Diet recommendations

[EightySix Four]

I'm currently 6'4 206lbs, with an average build. I've recently started a diet that my roomate helped me put together (he's competing in a body building contest on my campus) and I'd like some recommendations for changes as it seems a little "hardcore" or over the top for my current goals.

I'm currently a student so my food options aren't very large and most is not considered "healthy" but I am looking for some easily available alternatives, or possibly a slight change in diet as the carb to protein ratio doesn't seem 100% right.

What I like about it:
The spacing and times I eat are perfect
I've been doing it for 2 weeks and my overall physical health has improved

What I don't like:
Variety


at 10am
2 whole eggs, with around 1/3 cup egg whites and some bits of turkey and mushrooms
1 cup oatmeal (plain with artificial sweetner if necessary)

At 1, 4, 7, 9:30
6oz chicken breast (usually this is in a plain salad with a very light amount of cheese on it)
some form of carbs (1 cup rice, 8oz sweet potato, 1 cup oatmeal, 1 cup oatmeal respectively)

At 12:30 pm
Protein shake with 52g protein (cheap walmart whey)


Everything said and done I'm getting about 210g protein a day, and around 400g carbs a day, with around 2800-2900 calories. From what I understand at my weight I should be getting 3200 calories or so.

My goals are to get rid of the little bit of gut I've gained and to replace it with some muscle mass. I'd like to eventually get into the 215+ weight range, but for the time being I think maintaing weight while trading fat for muscle would be more attainable.

 

[Kaido]

1. Meal Plan

2. Cardio of your choice (ellpitical, jogging, biking, jump rope, whatever)

3. Strength Training (and this for planning)

Eat 6 small, healthy meals a day (lean meat, whole grains, veggies). Do 15-45 minutes of cardio 5-6 days a week. Figure out a strength training program that meets your goals (5-day splits are popular). Get enough sleep. Contrary to what most people think, you don't need to starve yourself or spend hours in the gym to get in great shape. Just tweak your existing routine to proven systems like Starting Strength. HTH.

 

[brikis98]

Check out the fat loss sticky.

 

[bossman34]

Kaido, the meal plan looks pretty good, but why do you eat every 1-2 hours and not eat within 3 hours of bed (you go 14 hours without eating according to your plan)?

 

[Kaido]

Originally posted by: bossman34
Kaido, the meal plan looks pretty good, but why do you eat every 1-2 hours and not eat within 3 hours of bed (you go 14 hours without eating according to your plan)?

For me personally, I have acid reflux and can't lay down for a couple hours after eating. The added benefit I discovered is that I sleep much better if I don't eat within at least 2 hours of bedtime.

As far as the meal spacing goes, most of the meals are spaced out 2 to 2:30 apart, except for Meal #4 (a big "lunch"), because I just have a protein shake before that, which doesn't fill me up for as long as solid food does. Your meals don't have to be exactly on the mark, but having a schedule helps me remember to eat, and I've kind of tapered it around my own body, when I'm the most hungry (early afternoon) and when I only need something light. It will also depend on your exercise schedule, because you may have a bigger appetite right after working out. I know of some guys who eat as many as 8 meals a day. Just depends on your body. Again a big key for me is having a routine to follow...my body is getting constant nourishment and protein throughout the day.

Edit: There's also a couple psychological factors going on here. First, because I'm eating on a regular basis, every 2-3 hours, I don't crave junk food as much. When I'm hungry and don't have healthy food within arm's reach, it's much easier to cave to a cookie or a quick-fix meal like McDonalds. Second, tapering off my meals earlier at night gives me more incentive to go to bed earlier, because if I stay up late, I get tempted to munch. As Seinfeld put it, Mr. Night stabs Mr. Day in the back By going to bed early, I completely avoid that problem. By eating every couple of hours, I am stronger than my cravings. End result, constant influx of good food

 

[bossman34]

Ah, I see! Acid reflux can't be any fun!

 

[Kaido]

Originally posted by: bossman34
Ah, I see! Acid reflux can't be any fun!

That diet I linked completely cured me. Homemade food + not eating a couple hours before bed = no more acid reflux. Cya Tums