Weight-Loss My Nutrition Plan Idea (Need Thoughts)

[CobaltSSGuy]

New to this forum, I am on other "fitness" forums, and they are a little slow at the moment so I was thinking maybe I could run my idea by everybody here.

My Stats and a little background

280 Lbs
5'10"
Blood pressure is normal
Cholesterol: A few points over, nothing insane.


Here is my "Nutritional Plan Idea".

I calculated my calorie intake on a daily basis, and it came to just over 3000 Daily to maintain my weight. The proper way to lose weight is to cut the calories by 500-750 on a daily basis, putting me around 2250 calories minimum.

I've been eating healthy. I feel that I have a very solid diet plan. Here is how I ate today

8am- Egg white omelet w/ chopped fresh spinach, chopped onion, fresh cheese, chopped turkey meat (from a local deli) and a dash of olive oil for a little flavor. Calories--250-350 maybe 450 max--Protein 25g roughly. Now, after this, I'm full. I usually drink water with most of my meals.

11am--2 scoop protein shake--200 Calories-50g protein

2pm--Lunch--Turkey lettuce wrap with jalapeno's, green pepper, cheese, lettuce, and a little onion. 200-300 calories--protein 20g

6pm Workout
7:30pm post workout shake- 2 scoop protein shake 200 calories-50g protein

8:30-9pm Dinner: Chicken breast, toasted wheat bread brushed with olive oil, broccoli, and a baked potato with a little butter/salt and sour cream. 500 calories max

Maybe my calorie counting is wayyy off but i'm only at like 1850 calories, Granted its estimated. After each actual meal, I'm truly full. I don't have a desire to eat. I know that I should be eating 3-5 meals per day.

My thought: Is using protein shakes a bad idea as a between meal throughout the day as a filler, because i'm not hungry, wrong? Its low in carbs, its basically protein and calories. Granted i'm only using Whey protein, but I'm thinking of maybe trying a protein mix with Cassein (sp?) and Whey to longer last.

Yes, I'm trying to lose weight. I want to do it the right way, and not starve my body. When I'm at the gym, I go all out. I grunt, I sweat, I leave everything I have in the gym. I go through an intense workout. I want to burn fat, yet maintain a solid muscle mass. I have a bigger build. Broad shoulders, larger arms, and thick legs. My weight mainly focuses on my stomach, and some soft coatings on throughout my body.

I know its a huge essay. If you make it through the whole thing, I give you huge props

I'm just looking for some opinions.

 

[Toddless]

On the surface, it looks like you're severely underestimating your calories. But maybe not. Otherwise your plan seems pretty sound, to me. Just keep in mind that I'm no expert. The two things I would change:
Use the full egg for everything, including the omelettes. I get that people are worried about cholesterol and extra calories. But there are great nutrients in the egg yolk too, and it'll taste that much better. To compensate, you might consider using 1 less egg in the omelet.
Change your meats. I know that this is only one day of eating, but I feel like too many people are stuck on turkey and chicken as the wonder meats. Let me guess, boneless skinless chicken breasts? Yeah, I thought so. They're so bland. I'll take a thigh any day, but again, I compensate by eating less. Regardless, throw in some beef and any local meats you can buy (I love bison) to make sure you're adding the nutrients that white meat chicken and turkey don't have.
Keep up the workouts and the diet and I'm sure you'll be dropping weight quickly. Well done!

 

[Jeanette401]

I have two comments - first, protein is very satiating. That is, there have been studies on how hungry people get, and if people who eat the same number of calories tend to feel less hungry when they're eating higher protein. So you may be experiencing that.

Second, I don't think it's wrong to meet your protein needs through protein powder, although it's probably better to get them from whole foods. In a pinch though, I'll make myself some protein pudding (Casein powder + water + psyllium husk for fiber, freeze or refrigerate for a while) or just have a protein shake. If you're not hungry, it shouldn't matter if you use casein or whey. I use the casein for the pudding because reports are that whey just gets soupy and not pudding-like. For everything else I pretty much use whey.

Flank steak is another great 'leaner' meat, and of course pork tenderloin is great as well

I also wouldn't stress about being below the 2250 calorie intake if you're not hungry and you're not feeling too fatigued to get a good workout. Sooner or later you'll lose enough weight that 1850 is actually the deficit you're looking for - if you want though, you can add some yolks to your omelets or add some fruit to your protein shakes or have a slightly higher fat meat - or add some avocado or more healthy fats to your meals

I'm not sure what your ultimate goal is, but it sounds like you're on a good path right now so don't worry that somehow it's all a trick! As long as it's working for you, keep at it.

 

[Primevci]

Dont fear the pork

boneless porkcop sirloin, and i bet it taste better then that protien shake...

this is a 3oz serving..
Nutrition Facts
Serving Size
Amount Per Serving
Calories
164
Calories from Fat
51
% Daily Value*
Total Fat
5.7g
9%
Saturated Fat
1.9g
9%
Polyunsaturated Fat
0.5g
Monounsaturated Fat
2.5g
Cholesterol
78mg
26%
Sodium
48mg
2%
Total Carbohydrates
0.0g
0%
Protein
26.5g
Vitamin A 0% • Vitamin C 1%
Calcium 2% •