Cowboycnet's Diet plan

[cowboycnet]

I am always reading that dialing in your diet is 80% of the war in our quest to get in and stay in shape. So after a week of going over threads here and reviewing my notes from when I was in the military, here is what I came up with. I'll post my workout plan later.

I am:
Age: 41 y/o this month
Height: 5'10
Weight: 249 lbs Goal Weight: 185-190
BF: 32.5 Goal BF: Below 15%

THE MENU

CARBS:
Sweet Potato (1/2 a potato) Brown Rice (1/2 cup)
Rolled Oats (1/2 cup) Ezekiel Bread (2 slices)
Whole wheat Pasta (1/2 cup) Kashi Go Lean Crunch (1/3 cup)

PROTEIN:
Chicken (6oz) Tuna (6oz)
Salmon (6oz) Cod (6oz)
Egg Whites (8 egg whites)

FATS:
Flax seed oil (1tbsp) Udo’s oil (1tbsp)
Almonds (1/2 cup) Natural Peanut Butter (2 tbsp)
Olive Oil (1 tbsp)

*Condiments: mustard, splenda, stevia, one-carb ketchup, vinegar,
no-calorie butter spray

MEAL PLAN
Meal 1: 1 protein, 1 carb, 1 fat (04:00)
Meal 2: 1 protein, 1 carb, ½ fat (07:00)
Meal 3: 1 protein, 1 carb, ½ fat (11:00)
Meal 4: 1 protein, ½ carb, 1 fat (13:00) Pre/Post Workout Shake
Meal 5: 1 protein, ½ carb, 1 fat (16:00)
Meal 6: 1 protein, 1 fat (19:00)
Meal 7: 1 protein, 1 fat (midnight snack)

Notes:
Pre/Post Workout shake: Myoplex Delux or Muscle Milk
A maximum of 1 cup of veggies are allowed with each meal. Eating
up to one cup of veggies (spinach leaf or organic mixed salad) with each meal is ENCOURAGED!
Here’s an example of the meal plan in action using the menu previously
listed.

SAMPLE MEAL PLAN:
Meal 1: 8 egg whites, 1/3 cup Kashi Crunch, 1 tbsp Udos oil
Meal 2: 6oz chicken, ½ cup jasmine rice, ½ tbsp olive oil
Meal 3: 6oz chicken, ½ cup jasmine rice, ½ tbsp olive oil
Meal 4: Myoplex Delux; ½ Pre-WO, ½ Post-WO
Meal 5: 6oz tuna, 1 slice wheat bread, ½ cup handful almonds
Meal 6: 8 egg whites, 1 tbsp Udos oil
Meal 7: 8 egg whites, 1 tbsp Udos oil

Total: Cals 3,018 Fat 118.6 Carbs 116.1 Protein 366.5

Feel free to tear it apart and give advice.

Take care

[Arnold jr]

You're on the right track.

I would probably cut the almonds down to 1/3 of a cup per serving and the peanut butter to about 1 & half tbsp.

I'd also drop the pasta and cereal altogether.

Further, and it's not that big of a deal, your nutrient figures are off. For example, one egg white has 3.5g of protein, so that means in your meals of 8 egg whites you're getting 28g of protien.

Your post workout shake...make sure these things are fat free or very close to it, as well as low cholesterol...this can have an affect on your success.

Last thing, I'd consider alternating your carbs and fats. For example, in every meal you have protein which is great, but since you're trying to lose weight, you may have to end up spliiting the meals up where you have meals that have protein and fat and others that have protein and carbs.

[cowboycnet]

Hey, thanks bro. I'll tweak the diet and report back. I'll also get my work out plan posted, seriously though on that subject, not trying to reinvent the wheel just trying rebuild the discipline, good habits, perseverance, and day in and day out no excuses attitude like I had before. Thanks again.


Take care,