Weight-Loss I need a diet plan evaluation

Weight-Loss
C

clee215

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I am 20 years old, 6'4" 226lbs. as of this morning. Which is down 16 pounds from 2 weeks ago. 9 of those days were my horrible idea for a diet plan of starvation.

But now that I have seen the light I would appreciate some feedback on the diet plan that I have come up with.

Specifically pertaining to the carb-fat-protein ratio, I am 100% uneducated about what I should be aiming for I just took the first step in figuring out what exactly I am eating.

I have been on this diet plan for the past 5 days.

Meal #1-650 calories-10AM-28g fat-49g carbs-54g protein

4 egg whites-120 calories-0g fat-4g carbs-24g protein

2 whole eggs- 160 calories-10g fat-2g carbs-14g protein

2 slices of wheat toast-180 calories-2g fat-36g-carbs-8g protein

1 serving of peanut butter- 190 calories-16g fat-7g carbs-8g protein

Meal #2- 465 calories-1:30PM-17g fat-39g carbs-33g protein

2 slices of wheat bread- 180 calories-2g fat-36g-carbs-8g protein

1 serving of turkey- 170 calories-6g fat-1g carbs-19g protein

1 serving pepperchinnis- 5 calories-0g fat-1g carbs-0g protein

1 ounce of cheese- 110 calories-9g fat-1g carbs-6g protein

Snack at work-85-89 calories-3:30PM

1 orange-85 calories-0g fat-22g carbs-2g protein/1 apple-89 calories-0g
fat-24g carbs-0g protein

Meal #3-290 calories-6PM-6g fat-5g carbs-43g protein

4 egg whites-120 calories-0g fat-4g carbs-24g protein

1 serving of turkey- 170 calories-6g fat-1g carbs-19g protein

Meal #4-339 calories-8:30PM-27g fat-5g carbs-16g protein

2 servings of lettuce- 20 calories-0g fat-2g carbs-1g protein

3 ounces of chicken thigh- 174 calories-13g fat-0g carbs-14g protein

1 serving of ranch- 140 calories-14g fat-2g carbs-1g protein

1 serving pepperchinnis- 5 calories-0g fat-1g carbs-0g protein

Last calories-130 calories- 11:30pm-5g fat-13g carbs-10g protein

Glass of milk- 130 calories-5g fat-13g carbs-10g protein

Total: 1959 calories-83 g fat-133 g carbs-158 g protein

My goal is to go from the roughly 22% bodyfat I am at now down to about 14% so I can shift focus to getting the strength I used to have in my highschool sports.

Sorry for the EXTREMELY long post but I wanted to be as detailed as possible
 
MJFitCore said:
Seems like you really analyzed your diet, which is great and rather impressive. But don't you think that you need a variety so that you will not get bored eating the same food everyday?

How did you determine your calorie intake? I learned from reading articles and diet books that the amount of calorie intake also depends on your activity level. If you do hard training, then your calorie intake would be higher.
Click to expand...

Hey there MJFitCore,

I definitely forgot to leave out some information. My BMR according to mutiple online calculators is roughly 2300. As of now I workout 5-6 days a week. 2-3 days of running for 25min+, and 2-3 days of doing a body weight circuit of push-ups, squats, pull-ups, lunges, burpees, planks, squat jumps... ect... I try and mix it up a bit on the circuits.

So according to the BMR calculators my calories burned in an average day is upwards of 3000-3200(im not sure how accurate they are). That is how I determined my calorie intake.

When it comes to the lack of variety. I am an all or nothing kinda person and if I dont start strict then the chance of me sticking to the diet plan in general is a lot worse.

The only part of my diet that I am still investigating is how much protein/fat/carbs I need to be proportionately taking for the the results I want. I've read stuff like 40-30-30 zone diet or wutever. So I am wondering what I actually need to be shooting for or if what I have already planned out is a solid plan to stick to for a while till I get bored.

Thank you!
 
I personally go for a

-50% Carb
-30% Protein
-20% Fat

combination. This is because (as a runner - 3 to 6 times a week) I feel like I need more readily available energy, AKA, Carbs. Don't get me wrong, my choices are wholegrain and as close to whole, real foods I can get, with some cereals and pastas thrown in for variety. But without this amount of carbs, I physically feel too exhausted to complete my workouts.

Another thing... you may have to learn to be less strict with yourself... I know it's so much easier and so tempting take the Die Hard -All-or-Nothing -Approach, but for the long term (which is really what we're all shooting for, right?) you will need to learn how to deal with every sort of situation, including when you do not stay true to your rigid plan. Allowing for some flexibility (within borders, ie calorie count) can help the road to permanent and long lasting weightloss a lot smoother.
 
