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

NYBK

New member
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)

CaloriesFats(total)Fats SatCarbsSimpleComplexProteinsSodium
Breakfast (9-10am)
1 eggs (1 white and 1 yellow)785.31.60.66.362
1/2 cup Cottage Cheese9010.53316360
1 whole wheat bread901183154200
1/2 cup 2% Milk752.51.56.560.5462
3/2 tsp sugar3599
2 Omega 3 +1 Multivitamin182
1/16 cup peanuts (8)554.90.41.91.10.082
small meal (12-1pm)
1 bannana72189.9
1 Yogurt fat free, no sugar added ( Dannon)806615
1/16 cup peanuts (8)554.90.41.91.10.082
Lunch (4pm)
2 Chicken Breast- medium2846.21.840125
1 whole wheat bread901183164200
Boiled vegetables (green beans)440.40.19.91.982.450
2 Omega 3 +1 Multivitamin182
2 flat tbsp Hummus Spread7061442120
small meal (somewhere b/w 6-8pm)
1.5 scoop Protein Shake with water1801.50.754.51.5336195
Dinner (9pm)
1 whole wheat bread901183164200
1 whole Avocado2272131212311
2 Pastrami Turkey (Deli)- low fat702.50.72.11.99.3550
1 Tbsp Beanut Butter90617.525.53.585
2 Omega 3 +1 Multivitamin182
Small meal (11-12pm)
1 Tuna can in Water100126360
1/2 cup Cottage Cheese9010.53316360
1/2 tbsp Olive Oil59.56.75
Before bed (1-3pm)
1 cup Kefir12021.5128414125
2 Omega 3182
TOTAL2216.583.9514.75155.961.587.06209.53065

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.
 
cut the grains..... try it with, and without the grains, youll thank me later
 
swollen87 said:
cut the grains..... try it with, and without the grains, youll thank me later
Click to expand...

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?
 
NYBK said:
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?
Click to expand...

do a month the way you have it there, then the next month drop the grains.
 
EasyEJL said:
do a month the way you have it there, then the next month drop the grains.
Click to expand...

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.
 
NYBK said:
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.
Click to expand...

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.
 
EasyEJL said:
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.
Click to expand...

^ 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
 
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.
 
Great!

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