Just another diet question...help?

[bodebldr2000]

I am currently 215lbs approx 21.4% bodyfat 38 yrs old 5' 10"

I am trying to lose some fat but maintain my muscle and/or gain more muscle. Here is my diet, I really enjoy the food but want to make sure I am eating right. I am looking for a 12 week diet to get some fat off, I am doing a before and after program, so maybe a precontest type diet? Any and all suggestions are welcomed. Thanks in advance for the help!

Meal 1 730am
6 egg whites
1/2 cup oats
blended together and make pancakes top with 2 tblsp peanut butter

Gym from 830 to 930

Meal 2 PWO 10am
2 scoops whey
1/4 cup oatmeal, 1/2 banana, 2 tbls peanut butter
8oz fat free milk

Meal 3 11am
2 chicken breast
Salad with onion and tomato
top with balsamic vinegar

Meal 4 1pm
1 whole wheat pita
2 tbls natural peanut butter
1 tbls honey

Meal 5 3pm
1 chicken breast
1 cup green beans
1 red potato

Meal 6 6pm
2 scoops whey
1/4 cup oatmeal, 1/2 banana, 2 tbls peanut butter
8oz fat free milk


Meal 7 9pm
1 whiting fish
1 cup green beans

Meal 8 11pm
1 whole wheat pita
2 tbls natural peanut butter
1 tbls honey


3102 cal
75g fat
261g carbs
371g pro

 

[bodebldr2000]

anyone?

 

[Suareezay]

looks good. try it for a week or two and see what happens. If you dont lose any weight, lose some calories.

 

[Antigua]

Question: why only half of a banana?
The table below shows how many calories in a banana:
Banana weight Protein Carbs Fat Banana Calories
Banana with skin 170g 2g 39g 0.5g 162 calories
Banana flesh only 114g 1.4g 17.5g 0.2g 108 calories
Banana Milk Shake 100 ml 18 g - - 140 cals

 

[bodebldr2000]

Question: why only half of a banana?
The table below shows how many calories in a banana:
Banana weight Protein Carbs Fat Banana Calories
Banana with skin 170g 2g 39g 0.5g 162 calories
Banana flesh only 114g 1.4g 17.5g 0.2g 108 calories
Banana Milk Shake 100 ml 18 g - - 140 cals

I have a small blender, hehehe but other than that, is the diet good?

 

[Antigua]

One last thing: I'm not sure about all the peanut butter... I know it's a good source of "good" fats, but you said you wanted to lose some fat. well read this page on peanut butter, and post back. http://www.annecollins.com/calories/calories-peanut-butter.htm

 

[Suareezay]

3100 calories isnt a lot for someone thats 215 pounds, the peanut butter should be fine. If he doesnt lose any weight after a couple weeks, he can adjust it then. Its best to initially drop too few calories then drop them too much.

 

[bodebldr2000]

I can drop the peanut butter but just keep the 2 tbls for breakfast. goes good on my oatmeal pancakes, and the 2 on my pita bread meals, other than that i can drop it. i "can" drop it in the am but those pancakes are dry the pb helps with flavor too. I thought 300 cal was right for me? I am going to do the body for life challenge, i start 01/02/06 I want to come in ripped. I have 12 weeks to train so i want to be shredded. i can eat the same thing everyday, that doesnt bother me. i can not eat tuna or cottage cheese, i will hurl. i was hoping my diet would get me shredded in 12 weeks. any thoughts?

 

[Suareezay]

nobody can really tell you, you got the right foods, its just trial and error on your part to see if the calories are the right amount. If you dont lose any weight, bring them down.