Rate my diet please.

I started training because I wanted to discipline myself. I was always naturally of a lean-athletic build.

Although I abandoned my routine in November (Holidays lol) went from 152 to 193 (on a 5'11 frame) got back on it 3 months later and lost it within a month. That's my only personal confirmation of its effectiveness.

I did help girlfriend lose a lot of weight but I'm reluctant to put personal pictures up.

 

From what I see your on your way you will have to change it up a bit...you will get tired of the same stuff...do you have enough complex carbs...maybe a ham wrap with cheese in a soft shell ...bread can be really bad...my 3 cents

Be Safe Out There

Capatin Dave

 

With the olive oil, my father puts it on his salad instead of dressing. It took some getting used to, but he prefers it that way now.

 

My mom does it also and my girl mixes the olive oil with a little balsamic vinegar.

 

You might try either removing some of your sugars (breads) or changing them.

Subway is pretty awesome about they'll turn any sub into a salad.

Their bread still isn't good for you, as is most bread, because it isn't a complex carbohydrates and floods your liver with sugar. "Whole wheat" these days doesn't mean much anymore. You want whole grain or 100% whole grain.

Granola bars are good, and if you've got some time are pretty easy to make. Plus, again you're looking at lessening sugar overall.

While calories are important, so is sugar intake. You've taken a big step by stopping sodas but you can benefit by going lower.

It isn't just the quantity, but the quality.

I also know if no supplements that kickstart your metabolism. But eating 30 grams of protein in the morning is a good start. Yes, you can get fatter by over doing protein, but you don't sound like you're sitting in your truck holding the wheel all day either. Start your day off with high protein and taper it off towards the end of the day but replace the protein with fiber. This keeps you feeling full and keeps your insides clean in many ways.

 

I'd just avoid carbs around bed time. Double chicken chopped salad with egg white, vinegar and oil only with a lil honey mustard is a good filling meal around bedtime. I work nights and eat this around 10am right before bed. I wake up empty though. Eating right before sleep doesn't hurt unless you take in a lot of carbs which spikes insulin giving you energy. Why it can wake u up instead of sleeping well. Even with this job and nights I started cutting around jan I was bulked up around 220 lifting at the gym now I'm 194-195lb.

 

The only bad fat I know of is Trans fats that the FDA have finally acknowledged should be phased out. The great myth is that saturated fats are bad. I've eaten more than my fair share of saturated fats and I'm in perfect health. But olive oil and coconut oils are great for maintaining good health.
The big thing is your metabolic rate and how fast you burn calories. Also hereditary/ genetic factors can be important. There's plenty of opinions about how to lose weight but obesity and diabetes is always going to be a massive problem. The thing that scuppers weight loss is continuing to consume carbs. But people don't get it and can't kick the habit, that's because sugar is so addictive. Cut out carbs completely and you stand a better chance of losing weight quicker.

 

It isn't just sugar like sweets not saying your saying it's just sweets it's what the general public thinks. it's also carbs in the so called dinner commercial foods that these carbs that turn into sugar. Like Pizza, pasta, bread on burgers, fries, mash potatoes etc. People been led to believe to eat this for dinner. It's the worst foods to eat near bedtime. When you get older your metabolism slows down and now eating these foods get you fat slowly. If people learned to eat these foods they love for lunch then just eat meat(not breaded) and veggies only for dinner they'd maintain their weight or loose depending on calories too. I can eat a burger or steak meat only for dinner then I'll wake up in the morning feeling empty. Your body needs protein to repair, when does your body repair itself? When you sleep, it is when you grow muscle.