Critique my diet

[evander1972]

Right cheers Pintoca, I dont mind Salmon in the morning at all. Better than the oats anyway. Im off to the gym now actually, I normally go at this time of day. Ill reorganise everything when I come back. Thanks again.

 

[evander1972]

Ok heres my latest creation. I think its on the money now. Ive broken it into Protein, Carbs, Fats and Cals. Im going to do this for the next 3 weeks, I know this is a hard question to answer but roughly how much fat can I expect to loose?

Meal 1 0900
oats 4 23 3 137
Salmon 36 / 10 234
Falx oil

Meal 2 1200
Chicken 48 / 7 222
Brown Rice 4 28 1 136
Veg
Peanut butter 5 2 10 119

Meal 3 1500
Protein drink 35 52 5 392
Cottage cheese 13 4 2 84

Meal 4 1800
Chicken 48 / 7 222
Brown rice 4 28 1 136
Veg
Oats 6 33 5 196
Flax oil

Meal 5 2100
Salmon 36 / 10 234
Cottage cheese 13 4 2 84

Protein 251g
Carbs 172g
Fat 61.5g

Total cals 2196

 

[pintoca]

Man that is a hard one... it depends on a gazillion things:

1. How much BF% you have just now
2. How loong have you had it (is it the years old stubborn one???)
3. How much cardio you do, on what intensity, for how long, how often?
4. Genetics (simply put).

I wouldn't venture into giving you an estimate, because I will most likely be off than on the money...

My results are:

6 feet
215 pounds

cardio 6 times per week: 45 min @ 75 ~ 80% MHR
training 45 ~ 60 min, 4 times per week.

I calculated I have a weekly deficit of 9600 cals (between my diet and the expenditure from training and cardio).

With that many calories in negative, I should be loosing 1.25 kilos pure fat per week (about 2.something pounds), but I am not...I constantly loose about 900 grams fat per week; and I have to be happy with it, since I cannot cut calories any more and I cannot increase either intensity (well, maybe yes) or lenght of the cardio. Besides, last thing I want is my body adapting to the cardio and learning how to do it cheaper...

You will have to track your progress and then approximate. This is what I have been doing...now I can see the trend over 17 weeks.

Cheers

 

[evander1972]

Ill just have to see how I get on then, It was a bit of a vague question I know. Thanks again for all your help and Ill post my results in 3 weeks.

 

[pintoca]

Looking forward to it

 

[StRoNg_WoN]

Wow... lotsa good advice in here... I'm 28 now, and it isn't as easy as adding cario 3 x 20min a week anymore... :S

Karma all around!

 

[landser]

The only advice I would give is to not count the protein from incomplete, ie; plant sources.

Count only complete proteins ie; animal sources. Also, I generally think your protein is too low to maintain muscle mass on this very low cal diet.

 

[StRoNg_WoN]

"incomplete, ie; plant sources. "

That's a good point actually... I was going to mention that myself... veggie fuel though, mixed with wheys supposedly works quite well....

 

[evander1972]

I havnt included anything from the veg. So far things seem to be going well. Ive lost no strength and I know Im loosing fat. What would you suggest I should be taking in protein wise Landser. Cheers

 

[pintoca]

I havnt included anything from the veg. So far things seem to be going well. Ive lost no strength and I know Im loosing fat. What would you suggest I should be taking in protein wise Landser. Cheers

you cannot go wrong with animal sources: Chicken breast, turkey, tuna, salmon, white fish... etc. Anything with blood in it is good...