I built a menu to lose fats and would love to hear opinions

[NYBK]

Here is some important information on me:

Height= 5'9
Weight= 188
BF%: 25%-30%
BMR 1691.92 calculated BMR according to 28% BF
LBM (in kg) 61.2

Activity Factor: 2622.476
Total Intake: 2202.87984 took off 16%

Proteins= 208g
cal: 832 38%

Fats= 84.6g
cal: 761.4 35%

Carbs:152.36996g
cal: 609.47984 28%

Total:2202.87984 100%

Here is my menu (Any suggestions/comments are welcome)

	Calories	Fats(total)	Fats Sat	Carbs	Simple	Complex	Proteins	Sodium
Breakfast (9-10am)
1 eggs (1 white and 1 yellow)	78	5.3	1.6	0.6			6.3	62
1/2 cup Cottage Cheese	90	1	0.5	3	3		16	360
1 whole wheat bread	90	1		18	3	15	4	200
1/2 cup 2% Milk	75	2.5	1.5	6.5	6	0.5	4	62
3/2 tsp sugar	35			9	9
2 Omega 3 +1 Multivitamin	18	2
1/16 cup peanuts (8)	55	4.9	0.4	1.9	1.1	0.08	2
small meal (12-1pm)
1 bannana	72			18	9.9
1 Yogurt fat free, no sugar added ( Dannon)	80			6	6		15
1/16 cup peanuts (8)	55	4.9	0.4	1.9	1.1	0.08	2
Lunch (4pm)
2 Chicken Breast- medium	284	6.2	1.8				40	125
1 whole wheat bread	90	1		18	3	16	4	200
Boiled vegetables (green beans)	44	0.4	0.1	9.9	1.9	8	2.4	50
2 Omega 3 +1 Multivitamin	18	2
2 flat tbsp Hummus Spread	70	6	1	4		4	2	120
small meal (somewhere b/w 6-8pm)
1.5 scoop Protein Shake with water	180	1.5	0.75	4.5	1.5	3	36	195
Dinner (9pm)
1 whole wheat bread	90	1		18	3	16	4	200
1 whole Avocado	227	21	3	12		12	3	11
2 Pastrami Turkey (Deli)- low fat	70	2.5	0.7	2.1		1.9	9.3	550
1 Tbsp Beanut Butter	90	6	1	7.5	2	5.5	3.5	85
2 Omega 3 +1 Multivitamin	18	2
Small meal (11-12pm)
1 Tuna can in Water	100	1					26	360
1/2 cup Cottage Cheese	90	1	0.5	3	3		16	360
1/2 tbsp Olive Oil	59.5	6.75
Before bed (1-3pm)
1 cup Kefir	120	2	1.5	12	8	4	14	125
2 Omega 3	18	2
TOTAL	2216.5	83.95	14.75	155.9	61.5	87.06	209.5	3065

What do you think of the menu? missing something? too much of something?

Also, should I have a certain amount of low GI foods? I think I have quite a few here but I don't have good products like "rice bran" ... I might replace something with rice bran if you think I don't have enough low GI foods.

And, I workout 3 times a week anaerobic+ aerobic (around 90 mins all together) and I use the standing bicycle at home 2-3 times a week for 20-40 mins.

Thanks,
Roni.

[granicefer11]

ows! you're so really concerned about your health

[NYBK]

ows! you're so really concerned about your health

Is it wrong to be concerned about my own health?
Well, I'm not so concerned about my health as I want to lose weight in a correct way.

[EasyEJL]

seems pretty good overall. Just keep in mind that you'll have to adjust as you lose.

[NYBK]

seems pretty good overall. Just keep in mind that you'll have to adjust as you lose.

Awesome, thanks very much for the input.
And, I will make sure to reduce calories
Thanks.

[swollen87]

cut the grains..... try it with, and without the grains, youll thank me later

[NYBK]

cut the grains..... try it with, and without the grains, youll thank me later

By grains you mean bread? cut the grains totally?!
And, when you say to try with and without, you mean day with the grains and day without the grains? or how would you do it?

[EasyEJL]

By grains you mean bread? cut the grains totally?!
And, when you say to try with and without, you mean day with the grains and day without the grains? or how would you do it?

do a month the way you have it there, then the next month drop the grains.

[NYBK]

do a month the way you have it there, then the next month drop the grains.

Got it... so basically bread is the only product that I need to drop from my menu, right? are there any other products in my menu that are considered to be in the grains family?
I'm thinking of adding 1 oat to my menu (instead of 1 bread), I know that oat is considered to be in the grains family.

And, once I drop the grains, should I substitute it with fats, proteins or other type of carbs? or it doesn't matter?

Thanks.

[EasyEJL]

Got it... so basically bread is the only product that I need to drop from my menu, right? are there any other products in my menu that are considered to be in the grains family?
I'm thinking of adding 1 oat to my menu (instead of 1 bread), I know that oat is considered to be in the grains family.

And, once I drop the grains, should I substitute it with fats, proteins or other type of carbs? or it doesn't matter?

Thanks.

just the bread. I'd replace it with sweet potatos if thats handy, or whole fruits like apples. Another strategy to try after a couple months of fat loss too will be to drop dairy. Both with the grains and dairy its very individual, some people do a lot better without grains or dairy, for some it makes no difference.

[swollen87]

just the bread. I'd replace it with sweet potatos if thats handy, or whole fruits like apples. Another strategy to try after a couple months of fat loss too will be to drop dairy. Both with the grains and dairy its very individual, some people do a lot better without grains or dairy, for some it makes no difference.

^ this exactly...

breads/pastas especially... i cant even get away with oatmeal on a cut...


some people can eat all the bread they want and stay/get lean.... me on the other hand, no. some people can drink all the milk they want on a cut (me thank god) and others bloat like a tick

[chuntley]

i can't get cut with the bread or oatmeal either. but you gotta replace it with other fiber sources that are not as starchy.

[NYBK]

Great!

Thanks for the suggestions. I will do 1 month with grains and the next month without.

[NYBK]

Hey guy,

I have another question.
How would you consider 1/2 Cup Fiber One Cereal (Raisin Bran Clusters) ?
It has lots of fiber and it seems to be tasty (as opposed to Original Oat, which is disgusting). What do you think? should I add it to the month of grains?

Half a cup is only 85 cals
23.5g carbs
5.5g fiber
7g sugar
0.5 fats
1.5 proteins

Seems to be equal to 1 slice of whole wheat bread or 1 Quaker Original Oat. What do you think?

Thanks.