Food Diary

[Anthony762]

Hi all,

I am 5ft 7 and I weigh 125 pounds.

Also I am about 11% body fat.

I want to get to 8% body fat before I start to bulk upto 12% again.

This is my food diary;


12/04/2012

10:00 AM - Subway breakfast meal
1:00PM - 5 White eggs omelette
4:00PM – 2 Chicken fillets and broclee
6:00PM – Low fat yogurt
10:00PM Chocolate bar
11:00PM banana, low fat yogurt

13/04/12
Protein shake 90+ 200 calories 4.0g carbs 45g protein
12:00PM – 4 white egg omelettes 80 calories 0g carbs 0g fat 4g protein
3:00PM – Banana 105 calories 27g carbs 0.4g fat 1.3g protein
5:00PM – two chicken fillets and 1 salmon fillet 124 calories * 2 0g carbs 1.1 fat 16g protein
Salmon fillet 400 calories 0g carbs 24.2 fat 23g protein
10:00PM – Hand full of peanuts
11:00PM 1 Chicken Fillet 124 calories 0 carbs 1.1 Fat 16g Protein
12:00AM – 2 low fat yogurts 54 calories 17 carbs 0 Fat 6g Protein

Calories 1211 Carbs 44 Fat 28.9 Protein






14/04/2012
10:00AM - 4 white egg omelettes
12:00PM – low fat yogurt
3:00PM – 2 Chicken breast fillets
5:00PM – Salad
11:00PM low fat yogurt

15/04/2012
10:00AM - Subway breakfast meal
12:00PM - 4 white egg omelettes
2:00PM – 2 COD fillets
5:00PM – 2 Chicken fillets
9:00PM – Low fat yogurt

16/04/2012
12:00PM – 4 white egg omelettes
4:00PM – 2 chicken breast fillets
8:00PM – Low Fat yogurt
11:00PM – Chicken breast fillets with green and red peppers

17/04/2012
8:00AM – frosties
12:00PM - Subway Italian BMT
4:00PM 2 chicken breast fillets
7:00PM – Chicken breast fillets, green peppers and red peppers


Do you think this is a good diet and what sort of weight lose would you say I should see in term of getting to 8%

Also which is the best way to measure body fat I have calipers but I don't know how to find the body fat percentage.

Thanks for all the help guys.

[kevsworld]

You may want to go higher on healthy fats. How fast you will get to 8% depends entirely on how much of a calorie deficit you create.

[SoCalCyn]

Hey Anthony762~

Did you list everything you're eating? If what you listed is all you are eating in the day it does, in my opinion, seem a bit unbalanced. Regarding calipers, it is good to get someone who is practiced in measuring to measure you in order to get the most accurate reading. For now, this may help you out:

These are excerpts from an article on Livestrong written by Jason Brick:

Step 1

Take off your shirt. You can leave your pants on. All of the areas you'll measure are in your upper body.

Step 2

Have your assistant pinch the skin over your triceps between your thumb and forefinger to make a fold that runs parallel with the direction of your arm.
Step 3

Have your assistant place the jaws of the calipers over the fold and pinch until he feels resistance. Note the result on the calipers using pencil and paper.
Step 4

Have your assistant pinch the skin over your biceps between your thumb and forefinger, again making a fold that runs parallel with the direction of your arm. Measure the width with the calipers and note the result.
Step 5

Have your assistant pinch the skin of your waist along the iliac crest, the protrusion of the hip to the side of your lower abdomen. Fold the skin in a line that runs along the top of the hip bone. Measure with the calipers and record the results.
Step 6

Turn around. Have your assistant pinch the skin running below your scapular. This should run at a 45-degree angle to the length of your body. Measure the width of the fold with the calipers and note the result.

Step 7

Total the measurements from all four skin fold measurements and compare them to a skin fold caliper chart that came with your calipers (or you may be able to find a guide online). The results indicate your body fat percentage.

Tips and Warnings

For men up to age 30, a healthy range of body fat is 9 to 15 percent. From 30 to 50, the range is 11 to 17 percent. Older men have a healthy range of 12 to 19 percent.


The best ways to measure body fat are pricey and for some a bit unpractical (i.e. underwater weighing, use of the BodPod, etc.). I would say stick with the calipers and find a trainer or other health professional that is proficient at using calipers. I hope that helps :)