Hello folks,
I’ve been lurking and reading around on these forums for the last couple of weeks. The amount of information in one location is fantastic. Really makes it easier to find some good info. I’ve been able to read around and find answers to questions I have (which are endless really. I’m always looking to learn something new). I was hoping I could get some advice/critiques on my diet plan. I know I have plenty of holes to fill, and am always tweaking things as I learn, but the advice and help given by so many members here is great, so I thought it would be a huge help.
Quick Background: I’ve never been in stellar shape (well, when compared to where I want to be). I’m not super obese or anything, and can play just about any sport without any troubles. I’m fairly athletic, but I have plenty of body fat I need to shed. About 4 weeks ago, the light in my head finally clicked, and I realized I need a serious lifestyle change. So here I am, on my quest to be healthy, and have a body I’m not embarrassed about.
-Goals:
o Short term – Cut my body fat %. Plain and simple. I’m not worried about my number on the scale. I just want to look and feel good (though I’ll admit, staying at or above 200 would be swell, but not at the risk of keeping excess fat). Will also like to gain some lean muscle in the process.
o Long term – Gain back any muscle mass that may have been lost in the fat burning process. Eventually I want to do some more serious lifting for some larger muscle mass.
-Like I mentioned above, I do consider myself overweight, but I can handle rigorous workouts and such. Currently I do a 1 hour “Fighter Fit” boxing class, which is a very intense 1 hour session using various routines the martial arts establishment uses to train their fighters, adjusted to be a fitness class. It involves a lot of heavy bag work, some light weight training at times, always a full body and core workout. Lots of ab work as well as pushups. I do this 3 three times (M, W, F). I also try to get at least 2 days of weight training in as well, usually Tuesday and Saturday. I focus more on upper body (Chest, shoulders, back) when I do these workouts. I also try to go for a run 3 days a week as well, which ranges from 1.5 – 3.5 miles, keeping at least a light jog the entire time, but keeping as quick of a pace as I can when I can.
-Stats:
o 28 Years old
o Male
o 6’1”
o 230
o Bodyfat % - Not entirely sure, but I guess around 22-25%.
-My progress has been ok I think for the last 4 weeks. Haven’t measured body fat (which I know I should), but I feel a heck of a lot better. I can see some spots where the fat is starting to burn, but it’s a slow steady process.
-I believe my BMR is around 2,300.
This is what a typical day looks like
Meal 1 - 4:30 AM (I know I need some protein here. Will probably switch over to eating 1-2 scrambled eggs with a slice of whole wheat bread most days. Should I add a protein drink (1 scoop of whey in skim milk) if I eat cereal?)
1 cup Grape Nuts cereal
1 cup fat free milk
Meal 2 - 7:30 AM
1 sliced apple (on occasion 1 cup of melons, but typically an apple)
½ low fat cottage cheese
Meal 3 - 10:30 PM
1 sandwich (whole wheat bread, sometimes natural peanut butter, sometimes mustard and turkey or ham)
1 cup low fat cottage cheese
½-1 cup veggie (usually carrots)
Meal 4 - 1:30 PM
1 sandwich (whole wheat bread, sometimes natural peanut butter, sometimes mustard and turkey or ham)
½-1 cup veggie (usually carrots)
Meal 5 - 4:30 PM
1 cup low fat cottage cheese most days
1 scoop whey in skim milk on workout days
Meal 6 - 7:30 PM
Typically 2 (maybe 6 oz each?) pieces of some sort of grilled meat. Chicken & Pork most of the time, and occasionally a steak (but not often)
1 cup veggie (usually broccoli or asparagus, sometimes red potatoes)
Some nights I will add about a cup of brown rice
Like I said, I know I have holes to fill here. Any and all help is immensely appreciated.
Thanks in advanced.
I’ve been lurking and reading around on these forums for the last couple of weeks. The amount of information in one location is fantastic. Really makes it easier to find some good info. I’ve been able to read around and find answers to questions I have (which are endless really. I’m always looking to learn something new). I was hoping I could get some advice/critiques on my diet plan. I know I have plenty of holes to fill, and am always tweaking things as I learn, but the advice and help given by so many members here is great, so I thought it would be a huge help.
Quick Background: I’ve never been in stellar shape (well, when compared to where I want to be). I’m not super obese or anything, and can play just about any sport without any troubles. I’m fairly athletic, but I have plenty of body fat I need to shed. About 4 weeks ago, the light in my head finally clicked, and I realized I need a serious lifestyle change. So here I am, on my quest to be healthy, and have a body I’m not embarrassed about.
-Goals:
o Short term – Cut my body fat %. Plain and simple. I’m not worried about my number on the scale. I just want to look and feel good (though I’ll admit, staying at or above 200 would be swell, but not at the risk of keeping excess fat). Will also like to gain some lean muscle in the process.
o Long term – Gain back any muscle mass that may have been lost in the fat burning process. Eventually I want to do some more serious lifting for some larger muscle mass.
-Like I mentioned above, I do consider myself overweight, but I can handle rigorous workouts and such. Currently I do a 1 hour “Fighter Fit” boxing class, which is a very intense 1 hour session using various routines the martial arts establishment uses to train their fighters, adjusted to be a fitness class. It involves a lot of heavy bag work, some light weight training at times, always a full body and core workout. Lots of ab work as well as pushups. I do this 3 three times (M, W, F). I also try to get at least 2 days of weight training in as well, usually Tuesday and Saturday. I focus more on upper body (Chest, shoulders, back) when I do these workouts. I also try to go for a run 3 days a week as well, which ranges from 1.5 – 3.5 miles, keeping at least a light jog the entire time, but keeping as quick of a pace as I can when I can.
-Stats:
o 28 Years old
o Male
o 6’1”
o 230
o Bodyfat % - Not entirely sure, but I guess around 22-25%.
-My progress has been ok I think for the last 4 weeks. Haven’t measured body fat (which I know I should), but I feel a heck of a lot better. I can see some spots where the fat is starting to burn, but it’s a slow steady process.
-I believe my BMR is around 2,300.
This is what a typical day looks like
Meal 1 - 4:30 AM (I know I need some protein here. Will probably switch over to eating 1-2 scrambled eggs with a slice of whole wheat bread most days. Should I add a protein drink (1 scoop of whey in skim milk) if I eat cereal?)
1 cup Grape Nuts cereal
1 cup fat free milk
Meal 2 - 7:30 AM
1 sliced apple (on occasion 1 cup of melons, but typically an apple)
½ low fat cottage cheese
Meal 3 - 10:30 PM
1 sandwich (whole wheat bread, sometimes natural peanut butter, sometimes mustard and turkey or ham)
1 cup low fat cottage cheese
½-1 cup veggie (usually carrots)
Meal 4 - 1:30 PM
1 sandwich (whole wheat bread, sometimes natural peanut butter, sometimes mustard and turkey or ham)
½-1 cup veggie (usually carrots)
Meal 5 - 4:30 PM
1 cup low fat cottage cheese most days
1 scoop whey in skim milk on workout days
Meal 6 - 7:30 PM
Typically 2 (maybe 6 oz each?) pieces of some sort of grilled meat. Chicken & Pork most of the time, and occasionally a steak (but not often)
1 cup veggie (usually broccoli or asparagus, sometimes red potatoes)
Some nights I will add about a cup of brown rice
Like I said, I know I have holes to fill here. Any and all help is immensely appreciated.
Thanks in advanced.