Here is what I have for my 6 meals a day. help!

[Semidevil]

So I"m going to start with my 6 small meals a day going forward. That, with cardio, and resistance, my hope is to lose some weight, have a healthier life, and get rid of that belly. I'm currently 28, male, 150lbs.

Here is what I did today just to give it a test run. Can I get some suggestions? I'm trying to make this easy since 3 of my meals will be at work.

meal 1:
1 serving of oat meal.
handful of blue berries

meal 2: 1 orange (or some other fruit)

meal 3 (my lunch): I have been having this meal shake for several months now. Pretty much I add, water, 1 apple, 1 banana, and 1 cup of berries.
http://www.amazon.com/Ultimate-Life-...2370792&sr=8-1

meal 4 - non-fat protein yogurt, greek.

meal 5 (dinner at home). some lean meat. chicken breast or turkey, with steamed veggies.

meal 6: ??? do not know. more fruits?

I"m pretty good at sticking to a regimen, so is this something that is sustainable? Testing this out today, I did get hungry at some points, so maybe I need to either get used to it, or add a bit more. still need to let my body adjust. It's 11:00PM, and I got hungry, so I fed myself 1/2 serving of oatmeal just now. I'm used to 2 big meals and skipping breakfast, so this is definitely new for me.

What about meal 6? nuts? can I just add another yogurt?

 

[Bateluer]

Just curious, how tall are you? I'm also 28, and ~155lb. At 5'9", I don't have much of a belly.

Others can give you more details on your diet plan, but I'm not seeing an exercise routine to go with it. Seem a bit on the light side to fuel vigorous exercise. But, outside of running, I know very little.

 

[Exodist]

Dear god your gonna have to ditch a lot of those fruits and replace them with more protein. Also its best if your protein shake was with water or 2nd best choice just 0/1/2% milk. Also I wouldnt eat the oatmeal in the morning.
Last you dont have to have 6 meals a day, that is a myth that is speeds up your metabolism. Cardio will speed that up. Also if you take in more meats and some healthy fats those will keep your fuller longer.

If you REALLY want to loose some weight, my advice would be to start the day with a healthy shake for breakfast. The one you mentioned sounds good, but to much fruit gives me the shits. Lunch I would have some lean protein like 8oz grilled chicken or fish and 1 cup of veggies like spinach or something mostly fibrous. Then about 3 oclock when you feel hungry have a protein bar. You can get good ones like the Pure Protein brand from Walmart fairly cheep that are only 2g of sugars and 20g of protein at about 210 calories. Lastly eat another healthy meal at or around 5pm that consist of something like 8ox steak, fish ,yard bird and a cup of brocolli or mixed veggies. Make sure you drink plenty of water with each meal and about a gallon through out the entire day.
Dont worry about any fat your find on your meats, the healthy fats from fish and the fibrous carbs from the veggies will take care of any cholesterol concerns and also serve to keep you from getting stopped up. Just eliminate complex carbs and simple sugars as much from your diet (or any food that has a high glycemic index) and you will loose weight and feel healthier.

Last dont worry about FATS in food, the fats in your food dont make you fatter.. Thats a BS myth everyone was tought to believe growing up. The complex carbs and starches in breads, pastas, patatoes, fruit and some veggies will however if they are not imediatly burned back off. So unless your a logger or pro athlete on a 8 hour training day. Dont eat them.. Think of them as poision.. They basically are.

Last but not least.. over look my spelling,, my spell checker is acting up.. 🙂
Now this is my advice on eating, everyone has their own ideas on what you should eat. But I try to think of things this way.. What would you eat if you lived in the wild? Food for thought.. 😉

Last EDIT.. I am space brained.. please ignore all the LAST and ALSOs.. I just type as I think..

 

[Semidevil]

Just curious, how tall are you? I'm also 28, and ~155lb. At 5'9", I don't have much of a belly.

Others can give you more details on your diet plan, but I'm not seeing an exercise routine to go with it. Seem a bit on the light side to fuel vigorous exercise. But, outside of running, I know very little.

I am 28 also, and my belly does protrude a bit, and I am 5'6. dont have anything to measure it, but pants size is around 32, so the belly is a bit more (maybe 34 to 35?).

