Please give me feedback about diet!

[wannabe_6pack]

Hi guys:

I really want to have 6 pack abs. current weight is 146 pounds. body fat % is about 13. I try to work out 3 days a week. 1 hour of weights and 15 minutes of ab workouts. Here is diet:

Morning: 1 egg + 1 banana + 4 slices of whole wheat bread with grape jam (concord jam).

Mid Morning: 2 Slices of whole wheat bread with grape jam.

Lunch: Rice + Lentils + Tuna in water + curd + 1 tsp sugar

Mid Afternoon: 1 Granola bar

Evening: 1 Orange/ 1 Apple

Dinner: Raw vegetables (carrot/pea) + Boiled chicken/Tuna in water + Hot sauce as seasoning + 1 Apple sometimes

Saturday: 1 Cheat meal
Sunday: 1 Cheat meal.

So, do I need to change a few things from diet routine. Please advise.

Thanks in advance.

[swanso5]

- drop 15mins of ab workouts...your small, light and lean but yet have no abs...do you think a lack of crunches is the problem??
- have 2 - 3 eggs for breakfast and add veg taking the rest of the stuff out for breakfast which should be consumed as soon as you wake
- solid protein and veg for all other meals
- insert a post training meal (protein shake and sugary cerial or pasta or rice or bread) on wt training days
- add intervals on 2 other non wt training days

[wannabe_6pack]

Hi Swanso5:

Thanks for your reply! I don't know if lack of crunches is the problem or not. But, I feel midsection still has a layer of fat on it.

Thanks again.

[swanso5]

I don't know if lack of crunches is the problem or not

exactly point, you don;t need more of them...you probably need less (or none) of them amd better exercises in your routine

[Natham_Al_Assmi]

Well your eating too much bread, even though its healthy bread! 6 slices in about 4 hours is very hard on the stomach! Moreover you want to decrease fat and this can be done by not consuming the yellow part of the eggs you eat. Instead eat 4 egg whites, boiled.
The tuna is a great way forward as is the amount of fruit and veggies you're getting in!
Lastly try investing time researching new abs workouts!

[Boss Man]

Be aware with Tuna though it contains Mercury, and it's better to limit to 1 can every 2-3 days, to avoid regular consumption, and potentially allow the body to chelate some of it out, as it's a heavy metal and a bit toxic

[Mbauer21]

Ive heard bout the tuna and toxic before but does that only count for canned tuna ? I buy tuna in a lil "plastic" or w/e bag , and I ve been eatin quite a bit of those :/

[Boss Man]

Mbauer, If you need to or want to, check out the topic on site, as I wrote something with links specifically about the Mercury in Fish subject recently.

You don't have to look, but feel free if you do.