Working Out...Time Of Day/Motivation

[TheCowboy]

I'm struggling to finalize a diet plan for myself. I lost 90 lbs since January 1st, 2013 and have been going on and off with cuts and bulks. Now I want to finish it off and get down to under 10% bodyfat. I am currently 213 lbs with (what I'm guessing is) ~ 20% bodyfat. Here is my meal plan. I feel like the calories are too high, but I know the importance of eating fats. The total macros don't include dinner because I make that a variety of fish, chicken, beef and turkey. Let me know what you guys think of it and what changes I should make. Thank you.

Breakfast (561 c, 31.5 F, 27 C, 36 P)
• ½ cup oatmeal (150 c, 2.5 F, 27 C, 5P)
• ½ cup egg whites (67 c, 0 F, 0 C, 13 P)
• 3 whole eggs (225 c, 15 F, 0 C, 18 P)
• 1 TB Olive Oil (119 c, 14 F, 0 C, 0 P)

Pre-Workout Meal (346 c, 6 F, 23 C, 47 P)
• 8 oz chicken breast (236 c, 5 F, 0 C, 44 P)
• ½ cup brown rice (110 c, 1 F, 23 C, 3 P)

Post-Workout Meal (225 c, 3 F, 11 C, 39 P)
• 39 G Whey Protein Shake

Lunch (465 c, 20 F, 23 C, 47 P)
• 8 oz chicken breast (236 c, 5 F, 0 C, 44 P)
• ½ cup brown rice (110 c, 1 F, 23 C, 3 P)
• 1 TB Olive Oil (119 c, 14 F, 0 C, 0 P)

Dinner
• Meat
• 1 cup veggies

Evening Snack (370 c, 16 F, 22 C, 35 P)
• 1 cup cottage cheese (180 c, 0 F, 14 C, 28 P)
• 2 TB Peanut Butter (190 c, 16 F, 8 C, 7 P)


1,967 c, 76.5 F, 106 C, 204 P

 

[Nova]

Looks pretty good to me @TheCowboy.

What brand of whey shake are you using?

 

[TheCowboy]

Looks pretty good to me @TheCowboy.

What brand of whey shake are you using?

EAS Whey 5 lbs for $35. You can't beat the price. Of course gold standard is sexier but this does the job fine.

 

[Nova]

EAS Whey 5 lbs for $35. You can't beat the price. Of course gold standard is sexier but this does the job fine.

Yeah I don’t think it really matters.


I’ve switched from some generic grocery store whey, to GNC brand, to ON, now on Dymatize… It’s all the same. I mean there are differences, but nothing substantial except taste. Unless you’re competing seriously, any of them work fine.

 

[Teren_Kanan]

I'm hooked on ON. Tons of different flavors available and some of them have just been fantastic. Cookies and Cream is my favorite so far.

I'm about to switch to 10pnd sacks though I think.

 

[TheCowboy]

I'm hooked on ON. Tons of different flavors available and some of them have just been fantastic. Cookies and Cream is my favorite so far.

I'm about to switch to 10pnd sacks though I think.

10 lb mass gainers are incredibly cheap

 

[Teren_Kanan]

10 lb mass gainers are incredibly cheap

I'm definitely not taking mass gainer, I'm still on a cut. Just Whey protein =p

 

[Jenky]

I'm struggling to finalize a diet plan for myself. I lost 90 lbs since January 1st, 2013 and have been going on and off with cuts and bulks. Now I want to finish it off and get down to under 10% bodyfat. I am currently 213 lbs with (what I'm guessing is) ~ 20% bodyfat. Here is my meal plan. I feel like the calories are too high, but I know the importance of eating fats. The total macros don't include dinner because I make that a variety of fish, chicken, beef and turkey. Let me know what you guys think of it and what changes I should make. Thank you.

