I need to Cut. What foods to get at grocery store?

[zip]

I need to make a 6 meal plan for myself. I am going to the grocery store in a little while. What should I get? Also, what would be some good combinations for my 6 meals? Thanks.

 

[Shiftkey]

Post your stats. Height, weight, approximate BF%, and goals.

I would try to plan many more than just 6 meals. One of the biggest causes of failure in dieting is a lack of variety.

 

[zip]

I'm 5'11, 167 and nowhere near being fat. I just want to loose my gut and love handles.

 

[Shiftkey]

I try to follow a diet of 30% fat, 30% carbs, and 40% protein. Most of that fat should come from mono/poly unsaturated fat such as fat from nuts, fish, avacado, and a few cooking or supplimental oils. You might want to suppliment with a tablespoon of flaxseed oil, which you can find at GNC, etc. Try to eat as few saturated fats and especially transfats as possible (anything hydrogenized such as margerin, non natural peanut butter, and crisco is going to contain transfat). Carbs should come from whole grain bread (not just "wheat bread"), brown rice, pasta, lots of veggies, and one or two pieces of fruit every day. Fiber, which contains no caleries, is very important - you should have about 35g of fiber a day. Don't eat carbs later than a few hours before bed. Protein should come from chicken, turkey, eggs, fish, and only the leanest beef and pork you can find. Solid animal fat is saturated fat, which you don't want. At your size I'd shoot for roughly 2000 caleries a day. There are 4 caleries in a gram of protein and carbohydrate (other than fiber which has 0), and 9 caleries in a gram of fat. Suppliment with multivitamins every day and take it with food. Try to drink 2/3 gallon or more of water every day. Cheat once a week, it prevents binging.

Do medium-high intensity cardio 3 or 4 days a week (first thing in the morning before eating ANY food is best), and weightlift 3 days a week to maintain muscle. Immediately following weightlifting, I recommend taking 400 caleries of dextrose and/or maltodextrine - they're very sweet carbs that you can find at GNC in powder form. This is in addition to your regular diet and will help with muscle maintenance and reduce soreness.

 

[zip]

The Exercise:

So I'm going to basically run (in the mornings on empty stomach) every other day and then lift weights in between.

Food:

Yeah like today I ate barely nothing, but it's going to catch up with my tomorrow. What I ate:

Meal 1 - 2 slices of 100% Whole Wheat (natural whole grain)

Meal 2 - Met-Rx Protein Bar (32g protein 5g net carbs really tastey. I got like a choc fudge flavored one) and I also had a handful of strawberries.

Meal 3 - Grilled Salmon, with rice and green beans

Meal 4 - orange, cucumber dipped in hummus

my day started around 12 so thats why i only have 4 meals...

So basically... I eat the heavy carbs (oatmeal, whole wheat bread) in the morning. My main proteins are chicken, canned tuna and egg whites (white) and eating a lot of spinach salads. I think I'm going to try to completely cut dairy from my diet. I grew up drinking milk, I had A LOT (skim though) so I think I've drank enough milk for my lifetime. lol.

Do you know of a website that counts carbs and makes this all real easy to track?

 

[The Living Legend]

I use a proprietary program to track my foods and calories but I'm pretty sure fitday.com works the same way. I can't vouch for the site though.

 

[Shiftkey]

Sounds like you're on the right track.

Do you know of a website that counts carbs and makes this all real easy to track?

http://www.nal.usda.gov/fnic/foodcomp/search/

http://www.mypyramid.gov/