Weight-Loss Please critique my diet

Weight-Loss
The Diet for those who don't have logins there:

Well, here goes...

Male, 25, 195 lbs, 5' 11"
BMR = 2767
Daily Calorie intake to lose weight (fat) = 2767-500= 2267 (seems high to me, but the math checks out)

Goal: To get to 150-155 lbs and tone some muscle

I'm starting with the 1-2-3 ratio approach (one part fat, two parts protein, three parts carbs), so my carb, protein, fat daily intake should be (approx.):

Protein - 754 calories (188.5g)
Carbs - 1131 calories (282.75g)
Fat - 377 calories (41g)
<2500mg Sodium
>25g Fiber

6:00AM
1 - Small Orange (2.375") - 45C - 0.9g pro - 11.3g carb - 0.1g fat
1 - Small Banana (6"-6.8") - 90C - 1.1g pro - 23.1g carb - 0.3g fat
1 - 6oz. Yogurt Plain no fat/sugar - 60C - 5g pro - 11g carb - 0 fat
1 - Slice Natural Whole Wheat Bread - 100C - 4g pro - 20g carb - 2g fat
295C - 11g Protein - 65.4g carbs - 2.4g fat - 91mg sodium - 2.9g fiber

6:10AM
Warm-up & Stretches
Ride stationary bike at moderate pace for a few minutes to get core temp. and heart rate up

6:15AM
Weight training (probably just going to do the beginning exercise routine that came with my Total Gym and change to intermediate after 3 weeks, then advanced after three more weeks, then develop custom routines every three weeks after)

6:35AM
Interval Cardio on stationary bike (4 minutes at moderate pace, 1 minute as fast as possible, repeat for 20 minutes)

7:00-7:30AM
1 - Whey Shake - 270C - 54g pro - 4 carb - 2.5fat
2 servings of Cream of Rye (1/3 cup ea) - 260C - 12 pro - 54 carb - 2 fat
1 - Small Orange (2.375") - 45C - 0.9g pro - 11.3g carb - 0.1g fat
1 - Small Banana (6"-6.8") - 90C - 1.1g pro - 23.1g carb - 0.3g fat
665C - 68 pro - 92.4 carb - 4.9 fat - 421 sodium - 16.9 fiber

10:00AM
1 - Small Orange (2.375") - 45C - 0.9g pro - 11.3g carb - 0.1g fat
1 - Small Banana (6"-6.8") - 90C - 1.1g pro - 23.1g carb - 0.3g fat
1 - 6oz. Yogurt Plain no fat/sugar - 60C - 5g pro - 11g carb - 0 fat
1 - Medium Apple (3.75") - 72C - 0.4 pro - 19.1 carb - 0.2 fat
267C - 7.4 pro - 64.5 carb - 0.6 fat - 92mg sodium - 8.2g fiber

12:30PM
1 - Medium Apple (3.75") - 72C - 0.4 pro - 19.1 carb - 0.2 fat
1 - Small Banana (6"-6.8") - 90C - 1.1g pro - 23.1g carb - 0.3g fat
162C - 1.5 pro - 42.2g carb - 0.5g fat - 72mg sodium - 2.6 fiber

3:00PM
1 - Whey Shake - 270C - 54g pro - 4 carb - 2.5fat
1 - Natural Peanut Butter Smooth (Tbs) - 105C - 4 pro - 3 carb - 8 fat
1 - Celery (5oz. 4 strip) - 2C - 0.1 pro - 0.4 carb - 1 fat
377C - 58.1 pro - 7.4 carb - 10.5 fat - 491 sodium - 1.2 fiber

5:30PM
1 - Natural Peanut Butter Smooth (Tbs) - 105C - 4 pro - 3 carb - 8 fat
1 - Celery (5oz. 4 strip) - 2C - 0.1 pro - 0.4 carb - 1 fat
107C - 4.1 pro - 3.4 carb - 8 fat - 71mg sodium - 1.2g fiber

8:00PM
1 - Natural Peanut Butter Smooth (Tbs) - 105C - 4 pro - 3 carb - 8 fat
1 - Celery (5oz. 4 strip) - 2C - 0.1 pro - 0.4 carb - 1 fat
107C - 4.1 pro - 3.4 carb - 8 fat - 71mg sodium - 1.2g fiber

Bedtime
1 - Casein/Whey Drink (80/20) - 150C - 29.2 pro - 4 carb - 1.3 fat
1 - Natural Peanut Butter Smooth (Tbs) - 105C - 4 pro - 3 carb - 8 fat
255C - 33.2g protein - 7g carbs - 9.3g fat - 344mg sodium - 2g fiber

Total:
If my math is correct, I should consume the below approx. numbers a day:
2235 calories
749.6 protein calories (187.4g)
1142.8 carb calories (285.7g)
395.19 fat calories (43.91)
1620mg sodium
36.8g fiber

Anyway, you guys are more knowledgeable about this stuff than me, so just seeing if you have suggestions, or a "yes, this diet would work" type thing. Note, I don't eat meat so my protein sources are pretty limited, hence the shakes.

Thanks for all the help!
 
to me that would be unbelievably boring.. how soon before you get sick of peanut butter...

I'm a believer in real food, and not shakes, so the satisfaction factor wouldn't be there for me...

If you're a non-meat eater, there are ways to get protein without resorting to all shakes all the time... Beans, tofu, egg whites, etc.

Are you looking more towards weight loss, weight gain, or maintaining? What are your goals?

depending on your goals -20 minutes of weight training, unless the Total Gym is a magic gym, doesn't seem enough to me..
 
I'm not an expert but there is no way I could stay on that diet, it's all peanut butter and shakes. Food doesn't have to be high in calories and low in protein, head to the store and get some lean beef, chicken and a couple of heads of broccoli or what ever before you burn out.
 
reissue said:
Food doesn't have to be high in calories and low in protein, head to the store and get some lean beef, chicken and a couple of .
Click to expand...
He said that he doesnt eat meat... but I agree.. there are protein sources outside of peanut butter and shakes :)
 
Yeah I know I was trying to be facetious but a customer came in so I cut it short and the humor was lost. I eat quite a bit of tofu, usually I brown it a bit in a tbsp of extra virgin olive oil and I pair it with light curries, onions and tomato. Sometimes I make Thai style curry with light coconut milk, I can usually keep one cup servings less than 300 cal and it tastes great. A couple of bricks of firm tofu goes a long way. There are so many tasty meat alternatives these days.
 
fine, I think it is terrible!!!

caveat: I didn't even read anything
 
You must log in or register to reply here.
Back
Top