Sport Critique my diet...

[duffyt]

Good evening, before I post all this information that you may or may not need, I thought I'd ask you guys first what information you need.

After much reading over the weekend, I was able to develop a daily nutritional plan for myself and just wanted to see what you guys think of what I can change, or not.

Thanks for the help!

 

[duffyt]

Well, here goes...

Male, 25, 195 lbs, 5' 11"
BMR = 2767
Daily Calorie intake to lose weight (fat) = 2767-500= 2267 (seems high to me, but the math checks out)

Goal: To get to 150-155 lbs and tone some muscle

I'm starting with the 1-2-3 ratio approach (one part fat, two parts protein, three parts carbs), so my carb, protein, fat daily intake should be (approx.):

Protein - 754 calories (188.5g)
Carbs - 1131 calories (282.75g)
Fat - 377 calories (41g)
<2500mg Sodium
>25g Fiber

6:00AM
1 - Small Orange (2.375") - 45C - 0.9g pro - 11.3g carb - 0.1g fat
1 - Small Banana (6"-6.8") - 90C - 1.1g pro - 23.1g carb - 0.3g fat
1 - 6oz. Yogurt Plain no fat/sugar - 60C - 5g pro - 11g carb - 0 fat
1 - Slice Natural Whole Wheat Bread - 100C - 4g pro - 20g carb - 2g fat
295C - 11g Protein - 65.4g carbs - 2.4g fat - 91mg sodium - 2.9g fiber

6:10AM
Warm-up & Stretches
Ride stationary bike at moderate pace for a few minutes to get core temp. and heart rate up

6:15AM
Weight training (probably just going to do the beginning exercise routine that came with my Total Gym and change to intermediate after 3 weeks, then advanced after three more weeks, then develop custom routines every three weeks after)

6:35AM
Interval Cardio on stationary bike (4 minutes at moderate pace, 1 minute as fast as possible, repeat for 20 minutes)

7:00-7:30AM
1 - Whey Shake - 270C - 54g pro - 4 carb - 2.5fat
2 servings of Cream of Rye (1/3 cup ea) - 260C - 12 pro - 54 carb - 2 fat
1 - Small Orange (2.375") - 45C - 0.9g pro - 11.3g carb - 0.1g fat
1 - Small Banana (6"-6.8") - 90C - 1.1g pro - 23.1g carb - 0.3g fat
665C - 68 pro - 92.4 carb - 4.9 fat - 421 sodium - 16.9 fiber

10:00AM
1 - Small Orange (2.375") - 45C - 0.9g pro - 11.3g carb - 0.1g fat
1 - Small Banana (6"-6.8") - 90C - 1.1g pro - 23.1g carb - 0.3g fat
1 - 6oz. Yogurt Plain no fat/sugar - 60C - 5g pro - 11g carb - 0 fat
1 - Medium Apple (3.75") - 72C - 0.4 pro - 19.1 carb - 0.2 fat
267C - 7.4 pro - 64.5 carb - 0.6 fat - 92mg sodium - 8.2g fiber

12:30PM
1 - Medium Apple (3.75") - 72C - 0.4 pro - 19.1 carb - 0.2 fat
1 - Small Banana (6"-6.8") - 90C - 1.1g pro - 23.1g carb - 0.3g fat
162C - 1.5 pro - 42.2g carb - 0.5g fat - 72mg sodium - 2.6 fiber

3:00PM
1 - Whey Shake - 270C - 54g pro - 4 carb - 2.5fat
1 - Natural Peanut Butter Smooth (Tbs) - 105C - 4 pro - 3 carb - 8 fat
1 - Celery (5oz. 4 strip) - 2C - 0.1 pro - 0.4 carb - 1 fat
377C - 58.1 pro - 7.4 carb - 10.5 fat - 491 sodium - 1.2 fiber

5:30PM
1 - Natural Peanut Butter Smooth (Tbs) - 105C - 4 pro - 3 carb - 8 fat
1 - Celery (5oz. 4 strip) - 2C - 0.1 pro - 0.4 carb - 1 fat
107C - 4.1 pro - 3.4 carb - 8 fat - 71mg sodium - 1.2g fiber

8:00PM
1 - Natural Peanut Butter Smooth (Tbs) - 105C - 4 pro - 3 carb - 8 fat
1 - Celery (5oz. 4 strip) - 2C - 0.1 pro - 0.4 carb - 1 fat
107C - 4.1 pro - 3.4 carb - 8 fat - 71mg sodium - 1.2g fiber

Bedtime
1 - Casein/Whey Drink (80/20) - 150C - 29.2 pro - 4 carb - 1.3 fat
1 - Natural Peanut Butter Smooth (Tbs) - 105C - 4 pro - 3 carb - 8 fat
255C - 33.2g protein - 7g carbs - 9.3g fat - 344mg sodium - 2g fiber

Total:
If my math is correct, I should consume the below approx. numbers a day:
2235 calories
749.6 protein calories (187.4g)
1142.8 carb calories (285.7g)
395.19 fat calories (43.91)
1620mg sodium
36.8g fiber

Anyway, you guys are more knowledgeable about this stuff than me, so just seeing if you have suggestions, or a "yes, this diet would work" type thing. Note, I don't eat meat so my protein sources are pretty limited, hence the shakes.

