Critique my food intake for today

[Deebo69]

I am a 330 lb, 30 y/o male looking to cut as much fat as possible. I work out mon, wed, fri, sat, and sun. Im on an EC stack that I take 3 times a day at 7, 11, and 3.

7:30 - Special K Protein (10g) Bar (180 calories)
11:30 - Grilled Chicken wrap with lettuce, tomato, and provolone cheese (not sure on caloric intake)
3:00 - On casein/whey protein shake (240 calories)
5:45 - Surge Recovery shake post workout (325 calories)
7:00 - 1 1/2 Grilled chicken breasts and 1 1/2 cups of Brocolli (??? Calories)
9:00 - Wheat Bagel w/ Smart Choice PB (430 calories)

Any advice?
TIA

[Figuregurlally]

I know there are plenty of food database tools out there, but I use calorieking.com and it's very simple... you could easily plug in food items from your current diet
Good luck
ps there are much more qualified individuals on here, but if I were to give any advice, I would say not to drop your calories too drastically too fast... out of curiosity, what did your diet look like before? Remember... baby steps

[patelucr]

I'm not sure where you are at in your active lifestyle and how much you are going to the gym and how much work you are getting done at the gym, but if you are not feeling strong after 2 hours in the gym, focus on that first. then dial in the nutrition because if your eating like that and hitting the gym, you basically running on empty, energy.

[determined4000]

Originally Posted by Deebo69

I am a 330 lb, 30 y/o male looking to cut as much fat as possible. I work out mon, wed, fri, sat, and sun. Im on an EC stack that I take 3 times a day at 7, 11, and 3.

7:30 - Special K Protein (10g) Bar (180 calories)
11:30 - Grilled Chicken wrap with lettuce, tomato, and provolone cheese (not sure on caloric intake)
3:00 - On casein/whey protein shake (240 calories)
5:45 - Surge Recovery shake post workout (325 calories)
7:00 - 1 1/2 Grilled chicken breasts and 1 1/2 cups of Brocolli (??? Calories)
9:00 - Wheat Bagel w/ Smart Choice PB (430 calories)

Any advice?
TIA

Add protein and fat at breakfast
fruit or some carb at 3
milk w/ dinner

[Hellcraft]

A few things jump out at me. First is I like for my breakfast to be real food that consists of protein and complex carbs. I also like to make breakfast slightly larger than my other meals -- helps to curb cravings during the day. Second, I would eat some complex carbs preworkout to give you more energy to push yourself. Lastly, taper off carbs as the night goes on and stick to slow digesting protein before bed.

[kickchickbecca]

WHY is your calorie intake so low?!!?
I know you're trying to cut fat and it sounds like you're taking the right steps (good nutrition, working out etc.) but if you keep your caloric intake so low.. this is what's going to happen:
(sorry if you know all this already)
You have a thing called your RMR (Resting Metabolic Rate) that's the amount of calories you burn doing absolutely nothing. Your RMR is about 3400 calories a day right now. Your body is used to having to burn 3400 calories a day doing nothing. Now let's say you decide to eat about 1500 calories a day (about the amount you're eating).. You're going to start to lose weight extremely quickly - of course you are you're burning much more calories that you're taking in! But you need to remember that your body is lazy and it's not going to keep burning those 3400calories if it doesn't need too.. so after a little while.. your RMR drops.. to say 2800 calories. So you're still losing weight, but of course it's a little slower... Since you STILL aren't eating 2800 calories a day, it'll drop even more! To say.. 2300 calories a day.. By this point you might get a little frustrated since you aren't losing weight as quickly and cut your calories even more.. down to say 1350 a day.. well say goodbye to your RMR! It's going to drop too!

Okay, so now you've lost all that weight! You want to start eating a decent amount again! Healthy, but a good amount of food.. well prepare to put on the pounds.. your body won't be used to the new amount of calories and will quickly store it as fat. Your RMR increases a lot slower than it decreases.

