Weight Loss/Diet Critique

[jackler]

Im a 21 year old male, 224lbs, 6ft 1in, most of my weight concentrated in my abdomen area, the rest of my body, oddly enough, not really fatty and decently muscular. So it looks like I have a damn beer belly.

I've been dieting for a month and have already lost 5-10 lbs, which im sure most of which was water weight. I dropped my calorie intake between 500-1000 calories(I dont always have the opportunity to work out), and have a weekly cheat day.

Now at the moment, all I really want to do is drop 30-40lbs from 224. I know that increasing muscle mass will assist with fat burn in the long run, but Ive decided to hold off on weight training and focus primarily on cardio until ive reached my goal weight.

My maintenance cal. is 2600, so ive been eating between 1600-2100 calories, but to be honest, I havent really monitored the protein/carb/fat intake at all. Im busy what feels like every minute, so ive been eating simple meals. Theres no diet behind it really, just calorie reduction.

Breakfast: Eggs/toast/ham/potato blend 500-700 cal
Lunch: A can of chunky soup 200-300 cal
Snack: A cup of instant ramen 300 cal
Dessert/Snack#2: Yogurt 110 cal
Dinner: Pasta/rice/something with a cup of some type of meat(chicken, pork tenderloin, ham), a cup of vegetables, and a small fruit assortment for dinner. 400-700 cal

I know its not the best diet, but its usually something i can throw together decently fast. I have alot of it precooked so I can just heat it in the microwave. Still though, Id like anyone who could to criticize it, and give advice as to what I could do to better reach my goal. If the protein/fat/carb intake really matters, and the above diet doesnt look like a proper fit at all for my goals, id be happy to have it criticized.

My cardio usually just consists of thirty minutes daily on the eliptical. My jobs decently sedentary as well, mostly standing and walking, but not much else.

Thank you in advance for your help.

 

[Will Goes Boing]

You're not consuming enough protein and at your weight you're not eating enough. Consume at least 200g of protein, stay at 2100 calories everyday if your maintenance is really 2600, start lifting weights.

The only thing is.... I'm cutting at 2000-2100 calories and I weigh 70lbs less than you. I personally think your maintenance is probably a lot higher. You might want to get that rechecked too. And ditch the ramen, yogurt, and canned soup for something else.

 

[raze]

You're not consuming enough protein and at your weight you're not eating enough. Consume at least 200g of protein, stay at 2100 calories everyday if your maintenance is really 2600, start lifting weights.

The only thing is.... I'm cutting at 2000-2100 calories and I weigh 70lbs less than you. I personally think your maintenance is probably a lot higher. You might want to get that rechecked too. And ditch the ramen, yogurt, and canned soup for something else.

+1

Need to up your protein big time. Cardio am on an empty stomach is something else i would recommend.

 

[jackler]

Well, I obtained my maintainence/2lb per week loss info from Healthy Body Calculator® - Ask the Dietitian®

Seemed to be legit. Multiple calorie calc.'s Ive tried have put my maintenance between 2500-2700.

What would be a good replacement for those meals? Those were just easy, cheap and quick,(actually the yogurt was Activia because every time I diet I can't shit, rofl)but id be willing to replace those items. Any recommendations?

And more protein? Ive got protein shake mixes, so I can definately supplement, but should I be taking in more/less of fats/carbs, ect?

I want to accomplish my goal as quick and effectively as possible, but there's so much data, alot of it conflicting, its hard to paint a clear picture, so I figured I'd ask people who have had success.

 

[Will Goes Boing]

Refer to this thread: http://www.elitefitness.com/forum/d...ll-help-me-get-ripped-660177.html#post8928208

And FYI if you have fat to lose on your belly and love handles..... there is no such thing as "quick and effective" way to get rid of it. From what I read that is usually the last place for fat to go away because of lack of blood flow in that area. I'm already at a pretty low BF (12%) and I still have a bit of fat on my lower abs and sides..... I probably won't be able to get rid of all of that until I get down to single digit BF.

 

[jackler]

Alright, I've entirely revamped my Diet and Training. Especially the training.

My Gym Schedule:
Sun
Off
Mon
Cardio+Chest Triceps
Tues
Cardio+Abs
Weds
Cardio+Back Biceps Shoulder
Thurs
Cardio
Fri
Cardio+Core(LowerBack Obliques Abs Hips Glutes)
Sat
Cardio+Upper/Lower Legs

Cardio is 30 min daily except sunday, mostly Elliptical(Was told for fat loss, its one of the best machines)
I was thinking about HIIT but a regular at the gym said itd only help with endurance, not fat loss.
Also, all workouts are morning(empty stomach, protein/complex carb shake 30 min later), but if im in a rush that particular morning, Cardio AM, muscles PM.

Diet:
Breakfast: Eggs/Whole Wheat Bread/ham/potato blend 600 cal
Snack: ProteinShake+Complex Carb 200 Cal
Lunch: Pasta/rice Chicken & Vegetables(Usually Broccoli) 600 cal
Snack: ProteinShake+Complex Carb 200 Cal
Dinner: Some type of meat(chicken, pork tenderloin, ham), a cup of vegetables, and a small fruit assortment for dinner. 500 cal

I keep almost all carbs complex, to avoid insulin spikes. Ive seriously upped the protein, and Im watching the carb/fat ratio. So far I think
50P/25C/25F is a good ratio, basically 131g Carbs 262g Protein 58g Fats.

Critique please.

Thank you for all your advice!