Can some critique(just) my diet please, I'm trying to lose weight?!
Question: I am 6 feet 220lbs 24 yr old. 5days a week. and one cheat meal a week. these meals are all small portions spread out every 2 hours.
meal #1 - 6 egg whites(1 yolk)
1/2 cup oatmeal
meal #2 - apple
handful of almonds
meal #3- chicken
small portion of spaghetti(wheat)
small salad(w.light dressing)
meal #4- 1/2 oatmeal
banana
meal #5 - apple
can of tuna
Answers: I am 6 feet 220lbs 24 yr old. 5days a week. and one cheat meal a week. these meals are all small portions spread out every 2 hours.
meal #1 - 6 egg whites(1 yolk)
1/2 cup oatmeal
meal #2 - apple
handful of almonds
meal #3- chicken
small portion of spaghetti(wheat)
small salad(w.light dressing)
meal #4- 1/2 oatmeal
banana
meal #5 - apple
can of tuna
you did your homework...sounds like it is just about perfect. very similar to a diet plan i have used for years with good success to both gain muscle and lose fat when i am cutting. here is a tip i developed along the way to help picking food to eat everyday as this will get boring soon enough for you. i made a list of 3 food groups. proteins, carbs, and fruits/ veggies. then i listed my favorite foods under their respective catagories. next i went online and found different ways to prepare these foods. now when i want to eat, i pick from this list of foods that i prepared. my main meals consist of 1 protein, 1 carb and 2 veggies/ fruits. my late meal is 1 protein and 1 or 2 veggies/ fruits. my morning meal is 1 protein, 2 carbs, 1 fruit.. this helped me to better plan my meals every day and gives me a bunch of different options for every meal so i am not eating the exact same thing every single day. if you have any ?s about what i wrote, feel free to email me. as for cheat meals, i have them too, i think they are VERY IMPORTANT as they help you stay on course the rest of the week. even people who are on a diet to lose weight can have a slice of pizza and wings with a beer or 2 on occasion and still be successful.
I can't answer that question. It's entirely up to you.
The diet looks okay, but how many calories are you burning every day? How many minutes of cardio are you doing at your max heart rate?
My suggestion is using weights to incorporate mass energy (fat) burning and increasing the LBM (lean body mass). Muscles take energy (stored as calories) just to exist. If you can add muscle, you will up your calorie-burning potential, leading to faster fat loss, and a better body while you're at it.
One critique of your diet - no cheat meal. That will hold you back. Be strong on the inside to be thin on the outside.
How much do you eat in your cheat meal? Cant you cut that out too? Also, meals should be spread out every 6 hours instead of 2. Two hours are just too close of intervals.
I would agree with meal 2,4, and 5. Meal 1...can you substitute something healthier than eggs? Have 1 yogurt. Meal 3, you can have brown rice instead of spaghetti.
I hope you're exercising as well as dieting. Exercise builds muscles and muscles burn calories quicker.
Find your Resting Metabolic Rate.(this is the amount of calories your body burns in one day just to stay alive)
Then find how many calories a day you're eating.
if your RMR is 2700; (which is probably close) And you're only taking in 2000 calories a day; you can lose about a pound every five days. (seeing as one pound is about 3,500 burned calories)
Also take into account on days that you're working out you're burning more calories.
You can adjust accordingly; but cutting about 300 calories from your RMR and doing around 30mins to an hour of cardio, three or four times a week will usually get you about a pound of weight loss per week.