Sport How is this a basic diet

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JohnnySolo

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How is this for a basic diet (sorry)


Tuesday:
Morning:
2 eggs- 150cals/12 protein (whole eggs, RideOn should be proud.)
Bread- 100cals/5 pro
Sliced turkey- 30 calls/5 protein
Snack:
Yogurt – 110cals/10 pro
Cottage cheese – 110/10
Banana 100
Lunch:
Pizza 500/15 (a guess 2 slice)
Snack:
Yogurt – 110cals/10 pro
Cottage cheese – 110/10
Whey – 120/23
Dinner:
chicken, broccoli 500/25 (best guess, it was a light meal)
Snack:
Whey + milk 340cal/56 pro

Total
2310 cals/181 protein


Wednesday:
Morning:
2 eggs- 150cals/12 protein
Bread- 100cals/5 pro
Sliced turkey- 60 calls/10 protein
Banana 100
Snack:
Nectarine 60 cals
Snack:
Yogurt – 110cals/10 pro
Cottage cheese – 110/10
Whey – 120/23
Workout
Lunch:
Whey – 240/46
Steamed bowl – 290/12
Snack:
Yogurt – 110cals/10 pro
Cottage cheese – 110/10
Chicken 120/15
Dinner:
2 hotdogs, green beans, chips 500/25
Snack:
Whey + milk 340cal/56 pro

Total:
2520/244

Today:
Morning:
eggbeaters- 90cals/15 protein
Bread- 100cals/5 pro
bacon- 120 calls/6 protein
Banana 100
Snack:
Black bean soup 260/12
Whey 120/23
Lunch:
½ large sub grilled chicken with veg. no mayo or cheese 500/20
Snack:
Tuna sandwich 250/40
Dinner:
Guessing 500/25 (protein with veg.)
Snack:
Whey + milk 340cal/56 pro

Total:
2380/202

I’m guessing I need more vegetables.
 
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yeah a little light on the vegs....:)
 
for a guy that is 250+ and lifting heavy, I think your deficit is too deep. But- we have talked about that before.

LV- he has a trainign log in the journal section. Weioghs himself every day and everything. This cat is a machine.
 
Yes, steam bowl is a steamed bowl of veg and chicken (TV dinnerish)

LV-
6'2" 280-290lbs.
I've been doing a 5x5 3 days a week, heavy, but for the squats, old man knees not liking the squats. I’m 40yrs old.

I’ve changed my training some from heavy 5x5 to sort of a heavyish 3x5 with less rest to add walk/runs 4 days a week (if I can take it)

Mon: FBW medium lift/walk-run
Tues: walk-run
Wed: FBW heavy lift
Thurs: walk-run
Fri: FBW medium lift/walk-run
Sat: off (maybe active rest with kids)
Sun: off

Thanks FF!

Yeah I have a log in journals if you need to see my workout activity. I also have pics attached to the paperclip thingy in my journal. Also vid of some lifts on utube, check the first journal post to get the link. I carry the weight well but want to drop fat.

I eat pretty well most of the time, like the above. This is my 3rd day for this go around but can already tell I’m ready rip into a high calorie meal. I just don’t feel satisfied, I’m used to eating till full not sated. I’ve been hungry just a little at times so far, nothing major. A good sign but I can tell my body just feels like something is missing, that full feeling.
 
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if you do not eat enough- you will do one of two thing
1. starvation mode = retain and gain
2. gorge and gain

that's my .02

maybe throw in a whole wheat pita and natural peanut butter snack to your afternoon. It will be another 2-300 cals and sit nice and heavy.

and- you like sweets you could add a sherbert, or fat free sugar free frozen yogurt at night (another 150 cals). OR- fruit chunks with whip cream.

Then your cal will run about 3000 or so- you are a big mutha an working out alot.

afterall at 40 we need to live a lil. Being unsatisfied for long bouts of time will undermine whether your goal is worthy. AND I FIND I START LYING AND CHEATING. Better to plan to happy-ish in your diet and honest.

