Sport How's my balance?

Sport Fitness
M

MushCreek

0
I've been working out for about 6 months now, and lost 20 lbs and 6" off of my waist. I do 3 hours a week working out strenuously, with cardio and weight training, plus bike/roller blade/row on weekends. It seems like I've leveled off on weight, but I still have belly fat to get rid of. Here's what I typically eat:

5 AM: Oatmeal, made with skim milk and a little honey. 290 calories

9 AM Yogurt smoothie (homemade) with protein powder and a banana 420 calories

12 noon 3-5 oz meat protein (chicken/fish/meat) apple and orange. Green tea. 400 calories

3 PM almonds- 330 calories

5:30 PM Meat protein, 2 veggies, juice 500 calories

Total 1940 calories. On the weekends, add a drink or two, and occasional indulgences.

My BMR works out to 1820, and at my activity level, it adjusts to 2820.

My muscle development is coming along nicely, so I'm not worried about overall weight, but I'd like to shrink the gut a little more. Does this diet plan look reasonably balanced? I'm 55 and take no meds. I'm 5'10". 203, and have a relatively active job. Thanks for any input!

Jay
 
YOu don't eat enough protein. oatmeal and some milk...not enough protein.

yer only eatin 100calories over BMR, which is essentially your 'comatose calorie needs'.

you're likely losing muscle and fat.
 
I should have more protein in the morning? I do take protein powder at mid morning, and protein (meat) at lunch and dinner. On another thread, it was suggested I take the protein powder AFTER my work-out. My work-out is from 2-3 PM. I actually gained a couple pounds this week (not the direction I was looking for). I also drink lots of water- 1/2 gallon a day, plus coffee, milk, tea, and juice. I sweat buckets when I work out! My wife and I recently omitted the carb from dinner, having two veggies instead. My reasoning is that the end of the day was a bad time for carbs, when there's no chance to burn it off. You would think I would be losing weight like crazy, but I'm not all that hungry most of the time, and have plenty of energy.

Today's work out:
The Miserable Mile (4 mph, 10 incline, 1 mile) warm-up
Lat pull-down 3X15 @170 lbs
Leg press 3X12 @300
Pull-down crunches 3X20 @75
Renegade Rows 3X15 @30
Pec Deck 3X10 @100
Straight leg raises (abs) 3X15
Plus various stretches and yoga poses. I do different exercises every day- today was a typical sample.

My heart rate is in the 120-140 range most of the work-out. My usual warm-up is 30 flights of stairs, 22 stairs in each flight, but I like to mix it up.

I'm after strength, endurance, and fitness, not bulk. I could probably lose 15-20 lbs of fat yet, but my stomach is pretty flat.
 
You must log in or register to reply here.
Back
Top