SO what should you do? If your RMR is about 3400 calories a day right now.. Try eating about 2900-3000. It might sound like a lot for someone who wants to cut, but you want to keep your body functioning too right?! How do you lose weight faster while still eating that much? It's all about the workouts! Create a caloric deficitate with WORKOUTS! Not only will you not lose as much muscle, but you'll even be able to gain muscle WHILE losing fat since you're still providing your body with enough fuel to do so!

To critique your diet, I'd say your choices are pretty good! Of course I think you need to add A LOT more, but you're on the right track! You seem to have a good understanding of what's healthy! Add things like eggs, oatmeal, whole wheat pasta etc. to your diet!

Good luck!

[Deebo69]

Originally Posted by Figuregurlally

... out of curiosity, what did your diet look like before? Remember... baby steps

Actually I used to eat LESS than this. I used the info from this thread to calculate my maintenance calories:

http://forum.bodybuilding.com/showth...ht=maintenance

Remember, there are two entries in the list of foods I ate today that I dont know their caloric totals so I would have to estimate their values. I imagine it would put the caloric total between 2400 and 2600 calories. Im shooting for roughtly 2800 calories per day and adjust that as needed. I work in IT so i'm sitting most of the day. Unfortunately, I dont have much time in the AM to eat since I have to get kids to school. Would a bowl of cereal be a significant breakfast? I do work out 5 days a week. Here is my workout schedule. I got this from another thread here as well:

Monday
Flat-Bench Dumbbell Press 4 x 8-10
Dumbbell Press 4 x 8-10
Triceps Extension 3 x 8-10
Lat Pulldown 4 x 8-10
Barbell Curl 3 x 8-10
Wrist Curl 2 x 10-12
Squat 4 x 8-10
Lying Leg Curl 3 x 8-12
Standing Calf Raise 3 x 10-20
Reverse Crunch 3 x 15-20
30-45 min cardio

Wednesday
30 minutes cardio, moderate intensity
Something Abs

Friday
Incline Bench Press 4 x 8-10
Front Delt Raise 4 x 8-10
Seated French Press 3 x 8-10
Bent over Row 4 x 8-10
Incline Dumbbell Curl 3 x 8-10
Reverse Wrist Curl 2 x 10-12
Leg Extension 4 x 8-10
Stiff-Legged Deadlift 3 x 8-10
Seated Calf Raise 3 x 10-20
Crunch 3 x 15-20
30-45 min cardio

Saturday
30 minutes cardio, moderate intensity
Something Abs

Sunday
Decline Flye 4 x 8-10
Lateral Delt Raise 4 x 8-10
Lying French Press 3 x 8-10
Straight-Arm Pulldown 4 x 8-10
EZ-bar Preacher Curl 3 x 8-10
Reverse-Grip Arm Curl 2 x 10-12
Leg Press 4 x 8-10
Seated Leg Curl 3 x 8-12
Donkey Calf Raise 3 x 10-20
Hanging Knee Raise 3 x 10-20
30-45 minutes cardio

[Deebo69]

Any other suggestions??

[Deebo69]

Bueller??? Bueller???

[belairdfence99]

That looks pretty good, would do what the others suggested and up your calories a tad, don't drop below 1500-1700 range. You should be losing the weight

[kickchickbecca]

Originally Posted by belairdfence99

That looks pretty good, would do what the others suggested and up your calories a tad, don't drop below 1500-1700 range. You should be losing the weight

Please don't listen to this - 1700 calories for a man your size would be terrribble.
[Refer to my other post]

[Figuregurlally]

ok so the concensus is def to be eating more calories... what I meant by baby steps is that for most ppl, small changes will stick better and form habits and eventually you will get to your ultimate goal... but if you try to do too much too fast... it's extremely hard and easier to give up...
I def suggest whole foods over shakes... shakes never seem to keep me as satisfied anyway! Workout seems good... make sure you are pushing yourself and keep rest periods small... no chit chattin', etc.
Good luck and keep it comin'!