Do I need to change anything on this diet.

[bones93]

First off, Im 30 years old and I weigh about 245lbs. Im probably about 20-24 percent BF.
I have been dieting for about 8 weeks and it seems to be going well. I eased into lowering my carbs because I ate pretty bad over the winter. I train 4 days a week and do cardio 4-5 times a week for 40 minutes. I have been doing mostly fast walk on steep incline... Here is my current diet. I have lost fat as I started at 260 and am not seeing much muscle loss.

11am...wake up and do cardio....40 min.

12pm...1/2 cup oats and 2 scoops of whey

3pm.....turkey breast on low carb wheat 1/4 cup of almonds and 1 banana

6pm....2 chicken breasts with 1/2 cup of brown rice

9pm...3 tilapia filets or salmon with steamed broccoli

1230am.....2 scoops of whey.

Some days I will add in a bit more carbs to rotate it but never take in carbs after 6pm
I am also drinking a gallon of water a day with crystal light. The supplements I am on are creatine,CLA,R-ALA,VPX Meltdown and next week adding in glutamine.

Any help greatly appreciated

 

[Miss Muscle]

I would supplement with fish oils as well and maybe even evening primrose oil. I would also add a few veggies to each meal or in between meals to "stoke" that metabolism and keep it working as well as getting in some great minerals and nutrients.

Besides that the diet looks pretty good. I'm not sure of calories but it almost looks like too few calories for a guy of your size but since I don't know the exact number I really couldn't say.

 

[dialtone]

i would separate your fats and carbs for your meal at 3, and drop the banana and the nuts. eat those nuts with your meal at 9 and switch your bedtime shake to a milk protein besides whey (ie cottage cheese, casein protein) and take in some fat with it before bed. each meal should either be protein/carb or protein/fat. the p/c's should be taken earlier in the day, like you have, and the p/f's should be taken at night. where in your day do you train?

 

[bones93]

I will switch around those fats to later in the day. I was going to get some casein protein as well for night shakes. Do you think I should just eat some cottage cheese at night with the nuts or maybe a scoop of whey and cottage cheese?

Depending on my schedule sometimes I do cardio first thing in the AM and then train when I get off work wich is at 1130. Other times I have to do cardio and lift both in the AM at about 11.

Appreciate the feedback

 

[Dlove]

I would supplement with fish oils as well and maybe even evening primrose oil. I would also add a few veggies to each meal or in between meals to "stoke" that metabolism and keep it working as well as getting in some great minerals and nutrients.

Besides that the diet looks pretty good. I'm not sure of calories but it almost looks like too few calories for a guy of your size but since I don't know the exact number I really couldn't say.

This is excellent advice, Ive seen a lot of diets up here lately and no-one is throwing in good fats and veggies to help break down proteins and kickstart. I keep throwing this out there that superfoods is a bad ass suppliment i feel incredible. shit better now then when i was running a gram of test well maybe thats pushing it. packing in vitamins and minerals is the ticket

 

[Dlove]

2nd everyone is starving themselves before summer it looks like, make that shit up in the gym with some intensity. this caloric intake would suffice for an etheopian, and no red meat, i dont know how guys do it. eat plenty bro and make it up on the back end

 

[mikea]

2nd everyone is starving themselves before summer it looks like, make that shit up in the gym with some intensity. this caloric intake would suffice for an etheopian, and no red meat, i dont know how guys do it. eat plenty bro and make it up on the back end

I do like this approach a lot too! Keep cals maintenence with healthy foods and let the weigths, cardio and supplements like green tea burn the fat off.

I think in the longer run whats important is that you atleast feel decent and like the food you eat with your diet, there are good foods that taste good too.

I like to eat high protein and replace a lot of the carbs with veggies, and im a big believer in eating only trace amounts of carbs/fat before about 3-4hours of going to sleep.

 

[bones93]

I think I am going to bump up the oatmeal in the AM to 1 cup and prolly add in 1 meal of straight protein on the back end and and bump the shake up to right before bed with some casein and maybe add in some flax seed oil with it. I think I am short on calories and need some more. I feel good but I might be losing a little muscle size.