Help me with my diet

[bottleneckblooz]

I seem to be plateaued with my diet but I'm not sure what else I could do. I would like to lose another 10lbs of fat. Here's what my diet is right now.

Breakfast: 7am
6 egg whites, 1 yolk
1/3 cup of oatmeal

Mid morning snack: 10am
Protein shake
handful of almonds

Lunch: 12noon
6-8 oz of chicken, lean beef or fish
1 can of peas & carrots or serving of steamed vegetables

Mid afternoon: 3:00pm
Protein shake
handful of almonds


Supper: 5:30pm
6-8 oz of chicken, lean beef or fish
serving of fresh or steamed vegetables

Workout: 7:00-8:30 roughly
After workout meal: 8:30pm
Protein shake mixed with approx 10 oz of orange juice
1/3cup of oatmeal (dry) mixed with apple sauce(unsweetened)

I started taking Albuterol about 2 1/2 weeks ago, and I noticed a quick drop of about 4-5 lbs, in about a week, which brought my weight down to about 176. But then in the last few days I've noticed my weight seemed to have jumped back up to 181 and seems to be stuck. Right now I'm taking 12mg of Albuterol /day. I'm also taking some Omega 3-6-9, and a multivitamin.

Any advice would be greatly appreciated.

[Sean Summers]

I would start by getting more precise with your food measurements. Get that more consistent and get back to us. Also, work out your macros and post them up.
SS

[Freebsd1977]

You eat alot of almonds. According to the USDA food nutrient database, you're taking in:

1 almond:

7 calories
0.6 g of fat (most of it unsaturates, very good choice)
0.05 g of sugars

So how many almods do you eat a day? 100 almonds are 700 calories, 60 grams of fat and 5 grams of sugar.

[bottleneckblooz]

You eat alot of almonds. According to the USDA food nutrient database, you're taking in:

1 almond:

7 calories
0.6 g of fat (most of it unsaturates, very good choice)
0.05 g of sugars

So how many almods do you eat a day? 100 almonds are 700 calories, 60 grams of fat and 5 grams of sugar.

I only eat about 1/8 of a cup in one serving, which is about 95 calories. The protein shake is about 220 calories.

[bottleneckblooz]

I would start by getting more precise with your food measurements. Get that more consistent and get back to us. Also, work out your macros and post them up.
SS

Sorry I'm dumb sometimes. What do you mean by "macros"?

[Sean Summers]

Carbs, protein, fat grams. Also, figure out kcals.
SS

[bottleneckblooz]

double post...fixed below

[bottleneckblooz]

Ok I've worked out the meal totals.

Breakfast: 7am
6 egg whites, 1 yolk
1/3 cup of oatmeal
Prot: 27g
carb: 37
fat: 8
cals: 340

Mid morning snack: 10am
Protein shake
handful of almonds
Prot: 40
carb: 18
fat: 13
cals: 329

Lunch: 12noon
6-8 oz of chicken, lean beef or fish
1 can of peas & carrots or serving of steamed vegetables
Prot: 67
carb: 30
fat: 8
cals: 536

Mid afternoon: 3:00pm
Protein shake
handful of almonds
Prot: 40
carb: 18
fat: 13
cals: 329

Supper: 5:30pm
6-8 oz of chicken, lean beef or fish
serving of fresh or steamed vegetables
Prot: 60
carb: 36
fat: 8
cals: 566


Workout: 7:00-8:30 roughly
After workout meal: 8:30pm
Protein shake mixed with approx 10 oz of orange juice
1/3cup of oatmeal (dry) mixed with apple sauce(unsweetened)
Prot: 49
carb: 77
fat: 3
cals: 530

The Daily Totals are, on average:
Prot: 282
carb: 216
fat: 51
cals: 2630

[fathead]

1 g pro= 4 cals
1 g carb= 4 cals
1g fat= 9cals

[GTZ3]

what protein are you using? If your looking to cut get a nice clean isolate and eliminate any sources of sugar, carbs, and fat.

[bottleneckblooz]

what protein are you using? If your looking to cut get a nice clean isolate and eliminate any sources of sugar, carbs, and fat.

I use a whey blend in between meals, and an isolate after workout.
I try to cut carbs, sugar and fat as much as possible, but it doesn't leave you with too many options.

[Freebsd1977]

I use a whey blend in between meals, and an isolate after workout.
I try to cut carbs, sugar and fat as much as possible, but it doesn't leave you with too many options.

How tall are you and what do you weigh today? Just curious ...

[bottleneckblooz]

How tall are you and what do you weigh today? Just curious ...

5'-7" , 180lbs, down from 200.

[Freebsd1977]

5'-7" , 180lbs, down from 200.

Congrats on the 20 lbs lost, don't worry about the plateau too much, eat right and exercise and you'll get out of it eventually and reach your weight goal.
Keep us posted.

[canadianmuscle0803]

either cut the fat out (almonds) add more complex carbs like yams, brown rice etc..

or cut the carbs out completely and go into ketosis.. this diet seems balanced but its not cut out for getting you shredded.

50/50 diet is perfect.. obviously there will be some fat in the diet from the meat and what not, but thats nothing.. for me.. i have approx 40 grams of protein/40 grams of carbs every meal, i eat 7 times a day.

[bottleneckblooz]

either cut the fat out (almonds) add more complex carbs like yams, brown rice etc..

or cut the carbs out completely and go into ketosis.. this diet seems balanced but its not cut out for getting you shredded.

50/50 diet is perfect.. obviously there will be some fat in the diet from the meat and what not, but thats nothing.. for me.. i have approx 40 grams of protein/40 grams of carbs every meal, i eat 7 times a day.


When you say cut the carbs out completely, does this include no carbs post workout as well? And if I cut the carbs, do I add protein in order to replace the calories lost from cutting out the carbs?