Breakfast (561 c, 31.5 F, 27 C, 36 P)
• ½ cup oatmeal (150 c, 2.5 F, 27 C, 5P)
• ½ cup egg whites (67 c, 0 F, 0 C, 13 P)
• 3 whole eggs (225 c, 15 F, 0 C, 18 P)
• 1 TB Olive Oil (119 c, 14 F, 0 C, 0 P)

Pre-Workout Meal (346 c, 6 F, 23 C, 47 P)
• 8 oz chicken breast (236 c, 5 F, 0 C, 44 P)
• ½ cup brown rice (110 c, 1 F, 23 C, 3 P)

Post-Workout Meal (225 c, 3 F, 11 C, 39 P)
• 39 G Whey Protein Shake

Lunch (465 c, 20 F, 23 C, 47 P)
• 8 oz chicken breast (236 c, 5 F, 0 C, 44 P)
• ½ cup brown rice (110 c, 1 F, 23 C, 3 P)
• 1 TB Olive Oil (119 c, 14 F, 0 C, 0 P)

Dinner
• Meat
• 1 cup veggies

Evening Snack (370 c, 16 F, 22 C, 35 P)
• 1 cup cottage cheese (180 c, 0 F, 14 C, 28 P)
• 2 TB Peanut Butter (190 c, 16 F, 8 C, 7 P)


1,967 c, 76.5 F, 106 C, 204 P

2k isn't that high. Looks solid, but no one knows your work load. You generally want to know how many calories you burn per day, and slowly work down. This process is better because you can start off at a high caloric intake, knock off 100-200 calories, cut weight and perserve muscle, rinse and repeat. The same for bulking up, you want to gradually add a surplus for lean bulking. No metabolic damage. Layne Norton on youtube can explain that to you.

So a guy on a 3500 calorie diet could technically be losing weight depending on his activity level.

 

[Nova]

I'm hooked on ON. Tons of different flavors available and some of them have just been fantastic. Cookies and Cream is my favorite so far.

I'm about to switch to 10pnd sacks though I think.

I've only tried the vanilla, double rich chocolate, and whatever the strawberry was called. They were okay. I actually prefer the dymatize at the moment, but I'll have to give the ON cookies and cream a try.

A plus note for those who haven't tried it, ON gold standard 100% just tastes really clean. Goes down easy, doesn't sit heavy in your stomach or anything. I spent the most time with ON, but change is refreshing.

 

[TheCowboy]

I love ON products. I recently tried using Beta Alanine and that tingle you get from it is insane. Idk what it does but I like to try a lot of those scientific supplements lol

 

[Smith22]

Looking for advice on getting started on a routine at home, then go from there. My time is limited. I leave at 6am and don't get home until 5:15pm. Both my kids play softball/baseball which basically eats up my time from 5:30-8pm. I wake up at 5:40am and really don't want to get up at 4:30am . So I basically have a 2 hour window for free time and time with the wife.

Thankfully, their sports will finish in about 2 weeks or so. I'm about 5'9 175 now, weighted around 155 in my late teens, early twenties. I'm just looking to get a bit more fit. My stomach could use a little work for sure.

Should I look into jogging or treadmill for cardio? Bike riding?

Sit ups or push ups at home? If so, how many?

 

[Teren_Kanan]

Looking for advice on getting started on a routine at home, then go from there. My time is limited. I leave at 6am and don't get home until 5:15pm. Both my kids play softball/baseball which basically eats up my time from 5:30-8pm. I wake up at 5:40am and really don't want to get up at 4:30am . So I basically have a 2 hour window for free time and time with the wife.

Thankfully, their sports will finish in about 2 weeks or so. I'm about 5'9 175 now, weighted around 155 in my late teens, early twenties. I'm just looking to get a bit more fit. My stomach could use a little work for sure.

Should I look into jogging or treadmill for cardio? Bike riding?

Sit ups or push ups at home? If so, how many?

80% of what you want is done in the kitchen. Do 30 minutes of cardio a day, and control your diet. How you choose to do cardio is entirely up to you.

 

[TheCowboy]

80% of what you want is done in the kitchen. Do 30 minutes of cardio a day, and control your diet. How you choose to do cardio is entirely up to you.

THIS. Diet is a very important factor that many people don't consider it to be.

 

[bark]

80% of what you want is done in the kitchen. Do 30 minutes of cardio a day, and control your diet. How you choose to do cardio is entirely up to you.

