Any diet recommendations?

[jneff24]

My info:

I am 30 years old, 5'11" 195 lbs. I just took a body fat test and it came back at 20%....I was like WTF???? But I wasn't that shocked because, I am starting to notice the gut and the love handles.

I am not some fat slob, I work out 4 times a week with weights, do light cardio 2 times a week, and play 2-4 softball games per week.

Not a brag post but just some background info (so you don't think I am a slob)

Bench: 330
Dead: 450
Squat: 430
Max pull ups: 29

Anyways, I pretty much convinced my diet is the problem. Does anyone have a recommendation for a diet program I should try, to get down to like 14% BF?

Here is my typical diet:

meal 1(breakfast): protein shake, blue berry muffin, bananna
meal 2 (snack): bagel, orange juice
meal 3 (lunch): Taco salad (chicken, lettuce, corn, black beans, and dressing (spicy ranch)
meal 4 (snack): protein bar, apple, orange
meal 5 (dinner): 3 fish sticks, hand full of sweet potatoe fries, veggies, 4 cookies for dessert
meal 6 (snack): PBJ sandwich and milk

I try to eat every two hours but sometimes that doesn't happen. I NEVER drink soda, and I try drink a gallon of water a day (doesn't always happen).

I rarely drink beers but for example I probably had 4 beers on Friday, and 5 beers on Saturday. I might do that like once a month, and that is a high estimate.

Thoughts?

 

[5TOOLER10!]

I was 6'3 215 at one point....36 waist. I did Body for Life...changed alot. I'm now 175 and pretty toned, not big cuz I run alot now. The eating is about the same idea that you do now, it's just what you eat. Also the work out and cardio is different. Check it out...www.bodyforlife.com. Also, there's a book out about it which was inspiring. Hope it helps bro!

 

[PracticeSquad7]

Here is my typical diet:

meal 1(breakfast): protein shake, blue berry muffin, bananna
meal 2 (snack): bagel, orange juice
meal 3 (lunch): Taco salad (chicken, lettuce, corn, black beans, and dressing (spicy ranch)
meal 4 (snack): protein bar, apple, orange
meal 5 (dinner): 3 fish sticks, hand full of sweet potatoe fries, veggies, 4 cookies for dessert
meal 6 (snack): PBJ sandwich and milk

I try to eat every two hours but sometimes that doesn't happen. I NEVER drink soda, and I try drink a gallon of water a day (doesn't always happen).

I rarely drink beers but for example I probably had 4 beers on Friday, and 5 beers on Saturday. I might do that like once a month, and that is a high estimate.

Thoughts?

Couple things I saw right away.. unless you are making your own bran muffins and subbing apple sauce for veg. oil, muffins are quite high in fat/cals. So is salad dressing. Use, but use sparingly.

Get rid of the 4 cookies man! I'd also cut out the 6th "meal" you call a snack. I'm guessing that gets pretty late.

My diet was always eating the majority of my calories in the beginning of the day and then tapering down and eat nothing about 2 hours before bed. If I felt hungry I'd drink water. Can't say that's how it works now-a-days.

 

[PracticeSquad7]

I was 6'3 215 at one point....36 waist. I did Body for Life...changed alot. I'm now 175 and pretty toned, not big cuz I run alot now. The eating is about the same idea that you do now, it's just what you eat. Also the work out and cardio is different. Check it out...www.bodyforlife.com. Also, there's a book out about it which was inspiring. Hope it helps bro!

I'm 6'2'' damn near 6'3'' and I would look emaciated at 215lbs!!

 

[-TC-]

1. Find out how many calories you roughly burn in a day (There are many calculators out there)
2. Eat food that you enjoy and stay under that calorie amount

Thats it.

 

[wcoastsoftball]

1. Find out how many calories you roughly burn in a day (There are many calculators out there)
2. Eat food that you enjoy and stay under that calorie amount

Thats it.

Correct, I have no problem with the muffins, dressing and cookies as long as it is within the macronutrient needs and the caloric intake recommended. Who wants a boring bodybuilder routine for eating?

That being said, there are "healthier" ways to make muffins and dressings as TE kind of described.

 

[rockandroller44]

Here is my typical diet:

meal 1(breakfast): protein shake, blue berry muffin, bananna
meal 2 (snack): bagel, orange juice
meal 3 (lunch): Taco salad (chicken, lettuce, corn, black beans, and dressing (spicy ranch)
meal 4 (snack): protein bar, apple, orange
meal 5 (dinner): 3 fish sticks, hand full of sweet potatoe fries, veggies, 4 cookies for dessert
meal 6 (snack): PBJ sandwich and milk

I try to eat every two hours but sometimes that doesn't happen. I NEVER drink soda, and I try drink a gallon of water a day (doesn't always happen).

here's the problem i see...

too many carbs and sugar and not enough protein...

m1: for breakfast, cut out the muffin and the bananna. add eggs and oatmeal insead

m2: for your snack, cut out the bagel and oj. that's just carbs and sugar. have your protein shake for the meal.

m3: the salad is good, but...cut out the corn. (it has a lot of carbs), go light on the dresing. add some green peppers or nuts.

m4: this is a good meal, although, you should maybe have your shake instead of the bar. bars are usually just candy bars loaded with sugar.

m5: drop the fish sticks and try to grill real fish or have tuna. the 4 cookies thing is too much.

m6: too much sugar. have another protein shake or a handful of nuts with an apple or some cheese.

you're not eating enough protein hence the gut/love handles. cut your carb intake a tad, a little more protein and you'll rev up your metabolism pretty good. along with your workout, you should be good.

 

[Hannibal]

Check out The Warrior Diet

http://www.prweb.com/releases/2008/07/prweb1079124.htm

Very interesting read, and solid nutrition plan.