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

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


    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.

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    ows! you're so really concerned about your health
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    Quote Originally Posted by granicefer11 View Post
    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.
    •   
       

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

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
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    Quote Originally Posted by EasyEJL View Post
    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.
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    cut the grains..... try it with, and without the grains, youll thank me later
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Quote Originally Posted by swollen87 View Post
    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?
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    Quote Originally Posted by NYBK View Post
    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.
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
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    Quote Originally Posted by EasyEJL View Post
    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.
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    Quote Originally Posted by NYBK View Post
    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.
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
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    Quote Originally Posted by EasyEJL View Post
    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
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    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.
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    Great!

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

  
 

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