1900 Calorie Diet

[SharonNeedles]

I have been gone for awhile. After a back injury I gave up bodybuilding and lost a great deal of weight. Picked up mountain biking and lost alot off mass and muscle. Before the accident, I was juicing pretty hard but looked great. I was 256 with around 10% BF. Anyway, I am 200 lbs about 11% BF now, have been working out again and need to lean up. I have came up with a pretty basic diet and would like a few thoughts/suggestions. I dont really care if I gain or lose weight, just would like to get down around 7% BF. Take a look, your thoughts please

Time Food Description Carb Protein Fat Total Calories

545 2 scoop whey protein 6 48 2 240

715 8 egg whites ( 1 whole) 0 34 4 191
1/2 cup oatmeal 27 5 3 150

1030 2 scoop whey protein 6 48 2 240
I Tbsp peanut butter 4 4 8 95

1230 12oz tuna ( 2 cans) 0 55 5 300
1 cup green beans 8 2 0 40

1530 1 scoop protein C 16 28 1 165
w/1/2 cup skim milk
1 serving cashews ( 43 pieces) 8 5 14 170

1830 6 oz chicken breast 0 37 1.5 165
1 cup green beans 8 2 0 40

2130 1 scoop protein 3 24 1 120

TOTAL COUNT 86 292 41.5 1916
Daily Value 20.50% 69.60% 9.90%

 

[SharonNeedles]

Sorry about the layout. I have tried to edit it but it keeps coming out this way. Its Carbs, Protein. Fat and Total Calories
If you can read through all that

 

[SharonNeedles]

Time Food Description Carb Protein Fat Total Calories

545 2 scoop whey protein 6c 48p 2f 240tc

715 8 egg whites ( 1 whole) 0c 34p 4f 191tc
1/2 cup oatmeal 27c 5p 3f 150tc

1030 2 scoop whey protein 6c 48p 2f 240tc
I Tbsp peanut butter 4c 4p 8f 95tc

1230 12oz tuna ( 2 cans) 0c 55p 5f 300tc
1 cup green beans 8c 2p 0f 40tc

1530 1 scoop protein C 16c 28p 1f 165tc
w/1/2 cup skim milk
1 serving cashews ( 43 pc) 8c 5p 14f 170tc

1830 6 oz chicken breast 0c 37p 1.5f 165tc
1 cup green beans 8c 2p 0f 40tc

2130 1 scoop protein 3c 24p 1f 120tc

TOTAL COUNT 86c 292p 41.5 f 1916 tc
Daily Value 20.50% 69.60% 9.90%​

 

[OUfan]

It looks clean, any particular reason your carbs are so low? If it were me I would add some carbs to your 1230 meal. I would also replace your 1530 or 2130 protein shake with another source of fat. Also, maybe include more of a variety of green vegetables.

 

[SharonNeedles]

It looks clean, any particular reason your carbs are so low? If it were me I would add some carbs to your 1230 meal. I would also replace your 1530 or 2130 protein shake with another source of fat. Also, maybe include more of a variety of green vegetables.

I thought about adding a little more carbs, but then the calories would increase and I wanted to stay around 1900-2000. This would be an approx. 500-600 per day calorie reduction.

 

[Ingram]

Where does your workout fit into this plan? Between which meals?

-Ingram

 

[SharonNeedles]

Where does your workout fit into this plan? Between which meals?

-Ingram

I start at 6am

20 minutes of cardio

45 minutes of lifting.

I take the protein at 530-545am to prevent any muscle loss during this time of having no carbs to help cut up.

Then immediatley after my workout, I eat the second meal.


Here is what I looked like at 240 lbs. This was a couple of years ago.

 

[SharonNeedles]

Where does your workout fit into this plan? Between which meals?

-Ingram

Ingram, By the way, I checked out your pics. wow, very impressive. I would take advice from you anyday.

 

[Tatyana]

We are eating nearly the same amount of calories and I am 70 lbs less than you.

I am on a comp diet.

What had you choose 1900 kcals?

There is also a lot of whey protein as meals in that, and our bodies do not register liquid and solid calories in the same way..............

 

[Ingram]

Few suggestions...

- I do think your cals are a bit low, your marconutritent ratio is rather aggressive but not over the top.

- I'd like to see you have a quicker acting protein and a quicker acting carb postworkout. Whey and Dextrose or even a piece of fruit. Then follow it up with the longer acting carbs.

- Lastly, maybe hit the egg whites before bed. A longer acting protein will do you better while you sleep. Whey assimilates quickly while egg whites would release longer throughout the night.

I diet very much like you, extremely low carbs... Try throwing in a higher carb day once a week. Double your carbs and completely eliminate your fats for the day, your cals will end up staying around the same. This will fire up the metabolism.

If you want to turn it up a notch further, follow up that high carb day with a depletion. No carbs and double your fats; then resume your regular plan for the week.

-Ingram