Sport Please rate my daily nutrition

[tomscott2012]

Hi All,

I am 5ft 10 inches (179cm) tall, weighing 70kg. I currently cycle in the gym 2/3 times a week, at approximately 600 calories a time. During the say I work in London on long shifts (8am - 7pm) and typically only get to the gym twice in the week, and once at the weekend.

I eat pretty much the same thing every day, can you have a look at this and let me know what you think. I would like to lost alittle more fat (down to 68kg), and then I will start to build on my body with weights 2/3 times a week and one smaller cardio session.

WAKE UP - thermobol tablet, multi vitamin

6am - 50g Whole oats, 200ml skimmed milk, 100g Total fat free Yoghurt (Total 320 Calories)

7am - Morning Cofee on the way to work (100ml skimmed milk) - 40 calories

10am - Protein Bar (brand varies) - 250 calories

1pm - Home prepped lunch (50g Brocolli, 50g fine beans, 50g spinach, 50g Kale, 50g peppers, 50g asparagus, 120-150g skinless chicken breast) - 275 calories

4pm - a banana or apple, thermobol tablet - 100 calories
5pm - Cofee (Skimmed milk) - 40 calories

9pm - post workout protein shake - 130 calories

This totals up to approximately 1200 Calories a day. Am i doing something wrong? - I am finding it increasingly difficult to not count up what's in the food I eat, and I base my diet on the idea that I have a BMR or 1700, meaning I should lost around a pound a week

Thanks

 

[gymjunky]

Hi Tom, I don't think you're doing anything wrong and from where I'm sitting you seem to have a pretty good nutritional program. I think you're doing fine, and you're sure to lose the weight just be patient and keep doing what you're doing.

 

[PLB_old]

How long have you been following this program, and is it working for you?

I have 2 suggestions:

1: Get rid of the thermobol tablet.

2. Start lifting weights now, rather than waiting. If you are running a caloric deficit AND not doing anything to preserve muscle mass, you're going to lose muscle mass, not just fat. So once you get down to 68 kg, you're going to have to work a lot harder to regain the lost muscle mass.