diet help PLEASE!!!!

**the_leprechaun** · 01-14-2008, 03:14 PM

hi guys any help greatly appreciated
Age: 23
height: 5,11-6
weight: 203
bodyfat: around (but im only guessing) 25 - 30%

i followed this for the past week and seem to have lost about 1 pound or 2 maybe,

meals are as follows.

Meal 1: 8.00am

Calories Protein Carbs Fat
6 egg whites 99 21 0 2
1 whole egg 77 27 3 5
.35g of oats 128 4 23 2
1 banana 109 1 28 1

Total 413 53 54 10

Meal 2: 10.30 (i know this isnt a meal i will eventually get it into a balanced meal once i have everything up and running) maybe a shake here??? like my

1 apple 81 0 21 0
1 pear 98 1 25 1

Totals 179 1 46 1

Meal 3: 1.30

8 oz chicken breast 249 47 0 5
1 cup of lettuce 7 1 1 0
1 tomato 26 1 6 0
1 red pepper 32 1 8 0
2 slices of wholegrain 158 7 31 7
brown bread
2 spreads of butter 70 0 0 8

Totals 472 57 46 20

Meal 4 (pre-WO): 5.00

shake
2 scoops of protein 164 33 3 2
powder
.35g of oats 128 4 23 2

Totals 292 47 26 4

Meal 5: 8.00 (PWO)

8 oz chicken breast 249 47 0 5
125g white basmati 434 9 96 1
rice
Broccolli 17 2 3 0
carrotts 52 2 12 0
soy sauce 47 6 6 0

Totals 799 66 117

Overall Totals

Calories: 2155 ( i think this may be a bit low but if i stick in another shake it should bring me nearer 2500 cals
Protein : 224
Carbs : 289
Fats : 41

i also took 4 fish oil caps (dont know what the figures are for these!!)

i also drank around 5 litres of water.

Workout:

Warm up- Cow pimps warm up routine

Sets 12 10 8 6 (weight in Kg incl Olympic Bar)

Squats Bar 60 80 100
Bent over row Bar 30 40 50
DB Press 4 40 45 52.5
Military Press 4 20 30 40
Lat Raises 4 12 16 16

2 sets of 15 press ups
2 sets of 15 sit ups

5km cycle into work : 30 mins
5km cycle home from work 45 mins (uphill)

**the_leprechaun** · 01-16-2008, 02:31 AM

bump

**XFatMan** · 01-16-2008, 04:23 AM

At 25 - 30% body fat, you don't need to become complicated. Just watch your overall calorie intake. You're 203 lbs, and a good starting point for cutting is 13 calories per pound of bodyweight, which would give you 2639 calories. Do that for a week or so. If you're not losing weight, go down to 12 calories per pound of bodyweight. Just don't go below 10 calories per pound of bodyweight.
Read the stickies in the Diet and Nutrition forum. This one could be a good start: Guide to Cutting, Bulking & Maintenance
Also, use a complex calorie cycling method so your body can't adjust to a specific number of calories. You can find such a calculator here: Zig-Zag Calculator for Fat Loss and/or Muscle Gain

For your workout, I'd suggest you add Deadlifts. Otherwise, that's okay for the beginning. I assume you're working out 3 times a week ...

**the_leprechaun** · 01-21-2008, 05:05 PM

hey thanks for the reply, got my body fat checked and im around the 20% mark (i didnt really have a clue with my first estimation) ,so ive been following my diet of around 2200 cals for the past 3 weeks, 100% strict during the week and some give at the wknd, but still healthy foods just more carbs, i was noticing a steady weight loss of 1-1.5 pounds over the first 2 weeks but weighed myself this morning and im back to my original weight, however i can notice a major difference in my body shape, im definately gaining muscle and my clothes are looser, so i can only attribute this to fat loss (im thinking because im still a beginner with this diet) cse i know this wont last! so im going to start going for 2400/2500 cals on workout days and 2200 on off days, to keep my body guessing and see how it goes, my progress is slow but its definately progress and my lifts are actually increasing.

yeah im doing my workouts 3x per week and i rotate 2 days of deads with one day of squats and then vice verso the next week.

thanks for the input much appreciated

**the_leprechaun** · 01-21-2008, 05:06 PM

also i was wondering what a steady healthy decrease in body fat percentage would be?? 1% per month say??

**danzik17** · 01-21-2008, 05:13 PM

I think around 0.5% BF/week is acceptable, so around 2%/month.

Honestly, don't worry about weight, just focus on BF% and how you look in the mirror. Your weight can fluctuate by a huge amount depending on water retention alone, among other things.

**the_leprechaun** · 01-21-2008, 05:25 PM

2% sounds good to me, cheers for the advice, the scales always throws me off somewhat, but just going to focus on guagin myself with the mirror and clothes and hopefully get down nearer the 10% within the next year!

ive gotten into a really good routine and im enjoying it! so its all good at the moment!

when calculating how many cals i require ive been onky taking into account my lean mass, as fat dosent need to be fed as such, do u think this is the right thing to do, bearing in mind that i wont be going under 2200 cals

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