Need Help in Fixing my diet

[IRonBuilT]

Hey guys, I need help with my diet I feel like im not doing it right. I'm 5-10.5 and I weight 179lb. I have a problem maximizing my weightloss while minimizing my muscle loss. I am really trying to get abs by springbreak in 3 weeks and im close but not there yet. This is my diet

Meal1: 3 eggs (2 egg white, 1 egg), 4oz skim milk with half scoop of protein, 4oz milk with 3/4 cup of cheerios
Protien: 57g, Carbs: 48.5g, Fat: 8.5g, Calories: 505

Meal2: 1 grilled Tysons mesquite Chicken, 1 grilled Tysons Teriyaki Chicken and 2 slices of whole wheat bread
Protein: 41g, Carbs: 30g, Fat: 14.5g, Calories: 415

Meal3: Grilled chicken Sub (lettuce, tomatoes, grilled chicken, 8" Italian bread) I am going to cut the italian bread and eat whole wheat instead
Protein: 46g, Carbs: 37g, Fat: 4.5g, Calories: 402

GYM

Meal4: 1/2lb grilled chicken, with half a cup of potato mix or half cup of grain rice or 2 slices of whole wheat bread, 4oz milk with half scoop of protein
Protein: 70g, Carbs: 54.5g, Fat: 7.5g, Calories: 565

Meal5: 2 slices of turkey
Protein: 20g, Carbs: 6g, Fat: 2g, Calories: 120

TOTAL: Calories: 2050, Protein: 236g, Carbs: 185g: Fat: 37g

This is on a gym day, on my off days I eat a little bit less carbs.
I am also taking creatine to help with the muscle, but I know once I stop I will lose the excess water weight.
Help me please.

 

[DirkMoneyshot]

Not even sure where to start.....

1.) Get rid of the dairy
2.) Get rid of the cherrios cereal
3.) Bread
4.) Grilled Chicken Sub? is this made at a subway? Get rid of it then


All you should be eating is

A.) A lean protein source (Chicken, Tuna, Fish, Bison, steak)
B.) A low GI Carb (Oatmeal, rice, potato)

 

[Suareezay]

C.) healthy fat source?

 

[IRonBuilT]

I was thinking about adding Salmon to my diet.. it has 20g of fat, 7g that is saturated per 1/2 fillet.. is that a healthy fat source? In terms of low GI, do you mean Sweet potato because don't reg potato's have a high GI? Lastly, I know dairy isnt the best, but im only taking a total of 12oz per day, is that really bad considering its a low GI?
Do you guys have a thread that talks about good foods/bad foods to eat during a diet, or maybe how many calories of pro/fat/carbs I should be eating?

 

[DirkMoneyshot]

Typically I would have Added "C" like Suareezay said but since you only have 3 weeks then just go with Fat free

 

[Suareezay]

Typically I would have Added "C" like Suareezay said but since you only have 3 weeks then just go with Fat free

gotcha.

 

[deltaboy14]

drop the starchy carbs you eat after you workout and replace them with fibrous carbs...like dirk said drop the subway, and also switch from the mesquite and teriaky grilled chicken to just regular tyson boneless skinless plain chicken breast

 

[Suareezay]

also, if youre taking creatine monohydrate, id drop it a week or two before SB so your not holding all that water.

 

[IRonBuilT]

Here is a modified diet..

Meal1: 3 eggs (2 egg white, 1 egg), 4oz water with half scoop of protein, 4oz milk with plain oatmeal
Protien: 54g, Carbs: 39.5g, Fat: 8.5g, Calories: 450

Meal2: 1 can of chicken with 3 cups of lettuce and 2 tbsp of olive oil
Protein: 81g, Carbs: 6g, Fat: 9g, Calories: 445

Meal3: Grilled chicken on 2 whole wheat slices
Protein: 41g, Carbs: 24g, Fat: 4.5g, Calories: 290

GYM

Meal4: 1/2lb grilled chicken, with half a cup of potato mix or half cup of grain rice or 2 slices of whole wheat bread, 4oz milk with half scoop of protein
Protein: 70g, Carbs: 54.5g, Fat: 7.5g, Calories: 565

Meal5: 1/2 Fillet of Salmon and 1 cup of vegetables
Protein: 39g, Carbs: 3g, Fat: 20g (7g Sat), Calories: 375

Meal6: 2 slices of turkey, 1/4 cup of peanuts
Protein: 27g, Carbs: 11g, Fat: 16g, Calories: 279

TOTAL: Calories: 2404, Protein: 312g, Carbs: 138g, Fat: 65.5g

I know this modified diet has about 350 more calories, primarily because of the increase in protein and essential fats but significant decrease in carbs... Is this better or should I cut on some other things as well?
I am concerned about not having enough carbs to get a full workout (without feeling light headed or unable to lift as much)
And as I mentioned before I am trying to lose as much fat without loss of muscle as fast as possible (3 weeks) so if this new diet with an increase in essential fats will slow me down i can cut on some of that.

Thanks!

 

[deltaboy14]

put the whole grain wheat slices in meal 2, and put the rice or potato mix in meal 3...this will give you more energy in gym...also for postworkout meals switch to some kind of fibrous carb such as green beans lima beans or broccoli

 

[IRonBuilT]

I can do that, but now im concerned that im not taking in too much carbs PWO, how much carbs should I be taking in PWO and should it all be fiberous carbs? Also am I taking a little bit too much fat?
Whats the recomended Calories/Protein/Carbs/Fat for someone like me?

 

[IRonBuilT]

It would be great if I could see a bunch of different diets people are doing so I could compare to

 

[deltaboy14]

Yes if your trying to cut fat you need to make all PWO carbs fibrous..sorry man have no idea what your intake on everthing should be..ask dirk