need help with diet

[gstracer]

ok well just wanted some advice on my deit that ive been useing to lose BF and gain lean muscle but im losing very slow and was wondering what you pros might do diff. my stats are 245 5' 10''. bf 12%. maybe worse. training is 5 days weights with about 30 seconds rest inbetween sets. HIT cardio 20 mins 4 days a week. what do you guys think

meal 1
6 egg whites
1 scoop protien
1 cup dry oats
1 tablespoon oil

meal 2
8oz 93/7 ground beef
1 cup brown rice/ or red potato/ or swwet potato
1 cup greens

meal 3
8oz 93/7 ground beef
1 cup brown rice/ or red potato/ or swwet potato
1 cup greens
1 tablespoon oil
4 tablespoons LBA's

meal 4
2 scoops protien
1 cup dry oats

meal 5
8 oz protien
1/4 cup brown rice
2 cups greens
1 tablespoon oil

meal 6
6 eggwhites
1 scoop blended protien

what do you think what would you change?? thanks

 

[Gunsmith]

seems decient to me but maybe a little high in the fats , even 93% beef has a fair amount in it..

maybe up the cardio 10 min a day and see what that does. or you could try carb cycling and see how your body responds to that.

I've personaly been having good luck with lower fats moderate carbs and high protein

 

[SOCOM]

Maybe youre carb sensitive and might benefit from a low carb or carb cycling diet. Or more cardio...pretty much what was already stated above.

 

[tenny]

i'm no pro, but.....

it actually looks pretty good

i would like to see a better variety of protien source
some chicken, salmon, flank

and

i would just tweek it a little around your training

in between what meals do you train???

 

[BigChef]

Diet looks good but I would take out the Ground Beef and replace it with Grass Fed Beef, Chicken, Salmon etc. Ground Beef is probably good for off season but that just my personal opinion. I would definately do more cardio.

 

[Tom]

I personally would drop the rice and oats and eat all the eggs whole with the yolks. If you want you can up your greens a bit.

 

[gstracer]

Ok thanks guys deff glad too hear most of u think it's a good plan and I do t always have beef at those meals, I do change it up with chicken steak and turkey. And I train about an hour after meal 4 the shake with oats, u can't traIn any early then that becuase of my work schedule have to be at work by 630am so I train at 3pm. Thanks guys

 

[gstracer]

bump for more help? is it posible to be losing lean muscle with this many cals fats protiens?? im weighing in today at 240 after 3 meals the loest ive been in years but i dont feel vey lean. my legs are deff leaning out but my upper body is lagging way behind any ideas thanks guys

 

[tenny]

you gotta stay off the scale

i doubt your losing muscle with this diet

 

[gstracer]

you gotta stay off the scale

i doubt your losing muscle with this diet

thanks man i know its just i feel so small!!! i started out at about 265 and now im 240 but i feel realy small and not very lean. just feel like somethings off ill give it more time i see my coach on wensday and he checks my BF and my LBM and changes up what needs to be changed. we will see

 

[tenny]

thanks man i know its just i feel so small!!! i started out at about 265 and now im 240 but i feel realy small and not very lean. just feel like somethings off ill give it more time i see my coach on wensday and he checks my BF and my LBM and changes up what needs to be changed. we will see

well you could be just not be seeing it

you may just be flat today
sometimes this closely resembles NOT LEAN

and yea

getting lean sucks for me as well
but i try to keep my ass OFF the scale
and covered up outside the gym

 

[gstracer]

bump for any more input thanks guys