Ankebuzz said:
I personally go for a

-50% Carb
-30% Protein
-20% Fat

combination. This is because (as a runner - 3 to 6 times a week) I feel like I need more readily available energy, AKA, Carbs. Don't get me wrong, my choices are wholegrain and as close to whole, real foods I can get, with some cereals and pastas thrown in for variety. But without this amount of carbs, I physically feel too exhausted to complete my workouts.

Another thing... you may have to learn to be less strict with yourself... I know it's so much easier and so tempting take the Die Hard -All-or-Nothing -Approach, but for the long term (which is really what we're all shooting for, right?) you will need to learn how to deal with every sort of situation, including when you do not stay true to your rigid plan. Allowing for some flexibility (within borders, ie calorie count) can help the road to permanent and long lasting weightloss a lot smoother.
Click to expand...

I actually tweaked my diet to fit a your percentages, not exactly, but same idea. I am taking in 2050 calories and working out as much as I had planned, and the only negative effect im noticing is that i wasnt hungry for Day 1, 2, 3, but Day 4 i was a little hungry and today on Day 5 i was more hungry then Day 4.

Could this be my high defecit catching up with me, or that my dormant metabolism exists now, haha.
 
If you're exercising regularly, don't let yourself get so hungry. Have an extra 20o cals or so. You need the energy to do do better workouts!
 
Ankebuzz said:
If you're exercising regularly, don't let yourself get so hungry. Have an extra 20o cals or so. You need the energy to do do better workouts!
Click to expand...

I havent actually noticed a lack of energy, just slightly increasing hunger, but I am thinking about adding some weight gainer shake to one of my meals. Not a whole serving just maybe 100-200 calories worth of a serving and seeing how that affects my hunger.
 
dayn'night said:
I havent actually noticed a lack of energy, just slightly increasing hunger, but I am thinking about adding some weight gainer shake to one of my meals. Not a whole serving just maybe 100-200 calories worth of a serving and seeing how that affects my hunger.
Click to expand...

If you're hungry, you need to eat food. A shake won't really help you stay full. I would suggest add more fruits and veggies. Some low cal foods with high volume. Also, in the original post you have 4 slices of bread for 360 calories. that almost 20% of your calories in those items. I like the rest of your choices.
 
I don't see any vegetables on that list (lettuce is not a vegetable). I'd add some in vegetables just because their healthy.
 
I'm pretty sure LandonsBaby says that because it has almost no nutritional value, though it technically is a vegetable.
 
I refined my diet plan to fit different percentage ratios. Lemme know if this is any better.

Meal #1- 470 calories-9:30AM
4 egg whites-120 calories-0g fat-4g carbs-24g protein

2 whole eggs-160 calories-10g fat-2g carbs-14g protein

2 slices of wheat toast-180 calories-2g fat-36g-carbs-8g protein

2 orange-170 calories-0g fat-44g carbs-4g protein

Workout Shake-140calories-10:30-0g fat-35carbs-0g protein
Meal #2- 355 calories-1:30PM-
2 slices of wheat bread- 180 calories-2g fat-36g-carbs-8g protein

1 serving of turkey- 170 calories-6g fat-1g carbs-19g protein

1 serving pepperchinnis- 5 calories-0g fat-1g carbs-0g protein

Snack at work-170 calories-3:30PM
2 orange-170 calories-0g fat-44g carbs-4g protein/1 apple-89 calories-0g fat-24g carbs-0g protein

Meal #3-355 calories-6PM
2 slices of wheat bread- 180 calories-2g fat-36g-carbs-8g protein

1 serving of turkey- 170 calories-6g fat-1g carbs-19g protein

1 serving pepperchinnis- 5 calories-0g fat-1g carbs-0g protein

Meal #4-285 calories-8:30PM
1 servings of lettuce- 10 calories-0g fat-1g carbs-1g protein

3 ounces of chicken thigh- 174 calories-13g fat-0g carbs-14g protein

2 servings of fat free ranch- 96 calories-0g fat-21g carbs-0g protein

1 serving pepperchinnis- 5 calories-0g fat-1g carbs-0g protein

Last calories-130 calories- 11:30pm
Glass of milk- 130 calories-5g fat-13g carbs-10g protein
2065 calories- 46g fat-277g carbs-133g protein
17% Fat 58% Carbs 25% Protein
 
Less hungry, a side effect of some meds I am on is loss of appetite so unfortunatley i cant gauge that 100% correctly. Which is why I am so focused on proper nutrition on paper cause I can quite trust my body to tell me if I need more. My workouts have been fine, I actually tried my first HIIT session yesterday morning and I gotta say it was a new experience for me. I feel great energy wise and also because after a week I see some great results on the scale and in the mirror. Also, I am going to be adding more veggies to my salad(bell peppers, mushrooms, onions) for this next week.

