Slightly Revised diet and questions

[Paulwall519]

im 6'3" 168lbs and looking to lose fat and gain lean muscle. this is diet on a typical day which basically means almost everyday that i exercise (5-6days a week)

Breakfast (615)- 1cup of healthy wheat cereal and ~1/2-2/3cup of skim milk

lunch (1015)- varies most days but usually contains chiken,lettuce, tomato potato or a tuna sandwich on whole grain bread and apple

preworkout (245)- 1packet of oatmeal and 2egg whites

postworkout (~430-500)- 1scoop of whey protein with 1cup of skim milk

postworkoutmeal/dinner (630)- varies again and usually is the opposite choice from lunch but most likely contains tomato, chicken and some other variable such as potatoes or rice

snack (900-930)- 1nectarine or grapefruit

before bed meal/snack (1115-1130)- HERE IS PROBLEM! im hungry right here but dont know whether to hav a) more chicken and tomato/lettuce, b)soy protein shake, c)fruit that i didnt have during snack, or d)something completely different

ps. all of the chicken is bonless and skinless...i go to school keep that in mind...any changes i should make please let me know and especially the last meal for right before bed. thanks.

[Boss Man]

Breakfast (615)- 1cup of healthy wheat cereal and ~1/2-2/3cup of skim milk (Not bad, but you could add a bit more Protein in there, like maybe some Egg Whites, or a bit of Lean Ham perhaps, not the Deli stuff though)

lunch (1015)- varies most days but usually contains chiken,lettuce, tomato potato or a tuna sandwich on whole grain bread and apple (If you eat the Apple, give it 10-15 minutes to digest, and then eat the rest of the meal so as to avoid combination issues in the stomach. Most Fruits aren't too happy with other foods digesting at the same time. I'd stick to Tuna once every 2-3 days max, of you mostly have sandwiches, to cut risk of Mercury issues. other stuff like Chikcen, Tomato etc etc seem fine.)

(Little concerned about the 4.30 hour gap here between meals. I'd suggest having the pre-workout meal about 2:00PM, so the Carbs and Proteins get plenty of time to start breaking down and working.

As they last about 3 hours anyway Carbs, and so do most Proteins, except Casein, you shouldn't use them up before you've finished working out.)

preworkout (245)- 1packet of oatmeal and 2egg whites (That's okay as a meal I feel, but I'd still maintain what I just said above.)

postworkout (~430-500)- 1scoop of whey protein with 1cup of skim milk (seems fine again)

postworkoutmeal/dinner (630)- varies again and usually is the opposite choice from lunch but most likely contains tomato, chicken and some other variable such as potatoes or rice (That's fine. Just make sure Rice is potentially kept to low portions, or switch to things like Brown, or Wild should be okay as well. White can cause high Glycemic Load in big portions, so regular consumption shouldn't really be done.)

snack (900-930)- 1nectarine or grapefruit (needs more Protein. That's why you're hungry later on. Also you don't need Fruit at that time of night, so have something else that isn't Fruit based Carbs, and add some Protein in. You could perhaps have a Piece of Wheatbread Toasted, with some Baked Beans on it, or perhaps some Low Fat Cheese instead and then Grilled)

before bed meal/snack (1115-1130) (You can have Chicken if you want, but I'd say go for a bit of Soy P S, to give your digestive system less work to do, and that might be better for you.)

[swanso5]

just a heads up it's easier if you keep all your own threads in the one so we can easily see what you've done, what else we've prescribed etc...if there's a little over lap with food and training it doesn't really matter

- at 6'3" and only 168pds just aim for muscle...you proabbay new to training so eat up, gain some muscle and even if you don't actually lose any fat, the increase in muscle will look like you have
- i think i've given recommendations for food but you don't seem to have made any changes...one last time

fruit, oatmeal for breaky as soon as you rise
fruit / solid protein mid morning
solid protein, veg, salad for lunch
same pre workout
shake and sugary cerial post workout at the same time
solid protein, veg, salad...if you're gonna have potatos, rice, pasta or bread have it here, not anywhere else
- no fruit at night, silly move...solid protein, veg, salad...if you have this then you won't be hungry come bed time...you can eat this right before bed too if you want...i do so i don't get hungry trying to sleep
- i work and have 8 - 10 meals a day so you should be able to get 7 in easily

[Paulwall519]

yeah i was going to keep on one thread then i didnt but w/e ill do it next time

building the muscle is a good idea and im kinda trying to do both and seem to have a good progress going

as far as the food thing, i got what u were saying the last time and ive tried to change as much as possible but i really am not able to do EVERYTHING u suggested but thanx a lot for all the advice. workout routines eem to be perfect for me but im still working on perfecting diet as u can tell

[swanso5]

looking at your meal times i can't see why all those changes can't be made...all you ned to do is swao a few things around and replace 1 or 2 things and you'll be right

[Paulwall519]

i just bout some peanut butter (the good healthy kind) and i was wondering if that coupled with a banana on a whole wheat tortilla would be a good snack/mini meal...if so what time should i consume said wrap??

[swanso5]

the tortilla is processed so it's classed as bread and as stated this should only be eaten with the meal after training where you would have already eaten your banana for the day (meal 1 or 2) or with breakfast, no other time where you don't really need fats as they slow digestion and you need to replenish from overnight fasting