Advice for a newb!

[Sw|tcH]

Diet suggestions

I'm new to strength training and need advice on a diet to loose weight and build lean muscle mass. Here's my current stats:

27 yrs old
5' 11"
214 lbs.
bf-unknown (probably >17%)

This is my current diet with no exercise I've been on for 2 weeks to shed a few pounds before I begin lifting which will take place Monday the 15th. So far I have lost 11 lbs.

Breakfast
.5 cup of oatmeal
1 bannana
1 cup of milk

Snack
12 cheese and crackers

lunch
Tuna filled pita pocket w/ lettuce
carrot sticks w/ low-fat ranch dressing

Snack
cottage cheese w/ cucumber & green onion

Dinner
protein powder shake solute from Cosco

Any suggestions would be appreciated. I'm trying to put together a cardio and weight schedule together for 5 days a week. I know very little about what I'm doing and my education consists of books and the internent. Thanks for your time.

 

[Vegas]

1. Your protein intake is way too low. Eat some protein with every meal.

2. A lot of carbs in those meals. Are you carb sensitive at all?

3. I would definitely add some healthy fats in there. Replace some of the carb sources with it. Olive oil, flax seed oil and fish oil are all appropriate choices.

4. How many calories is that per day? How many grams of protein? What is your maintenance level for calories?

 

[lilboy2]

try something more like this (actual cal unknown)

upon waking- shake with 2 scoops
.5 cup oatmeal (measured dry)

brkfst (3hrs later)- 6-10 egg whites
.5 cup plain oatmeal (measured dry)

meal 3 (3hrs later) 6oz of boneless chicken
.5 cup green veggies
1/2 sweet potato

meal 4 (3 hrs later) repeat meal 3

meal 5 (pre work out) shake with 2 scoops and 3 teaspoons of ground flax seed

meal 6 (PWO: post work out) shake with 2 scoops, malto (you can leave the dex out if your cutting)

meal 7 (about 2 hrs after PWO) repeat meal 3 leaving the carbs out
(if cutting)

before bed: cottage cheese 1 cup, or a shake with some more flax seed.

 

[lilboy2]

oh ,, almost forgot ,,, try to stay away from milk and milk products.... and make sure that you are drinking about 1 gallon of water a day.

oh ,,, don't forget to hit the gym.... this is a BASIC outline of a clean diet it is in no way tailored to you specifically... but you can get the gist of the way things need to be to get things done.