The plan is to run 3 times per week, and resistance training and/or weights the other 4. I'm moving so need to see about finding the closest gym.

 

[Exodist]

I am 28 also, and my belly does protrude a bit, and I am 5'6. dont have anything to measure it, but pants size is around 32, so the belly is a bit more (maybe 34 to 35?).

The plan is to run 3 times per week, and resistance training and/or weights the other 4. I'm moving so need to see about finding the closest gym.

You only need to lift 3 times a week at most. Just do compound excersises so you dont waste time in the gym. Now the amount of cardio depends if your going caloric deficiant or not. I run (well on my eliptical if you call it running) a hour a day. Now I have hypothyroidism. SO my case is unique. But you really dont need any fancy diet just lower your carb and starch intake (stay away from McDs) little cardio and 45mins 3x a week lifting and you will be in top shape. Biggest thing is getting rid of the bad carbs and sticking only to the fibrous ones. Youll get those 6 pack abs in time. But nothing comes easy.

 

[Mr. Pedantic]

I'm not a dietitian, and SC can correct me if I'm wrong. But I have a few objections:

1) I don't know about you, but with that diet I would be perpetually hungry.
2) You need more fats and protein, and more vegetables - i.e. more 'actual' food. Fruits aren't a wonder food.

 

[Semidevil]

yea, figured I needed more protein, as I did get hungry.

So I think I"m going to add a protein bar somewhere during the day, maybe as a mid morning snack. In that case, should I be cutting the amount of the shake? It all seems like a lot of food!

 

[AyashiKaibutsu]

I would think with the amount of exercise you're doing you'd need more, but maybe I'm underestimating how many calories that all is. I personally think the lots of little meals is a myth. I do fine eating one big meal and maybe some tiny snacks throughout the day. As long as I make sure I get plenty of protein/fat in the big meal hunger never seems to be an issue. From what dentists tell me, eating a bunch of little meals is rough on your teeth too since most decay happens immediately after you eat (not sure if dentist was BSing me).

Even though I say that, whatever works is good in my book.

 

[rga]

As others have said, get more protein. I like the six meal plan though, as I use it myself. Here's my daily intake of food. I eat the same thing every day.

1. 1 cup Kashi GO LEAN with 1 cup skim milk: 23g protein

2. 1 cup egg whites with 30g cheese and 4tbsp salsa: 36g protein

3. 2 scoops protein powder in water with a banana: 40g protein

4. 227g wild salmon fillet: 42g protein

5. 250g no fat cottage cheese with half slice 12 grain bread: 30g protein

6. 227g large shrimp with 170g raspberries: 42g protein

7. 120g tuna with half slice 12 grain bread: 30g protein

I also set aside 50g almonds to snack on throughout the day: 10g protein

My carbs come from the Kashi, fruit, and bread and total about 150g per day. My fats come primarily from the almonds and salmon and total about 50g per day. Everything totals about 2100 calories per day. I've lost 60 pounds in 10 months.

At 150 pounds you probably don't need this many calories or grams of protein. Keeping the macronutrient ratio the same while reducing calories should be alright. It seems like carbs count towards 80-90% of your calories right now. Try to get it to 30-40%.

 

[bfdd]

rga, you eat a similar diet to me, but mine is 2 meals a day( most the time ). i don't use anything low fat and I kept my carbs around the same as you. Jan 1st I was 250, I hit the 200 mark a couple months ago, hit the 190 mark just 2 weeks ago. I'm going to stay where I am now and start lifting more. I'll probably get back up to 220 pretty easily.

 

[marmasatt]

I think someone said they'd be perpetually hungry if they ate that diet plan. I have to concur. You need *way* more protein. RGA's plan is a little extreme, but I like where he's going with it. You should have a a little over a gram of protein per lb of body weight. Add some protein to that fruit and you should be good to go. Cheese, balance bars, yogurt, chicken, shrimp, or perhaps your shake broken up into 2 servings and not one. I may be mistaken, but I also believe your shake is a tad on the expensive side at $1.70 daily believe it or not. You could try going with just a whey protein shake and add a bit more real food to your diet instead.