Sport Is this a good diet structure for my goal?

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nodbek

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I'm 34, 6' 4" and 187 lbs. BMI is 23. BF% per some website is 11%

Short Term Goal: 200 lbs while losing those love handles (pictures in my public album)
Long term Goal: Maintain 210 lbs and six pack abs

From some responses I received from my 1st post, I need to seriously upgrade my diet! So after some research, I ended up with the following structure. I would like to put this plan in place before starting a work out program. Please help critique it.

Daily Calorie Goal: According to some websites I need about 2700 cals to maintain my weight with basic everyday activity (no work out). Reading all the threads on the site, I figured I need to consume about 4000 cals a day taking into account some exercise I plan to do every week. I'll post that once I get a handle on the diet.

Protein 4000 x 30%(.30) = 1200 calories
Carbohydrates 4000 x 40%(.40) = 1600 calories
Fat 4000 x 30%(.30) = 1200 calories

Protein*(4cal/g) 1200 / 4 =*300*grams per day
Carbs*(4cal/g) 1600 / 4 =*400*grams per day
Fat*(9cal/g) 1200 / 9 =*133*grams per day

Your advice is greately appreciated.
 
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Finally, somebody who is willing to do a little leg work on their own. You get a rep for that :)

I'll let one of the guys who knows a bit more than I do analyze your P/C/F split.
 
i_love_muscle said:
Finally, somebody who is willing to do a little leg work on their own. You get a rep for that :)

I'll let one of the guys who knows a bit more than I do analyze your P/C/F split.
Click to expand...

I agree ILM! :)

Far too many people look for over-the-counter drug remedies......he, he.

And,,,,,,,,,

What one should be doing is looking at their nutrition as: The drug of choice.

This drug is what produces the results, one seeks.

Especially when its supplemented with: Education.

+rep

Best regards,

Chillen
 
Thanks ILM and Chillen. My diet till today has been around 2K cals which is barely enough. With just eating some fruits and nuts today, I'm able to get close to 3K cals. With proper bkfst and lunch, I'll sure be approaching my goal.

I hope to nail the diet down over this week and start putting a work out plan. I'm thinking about starting with push ups...
 
nodbek said:
Thanks ILM and Chillen. My diet till today has been around 2K cals which is barely enough. With just eating some fruits and nuts today, I'm able to get close to 3K cals. With proper bkfst and lunch, I'll sure be approaching my goal.

I hope to nail the diet down over this week and start putting a work out plan. I'm thinking about starting with push ups...
Click to expand...

What equipment do you have available to use for training out of curiosity?

Best wishes

Chillen
 
congrats on sorting out a diet plan.

but i have to disagree with your bf% estimate,i`d put you at about 15%.

good luck with your goals:biggrinsanta:
 
I do have a question -- anybody can answer it.

Why do men want to look like Brad Pitt? There are so many other body-type choices. It really baffles me.
 
Chillen, I have a pacific fitness zuma with leg press and thigh attachments, a total gym and a exercise bike. I'll stay away from the bike for some time.

ILM, good question. for me, I have a small head so bulking up will make me look like a cartoon. So I want a defined body without looking disproportionate with my head. Pitt just happened to be the first one google came up with.
 
Marko, you are probably right. I will use a calipers over this weekend and make the BF%. will report back. I feel like i have more fat than 11% on me.
 
nodbek said:
Chillen, I have a pacific fitness zuma with leg press and thigh attachments, a total gym and a exercise bike. I'll stay away from the bike for some time.

ILM, good question. for me, I have a small head so bulking up will make me look like a cartoon. So I want a defined body without looking disproportionate with my head. Pitt just happened to be the first one google came up with.
Click to expand...

You don't have a small head. You have a large body in proportion to your head ;)

I have a big head for a girl. I wear a size 7-3/8 stetson.
 
i_love_muscle said:
I do have a question -- anybody can answer it.

Why do men want to look like Brad Pitt? There are so many other body-type choices. It really baffles me.
Click to expand...

I can answer this one, and its rather simplistic and just mere common sense.

What I can not understand are some people not "understanding" that people have different tastes and go after certain fitness goals (because ya know fitness isn't a one-size fits all, and is an "open-ended" book--and what makes it so beautiful, which means one can can personally choose what goal they personally desire).

While one's personal fitness goals are always subject to opinion (heck we all have butt holes, but each of ours sort of--stinks differently from one person to the next), and the one and only opinion that matters is the personal wanting the goal, and the contrary opinion, and go eat sh@t. :) IMO.

We all should support goals that are reasonable and attainable, whether or not they fit in the sphere of our own likes, dislikes, or personal tastes, and understand......that it FITS THIS PERSON.

I do understand ones that want to have a "look" like someone else.

Different strokes for different folks.........Bottom line.

And, this ROCKS!

People with "fitness goals" go as far as their depth of their determination.


Best wishes

Chillen
 
Very well said folks. I'm definitely determined to stick to my plan and with your support I look forward to posting some good "after" photos in a few months.

BTW, so far today, I touched 3500 cals and still have dinner to go. 130g of proteins, 126g of fats and 471g of carbs so far. I have to tune the diet a bit more to increase protein content. I'm trying to avoid drinking any protein shakes but its looks tough to get to >200g per day without shakes. Any thoughts? Here's my diet for today:

Meal 1: 3 egg whites, 16oz 2% milk
Meal 2: 2 bagels with cream cheese, 1 banana
Meal 3: 3 cups of rice with lentils
Meal 4: 2 cheese sticks, 16oz OJ, 1 Light yoplait
Meal 5: 3/4 cup of peanuts
Meal 6: probably a couple cups of rice with lentils again

This will total 4K cals.

BTW, I started light work out yesterday. I did some streches followed by chest and back exercises. I plan to work out three days a week on tue/thu/sat.
 
how many calories have you been consuming up until now? If you have been eating far below 4000 kcal, then suddenly bumping it up would not be a good idea. The things is, all calculations about how much you should eat are just aprox and not very accurate at all. Also, if you have been eating way less than 4000 kcals, that's what your body is used to and your body will have regulated it's use accordingly. so if you suddenly up the intake, you will suddenly be eating WAY over your maintenance.

Imo, you should figure out how many kcals you are eating now, and if you are losing, gaining or remaining stable (weight). if you are stable, then add a bit, wait, and if your body has down tuned it's energy use to cope with a low energy intake, this will eventually reverse, making your body use more energy so you'll stop gaining again, then it's time to up it again. Then do this until you are gaining weight in a stable fashion at a rate that you are comfortable with.

The percentages from C,P and F look fine to me.
 
Thanks Karky. I think I'm eating around 2500 cals a day without any work out. I figured I should settle around 3500 cals a day for a few weeks and see how it goes.
 
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