Preach my brother ....it's hard to overcome bad eating habits for the average joe.
I turned 55 last yr and the scales were staring to look at me funny in the morn.
For the past yr. I've been eating clean and getting about 30 mins cardio 5/days wk.
I'm down 60 lbs. by going slow and steady my skin has come along nicely with me. Not much sagging.
6wks ago I had hit a standstill.
Joined a gym and hit the weights. I'm down another 10 lbs.
Still eating clean and feel like I'm 30 again. I believe the diet was and is the key.

 

[Nova]

@Smith22 To elaborate on diet, the best way to stick to having good nutrition is to plan out your meals. If you don't know what you're having for lunch when you leave for work in the morning, you're already putting yourself at a disadvantage.

It's easier to just say "*** it" I'm going to have mcdonalds for lunch, if you don't already have a healthy option in mind or if you didn't bring lunch with you in the morning.

And water is really important. Your liver aids fat loss, but it also backs up your kidneys. If your kidneys need help because you're not getting enough water (and they're more fickle than people realize) then your liver has to help them out, so to speak, and that of course takes away from its ability to burn fat.

64oz a day should be enough.

 

[Nova]

I love ON products. I recently tried using Beta Alanine and that tingle you get from it is insane. Idk what it does but I like to try a lot of those scientific supplements lol

Yeah I have no idea what beta alanine does either, ha. I've only had it in a pre workout (cellucor C4) which was also creatine hcl and mostly caffeine. I still take C4 every now and then to get me going since I work out in the mornings, so the biggest aid that beta alanine has for me is that, once I take it there's no turning back.

No getting back into bed with that tingle/itch of beta alanine. I HAVE to workout at that point. So it has at least some use for me!

 

[Smith22]

@Smith22 To elaborate on diet, the best way to stick to having good nutrition is to plan out your meals. If you don't know what you're having for lunch when you leave for work in the morning, you're already putting yourself at a disadvantage.

It's easier to just say "*** it" I'm going to have mcdonalds for lunch, if you don't already have a healthy option in mind or if you didn't bring lunch with you in the morning.

And water is really important. Your liver aids fat loss, but it also backs up your kidneys. If your kidneys need help because you're not getting enough water (and they're more fickle than people realize) then your liver has to help them out, so to speak, and that of course takes away from its ability to burn fat.

64oz a day should be enough.

I drink water all day long at work along with 1 cup of coffee in the morning.

Typically I eat a banana every morning, along with either oatmeal, yogurt or a bagel.

Lunch isn't as good. Whole wheat turkey or ham sandwich, potato chips, and normally some kind of junky snack.

Dinner varies, but it has been bad lately with the kids playing sports. I have very little free time at night, until about 8 or 830 pm. At that point, cooking isn't happening. With sports ending in another 2 weeks, the wife and I plan on eating better at night.

We do use ground turkey over ground beef. But we do eat too many processed foods at times, such as hamburger helper, mac n cheese, and instant mashed potatoes.

 

[CATCH17]

I'm struggling to finalize a diet plan for myself. I lost 90 lbs since January 1st, 2013 and have been going on and off with cuts and bulks. Now I want to finish it off and get down to under 10% bodyfat. I am currently 213 lbs with (what I'm guessing is) ~ 20% bodyfat. Here is my meal plan. I feel like the calories are too high, but I know the importance of eating fats. The total macros don't include dinner because I make that a variety of fish, chicken, beef and turkey. Let me know what you guys think of it and what changes I should make. Thank you.

