First day on new diet- Big flop

[wannabeBB]

I usually just follow the body for life eating guidelines (although I'm not really doing that program). I decided to count calories and be a little stricter. I calculated how many calories I needed and it was around 2000. That really sounds like alot to me. I was doing fine until meal 4 which I had to MAKE myself eat. After that, I was pretty sick of eating and said screw it.
I dont know how I'm gonna get all these calories in. If I just make myself eat, then I feel sick.
Right now, I'm just trying to learn ratios and get into the habit of counting. I havent done any carb cycling yet.

I have only been working out and following this lifestyle for a month. Previously, I did the slimfast plan. I had a shake for breakfast, a shake for lunch, and a 6 inch subway sub for dinner.
Now, that I used to eat so little, it's near impossible to eat so much.
I am getting beginner gains and dont want to lose what muscle I have. My goal is to lose fat and gain muscle (not an unreasonable amount though- I understand the cutting/bulking).

But I feel like what I came up with may be too much for a cutting diet. Or is it okay? I would like some feedback.

Here goes-
1- 1/2 cup oatmeal (uncooked measure)
6 egg whites

2- sweet potato
6 oz tuna
3 boiled egg whites

3- 4 oz chicken
2/3 cup green beans
red potato

4- 4 oz chicken
1 cup brown rice
1/2 tbsp udo's oil

5- 3oz top round
1 cup brocolli
1 cup cottage cheese

6- double protein shake (post workout)

1991 calories
protein 53%
carbs 32%
fat 15%

Does this look good? Should I lower calories?
I'm 5'7 160 lbs. Bf - 22%

 

[wannabeBB]

No, no, no. I did get great advice on here. I never did BFL really. I only did the diet part of BFL because I didnt know what else to do until I got great advice on here. When I got advice on here is when I decided to change my diet- to this, the counting of calories and ratios (previously I didnt count anything).

I am trying to cut. I used a bunch of different formulas and calculators to come up with the amount of calories. They all said I should be getting 2000. I posted my diet to see if this is unreasonable to cut. This is the first time in my entire life I have ever counted cals. That's why I wanted feedback- to make sure I was doing it right.

 

[wannabeBB]

Are you saying I shouldnt be having rice in meal 4 or I should add rice to meal 5??
I have no idea what AMR is but I did the equation you gave me in an earlier thread. That's where I got the 2000.
So now I'm really confused.

 

[Daisy_Girl]

If you HAVE to eat rice, eat it earlier in the day - like meal 1, 2, *maybe* 3. It has a ton of carbs to be eating so late in the day. Carbs provide energy - so eat to fuel your activities. Early in the day you need more energy so eat most of your carbs then. As you wind your day down, you need to fuel your body with less carbs because you are doing less (coming home, sitting on the couch, going to bed). So protein should be the primary component of the meals later in the day.

Of course, when you workout can change the make up of carb intake. After a workout you need to consume a carb. This is when a Meal Replacement Shake comes in handy - whey protein readily absorbed, dextrose or maltodextrin to replenish your lost carbs.

2000 calories is what you need to MAINTAIN your body weight. From your previous posts, it appears you want to LOSE weight. Therefore, you need to eat less than your "maintenance point". You need to a few hundred calories UNDER your maintenance point. Create a deficit - that is the only way you'll lose body fat - burn more than you consume.

 

[Pink Space Biscuit]

She does workout at night though, I assume. She has her "post workout" shake two meals after the rice. I agree it sounds like she needs to rethink things, but I don't think a carb there will harm her.

 

[keiko]

Are you using a calorie counter (I use an on-line site: www.fitday.com) or are you just eyeballing your cal. counts? I just use 10-12 cals per pound to cut and 2000 might be too much for you to get down if you've just started working out and watching what you eat.

I'd add some leafy green veggies in there (with good oil in the dressing). And I agree on the previous idea of not eating the rice so late. There are a number of foods you can substitute so you don't get bored.

 

[nikkita]

wannabe, in my opinion there are some modifications that could be done to your diet... I know that at the beginning it sounds difficult and even your stomach feels that.
I see that your carb intake is mostly complex carbs, oatmeal, sweet potato, red potato... on the other hand just by looking at the diet I see that the carb portions are too big, maybe you can reduce some and in others switch the type of carbs, include more veggies.

 

[wannabeBB]

165 lbs * 12= 1980 so that way of calculating cals isnt much different.

I really appreciate all the help I've been getting. I will lower the cals. I do workout after meal 5. I workout with my husband and this is when he gets home. Also, the gym is less crowded at this time. Since I workout at this time, when should I cut the carbs? At meal 3?
now I realize why I was not losing fat at first. I wasnt eating that much but alot of carbs. Only because I thought I was supposed to (before I came here). I'm kinda of relieved to hear this, because I'm sick of all that plain brown rice and oatmeal.
I will try to add more veggies. It will be hard because I like alot of my meals on the go, in a cooler (especially on weekends).

I know this is probably asking alot, but what would a sample meal plan look like with the carbs cut out? I'm not asking about exact calorie count or anything, just what kind of foods would I replace the carbs with?

 

[wannabeBB]

Oh and yes, I'm tracking everything on fitday.com.

 

[nikkita]

Wannabe,

this is a sample diet... for a beginner that needs to first equilibrate foods and start adjusting the body to a high protein intake... it is not as high protein as for someone who has time in this sport, but gradually body adjusts and then shift to different one more stricter one.

1st
3 egg + 1 bnana + 1/2 red potato + milk (skim)
2nd
tuna + 2/3 cup green beans + 15 g protein shake
3rd
4oz meat + 2 boiled egg whites + veggies (brocoli)
4th
2 small size chicken (breasts, legs,..) + veggies
5th
4oz top round + veggies

plus: 20 g protein shake (post workout)

Be sure for whichever diet you decide to follow or modifications you make to yours to take at least 3 - 5 liters of water so that it helps your body digest what you'll be eating and don't harm your kidneys.