PDA

View Full Version : My Diet [Advice]



zero9
12-13-2010, 12:54 AM
All critiques are welcome :)

Goal: Fat Loss
Height: 5'7
Weight: 209.4lbs
BMR: 2024

Diet:

Macronutrients Ratio:

Protein: 234g
Carbs: 125g
Fats: 31g
Total Kcal: 1445kcal

Meal 1 (07:00AM)
- Whey Protein (1 scoop)
- Oats (1 tbsp)
- Skimmed Milk (1.6oz)

Meal 2 (10:00AM)
- Chicken Breast ( 150g / 5.3 ounces)
- Broccoli ( 100g / 3.52 ounces)

Meal 3 (12:30PM)
- Salad (Lettuce, spinach and tomatoes. No dressing)
- Chicken Breast ( 150g / 5.3 ounces)
- Broccoli ( 100g / 3.52 ounces)

Meal 4 (15:00) - Pre Work Out
- Whey Protein (1 Scoop)
- Cottage Cheese (2 tbsp)
- 1 Slice of Wheat Bread

Meal 5 (17:00) - Post Work Out
- Whey Protein (1 Scoop)
- Maltodextrin (2 tbsp)

Meal 6 (18:00)
- Salad (Lettuce, spinach and tomatoes. No dressing)
- Chicken Breast ( 150g / 5.3 ounces)
- Broccoli ( 100g / 3.52 ounces)

Meal 7 (21:00)
- Whey Protein (1 Scoop)
- Cottage Cheese (2 tbsp)

WonderPug
12-13-2010, 12:59 AM
Your diet is catastrophically low in fat. You should be consuming at least 0.4 to 0.5 grams of fat per pound of bodyweight. You're consuming less than 0.15 grams per pound of bodyweight.

You're relying way too much on protein shakes. Eat whole foods. There's no justification for drinking four shakes per day and for most people, there isn't even justification for drinking one per day.

zero9
12-13-2010, 01:08 AM
Your diet is catastrophically low in fat. You should be consuming at least 0.4 to 0.5 grams of fat per pound of bodyweight. You're consuming less than 0.15 grams per pound of bodyweight.

You're relying way too much on protein shakes. Eat whole foods. There's no justification for drinking four shakes per day and for most people, there isn't even justification for drinking one per day.

Ok. I will fix it. Add some more fat sources in my diet.

I can't remove the shakes for 1 reason: I work all day and I don't have time to eat/cook solid meals all day long. So I thought that protein shakes can be pratical and useful.

BlackHeart.au
12-13-2010, 01:17 AM
Ok. I will fix it. Add some more fat sources in my diet.

I can't remove the shakes for 1 reason: I work all day and I don't have time to eat/cook solid meals all day long. So I thought that protein shakes can be pratical and useful.

Then make it work out. Excuses will only keep you fat.

That's the reason why you're overweight, is because you don't make time for heathy options.

Lowfat diets are fail you need at least 30% fats or else face the consequences after a few months. low testosteone, depression, sugar cravings ect. till the day you give in and blow up in weight 2 x heavier than before.

Add fat.


goodluck.

lerider
12-13-2010, 01:21 AM
You don't need that much protein, and fat is too low.

I would suggest cutting the protein almost in half (120-130g should be enough for you at this point), and add the same amount of calories in fat.

iversonmourning
12-13-2010, 01:28 AM
Personally I think fats, carbs, and overall calories are too low. You are 210 lbs, 1400 or so cals is too drastic a drop. Even if you were sedentary and didn't move all day your maintenace would still be around 1800. I assume you are not in a coma. You should add prob at least 40 more fat, more like 50, increase carbs by 75, and drop your protein.

AlwaysTryin
12-13-2010, 02:30 AM
You don't need that much protein, and fat is too low.

I would suggest cutting the protein almost in half (120-130g should be enough for you at this point), and add the same amount of calories in fat.

120g of protein?

Alwaysdeadlift
12-13-2010, 02:45 AM
I can't remove the shakes for 1 reason: I work all day and I don't have time to eat/cook solid meals all day long.

There is no reason to have to eat small cooked meals all day long. For example, why does meal 2 exist? Can't you just incorporate it into meal 3?

IanStevson
12-13-2010, 02:59 AM
All critiques are welcome :)

Goal: Fat Loss
Height: 5'7
Weight: 209.4lbs
BMR: 2024

Diet:

Macronutrients Ratio:

Protein: 234g
Carbs: 125g
Fats: 31g
Total Kcal: 1445kcal

Meal 1 (07:00AM)
- Whey Protein (1 scoop)
- Oats (1 tbsp)
- Skimmed Milk (1.6oz)

Meal 2 (10:00AM)
- Chicken Breast ( 150g / 5.3 ounces)
- Broccoli ( 100g / 3.52 ounces)

Meal 3 (12:30PM)
- Salad (Lettuce, spinach and tomatoes. No dressing)
- Chicken Breast ( 150g / 5.3 ounces)
- Broccoli ( 100g / 3.52 ounces)

Meal 4 (15:00) - Pre Work Out
- Whey Protein (1 Scoop)
- Cottage Cheese (2 tbsp)
- 1 Slice of Wheat Bread

Meal 5 (17:00) - Post Work Out
- Whey Protein (1 Scoop)
- Maltodextrin (2 tbsp)

Meal 6 (18:00)
- Salad (Lettuce, spinach and tomatoes. No dressing)
- Chicken Breast ( 150g / 5.3 ounces)
- Broccoli ( 100g / 3.52 ounces)

Meal 7 (21:00)
- Whey Protein (1 Scoop)
- Cottage Cheese (2 tbsp)


Where's the best food ever?! PEANUT BUTTER !! add some PB in there it's like a cheat meal for me every time. It will do your macro's good aswell ( healthy fats ) make sure u choose a natural PB tho..

WonderPug
12-13-2010, 03:50 AM
Where's the best food ever?! PEANUT BUTTER

Anaphylaxis. It's to be avoided. Really.

Thus, it's not the best food ever for about 0.5% of the population.

IanStevson
12-13-2010, 04:24 AM
Anaphylaxis. It's to be avoided. Really.

Thus, it's not the best food ever for about 0.5% of the population.

Well lets say the OP is not among those 0.5% population, and does not have Anaphylaxis.

WonderPug
12-13-2010, 04:30 AM
Well lets say the OP is not among those 0.5% population, and does not have Anaphylaxis.

No. No. No. Ian, you didn't understand.

But your misunderstanding is really funny.

franko man
12-13-2010, 06:34 AM
if your BMR is 2024.. your energy expenditure will be that number x 1.2 - 1.4 depending on your activity level
so if you were gonna do 500 caloric deficit you're underestimaing your needs!
also put some fats in there in place of protein brah
for example, in your last meal have peanut butter with CC, no whey there

good luck