Critique my health/weight loss plan

[Glavinsolo]

Breakfast: 1 cup of Oatmeal w/ grape jelly or applesauce
Snack: Protein Shake
Lunch: Tuna Wrap or Salad with skinless chicken
Snack: Protein Shake
Dinner: Broiled Fish or Chicken, Brown Rice, veggies, salad
Snack: Protein Shake


Wake Up: 3 Miles
Before Lunch: Weight Lifting, Abs
Before Dinner: 3 Miles or 1-2hours of Tennis/Basketball

Planning on doing this 5 times a week and follow it 90% of the time

 

[crt1530]

Is that what you currently do or what you plan on doing? If that's what you plan on doing, what have you been doing up until now?

 

[Glavinsolo]

What I am currently doing

185...5'11"...19% body fat...25y/o

Question is should I change anything to enhance this

 

[TheNinja]

That looks ok. This may sound counterproductive, but you need more healthy fat. I don't really see any of it in your diet. Also, if you want to be really picky, I'd drop the grape jelly as it's basically sugar. If get some sort of protein in your body in the morning. As for the fats, I'd toss in some almonds, natural peanut butter, or olive oil. Make sure your salad doesn't have a fatty dressing and it looks good.

btw, you aren't overweight in my opinion, you probably just want to recomp and drop your body fat right? Also, what does your protein shake consist of?

 

[purbeast0]

doing your abs 5 times a week is going to do you more harm than good. work your abs just as much as you work your other muscle groups. they are a muscle just like the rest of the muscles in your body.

 

[Glavinsolo]

Originally posted by: TheNinja
That looks ok. This may sound counterproductive, but you need more healthy fat. I don't really see any of it in your diet. Also, if you want to be really picky, I'd drop the grape jelly as it's basically sugar. If get some sort of protein in your body in the morning. As for the fats, I'd toss in some almonds, natural peanut butter, or olive oil. Make sure your salad doesn't have a fatty dressing and it looks good.

btw, you aren't overweight in my opinion, you probably just want to recomp and drop your body fat right? Also, what does your protein shake consist of?

I want to tone and build, so when I go hiking in Tibet, South America, Africa and what not I will be able to endure the long days and interesting paths. Not so much cosmetic but functional body muscle.

Let's see, I got this stuff at Sams Club.

EAS 100% Whey Protein

Valine, Isoleucine, Leucine, Milk, Casein

what should I be looking for?

 

[TheNinja]

Originally posted by: Glavinsolo

Originally posted by: TheNinja
That looks ok. This may sound counterproductive, but you need more healthy fat. I don't really see any of it in your diet. Also, if you want to be really picky, I'd drop the grape jelly as it's basically sugar. If get some sort of protein in your body in the morning. As for the fats, I'd toss in some almonds, natural peanut butter, or olive oil. Make sure your salad doesn't have a fatty dressing and it looks good.

btw, you aren't overweight in my opinion, you probably just want to recomp and drop your body fat right? Also, what does your protein shake consist of?

I want to tone and build, so when I go hiking in Tibet, South America, Africa and what not I will be able to endure the long days and interesting paths. Not so much cosmetic but functional body muscle.

Let's see, I got this stuff at Sams Club.

EAS 100% Whey Protein

Valine, Isoleucine, Leucine, Milk, Casein

what should I be looking for?

EAS is a good protein. Are you mixing anything in your protein shake? Using milk or water btw? I just noticed you are doing like 6 miles a day 5x a week. I honestly don't think you're getting enough calories. When I add it up it's like 2100 calories or so (depending on what type of milk, if you are using milk, with your shakes). You will definitely lose some weight and tone up. Like I said though, I'd toss maybe 1/2 tablespoon of olive oil in your shake...or maybe hit up some Fish Oil caps.

 

[Glavinsolo]

Originally posted by: TheNinja

Originally posted by: Glavinsolo

Originally posted by: TheNinja
That looks ok. This may sound counterproductive, but you need more healthy fat. I don't really see any of it in your diet. Also, if you want to be really picky, I'd drop the grape jelly as it's basically sugar. If get some sort of protein in your body in the morning. As for the fats, I'd toss in some almonds, natural peanut butter, or olive oil. Make sure your salad doesn't have a fatty dressing and it looks good.

btw, you aren't overweight in my opinion, you probably just want to recomp and drop your body fat right? Also, what does your protein shake consist of?

I want to tone and build, so when I go hiking in Tibet, South America, Africa and what not I will be able to endure the long days and interesting paths. Not so much cosmetic but functional body muscle.

Let's see, I got this stuff at Sams Club.

EAS 100% Whey Protein

Valine, Isoleucine, Leucine, Milk, Casein

what should I be looking for?

EAS is a good protein. Are you mixing anything in your protein shake? Using milk or water btw? I just noticed you are doing like 6 miles a day 5x a week. I honestly don't think you're getting enough calories. When I add it up it's like 2100 calories or so (depending on what type of milk, if you are using milk, with your shakes). You will definitely lose some weight and tone up. Like I said though, I'd toss maybe 1/2 tablespoon of olive oil in your shake...or maybe hit up some Fish Oil caps.

I didn't mention that, but I am taking 1 Fish Oil tab per meal, total of 3000mg each day. I make the shakes with water, I'll start putting olive oil in my lunch and shakes as well. I usually don't do 6 miles its mostly 3miles and tennis at night.

Thanks for the info. I appreciate it

 

[purbeast0]

keep this in mind ...

toning and building are 2 completely different/opposite things.

building requires an excess calorie intake. toning requires a calorie defecit.

you can do both at once but it's very difficult and not everyone can even do it, and doing it over a 4 month period would give you worse results than if you bulked for 2 months then cut up for 2 months.

 

[redgren]

One question - why the huge overload on protein shakes? If you're doing this for health, drop the shakes and eat real food, preferably vegetables and fruits. Your kidneys will thank you later.

Also, to be ready for endurance hiking, you need to be doing more things that build endurance. Best I ever felt hiking was when I trekked through Guatemala a couple of weeks after a long season of 1/2 Ironman racing.