Thanks for all the help!

 

[Wrangell]

Well, here goes...

Male, 25, 195 lbs, 5' 11"
BMR = 2767

Daily Calorie intake to lose weight (fat) = 2767-500= 2267 (seems high to me, but the math checks out)

Is it possible 2,767 is your " maintenance calorie level ' and not your BMR ?

Reason being, you shouldn't use a 500 calorie cut against your BMR levels of calories, as BMR calories represent your most basic caloric requirements.

Goal: To get to 150-155 lbs and tone some muscle

I'm starting with the 1-2-3 ratio approach (one part fat, two parts protein, three parts carbs), so my carb, protein, fat daily intake should be (approx.):

Protein - 754 calories (188.5g)
Carbs - 1131 calories (282.75g)
Fat - 377 calories (41g)
<2500mg Sodium
>25g Fiber

You want to drop 40+ lbs of fat.

Any idea what your present bodyfat % might be ?

6:35AM
Interval Cardio on stationary bike (4 minutes at moderate pace, 1 minute as fast as possible, repeat for 20 minutes)

If your HIIT is only 20 minutes, you might want to try and take it up a notch and eventually shoot for " 2 minutes ( or less ) at moderate pace, 1 minute as fast as possible "

 

[duffyt]

Is it possible 2,767 is your " maintenance calorie level ' and not your BMR ?

Reason being, you shouldn't use a 500 calorie cut against your BMR levels of calories, as BMR calories represent your most basic caloric requirements.

You're right, I miss read something and that 2767 is my maintenance level.

You want to drop 40+ lbs of fat.

Any idea what your present bodyfat % might be ?

Unfortunately, I do not. Is there an easy test I can do myself to give a somewhat accurate reading of this?

If your HIIT is only 20 minutes, you might want to try and take it up a notch and eventually shoot for " 2 minutes ( or less ) at moderate pace, 1 minute as fast as possible "

Once I can do one minute fairly easy, I'll probably add another thirty seconds or a minute on top of it. Also, by moderate I mean at a pace that I can maintain, but still makes me sweat and keeps my heart-rate up... it just doesn't make me want to fall off the bike.

 

[Wrangell]

Unfortunately, I do not. Is there an easy test I can do myself to give a somewhat accurate reading of this?

Try this ' on-line ' circumference calculator.

These circumference methods have about the same degree of accuracy as caliper methods. In any event, 100% accurate or not, and if nothing else it's simply a good tool to measure relative body fat measurements over time.

Once I can do one minute fairly easy, I'll probably add another thirty seconds or a minute on top of it. Also, by moderate I mean at a pace that I can maintain, but still makes me sweat and keeps my heart-rate up... it just doesn't make me want to fall off the bike.

No worries.

That's why I said " eventually shoot for " 2 minutes ( or less ) "

 

[duffyt]

If I got my measurments accurately, this says my body fat is about 19%.

Thanks again for the help.

 

[Wrangell]

If I got my measurments accurately, this says my body fat is about 19%.

Thanks again for the help.

Not bad.

Assuming it is close to accurate, a healthy body fat % is around 13% - 15%...so you're pretty close right now. You usually start getting into " 6 pack abs " country once you get to around 10%.

At 195, to get to 10% body fat - assuming you don't add any muscle mass along the way - you'd only have to get to 175 lbs ...which is a loss of 20 lbs of fat , not 40 lbs of fat.

And remember, don't go by the weight scale alone in tracking your progress...cause you could drop 30 lbs of fat & add 15 lbs of muscle over a number of months - for a net loss of only 15 lbs. Something to keep in mind.

But the bottom line is that you want lose FAT, so don't focus too much on overall weight...which is mostly muscle and fat.

 

[realworksuks]

Not bad.
And remember, don't go by the weight scale alone in tracking your progress...cause you could drop 30 lbs of fat & add 15 lbs of muscle over a number of months - for a net loss of only 15 lbs. Something to keep in mind.

But the bottom line is that you want lose FAT, so don't focus too much on overall weight...which is mostly muscle and fat.

Wrangell is right about not paying attention only to the scale weight. It's best to pay attention to body fat... but since you don't have any calipers or anything you will have no idea what your weight loss is made up of.

Wrangell, if he is trying to lose fat by defecit dieting he will never pack on 15 pounds of muscle while shedding 30 pounds of fat. You have to pick one goal and stick to it..... bulking and cutting cycles... people around here explained this to me many times when I first came here.

duffy,

The great thing about your diet is that you are eating at least every three hours, this is great...

BUT, many of your meals contain nothing but fruit (simple carbs). You should include a lean protein in every meal, you want to preserve all the muscle you can while cutting... so you have to feed your body protein every three hours or so... because your body cannot store amino acids like other nutrients.

Someone please correct me if i'm wrong about anything...