Breakfast (561 c, 31.5 F, 27 C, 36 P)
• ½ cup oatmeal (150 c, 2.5 F, 27 C, 5P)
• ½ cup egg whites (67 c, 0 F, 0 C, 13 P)
• 3 whole eggs (225 c, 15 F, 0 C, 18 P)
• 1 TB Olive Oil (119 c, 14 F, 0 C, 0 P)

Pre-Workout Meal (346 c, 6 F, 23 C, 47 P)
• 8 oz chicken breast (236 c, 5 F, 0 C, 44 P)
• ½ cup brown rice (110 c, 1 F, 23 C, 3 P)

Post-Workout Meal (225 c, 3 F, 11 C, 39 P)
• 39 G Whey Protein Shake

Lunch (465 c, 20 F, 23 C, 47 P)
• 8 oz chicken breast (236 c, 5 F, 0 C, 44 P)
• ½ cup brown rice (110 c, 1 F, 23 C, 3 P)
• 1 TB Olive Oil (119 c, 14 F, 0 C, 0 P)

Dinner
• Meat
• 1 cup veggies

Evening Snack (370 c, 16 F, 22 C, 35 P)
• 1 cup cottage cheese (180 c, 0 F, 14 C, 28 P)
• 2 TB Peanut Butter (190 c, 16 F, 8 C, 7 P)


1,967 c, 76.5 F, 106 C, 204 P

Looks awesome.. I think you could drop your fat maybe 10 grams and your protein about 10 grams as well and have more carbs.

Either way I think you'll get the body composition you want with those macros. If you feel like you don't have enough energy with 106 carbs then you could up that by about 20 or 30.

The reason I say you could drop your protein is because if you weigh 213 you probably have about 180 pounds of lean body mass so you may only need around 180 grams of protein if that.

 

[CATCH17]

@Smith22 To elaborate on diet, the best way to stick to having good nutrition is to plan out your meals. If you don't know what you're having for lunch when you leave for work in the morning, you're already putting yourself at a disadvantage.

.

Having something you can warm up real quick helps a lot.


If you have a day off... Just grill or bake a bunch of chicken and freeze it.

Have some greens and a carb like rice or a potato with it.

If you don't want to cook then you can buy frozen fajita meat that's about 6 dollars a bag in the frozen food section.


Right now im into wraps with my grilled chicken and franks red hot buffalo.

You can make a good sized buffalo chicken burrito and it's only about 400 calories.

 

[Rockport]

I'm struggling to finalize a diet plan for myself. I lost 90 lbs since January 1st, 2013 and have been going on and off with cuts and bulks. Now I want to finish it off and get down to under 10% bodyfat. I am currently 213 lbs with (what I'm guessing is) ~ 20% bodyfat. Here is my meal plan. I feel like the calories are too high, but I know the importance of eating fats. The total macros don't include dinner because I make that a variety of fish, chicken, beef and turkey. Let me know what you guys think of it and what changes I should make. Thank you.

Breakfast (561 c, 31.5 F, 27 C, 36 P)
• ½ cup oatmeal (150 c, 2.5 F, 27 C, 5P)
• ½ cup egg whites (67 c, 0 F, 0 C, 13 P)
• 3 whole eggs (225 c, 15 F, 0 C, 18 P)
• 1 TB Olive Oil (119 c, 14 F, 0 C, 0 P)

Pre-Workout Meal (346 c, 6 F, 23 C, 47 P)
• 8 oz chicken breast (236 c, 5 F, 0 C, 44 P)
• ½ cup brown rice (110 c, 1 F, 23 C, 3 P)

Post-Workout Meal (225 c, 3 F, 11 C, 39 P)
• 39 G Whey Protein Shake

Lunch (465 c, 20 F, 23 C, 47 P)
• 8 oz chicken breast (236 c, 5 F, 0 C, 44 P)
• ½ cup brown rice (110 c, 1 F, 23 C, 3 P)
• 1 TB Olive Oil (119 c, 14 F, 0 C, 0 P)

Dinner
• Meat
• 1 cup veggies

Evening Snack (370 c, 16 F, 22 C, 35 P)
• 1 cup cottage cheese (180 c, 0 F, 14 C, 28 P)
• 2 TB Peanut Butter (190 c, 16 F, 8 C, 7 P)


1,967 c, 76.5 F, 106 C, 204 P

You'll never be able to maintain a "diet" such as this. And you don't have to. Instead of a diet, work on building your meals based on protein (chicken, beef, pork, fish, etc.) with lots of veggies and fruits and low carb foods like brown rice which you currently eat. Once you figure out some good recipes, you can eat this for the rest of your life with a healthy heart, high energy and stamina. And it all tastes good.