T Nation

Help Me Eat Better

I am 5’10" and 237lbs. I was 293lbs in September. I am trying to lose body fat and gain muscle mass at the same time.

I focused on cardio (running) workouts only up untill 3 weeks ago. I just added weight training 3 weeks ago. I currently work out 6 days a week. I run 1.50 miles before I lift weights and 1.75 miles after I finish.

My meals are as follows:

Breakfast:
4-Scrambled Egg Whites
1oz-Mozzarella Cheese (Mixed in eggs)
1pack-Quaker Instant Oatmeal
1cup-2% Milk

Snack:
Whey Protein Shake (2 scoop)

Lunch:
Lean Cuisine

Snack:
Whey Protein Shake (2 scoop)

Supper:
1-Catfish Fillet or Chicken Breast Fillet
1cup-UncleBens Ready Rice(Brown)

I take in around 1,800 calories a day.

I started taking Cellmass 2x a day 3 weeks ago. I was taking NO Explode for 2 weeks but quit because I couldn’t see any results after the first few times I used it. I also would take a Whey Protein Shake (1 scoop) before and after a workout.

What else should I be eating? I’m still losing around 2lbs a week but I feel like I’m tired and weak most of the time.

Stop running before your workout, keep the intensity of the post-workout run low, and eat more fruits, vegetables, and healthy fat (almonds, walnuts, olive oil, flax oil, fish oil, etc).

Do the above. Drop that lean cuisine pre packaged crap if you canfor real food. Man and 1800 as day at that low of intake and your size/weight you should be dropping weight from all sources FAST muscle and fat if you are anywhere near active like more than breathing.

Id check out the 7 habits article by Berardi and the foods that make you look good Nekid. Nail a solid diet train hard and smart add cardio as needed and be consistant. Id say T-Dwag 2,0 diet is great chioce.

Here here are those articles and a few more good ones.

7 Habit
http://www.T-Nation.com/readTopic.do?id=459493

Foods That Make You Look Good Nekid
http://www.T-Nation.com/readTopic.do?id=460638

T Dawg 2
http://www.T-Nation.com/readTopic.do?id=473067

The Carbohydrate Roundtable, Part 1&2
http://www.T-Nation.com/readTopic.do?id=461157
http://www.T-Nation.com/readTopic.do?id=459360

Fat Roundtable I&II
http://www.T-Nation.com/readTopic.do?id=461947
http://www.T-Nation.com/readTopic.do?id=461093

Solving the Post W/O Puzzle 1&2
http://www.T-Nation.com/findArticle.do?article=body_141post
http://www.T-Nation.com/findArticle.do?article=body_142post

Hope that helps happy reading and coming progrss,
Phill

Man I am in the same boat as you. Except I weigh more, and im probably a couple inches taller.

I started off just weight training, as that was at the time the only type exercise I could really get into and enjoy. I wasn’t really focused on eating habits at all, and wasnt too focused on losing weight I just wanted to start developing healthy habits.

However once I started seeing results from the weight training ( about three weeks). It wasnt much results either, but sometimes you just need that tiny bit. I started getting more and more into it and realized I’m in the gym almost everyday busting ass, but if I busted ass outside the gym as well, I would be able to see even more muscle.

Also every morning I spend at least 10 minutes doing what I call the Mirror drill, where I stand in the mirror and do all kinds of stupid stuff. Mostly though I’m studying my body, both the good and bad things about it.

that has to be the biggest motivator. for me anyways.

Buy PN.

[quote]mazevedo wrote:
Buy PN.[/quote]

indeed. A small price to pay for your health. And drop those carbs unless its post training. you are obv not very carb tolerant.

-chris

Another vote for Precision Nutrition. And definitely read the links Phill posted.

Thanks for the help. I have read the links and have added a few things to what I eat.

[quote]Andrew26 wrote:
What else should I be eating?[/quote]