Better to trim slowly and keep it off, than drop it too fast and blow right back up again.

I do not mean to weaken your resolve, just be realistic and smart about yourself.
 
Love the shout out to whole eggs! haha :D

Here's what I noticed:
  • You're right, definitely low on veggies
  • Also low on fruit, only 1-2 servings per day.
  • Way too much protein coming from whey (ex: third day has almost 100g, almost half). You do not need 46 grams of whey PWO or 56grams as a snack. Use more whole food.
  • Looks kind of low on good fats too. Any idea what intake is?
  • I'm with FF as far as deficit goes. It does seem pretty low. What's your maintenance? Deprivation in any sense is a recipe for disaster, as stated. Depending on the person, you may want to add more protein/fat instead of carbs though (FF said pizza, sweets), which I personally recommend. But if you do better higher carb, then go with what works. That said, you did mentioned you'll up the calories, but I figured I would throw in my input anyway. I think that's a good idea.
  • You still didn't mention your goals? Lose fat I'm assuming?
  • May want to scale back the running just a tad. Definitely not NEEDED, just a thought? Some people can't handle that. Activity recovery is a great idea on Sat! I'm a big believer in that.
  • If you're cutting, you should probably know, not guess what your calories are for your meals. However, if the deficit is big enough and you are good at estimating, it won't matter. Just a thought as to avoid progress halting :)
 
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Have to agree with the comments above, calories are too low, even if you went on a basis of BW x 10 for a cut which I still think is a little drastic you should be getting in 2,800 a day. With the training you're doing you could bump that up to BW x12 and still lose at a good rate.

The content of your diet sounds a lot healthier than mine though, you could just afford to up the amounts. I'd also chuck some nuts in there too

I may have a slightly unfashionable view here but I would suggest not increasing your fruit intake but just upping the veg instead, you'll still get a lot of good vitamins and fibre but without the high sugar intake
 
Yeah, the veg is a pain the a$$ to get in there.

Also upping the protein with whole foods is rough because the ratio of protein to calories changes. It would be tough to get 250+ grams a day with the higher caloric intake from whole foods, wouldn’t it? I’ll try to figure it out.
 
JohnnySolo said:
Yeah, the veg is a pain the a$$ to get in there.

Also upping the protein with whole foods is rough because the ratio of protein to calories changes. It would be tough to get 250+ grams a day with the higher caloric intake from whole foods, wouldn’t it? I’ll try to figure it out.
Click to expand...

How do you figure?

I gotta disagree with Typhon here about avoiding fruits, but to each his own. I think that's bonk :D
 
How do you figure?

I was doing salads with my lunch, but it goes bad fast. Frozen tastes like soggy junk.

Apples, pears, oranges are easy and can be carried around for a snack. Carrots, Broccoli, Peppers, cucumbers, lettuces requires more work and in cases, like cucumbers, tools.
 
JohnnySolo said:
How do you figure?

I was doing salads with my lunch, but it goes bad fast. Frozen tastes like soggy junk.

Apples, pears, oranges are easy and can be carried around for a snack. Carrots, Broccoli, Peppers, cucumbers, lettuces requires more work and in cases, like cucumbers, tools.
Click to expand...

No I mean why is it harder to get protein from whole foods? If your ratio of protein to calories increases a bit, it's not a bad thing.
 
JohnnySolo said:
yeah, see that now. The cottage cheese and yogurt are high in cals 100+ for 10 pro but with meat chicken 120 for 25
Click to expand...

See that. Go with plain low fat or fat free greek yogurt too. I mix mine with some splenda and cinnamon and I'm good to go! Per 227 grams (that's about a cup), you'll go up from 10-11 grams of protein in regular yogurt to 22-23 grams in greek yogurt. And the carbs will drop from 15-16 to about 9 grams to boot.
 
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