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kislo

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Hi!

These are my details:

18 years old
male
6'08
275 lbs
Bodyfat - unknown

I calculated my BMR and it should be 3000 cal to loose 2 lbs a week. I would like to loose 90 lbs totally and than start bulking. This is my current meal, I don't know the exact calories and don't know how to calculate it correctly...

Meal 1 - 7:00 AM
1 banana

Meal 2 - 11:00 AM
2 slice whole grain bread with 3 slice of chicken-breast ham

Meal 3 - 14:00 PM - Pre-workout Meal
Something from home - mainly chicken with potato or rice and salad, or pasta, pizza, chinese food...
This could be the cheat meal?

Meal 4 - 17:00 PM
4 slice whole grain bread with 3 slice of chicken-breast ham and tomatoes

Meal 5 - 20:00 PM
An apple

So far I ate a lot of junk food, ate fatty food late night, drunk Cola and no exercise.

Now I drink only mineral water and cycling half hour a day, and also half hour booty camp. Am I doing good?

Any help would be appreciated.
 
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terrible diet. lacking protein...big time. need more veggies, less bread.

search the forum...we have tons of nutrition stickies.

track your diet with
 
Thanks for your reply. I've read the stickies, but thought my diet is fine... I will try to eat more eggs and chicken / fish.

Should I take protein drinks? I would like to loose a lot of weight but also keep my muscles and later bulk them. Would be 100% whey protein good for me?
 
Yeah, it's not fine. Lots of carbs (6 pieces of bread and pasta or pizza?), not enough protein. If you have a 'cheat meal' every day, it's called a poor diet. Since your cheat meal is also your largest meal, it comprises about half of your diet. Can't cheat that much.
 
Ok, what I wrote is the worst day... The 6 slices of bread is actually 4 slices of very thin toast bread. 2 at the morning and 2 in the afternoon. Sometimes I eat boiled eggs too.

And of course I don't eat pizza every day. I eat a lot of chicken breast, tuna with brown rice and salad or chicken soup with veggies and other healthy things.. Only once or twice a week if I don't have anything else at home a small portion of chinese etc.

I completely removed sodas, chocolates, snacks and saturated fat-foods from my diet.

I still have to eat 3000 calories per day, is this diet really that bad? :( It must work because I dropped 3 lbs this week.
 
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first off you arent eating nearly enough. from a rough estimate your diet in calories is about:

meal 1 - 100 cals
meal 2 - 300 cals
meal 3 - 500 cals
meal 4 - 500 cals
meal 5 - 100 cals
thats only 1500 cals. Even being more generous it might be as high as 1800 - 2000 but still nowhere near 3000.

More protein! More veggies! and eat some damn nuts :D

Including a protein shake would be a good idea. You should probably be eating 6 meals anyway. Try to make sure all 6 meals are about 500 cals and you'll be hitting your 3000.
Also I really hope you aren't eating a single banana for breakfast. Try having a big bowl of oatmeal with some milk and maybe some yogurt and/or some fruit instead of a single banana. Not only will this promote higher metabolism but it will give you that huge kick in the morning to get your on your way rather than leaving you feeling tired from dawn till dusk.
 
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Thanks limestix. I'll try oatmeal but I've never eaten this before. It's rather unknown in my country...

I calculated it properly on FitDay and it's really 1500 calories. 45% carbs, 37% protein and 18% fat. This looks fine plus a protein shake, but I have no idea how to reach 3000 calories with veggies and other healthly foods only. This food already looks much for me on a diet, I never ate much more and gained 275 lbs... :bncry:
 
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IN CAPS:

kislo said:
Hi!

These are my details:

18 years old
male
6'08
275 lbs
Bodyfat - unknown

I calculated my BMR and it should be 3000 cal to loose 2 lbs a week. I would like to loose 90 lbs totally and than start bulking. This is my current meal, I don't know the exact calories and don't know how to calculate it correctly...

Meal 1 - 7:00 AM
1 banana - THIS IS OK BUT ADD SOME PROTEIN AND HEALTHY FATS HERE. SOMETHING LIKE EGG WHITES AND NATURAL PEANUT BUTTER OR EVEN ALL NATURAL REAL CHEESE.

Meal 2 - 11:00 AM
2 slice whole grain bread with 3 slice of chicken-breast ham - DITCH THE BREAD AS THERE IS REALLY NO NEED FOR IT WHEN YOUR TRYING TO LOSE FAT. kEEP YOUR CARB INTAKE TO AN HOUR BEFORE YOUR WORKOUTS AND RIGHT AFTER. I'D KEEP THE CHICKEN, ADD SOME FIBROUS VEGGIES, AND HEALTHY FATS HERE.

Meal 3 - 14:00 PM
Something from home - mainly chicken with potato or rice and salad, or pasta, pizza, chinese food...
This could be the cheat meal? - AGAIN NO NEED FOR ALL THESE CARBS. ALL THEY ARE GOING TO DO IS SPIKE INSULIN AND PROMOTE FAT STORAGE. EAT SOME WHOLE FOODS HERE. ID KEEP THE CHICKEN AND RICE W/SALAD BUT AGAIN MAKE SURE THIS IS EITHER BEFORE OR AFTER YOUR TRAINING SESSION.

Meal 4 - 17:00 PM
4 slice whole grain bread with 3 slice of chicken-breast ham and tomatoes - DITCH THE BREAD, ADD VEGGIES AND HEALTHY FATS

Meal 5 - 20:00 PM - Pre-workout Meal
An apple - THIS IS OK HOWEVER A WHEY SHAKE WITH SOME OATS ON THE SIDE WOULD BETTER SUFFICE.

So far I ate a lot of junk food, ate fatty food late night, drunk Cola and no exercise.

Now I drink only mineral water and cycling half hour a day, and also half hour booty camp. Am I doing good?

Any help would be appreciated.
Click to expand...

What are you eating after your workouts?
 
too many carbs, too little protein.

Read the label on that bread. I bet it has enriched flour and HFCS in it. You have to really watch bread.

I bet you are getting 60% of your cals from carbs. It also doesn't look like you're even eating close to your BMR.
 
Thx for the advices and sry, it was a typo, I do my cardio at 6AM and workout between meal 3 and 4.

I'll try oatmeal and protein shake, and remove bread.

A lot of times I eat eggs but as omlette and fry it on a very little olive oil. Is it good? I can't eat raw egg whites.
 
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