Is my diet ok?

[Fit Freak]

Hey Guys

Ive decided to go on a calorie diet, for my goal weight which is 121 pounds. Right now I am at 135 pounds and Im hoping to shed this in 5 weeks....

Here goes - please let me know what you guys think

MEAL 1
- Myoplex Lite - 190cal - 25g P - 20g C - 1.5g Fat
- Coffee, Instant Regular with sugar & whitener - 1 cup - Cal 24.8 - Pro 0.4
carb 7.99 - Fat 2.68
- Skim Milk 1/4 of cup - Cal 21.38 - Pro 2.08 - Cal 1 - Fat 0.1
- Water 400ml 0 0 0 0

MEAL 2
X2 CLA
- Special K - 1.5 cups Cal 140 - Pro 8 - Carbs 30 - Fat 0
- Myoplex Carb Sense RTD 1svg Cal 90 - Pro 22 - Carb 0 - Fat 4.6
- Strawberries - 1/2 Cup Cal 22.5 - Pro 0.5 - Carb 5 - Fat 0.5
- 1 cup skim milk Cal 85.53 - Pro 8.35 - Carb - 11.8 - Fat 0.4
Aqelle Naartjie Flavoured water- 250ml Cal 108

MEAL 3
50g Tuna Cal 95 - Pro 12 - Carb 0 - Fat - 0.5
1/2 Cup Cucumber - Cal 7 - Pro 0 - Carb 2 - Fat 0
Cup Cherry Tomatoes - Cal 4.43 - Pro 1.27 - Carb 6.91 - Fat 0.4
Cup Lettuce - Cal 6.6 - Pro - 0.5 - Carb - 1.15 - Fat -0.1
1Tbs Olive Oil - 1tbs - Cal - 119, Pro -0, Carb - 0, Fat -14
25g Melba Toast (Weigh Less) - Cal 181, Pro - 2.9, Carb -19.9, Fat - 1

MEAL 5
100g Chicken breast - Cal 165, Pro - 31, Carb - 0, Fat - 3.5
1/2 Cup Cucumber - Cal 7 - Pro 0 - Carb 2 - Fat 0
Cup Lettuce - Cal 6.6 - Pro - 0.5 - Carb - 1.15 - Fat -0.1
Coke Light 1 fl oz - Cal - 0.3, Pro -0.3 , Carb 0.3, Fat 0

Totals
Calories - 1284 (Allowed 1333.79)
Protein - 114.18 (Allowed 133.4)
Carbs - 110.06 (Allowed 110.06)
Fat - 29.38 (Allowed 29.6)

Im also exercising daily

Day 1 - Biceps, Triceps, Calvees
20-30 min cardio stepping

Day 2 - Chest, Shoulders, Back, Abs
20-30 min cardio stepping

Day 3 - Legs
20-30 min cardio stepping

Day 4 - 60 min cardio

Day 5 - 60 min cardio


Looking 4wd to your replies

 

[The Shadow]

cals are too low - 1350 minimum

 

[Sassy69]

Where's Meal 4?

I'd also consider replacing the Special K in Meal 2 w/ oatmeal. Cleaner source of carbs. (Less processed.) And also put in some fats in the last meal to slow down digestion. Do you find yourself getting hungry over the course of the night? Also consider losing the milk -- its basically just a simple sugar source. It isn't a bad thing, but if you have a tight schedule you are looking to drop 15 lbs in, do you want to optimize your diet?

And yes, the cals are too low.

I'd also consider not doing cardio on leg day. Me personally, I'm too beat to do more leg work (cardio) after beating the crap out of my legs on weights.
Also for your short cardio sessions are you doing HIIT?

 

[Fit Freak]

OOPS meal 4 is a Myoplex Lite shake

 

[THEEGAME2544]

Ok, here's my 2 cc's.....

Cals are too low right now. As of right now you're starting at a 21% caloric deficit from about BMR. I don't recommend this to start. I don't see a problem ending around a 21% deficit, provided you haven't reached your target weight before hand, but going from 135 to 121 you don't need to start that low. Start off at a 10% caloric deficit, then after say a few weeks drop to 15% for a couple more weeks. If you haven't reached you're goal by that point, I would say then try going to a 20% deficit range. The trick is to be changing things up every few weeks so your body does not get use to the same deficit. But by starting off at the 20% deficit range, you risk not much room to go any lower due possibly going into starvation mode, which will completely hinder your progress. As far as your protein, carb, fat ratio goes, I personally would recommend increasing protein slightly, decreasing carbs, and increasing good fats. Your current ratio is 36% Protein, 34% Carbs, and 20% Fats. I think you'll see better and faster results on a 40% Protein, 25% Carbs, 35% Fat ratio to start. Also, I would decrease the cardio a bit. I think the 60 minute sessions may be too much. 20-30 min max is optimal on a well structured calorie restricted diet. Goodluck

 

[Fit Freak]

Hmm now im even more confused

Sassy - Yep, I do HIIT after weight training. Thanks for all the advice on replacing the special K with oat meal....

