Critique my diet please!!

[skinnyme]

Hi,
I've been reading these forums for a while now, and I was wondering if anyone could help me critique my diet?
I weigh about 148 right now, at 5'7", and my bodyfat has been tested at 22%. I want to cut about 15 lbs of fat, preferably by May 2005.

My (proposed) typical daily diet is:

Morning (6/7 days of the week): 20 HIIT or 40 mins weights on empty stomach

Breakfast: 3/4 cup oatmeal, 1 scoop whey PP, 1 Omega-3 egg, 1/2 cup nonfat yogurt (sweetener) = ~450 calories

Snack: whole wheat wrap, chicken breast, lowfat cheese, lettuce/tomato = ~200 calories

Lunch: whole wheat light bun, turkey burger, lowfat cheese, lettuce/tomato, veggies = ~400 calories

Snack: 1 container nonfat yogurt, 1/2 cup cottage cheese, 1 tbsp almonds = ~200 calories

Dinner: Chicken breast, veggies = ~300-400 calories

Total: 1600-1700 calories

*I also work 17 hrs/wk at a job where I'm running around all the time.

Supplements: green tea extract, SAN Tight!/Thermorexin (2 wks each), Gugglobolic Extreme

Do you think this is a good diet? And will I be able to make my goal?

Thanks so much.

 

[Daisy_Girl]

The first two things that jumped out at me .....

1) What are your meal times?


2) Don't do weights on an empty stomach. Do cardio empty stomach, not weights.

 

[skinnyme]

Thanks for responding so quickly. =)

I eat at approximately
9:15, 11:45, 2:15, 4:30, and 6:00/7:00.

I read Body-For-Life, and that's why I posted that I do weights on an empty stomach. Is there a reason why I shouldn't? Thanks.

 

[skinnyme]

bump bump!
should i be doing weight training later on during the day? and should I decrease my cals?

 

[jenscats5]

Typical calorie ratio for weight loss is the range calculation of:

Your current bodyweight x 10 - 12...

So, if you weigh 120, take 120 x 10 & also 120 x 12 & use those 2 amounts as your range of calorie intake per day...

 

[Daisy_Girl]

Thanks for responding so quickly. =)

I eat at approximately
9:15, 11:45, 2:15, 4:30, and 6:00/7:00.

I read Body-For-Life, and that's why I posted that I do weights on an empty stomach. Is there a reason why I shouldn't? Thanks.

Again, two things .....

1) You are STARVING your body from 6-7pm until 9:15am. This is around 14 hours where your body has nothing in it's system. We all know our bodies are very busy at night - rebuilding, repairing - and to do that, they need energy. If you don't give it energy in the form for food, it will TAKE the energy from the most available source - your muscles. Your muscles are what drives your metabolism. If muscle is broken down, catabolism, then you have less muscle mass. The result is a lower metabolism and a squishier body. Not a good thing.

You need to have a meal aroung 9-10pm - right before bed. This meal should be protein and fat ONLY. Something like lean meat and almonds or Flax Oil.

2) I guess when you do weights depends on your goals and how you lift. I should have clarified that by asking more questions. If you lift very aerobically - very little rest periods, more reps, heart rate goes up and STAYS up (not the normal up during a set, then back down during rest), a traditional "circuit" station training - then lifting on a empty stomach isn't necessarily a BAD thing - because your workout is more like cardio than hard core lifting. But this also won't build a lot of muscle (which will raise your metabolism.

If you are lifting heavy and hard, you should ahve fuel in your body. This can be in the form of a simple protein shake.

Building muscle is what will make your BF go down, metabiolism stay revved, and keep your body tight and hard. You need to lift HEAVY - with low reps.

 

[PaganPunkstress]

Typical calorie ratio for weight loss is the range calculation of:

Your current bodyweight x 10 - 12...

So, if you weigh 120, take 120 x 10 & also 120 x 12 & use those 2 amounts as your range of calorie intake per day...

cool, thanks