Reply With QuoteMake sure to add any source of lean protein to meal 1skip the bananasOriginally Posted by fireinthehole
Add a fruit: Apple, Berries, Strawberries, Peach, Grapefruit to meals 2 &4
Add some EFA (olive oil, Flax Oil, Fish Oil, Nuts to meal 3
Try to keep your last meal with protein & fats.. why would you have carbs in your last meal? you dont need to store the carbs energy when you sleep
Good Luck
and Im pretty sure you will get some more advices from the experts here
Calorie intake for diet & training regimen
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12-22-2004, 07:59 AM #1Registered User
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Calorie intake for diet & training regimen
Good morning ladies and gents,
I'm looking for some solid advice, and critique.
Here's the jest of what I'm looking of my body type and goals. I'm 6'2, 295 pounds. I have a body fat percentage of 29%. I'm looking to lose about ten pounds per month. My ideal weight is 235, and would like to drop to about 15% body fat. I'm a mesomorph, and gain strengh and size incredibly fast ( when hitting the weights hard), but also can put on weight incredibly fast. I'm thinking of doing a four day cardio & three day weight routine for they exercise portion. I have started a new job where time is limited, but I am taking back control of my time to ensure 90 minutes a day dedicated to my new regimen.
As for diet, I'm thinking of cutting my calories to about 1900 calories per day to ensure that I lose the weight. I'm thinking of doing a 60/15/15 split of proteins/carbs/fats. I'm thinking a typical day for eating will probably look like this:
meal one: oatmeal and banana
meal two: protein shake (myoplex)
meal three: tuna and broccli
meal four: protein shake (myoplex)
meal five: chicken sandwich with wheat bread and mustard.
For cardio, I was thinking of doing the HIIT program in the morning 3x per week (20 minute/ high intensity) and then doing a 40 minute bike on the weekends. For weights, I'm thinking of rotating: day one: legs, day two; back, bi's & shoulders, day three: chest, tri's. I'm also planning on doing abs on all cardio days.
Any and all advice is taken even those smart arse's out there! After I take all of your advice, I'll start a thread where I'll update weekly to listen to encouragement and harassment if if fall of the wagon for a day!
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12-22-2004, 08:36 AM #2INK NOT MINK ELITE MEMBER
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12-22-2004, 09:58 AM #3MP Minister of Pain! ELITE MEMBER
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Do the myoplex shakes have carbs in them already? If they have non add a small piece of fruit to them.
Add some protein to meal one and drop the banana.
Add some efa's to meal 3.
Switch meal 3 and meal 5 around.
As for training it looks decent. Just be sure to give hyourself enough rest as to keep from overtraining yourself to fast. If you haven't done anything in a while don't go jumping into everything at once. Start one week with the training then the next week add in 2 days of cardio. Little by little add items to make sure you can handle the workload and don't make yourself nuts; or you may end up dropping everything all together. Also try to give yourself one ENTIRE day to rest."Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
Today I do what others will not so that tomorrow I can do what others cannot!
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12-24-2004, 06:38 PM #4Member
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i concur with sara
well done lass
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12-27-2004, 08:19 PM #5Registered User
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Do my calories look accurate for what I'm looking to accomplish?
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12-27-2004, 10:25 PM #6MP Minister of Pain! ELITE MEMBER
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Whats your calorie intake? You just listed some foods you need to break all of that into the macro's for us to figure it out. Originally Posted by fireinthehole
"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
Today I do what others will not so that tomorrow I can do what others cannot!
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12-29-2004, 02:51 PM #7Registered User
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I'm sorry, I'm probably around the 3300 mark but I'm thinking of cutting down to about 1900-2100 in order to drop the weight to be healthy again. I have been good for about four days now..which is a step in the right direction. Today, this is exactly what I had:
meal one; bowl of kashi and skim milk
meal two: protein shake (myoplex)
meal three: salad from Taco Fresca
meal four: Cliff Bar protein builder (270 cals/ 7g fat/ 20g protein)
meal five: will have grilled chicken breast w/ some edemame
Total for today should be around the 2100 calorie mark
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12-30-2004, 12:27 AM #8MP Minister of Pain! ELITE MEMBER
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Thats a steep drop...over 1k calories over night? I'd say gradually drop the cals over time and try to preserve some LBM. Originally Posted by fireinthehole
"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
Today I do what others will not so that tomorrow I can do what others cannot!
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