Ill try workout another diet and get the cals more specific and post it on here

Thanks

 

[Daisy_Girl]

HIIT directly after weight training? How do you find that working for you?

In my opinion, HIIT should be done on different days than lifting, or at least in different times of the day.

How do you find the energy to REALLY give your all in HIIT after an intense weight workout?

To give weights AND HIIT 110%, I just don't see how you can do it in back-to-back sessions.

 

[Fit Freak]

Hey Daisy

Well I try to go at it - Im really pushing myself coz I need to get back into shape. I must lose 11 pounds in 5 weeks. My main aim is to lose weight and at the moment I dont want to lose muslce, but i dont mind if i dont gain any either (just for now )

Its tough - sometimes I feel kinda worn out - but I am definately giving them both 100%. The aircons at the gym today were busted, so I could only manage 7 min on the stair master before I almost fell over.

My HIIT is not as intense as a normal HIIT session - Its pretty intense concidering I have just done weights, but its not as hectic

 

[Fit Freak]

Hows this

Ok, ive been playing around some more - please can you guys have a look at my diet now and let me know if its better please...

MEAL 1
- Myoplex Lite (Sachet) cal -190, Pro - 25, Carb - 20, Fat - 1.5
- Water 500ml

WORKOUT THREE HOURS LATER

MEAL 2 - 1 hour after workout
- X2 CLA (30min after workout)
- Cooked Oats (1 cup) cal - 145, Pro - 6, Carb - 25, Fat - 2.5
- Myoplex Carb Sense RTD (1svg) Cal - 90, Pro - 22, Carb - 0, Fat -4.6
- Strawberries (1/2 Cup) Cal - 22.5, Pro - 0.5, Carb - 5, Fat - 0.5
- Water 500ml

MEAL 3
- Tuna (50g) Cal - 95, Pro - 12, Carb -0, Fat - 0.5
- Cucumber (1/2 Cup) Cal - 7, Pro - 0, Carb - 2, Fat-0
- Cherry Tomatoes (cup) - Cal - 4.43, Pro - 1.27, Carb - 6.91, Fat - 0.4
- Baby Sweet Corn - Woolworths (25g) - Cal 15.45, Pro - 0.62, Carb - 0.65, fat - 0.1
- Lettuce (cup) Cal - 6.6, Pro - 0.5, Carb - 1.15, Fat - 0.1
- 1Tbs Olive Oil - Cal -119, Pro - 0, Carb - 0, Fat - 14
- Melba Toast (Weigh Less) (25g) Cal - 181, Pro - 2.9, Car - 19.9, Fat - 1
- Sugar Free Gum (2 pellates) Cal - 10, Pro - 0, Carb - 0.86, Fat - 0
- Kiwi Fruit (Med) - Cal - 46, Pro - 0.8, Carb - 11, fat - 0

MEAL 4
- Myoplex Lite (Sachet) cal -190, Pro - 25, Carb - 20, Fat - 1.5
- Water 250ml

MEAL 5
- Chicken breast (100g) Cal - 165, Pro - 31, Carb - 0, Fat - 3.5
- Cucumber (1/2 Cup) Cal - 7, Pro - 0, Carb - 2, Fat-0
- Lettuce (cup) Cal - 6.6, Pro - 0.5, Carb - 1.15, Fat - 0.1
- Unroasted, unsalted Almonds (5 almonds) Cal - 34.7, Pro - 1.275, Carb - 1.185, Fat - 3.4
- Coke Light (1 fl oz) Cal - 0.3, Pro - 0.3, Carb - 0.3, Fat - 0

DAILY AMOUNTS REACHED:
Cal -1335.58 (Allowed 1333.79)
Pro - 129.665 (Allowed 133.4)
Carb - 117.105 (Allowed 133.4)
Fat - 33.7 (Allowed 29.6)

My calories are correct now, but I have not reached the daily limits for protein and carbs - is this ok? Fat is a little over but not too bad.

Your further suggestions pls

 

[Fit Freak]

any better?