Diet Changes

[Lincoln59]

Hello, this is my first post but I have been reading other’s posts on this site for about two months or so. Currently I am 20, 5’11 and I weigh 221. My body fat is around 15%. My goal is to maintain around this weight but try to lose body fat and gain some muscle. I was wondering if someone could give me some ideas on how to improve my diet. Currently I am eating six meals a day and it looks like this. I pretty much eat just about the same thing every meal, 1 cup of oats, carrots or broccoli. For protein pre and post workout I have a shake and the other meals I have chicken. I always make sure I have at least 40 grams at every meal. I also have 5 grams of creatine pre and post workout with some grape juice. The reason I eat just about the same thing every meal is I kind of got into a routine and this food is all cheap and I am on a very tight budget. To try to lose some body fat I was thinking of substituting all natural peanut butter for the oats on all meals except for the pre and post workout and adding some cardio after I workout. I don’t know if it is possible but I would like to drop about 3 or 4% body fat in the next five months and stay at the same weight. Thanks for your time and sorry if this post is a little long and confusing.

 

[SgtSlaughter]

put everything you eat into here: www.fitday.com

 

[SgtSlaughter]

then plug data into here: http://michaelandkendra.com/BMRCALC/bmrcalc.htm

 

[Lincoln59]

then plug data into here: http://michaelandkendra.com/BMRCALC/bmrcalc.htm

I can't plug it into the BMR calculator becuase I dont have the necessary program. The numbers that I got from the first link are:

Calories Eaten Today
grams cals %total
Total: 3274
Fat: 52 465 15%
Sat: 11 101 3%
Poly: 16 145 5%
Mono: 16 147 5%
Carbs: 449 1515 50%
Fiber: 70 0 0%
Protein: 258 1032 34%
Alcohol: 0 0 0%

I didnt add in the whey that i take in so that would be and extra 400 cals and 80 grams of protien

 

[poysyn]

I can't plug it into the BMR calculator becuase I dont have the necessary program. The numbers that I got from the first link are:

Calories Eaten Today
grams cals %total
Total: 3274
Fat: 52 465 15%
Sat: 11 101 3%
Poly: 16 145 5%
Mono: 16 147 5%
Carbs: 449 1515 50%
Fiber: 70 0 0%
Protein: 258 1032 34%
Alcohol: 0 0 0%

I didnt add in the whey that i take in so that would be and extra 400 cals and 80 grams of protien

Definitely not going to lose bodyfat on a diet like that. If it is clean, you will probably add a good portion of lean mass, but also add some fat with it. If you want to lose bodyfat at a slower rate (to help muscle preservation) I would recommend droppin slowly down until you notice changes.

I would say 2600-2900 cals may be in your range, but it may be even higher..or lower.. depending on your body.

good luck

 

[Lincoln59]

Ok, thanks. That is how I have been eating for a while and I have had some good gains in the last six months. I think I am gona cut some of my carbs and slowly cut my calories.

 

[dougmug]

Skip the oats the last two meals!
D