Thanks for the advice, I'll post how I'm feeling in a couple of days
 
well with the percentages I am at, after the first 10 days I am noticing HUGE results in comparison to the way I have dieted in the past so it seems to be working. Also, the hunger issue, seems to be solved by eating more often by adding some fruit in between meals cause I burn off the carbs anyways.
 
Well Done dayn'night on your success.:hurray: I need weight loss plans to be really simple. I've gained a couple of pounds this week. But, its onwards & upwards from now on.
 
Just to update anyone who is wondering about my results:

Down 5 pounds
lost 4 inches on the waist

The hunger issue is completely gone. Also, I have added in one cheat day a week where I get to eat PB & J's and homemade nachos :D.

Not bored yet thank god and everything seems to be going steady.

I am at 15 days of this diet.

O and I haven't started drinking with my friends yet, gonna be interesting when I cant resist beer anymore :/
 
dayn'night said:
Just to update anyone who is wondering about my results:

Down 5 pounds
lost 4 inches on the waist

The hunger issue is completely gone. Also, I have added in one cheat day a week where I get to eat PB & J's and homemade nachos :D.

Not bored yet thank god and everything seems to be going steady.

I am at 15 days of this diet.

O and I haven't started drinking with my friends yet, gonna be interesting when I cant resist beer anymore :/
Click to expand...


congrats!!!! Keep up the great work!!!
 
Alright, I feel the need to update anyone who is interested in the effectiveness of my home made diet plan. I have tweaked it even more to custom fit my goals a bit better. Here is my current one i have been strict on for 2 weeks almost:
Meal #1- 630 calories-9:30AM
4 egg whites-120 calories-0g fat-4g carbs-24g protein

2 whole eggs-160 calories-10g fat-2g carbs-14g protein

2 slices of wheat toast-180 calories-2g fat-36g-carbs-8g protein

2 orange-170 calories-0g fat-44g carbs-4g protein

Workout Shake-140calories-10:30-0g fat-35carbs-0g protein
Meal #2- 305 calories-1:30PM-
2 slices of wheat bread- 180 calories-2g fat-36g-carbs-8g protein

4oz. of turkey- 120 calories-1g fat-1g carbs-26g protein

1 serving pepperchinnis- 5 calories-0g fat-1g carbs-0g protein

Snack at work-170 calories-3:30PM
2 orange-170 calories-0g fat-44g carbs-4g protein/1 apple-89 calories-0g fat-24g carbs-0g protein

Meal #3-305 calories-6PM
2 slices of wheat bread- 180 calories-2g fat-36g-carbs-8g protein

4oz. of turkey- 120 calories-1g fat-1g carbs-26g protein

1 serving pepperchinnis- 5 calories-0g fat-1g carbs-0g protein

Meal #4-173 calories-8:30PM
1 servings of lettuce- 10 calories-0g fat-1g carbs-1g protein

3 ounces of chicken thigh- 98 calories-5g fat-0g carbs-17g protein

2 servings of fat free ranch- 60 calories-0g fat-12g carbs-0g protein

1 serving pepperchinnis- 5 calories-0g fat-1g carbs-0g protein

Last calories-130 calories- 11:30pm
Glass of milk- 130 calories-5g fat-13g carbs-10g protein
1723 calories- 29g fat-268g carbs-150g protein
14% Fat 58% Carbs 32% Protein
Post Lifting shake- 248 calories-7g fat-16g carbs-32g protein
1971 calories- 36g fat-284g carbs-182g protein

I also added 4 days of lifting with my cardio, intense I know but I want to do all I can while I am still as motivated as I am.

My total progress is as follows:

Lost 5.5 inches on my waist.
Down 12 pounds.
Dont have an accurate body fat measurement yet but the reflection in the mirror says its down alot!

Thanks for everyones support, 25 more pounds of fat to go!
 
ya the hunger has disappeared. mind u... i did just recently start adderral to help with my ability to focus on my work/school(prescribed dont worry) so i think the side effect of loss of appetite is working in my favor :-D.

Also, I got my body fat measurement, its 18.2%. At least now I have a solid starting point!
 
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