Just starting weight training. How should I adjust my diet?

J

jaguirre

0
Six months ago I finally made the commitment to loose weight. I was 218lbs 5'10" 31 years of age and the last time I seriously lifted weights was 8-10 years ago.

I have lost 24lbs just with a low carb diet in 6 months and now I am starting to lift weights again.

I need to know how to adjust my diet to so that I continue to loose fat but still have enough calorie intake to build/tone muscle.

My diet.
Breakfast: 4oz protein and a fruit
mid morn snack: 4oz protein and a snack
lunch: 4 oz protein, 1 cup carb, 1 cub veg
mid afternoon snack: 4oz protein, 1/2 cub carb
Dinner: 4 oz protein, 1 cup carb, 1 cub veg
snack

I am just starting a workout routine and have determined based on what I have read that I will start very light MWF, 10-12 exercises, 2 set each for 3-6 weeks.

Do I need to eat more protein or carbs or both? How much more?

Thanks

Jorge
 
Jorge

I find using Grams rather than Oz. works better for me to figure how much I need to eat.

1 Gram of Protein = 4 Calories
1 gram of Carbs = 4 Calories
1 Gram of Fat = 9 Calories

Using these numbers and my weight (170#) and 14.25 (MRBI)

I figure my caloric intake this way.

My body weight (170) X (14.25) = 2423 Total Calories per day

If I eat a 50, 30,20 (Carbs, Protein, Fats) for the next 12 weeks then I figure my eating schedule as follows.

2423 X (.50) / 4 = 302 Total Grams of Carbs for the day
2423 X (.30) / 4 = 181 Total Grams of Protein for the day
2423 X (.20) / 9 = 54 Total Grams of Fats for the day

I eat 6 meals a day, but very little carbs after 7:00pm.

This helps me put on muscles while not gaining fat, the following 12 weeks I use 40,40,20 to cut and get define. This formula has served me well for over 3 years now, My weight fluctuates between 170 and 179 depending on what phase I am working on.
 
I am not sure what MRBI is but... if I use 14.25 x 192 (current weight) I get 2736.

My current diet of 20 oz or 620g of protein divided into 5 equal portions through the day alone give me 2480 calories. I am sure that the added carbs, fruit and veg. that I eat through the day will put me at more than 2736 calories for the day.

With my diet I am putting off 3/4-1 pound a week and absolutely no working out. I figured that if I start to work out I will need to take in more food to increase energy, I just do not know how much.

I currently have a lot of energy and do not feel tired. I just do not want to start feeling tired through the day just becuase I am not eating enough.

I plan on staying with the current diet as I work out. If I start to feel more tired through the day then I will change my diet to something more like what you have mentioned... if anyone has any other comments/recommendations to add I will greatly appreciate them.


Thanks for your reponse.

Jorge
 
Jaguire, What are your goals?
IF your trying to drop body fat... or if your trying to gain muscle mass? Its a different story. It would be easier to help you if we knew what you wanted.!
 
At this point I would like to put some muscle on but at the same time continue to loose more body fat... then later just maintain the muscle. (if that makes sense)

Thanks

Jorge
 
You should not be trying to lose weight and gain muscle mass at the same time. Although weight training should be done along with whatever you do for cardio, the amount of food required to build lean muscle mass is way too much for significant fat loss. So what I would do if I was you is first concentrate on losing the weight (but still weight train) Then, when your satisfied with the amount of fat on your body, start increasing calories, protein, and fat intake and lift the heaviest mother ****ing weights you can for 10 reps. Then get some heavier weights and do 8 reps on the second set, and then get even heavier weights and do 6 reps for the third set. I know some people here arn't gonna agree with me completely, but thats what works for me.
 
Hi jaguirre,

im and keen to know what type of diet you are on. Is it Atkins? because if it is atkins diet your body goes through a process called ketosis, and this puts alot of stress on the body. your body should only be able sustain its current energy levels for around 6-9months and then you just hit the wall. also just throwing this out, fat burns best in carbohydrate flame. so in other words if you arent consuming enough carbs you wont be a successful fat burning machine.

And for the weight training side of things, your body needs only 1.8-2grams of protein per kilo( sorry im a Ozzie i dont know pounds) to gain muscle, most pro body builders will consume up to 3 grams per kilo, they also train twice a day so they need it.
 
I'll translate that to pounds. In order to put on any kind of significant muscle mass, along with the proper amount of calories, fat, carbs, etc... You should be taking in 1 gram of protein for every pound that you weigh. For example. I weigh 172lbs. So I must take in 172 grams of protein every day. What does that mean? It means protein shakes, chicken, and fish. And lots of it.
 
My diet is not Atkins. I think Atkins is no carbs. I'm not sure if my diet has a name and if it does I do not know it. My wife started this diet and when I saw her success I thought I would give it a try. It works great!!

Here is my typical diet on a daily basis... does not change much other than how the rice and chicken is cooked.

Morning (protein = 113 grams = 452 cal. )
2 boiled eggs (only eat the white)
2 1oz home make turkey sausage
1/2 banana or 1 granny smith apple


Mid morning (protein = 113 grams = 452 cal. )
2 boiled eggs (only eat the white)
2 1oz home make turkey sausage
1/2 banana or 1 granny smith apple

Lunch
4 oz chicken breast (protein = 113g = 452 cal. )
1 cup rice (carb = 5oz = 141g = 564 cal.)
1 cup veg ( not sure on weight or cal. )

Mid morning snack
4 oz chicken breast (protein = 113g = 452 cal. )
1/2 cup rice (carb = 2.5oz = 70g = 280 cal.)

Dinner
4 oz chicken breast (protein = 113g = 452 cal. )
1 cup rice (carb = 5oz = 141g = 564 cal.)
1 cup veg ( not sure on weight or cal.)

Totals without adding veggies are:
Protein = 565g = 2260 Cal.
Carb = 352= 1408 Cal.
Veggies = 2 cubs total

Total Calories without veggies or fruit is 3668.
Calculations are based on
1oz = 28.34g
1g protein = 4 cal
1g carb = 4 cal

I actually lost the weight in 8-10 weeks but the food was cooked without sodium during this time period. We now follow this diet but we use all type of seasoning and eat out for one meal a week (still choosing a lean meal). After the first 10 weeks our average weight lose per week went from 2.5lbs a week to 1/2 - 1lb a week.

My wife is a nurse and she spoke with the nutritionist at her hospital and she said that our current diet plan was well balanced.

Sorry for the long post.

Jorge
 
What kind of 4 oz chicken breast are you eating that contains 113 grams of protein. A normal 4 oz chicken breast has between 21 and 26 grams of protein. I think your mistaken.
 
I thought something was incorrect. The diet plan we have says to eat 4oz of protein then it goes on giving example like... 4oz of chicken, fish, or turkey and the same for the carbs.

This is why I assumed 4oz of chicken equal 113g of chicken which made me believe that was 113g of protein.

Excuse my ignorance and all my calculations.

I am new to watching what I eat at this level and it all did not make since to me.

Little by little I think I am figuring it out.

Is there a reference book someone could recommend that gives a break down of portions of food to protein/carb/fat content?

Thanks for your Response

Jorge
 
I found a few sites that have good information to get the total gram, protein, carbs stats.

Try this one see if this works for you.
 
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