Need some advice on my diet.

[WEB11]

Hey guys,

I was told to look for help here, I need some help with my diet. I am 25, 5"9, 158 pounds. I usually train 3 times a week, 3-4 hours sessions. Which consists of 1 hour of cardio, about 1 hour doing abs, and 1-2 hours between wheight lifting and working out on other equipments at the gym, I've been doing this for about two months now and I am seeing good improvements. But I am not sure if I should eat more or not, I got a serious body fat problem (about 15% now).

Here is how I've been eating,

breakfast (8-9:30 am): Usually before my workouts I have a shake (cellmass creatine, 1 banana, 1 cup of milk, 2 scopes of icecream, 1 table spoon of sugar, 2 of nesquik, and crushed ice) I think there is alot of sugar in this shake but cellmass tastes like ass . If its not a workout day, I usually only have a snack, like today I had 2 cookies and half a glass of juice.

Note: This week I started to take 25mg ephedrine and 200mg caffeine before my workouts to help lower the body fat, I hope it brings good results.


Lunch (1:00 - 1:30 pm): I usually have 2 spoons of rice, a piece of meat (chicken, steak, pork or fish) and alot of salad.

Note: I also take my daily suplement here (GNC Mega Men).


Between Lunch and dinner (5:00 to 6:00 pm): I have a protein bar between lunch and dinner, I work from 2pm to 9pm and usually don't have time for anything else.


Dinner (9:30 - 10:30 pm): I know its late for dinner but its the time I get home from work. I usually eat the same style as my lunch.


Every now and then I have to eat something outside but that is rare and try to eat healthy when I do. So what do you guys think? Bad diet for someone that is usually very busy?

 

[Suareezay]

ice cream, sugar, and nesquick....and your trying to lose bodyfat? are you on the magic diet? and an hour on abs. wtf?

stick with the basics....eggs, chicken, fish, protein powder for protein. oatmeal, brown rice, whole wheat breads, sweet potatoes for carbs. olive oil, flax oil, fish oil, nuts, natty peanut butter, almond butter for fats. plenty of veggies. limit carbs to pre workout, post workout, and possibly post post workout.

protein bars arent the best, but they are better than nothing. they usually use shitty protein and have more carbs than listed on the label. ive also read about some gross shit being used in them (ground bones and stuff). Id rather have a whey/casein shake in water with some olive or flax oil at that time, or just premake a meal and take it with you.

i would take the ephedrine and caffeine 3 times a day, 2 hours apart, no later than 3-4 pm.

 

[luquillo78]

So you're saying you do 1 hour abs 3 times a week? I suggest you to start by reading the stickys on the training forum and diet forum. A good way to start.

I think you have too little lean mass for doing a cutting. I would concentrate on gaining muscle. A clean bulking. As you're a begginer, you may even loose fat while gaining muscle.

 

[Suareezay]

I think you have too little lean mass for doing a cutting. I would concentrate on gaining muscle. A clean bulking. As you're a begginer, you may even loose fat while gaining muscle.

i think the whole point of this thread is to figure out how to cut bodyfat, not build muscle.

 

[luquillo78]

i think the whole point of this thread is to figure out how to cut bodyfat, not build muscle.

My advice still is that he should gain muscle and could even loose fat doing it (because he's a begginer).

Anyway, your diet tips are good for both things. The difference on a clean bulking will be the amounts.

 

[Suareezay]

My advice still is that he should gain muscle and could even loose fat doing it (because he's a begginer).

Anyway, your diet tips are good for both things. The difference on a clean bulking will be the amounts.

true...but generally with muscle gain comes fat gain as well, unless you have superior genetics, or advanced knowledge of your own body and how it reacts to certain foods/amounts of foods; neither of which he has.

if someones immediate goal is to lose fat, it wouldnt make sense to aim to gain muscle with the offchance that they may lose some bodyfat in the process.

 

[WEB11]

ice cream, sugar, and nesquick....and your trying to lose bodyfat? are you on the magic diet? and an hour on abs. wtf?

lol yeah I suspected that shake was messed up since the beginning, Im gonna drop it, or change it. Do I still need the creatine tho? I have lots of things to add to my diet I know, gotta work on it.

Now about bulking... I think it may be the right thing for me, I have to consider that, I wouldn't mind keeping some bf if I could bulk in muscle.

I forgot to add that my objective is not to become a giant he-man. All I want is just to drop the bf and maybe gaining another 10-15 pounds of muscle.

Oh and luquillo78 I saw your progress pictures, awesome work man.

