Pls critique my plan...

[a4kenny]

Hello

I've been very inactive for the past couple of years and have put on about 35 pounds ( all fat I'm sure ) in the past 6 years. Enough is enough.

I am currently 191 lbs. Started diet and training on Nov 1st weighing 195 lbs. I stand 5'9" and am male 36. I do not know my body fat %, I'm not HUGE, but I'm definitely not skinny..

Having done all of my research online, I've come up with an exercise and diet plan.

I estimate that my Total Daily Energy Expenditure is 2800 calories. I am aiming to consume 2200 calories per day to make a 4200 cal/week deficit. I have cleaned up my diet and eat ONLY lean proteins, complex carbs ( both starchy and fibrous ), some fruit, and good fats ( olive oil, all natural peanut butter,... ). My macronutrient ratios are 20% fat, 50% carbs and 30% protein ( getting at least 1gr of protein per lb. of weight per day ). I drink 1 gallon of water a day, as well as tea with lemon and Splenda and the occasional Diet Coke.

My exercise plan consists of daily cardio ( mostly elliptical as my knees don't like bikes or running ) for 30-40 mins. I shoot for 400 cals per cardio session. I also do strength training every 2nd day, doing upper and lower body workouts for approximately 40 mins. I would like to increase the weights I am lifting.

My goals are fat loss and muscle and strength increase.

My questions are...

1. Does my daily energy requirement calorie number make sense ?

2. Is 2200 calories a day a good number for my goals ?

3. Should I change my macronutrient ratios ?

4. Does anything not look right with this plan to you ?

Thanks in advance.

 

[chris69]

Hello

I've been very inactive for the past couple of years and have put on about 35 pounds ( all fat I'm sure ) in the past 6 years. Enough is enough.

I am currently 191 lbs. Started diet and training on Nov 1st weighing 195 lbs. I stand 5'9" and am male 36. I do not know my body fat %, I'm not HUGE, but I'm definitely not skinny..

Having done all of my research online, I've come up with an exercise and diet plan.

I estimate that my Total Daily Energy Expenditure is 2800 calories. I am aiming to consume 2200 calories per day to make a 4200 cal/week deficit. I have cleaned up my diet and eat ONLY lean proteins, complex carbs ( both starchy and fibrous ), some fruit, and good fats ( olive oil, all natural peanut butter,... ). My macronutrient ratios are 20% fat, 50% carbs and 30% protein ( getting at least 1gr of protein per lb. of weight per day ). I drink 1 gallon of water a day, as well as tea with lemon and Splenda and the occasional Diet Coke.

My exercise plan consists of daily cardio ( mostly elliptical as my knees don't like bikes or running ) for 30-40 mins. I shoot for 400 cals per cardio session. I also do strength training every 2nd day, doing upper and lower body workouts for approximately 40 mins. I would like to increase the weights I am lifting.

My goals are fat loss and muscle and strength increase.

My questions are...

1. Does my daily energy requirement calorie number make sense ?

2. Is 2200 calories a day a good number for my goals ?

3. Should I change my macronutrient ratios ?

4. Does anything not look right with this plan to you ?

Thanks in advance.

o-k, Good post as well- IMO your on the right track and looks like youve done your homework wich is awsome, most come on here and just ask crazy questions like " im a mess,what do i need to do"LOL. For my body, im short 5'6" i need to becarful of carbs, even the good ones i limit., but i need my protein and omega's high, im a ferm beleiver that omega fats burn fat !!!!!!!
I eat alot of chicken/salmon/steak/sweet potato/
brown rice/broccali/oatmeal/eggs/cottage cheese(FF) and i stay away from any and all sat/trans fats.... So another words i would slietly lower the carb and raise the protein..I would also make sure you carb tapper..this way you don't sleep so much on them....... As far as your training i might go 1 hr for lifting including warm up reps... and as your BF% goes down i would lighten up on the cardio. Once again we all find what works better for ourselves so experiment a while. I was amazed after 2wks of carb tappering and lowering my carb intake and how my body reacted bro !