I need to lose fat before Summer, need diet advice

[itishe]

Hey guys here are my body details:

180 Lbs
5'8ish
Endomorph

I'd like to lose some of my excess fat, it seems to have accumulated near my nipples giving me a slight appearance of manboobs which doesn't help due to pectorals pushing the fat out further. I also have a gut that appears when sitting down that is mostly gone when standing.

I need some help in planning a list of foods I can eat and how often I can eat. I have trouble in doing this on my own.

Here is what I eat on a normal day:

3 Eggs
1 Peice of Toast
Somedays I'll have canadian bacon too but usually just 3 slices (50 cals approx)

Spinach Salad with Fat Free Italian

NO SODA EVER!

And usually my lunch and dinner are quite different but it can range from turkey and rice to pizza.

I'm not shoving down garbage for the most part and I work out 3-4 times a week so I don't understand why I still have this fat. If you guys can give me a list of foods that have great protein content so that i can keep feeding my muscles but low in fat so that I can get ready for summer that'd be great.

 

[Quiksilver]

If you guys can give me a list of foods that have great protein content so that i can keep feeding my muscles but low in fat so that I can get ready for summer that'd be great.

Good lord..

Hate to sound callus, but you might want to browse through the sticky here, before we tell you what to eat.

If I were to tell you to:

eat 12+ whole eggs per day
eat 2 tablespoons of olive oil per day
take 5-15g of fish oil per day
cook only with whole butter

That is roughly 100g of saturated/monounsaturated/polyunsaturated fats, 3x the FDAs recommended amount. If I were to tell you that eating all of the above is a great way to lose bodyfat, what would you say?

Using a metaphor... you're saying "Using only candy and ice cream, tell me how can I lose bodyfat???"

Before we give you advice, you're going to have to educate yourself on healthy eating for fat loss.

Chances are you're like the millions of other mildly overweight americans who are struggling to lose weight by eating small amounts of protein, eating a variety of carbs like there's no tomorrow, and avoiding fats like the devil. You probably feel hungry far more than you believe you should, and secretly eat the box of cookies when no one's looking.

If this is you, then you need a more solid foundation of knowledge about nutrition.

Luckily for you, chances are you are NOT an Endomorph, but rather a misinformed mesendomorph.

Here is what I eat on a normal day:

3 Eggs good, but eat more, eggs should comprise 10-40% of your calorie intake for the day
1 Peice of Toast carb...alright for breakfast and around workouts, but it wont help you lose fat
Somedays I'll have canadian bacon too but usually just 3 slices (50 cals approx) mmm eat more though. As long as it isn't prepackaged. Even then, its not the worst food you can eat

Spinach Salad with Fat Free Italian carbs carbs

NO SODA EVER!

And usually my lunch and dinner are quite different but it can range from turkey and rice to pizza. rice and pizza are carbs...eat them in the morning and after a workout only

The two threads at the top of the sticky are what you should model your fitness around for now.

--

In all honesty, it will likely take the better part of 6 months before you're going to be proud of how you look, so summer might be an unreasonable goal. However with consistency and dedication, who knows?

 

[itishe]

I've been around the forum for a while and have made multiple posts in health and fitness. I follow the general advice but I seem to be stagnant. So you do not need to talk down to me like I'm 5 years old. If you could be so kind as to telll me more about night eating I'd be ever so happy.. I know you should stop eating before bedtime, but how many hours before spprox.

Is it fine to have protein near bed-time as long as you stay away from carbs or am I avoiding all caloric intake? So for instance I'm hungry at 9:30 PM and plan on sleeping at 12:30 or 1, is it fine to cook a chicken breast in oil and have a side of carrots with it?

 

[Throttle]

well quik is entitled to talk down to lots of people in this forum, esp. anyone who says they frequent it and then turn around and ask questions that imply that eating fat produces bodyfat.

anything, esp high in protein is "fine" to eat near bedtime, but if fat loss is your goal, you need to be brutally honest with yourself about how much you're eating in that 9pm-midnight window. even more importantly, you need to ask why you're hungry at that hour in the first place.

i highly recommend the discipline of a food log, for about 2 weeks for starters, and some patterns will emerge about when you are really eating and when you are not.

 

[itishe]

When did I say that about fat?

 

[SilverSliver]

Beef Jerkey, chicken breasts, and Sirloin Steak are all good on protein and low on fat as long as you don't fry them. You can make an after workout shake of.
1 cup skim milk (Calcium has been shown to speed up fat loss)
2 tbsp flaxseed (Fiber keeps you fuller longer, pushes food through your digestive track quicker and gives you that healthy poop in the morning)
1 tbsp reduced fat peanut butter (You need some fat, plus it has protein and the amino acid arginine which helps with sex)
1/2 cup blueberries frozen or fresh, you can also substitute strawberries (Good source of antioxidants and some needed flavor)
1 scoop of whey powder (for that protein kick)
it has 410 cal. 40g of protein 42g carbs, 9g fat, 9g fiber

Also it looks like you eat light at the beginning and gorge at night, it would be better to flip flop that so you have and use more energy throughout the day.

 

[MrS]

Don't have carbs throughout the day except post workout and except 1 day a week.

 

[Bible_Belt]

Diet is meaningless if you are not burning enough calories. Even with the best diet, if you take in more than you burn, then you're not going to lose weight.

 

[mrRuckus]

http://saveyourself.ca/articles/book-reviews/good-calories-bad-calories.php

 

[Throttle]

Diet is meaningless if you are not burning enough calories. Even with the best diet, if you take in more than you burn, then you're not going to lose weight.

you've got that fairly backwards. it's hard to burn significant calories, and exercise tends to make you hungrier, all else equal.

 

[itishe]

You are correct, some nights I'll go upstairs witha slight hunger, before I know it I'm sometimes scarfing down the whole fridge.

I'll try to incorporate bigger meals earlier in the day and gradually let up as it nears bed time.