Beginner Diet Help :)

[Maverick]

Well Im going to start off with a quick short bio of my weight life. I started going to the gym when I was about 13 because I always felt that I was fat and unfortunately kids are cruel in school. I never got amazing results or got huge from. So when I turn 18 I joined WHC at the time I was 185 lbs and not much changed until I met a girl... I stopped going to the gym started eating shitty and ballooned up to 220 lbs in a matter of 9 months. After that relationship ended I joined Golds and started going every other day, I dropped back down to 200 lbs and stayed there until once again I got into a relationship where over the course of a year and a half I went back up to about 230 lbs. Now I am going to the gym 4 days a week, following a diet and am down to 195 with about 15 - 20% BF (sorry for the wide range Im just guessing here) I really want to be ripped and unfortunately over the past month or so I have plateaued and havent been able to lose any more weight. So some help would be greatly appreciated! Here is my diet:

8 - 9 AM:
2 whole eggs (cooked on no-fat olive oil cooking spray)
1 cup of fruit

10 - 11 AM:
Muscle Milk meal replacement shake (300 cal with 30G of protein)

1 PM:
Sandwich with the following;
Whole wheat whole grains bread
Turkey Breast
Tomato
Green leaf lettuce
Cucumber
Mustard
Slice of low fat swiss cheese

3 PM:
Muscle Milk meal replacement shake (300 cal with 30G of protein)

6 PM:
Steak
Veggies (usually broccoli or green beans)

7 PM:
1 scoop of whey (pre-workout)

9:30ish PM:
2 scoops of whey
1 scoop creatin

That is basically thats it. I only drink water no pop, juice or anything else. Any and all pointers would be greatly appreciated! Thanx :)

[JonnyO]

Aim for 1-1.3g protein per pound of bodyweight and say 1g carbs per pound as a starting point. If your trying to get ripped I am not a big fan of fruit either.

Take your creatine pre-workout not post workout. Also add in a fat burner and do some cardio in the mornings before breakfast say 4 times a week to start with.

This here should help you get on your way.

[O-Train]

Ditch the muscle milk, not very good for losing weight.

[JonnyO]

Ditch the muscle milk, not very good for losing weight.

Not ideal, but not impossible as I've done it.

[natenator]

Not ideal, but not impossible as I've done it.
we don't all have the genetics to diet like you do :P

I WISH Musclemilk was allowed on my diet. It sure as **** wouldn't feel like a diet! lol

[JonnyO]

we don't all have the genetics to diet like you do :P

I WISH Musclemilk was allowed on my diet. It sure as **** wouldn't feel like a diet! lol

It wasnt much but enough to stave off cravings. PWO and I used 1/2 a scoop with my egg whites usually, damn that tasted so good.

[Maverick]

I appreciate the help and the comments!

I guess I have just been told so many different things I am completely lost on what my day-to-day diet should like to get ripped

[Ron Partlow]

Ya, I too think the Muscle Milk has to go. I would ONLY use a really good 100% Whey Isolate as far as powders go.

Aim for 1-1.5g protein per pound bodyweight, and since you think you're 15-20% BF you can even shoot for the lower end since it's protein per LEAN pound that really matters.

Then I would start with about 150-175g carbs per day, spread out pretty evenly through the days. Which would mean 30-40g per meal for 5 meals.

I also think that fats are extremely over-rated in the diet (in your case) and would like to see you using egg whites, chicken/turkey, white fish, and whey iso. I'd drop the egg yolks and steak. Fats can be incorporated in certain people or for certain reasons, but when you are endomorphic I think it is best to stick with lean protein sources to minimize calories. If you're worried about EFAs, then just take 3-5g of fish oil capsules.

You could keep a slice of fat free cheese for your sandwich for sure.

For carb sources, I would ONLY use really complex ones, like oats, brown rice, and yams. Since you're not competing I don't think the bread is a huge deal, as long as it's a really complex whole grain bread. Just make sure to count all the carb grams correctly. No fruit or sugar at all. Use lots of green veggies, and DON'T count them.

That would be where I would start, but there are too many variables to say for certain what to do after that.

I fyou don't know your food content, try using www.calorieking.com. Just don't get all fussed over counting the tiny amounts of protein in rice or oats, or the decimal points. Too many people waste time counting every little decimal point of protein or carb.
Ron

[beretta96]

How's it going? I'm in the same boat as you as well. I use fitday.com
for help getting my diet in check as well as help here. You'd be surprised using that site how out of proportion your diet is!

I personally cut out as much fat as possible, egg whites for protein pancakes or blue menu on track cereal with boiled eggs (no yolks) for breakfast is my favorite. Fruits for slimming aren't ideal, complex carbs in the morning and early afternoons and switch over to fibrous carbs (veggies) by supper time and the greener the better for them. Try about 160 grams of protein a day and keep the shakes for post workout. I go through a lot of tuna since it's a quick snack and 30 grams of protein a can. Turkeys on sale are a big hit as well, just bought 6 at 99 cents a pound!

If you go to you tube and check out milos sarcev he has a 6 part nutritional video from the basics to complex dieting schemes with excellent explanations about BMR and how your body works.