T Nation

Losing Fat

hey guys ive decided im gonna go on a fat loss diet. what are some stragies or articles i can read to help me out

im 6"2 205 pounds and around 13-14% body fat. i wanna get down to about 9-10%.

Meal 1:
-6 egg whites 1 full egg
-Oatmeal
-apple
-1 cup orange juice
-multi v

Meal 2:
-Protein Shake
-Banana

-School Bball practice

Meal 3:
-2 chicken sandwiches on wheat bread
-fruit
-vegetables

Meal 4:
-protein bar
-glass of skim milk
-banana

WEIGHT ROOM

Meal 5:
-Brown Rice
-Salmon
-veggies/fruits
-omega 3 oil pill

Meal 6:
-Protein Shake with glutamine powder

Meal 7:
-Fat free cottage cheese (1 cup)
-Nuts
-alot of water

Thoughts guys?

Diet looks good IMO maybe a bit light on good fats but not bad

heres a ton of things to read that may help
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
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

Massive Eating
http://www.T-Nation.com/readTopic.do?id=460331
http://www.T-Nation.com/readTopic.do?id=460327
M/E Reloaded
http://www.T-Nation.com/...c.do?id=459429
http://www.T-Nation.com/...c.do?id=459431

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

T Dawg 2
http://www.T-Nation.com/readTopic.do?id=473067
7 days to Ultimate leanness
http://www.T-Nation.com/readTopic.do?id=459329

more where that came from around here
Best of luck,
Phill

thanks alot man, anyone else?

workout nutrition?

meals 3 and 5 look good

at least read the 7 habit article, and apply it to your meal plan, this will point out were changes will need to be made.

you want to lose fat, what are calorie containing beverages doing in your diet? rule number 6. move these to post workout peroids and that alone will help.

try to replace shake and bar meals with food if possible. you may have good reasons for not doing so, but if you can, do it.

[quote]ubl0 wrote:

you want to lose fat, what are calorie containing beverages doing in your diet? rule number 6. move these to post workout peroids and that alone will help.
[/quote]

LOL good post buit bro come on its OJ and Skim milk if its part of a meal thats food IMO it not like slamming a pepsi or coke.

Phill

[quote]kobe4life08 wrote:
hey guys ive decided im gonna go on a fat loss diet. what are some stragies or articles i can read to help me out

im 6"2 205 pounds and around 13-14% body fat. i wanna get down to about 9-10%.

Meal 1:
-6 egg whites 1 full egg
-Oatmeal
-apple
-1 cup orange juice
-multi v

Meal 2:
-Protein Shake
-Banana

-School Bball practice

Meal 3:
-2 chicken sandwiches on wheat bread
-fruit
-vegetables

Meal 4:
-protein bar
-glass of skim milk
-banana

WEIGHT ROOM

Meal 5:
-Brown Rice
-Salmon
-veggies/fruits
-omega 3 oil pill

Meal 6:
-Protein Shake with glutamine powder

Meal 7:
-Fat free cottage cheese (1 cup)
-Nuts
-alot of water

Thoughts guys?[/quote]

Looks good,except I’d add in two - three whole eggs and 3-4 egg whites on meal 1,some nuts on meal 2,and don’t rely too much on protein bars.
Other than that,it looks good.
If you aren’t experiencing much fat loss after a few weeks,try adding in some cardio(I prefer to do mine on the days I don’t lift weights).

thanks again guys. is meal 5 6 and 7 too much after weight room???

[quote]kobe4life08 wrote:
thanks again guys. is meal 5 6 and 7 too much after weight room???[/quote]

IMO NO

Id have moast of your intake just follwing training and morning

Phill

PWO nutrition is still important on a cutting diet. I didn’t see much of that in your list. I would probably swap 5 and 6, or add in some Surge and then either make 5 a tad smaller or eliminate 6.

Hey man I’d move that OJ to right after your workout maybe mixed with a little protein powder to hit your post w/o window. It’s about the only time that simple sugars (ie. OJ) are actually good for your goals.

I definitely have to second all of the gentlemen who recommended Berardi’s 7 habits. If you can nail all 7 habits everything else will likely take care of itself.

www.fitday.com does a decent job of tracking calories and macronutrient breakdown. Best of all it’s free!

Good luck!

whats OJ?

[quote]kobe4life08 wrote:
whats OJ?[/quote]

He was a running back and accused but cleared killer of Nicole Simpson :slight_smile:

Orange Juice brother

Phill

Meal 1:
-5 egg whites 2 full eggs
-Oatmeal
-apple
-pb and j sandwich
-multi v

Meal 2:
-Protein Shake
-Banana
-nuts

-School Bball practice

Meal 3:
-2 chicken sandwiches on wheat bread
-fruit
-vegetables

Meal 4:
-protein bar
-tuna
-banana

WEIGHT ROOM

Meal 5:
-Surge

Meal 6:
-Salmon
-apple
-omega 3 oil pill

Meal 7:
-Protein Shake with glutamine powder
-1 cup cottage cheese

i revised it. for meal 5 i added Surge(i really dont know what Surge does so can someone explain and remember im trying to lose body fat) since im having Surge for meal 5 right after my workout, is it ok to still have salmon and then a protein shake afterwards? would that be tooo much protein after weight lifting?

so how does it look guys. as i said in the above post im 205 pounds and around 6"2 13-14% body fat and i play ball about everyday and weight train like 4 days a week

Yes youll want to eat a good meal 45 mins or so after the Surge.

What does it do read the solving the post workput puzzle articles and Dave Barr has a more recent article or two on the subject.

Phill

oh, ya im asking if its ok to have Surge, another meal, and then protein shake at the end after weight lifting?

you are on the right track. training totally changes the rules for eating in the window after training. at this point in time your body will handle carbs better so you need to take some to foster recovery. twice a day workouts require serious food intake to support at an optimal level. you could have Surge during your earlier training session too, just base the amount you take on how intense the workout is. for fat loss purposes usually the dose is half. you may consider using your glutamine at this point.

nice geting the casein before bed. tweaked meals are better too. both Berardi and barr have written good articles for the post workout peroid.

eat clean, don’t worry about calories, results will be wicked.

so half a cup of powder of Surge if i wanna lose fat? and ur saying take one after each training session

[quote]kobe4life08 wrote:
oh, ya im asking if its ok to have Surge, another meal, and then protein shake at the end after weight lifting?[/quote]

can someone anwswer that for me please

You may be asking yourself why too much protein could be counterproductive. Well, a very high protein meal can actually cause a release of glucagon. Glucagon is a hormone that antagonizes insulin release. So if you eat some protein with carbs, insulin shoots up. If you eat too much protein with carbs, the insulin release may actually be lower.

And if this weren’t bad enough, glucagon also has another function that we want to avoid. The darn stuff causes the body to convert amino acids into glucose (a process called gluconeogenesis). So take in too much protein and say goodbye to that special amino acid ratio. Instead those aminos become carbs!

this was written in an article someone posted. so the meals after my workouts arent tooo much protein? im gonna have surge then salmon and an apple then a protein mixed with glutamine shake. can someone plz answer thsi for me