 

[azboi]

Hey dude... Suareezay and luquillo78 are both right, IMO. Keep lifting and building that muscle, while at the same time burning that fat. How is your cardio? You said you do an hour? What exactly do you do for an hour? What sort of lifting plan do you have? Do you do circuit training or specific muscles each day? IMO, You need work on your diet. Here is my suggestion...
Cut out the shake thing. That's not helping you burn anything off. Stick with just a protein shake on waking up. No milk, water.
Cut out the cookies, and mostly all your sugars. Like Suareezay said, stick to the basics. Chicken, tuna, salmon, steak, eggs....
Throw away the protein bars. Grab a can of tuna instead.
Keep taking that ECA stack, I would do it before cardio in the morning though. Helps out a bit.
Those are a few suggestions...

 

[yankeesuck]

ditto
and your bodyfat is probably much higher than 15%
who told you it was 15%?

 

[Suareezay]

lol yeah I suspected that shake was messed up since the beginning, Im gonna drop it, or change it. Do I still need the creatine tho? I have lots of things to add to my diet I know, gotta work on it.

Now about bulking... I think it may be the right thing for me, I have to consider that, I wouldn't mind keeping some bf if I could bulk in muscle.

I forgot to add that my objective is not to become a giant he-man. All I want is just to drop the bf and maybe gaining another 10-15 pounds of muscle.

Oh and luquillo78 I saw your progress pictures, awesome work man.

youll want a lean protein source, and either a carb source or a fat source (or a medium amount of both) with every meal. that shake has sugar (not an ideal source of carbs), fat, and very little protein. drop it.

if you want to build muscle instead of burn fat, youll still be eating the same things, just more of them.

as for the burn fat and build muscle at the same time idea...as far as i know, and i could be wrong, thats not going to happen. One requires a surplus of calories, the other requires a shortage of calories. If you had ungodly genetics, which few people do, you could pull it off. Thats if

i didnt think you wanted to "become a giant he-man", but rather "get in shape", which is why i recommended getting lean, then building muscle. IMO, it will be easier.

as for the creatine, you can keep it if you want, it wont affect bodyfat, itll just keep strength/muscular endurance up slightly.

just browse the diet and training forums, youll find all the sample diet and workouts you need. and if you arent sure about making something a staple in your diet, just look and see if that item is in the list i gave you in my first post. If the item in question isnt in that list, you probably shouldnt eat it. Notice ice cream and sugar arent on the list. You can eat them occasionally, but for them to be included in your staple cutting diet just wont cut it. You really dont need anything other than whats in that list, besides a multi vitamin.

 

[WEB11]

How is your cardio? You said you do an hour? What exactly do you do for an hour? What sort of lifting plan do you have? Do you do circuit training or specific muscles each day?

30 mins bicycle to warm up and 30 mins step before I leave the gym for cardio. I don't really have a workout plan, I just make sure I excercise each group of muscles as best as I can everytime I hit the gym. From what I've been reading in the training forums I should stick to a rotational program, I don't know which one would be the best for me yet.

and your bodyfat is probably much higher than 15%
who told you it was 15%?

I used one of those online calculators found on google.

i didnt think you wanted to "become a giant he-man", but rather "get in shape", which is why i recommended getting lean, then building muscle. IMO, it will be easier.

Yeah that was my original plan, I guess I will stick to it. I Just need some serious work on my diet, and workout needs to be planned.

Thanks for all the suggestions

 

[Little guy]

ice cream, sugar, and nesquick....and your trying to lose bodyfat? are you on the magic diet? and an hour on abs. wtf?


Not to mention if your taking the full surving of cell teck thats 75 grams of dextrose. Thats a whole lot of shit for breakfast.


try some protein and a carb lower on the GI like oatmeal, i dont know you have alot of work ahead of you, i would just start reading every article you can get your hands on and learn how the body works.

 

[Suareezay]

ice cream, sugar, and nesquick....and your trying to lose bodyfat? are you on the magic diet? and an hour on abs. wtf?


Not to mention if your taking the full surving of cell teck thats 75 grams of dextrose. Thats a whole lot of shit for breakfast.


try some protein and a carb lower on the GI like oatmeal, i dont know you have alot of work ahead of you, i would just start reading every article you can get your hands on and learn how the body works.

he takes cellmass

 

[azboi]

30 mins bicycle to warm up and 30 mins step before I leave the gym for cardio. I don't really have a workout plan, I just make sure I excercise each group of muscles as best as I can everytime I hit the gym. From what I've been reading in the training forums I should stick to a rotational program, I don't know which one would be the best for me yet.

Well, that's a start. 30 min on a bike is decent. What intensity do you have it at? Do you run at all?
The best thing I could say, is come up with a decent workout program. One you can stick to. When you get in the gym, know what you're going to do. Don't make it all up everytime you go. Definetly check the training forum, a lot of good info on there.

 

[Little guy]

he takes cellmass

whoops haha