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[sahilshah20]

Hi. i am a vegeterian and i am going to post my diet here. I would like for you guys to give me some sugestions if i need to change or alter something in my diet plan

Meal 1: 8:00 A.M.

Granola cereal 2/3 cup serving size with milk
16 oz fat free milk
orange

Meal 2: 11:00

1 slice of whole wheat bread
1 tbs peanut butter

Meal 3: 2:00 Pre-workout

Protein shake
Apple or a banana

Meal 4: 3:00 Post- workout

Protein shake
1 slice whole wheat bread with 1 tbsp peanut butter

Meal 5: 5:00 or 6:00 P.M

6 inch veggie sandwich w/ wheat bread: latus, tomatoes, cucumber, pickles, halapenos, 2 slice of cheese.

Or

half of cooked cucmbler with 1 teaspoon olive oil

Or

Macronie and cheese Low fat, high protein, 23 grams of carbs, 25 grams protein

Meal 6: 10:00

Cassein protein shake

I lift weights 4 days a week and do cardio for 3 days a week. Each workout session is about an hour long. Current weight is 156 lbs and trying to cut up.. want to lose some of the bellly fat. I was on a bulking stage and my weight went up to 173 lbs from 135 lbs. I am trying to lose as much body fat as i can.

THANK YOU I WILL REALLY APPRECIATE ANY OF YOUR COMMENTS AND SUGGESTIONS!!

[amatlack]

Do you want advice on a "vegan diet" as per the subject line or for a "vegetarian diet" as per your example above? Because I'd say the first thing you'd have to change for a vegan diet is to get rid of the cheese on the veggie sandwich, mac & cheese, and the casein, which is a milk protein. Vegans don't eat any animal products....

As for the quality of your meal, I'm not yet qualified to answer, so I'll let the others take over.

[sahilshah20]

Im sry i meant vegeterian diet!! i apologize.

[Boss Man]

[sahilshah20]

Thank you Boss, i really appreciate your help. I am confused about meal 2. how would you like me to change it??? So i should eliminate the peanut butteR??? and add like half scoop of protein powder with water and like 3 or 4 almonds maybE?? I am sry i am confused.

[Boss Man]

You could keep the Peanut butter, but keep it to small amounts.

The other things are just suggstions, like Low Fat Cheese for Protein, Fats and Carbs. Keep the Bread in. One slice won't cause heavy Bloodsugar elevation, and the Carbs and Vitamin / Minerals content is healthy.

Cashews are quite good for a small protein boost, and are one if not the only Nut source to contain Carbs too, so they can be an option to consider sometimes.

You have some options in meal 5, which could be added to meal 2, as Protein options as well.

Hopefully that clarifies things.

[sahilshah20]

yess ya that makes a lot mroe sense to me. I made calculations to total my daily carbs, protein and fats for each day.

Protein-180 grams
carbs- 197 grams
fats- 30 grams

daily calorie intake- 2064 cals

Height 5'8
Weight 152
Bmr 1600 cals

Do u think my diet is good if i am trying to lose weight.. after i make some changes that u told me to make??? I lift 4 days a week and do cardio 3 days a week. My each workout session lasts about 1 hr to an hr and 20 mins. My body fat % rite now is about 18 % and i want to bring it down 4 to 5%

thank YOu boss !!!

[swanso5]

[sahilshah20]

[Boss Man]

I'd employ this kind of system for Weights and Cardio.

Day 1 Weights

Day 2 Cardio

Day 3 Weights

Day 4 Day off

Day 5 Cardio

Day 6 Weights

Day 7 Day off

This stops you having two days off at the end of the week where you're doing nothing, it will just potentially hinder your results.

You might find doing high intensity total body stuff works best with this kind of thing, and you don't need Cardio for 1hr a week, I'd keep it high impact for 30 minutes a pop.

[swanso5]

that sounds better now