I purchased my gym membership this weekend and I'm going to start working towards my goal tomorrow. I just wanted to outline my goals here and what I've got in mind in hopes of getting some feedback/suggestions/corrections from those here.
Age: 31
Height: 5'9"
Weight: 220 lbs
The goal: to lose 40 lbs (or to get down to ~10-12% BF)
Fitness: 30 mins cardio at least 3x/week (and build up more time from there). I am going try and get half-hour walks in on some of the days where I don't go to the gym. Should I be mixing lifting in here, too? How much? My workouts will be in the evenings around 7pm during the week and probably 9-10am on weekends.
Diet: Using the Katch-McArdle Formula, I've calculated my BMR at 1694. Multiplying that by 1.55 (for moderate exercise 3-5 days/week) I get a TDEE of 2232. Taking 20% off of that leaves me with daily calorie requirements of ~1786.
Since I'm starting tomorrow, I've planned out tomorrow's meals and I've come up with:
Breakfast:
2000 mg cod liver oil
1 small orange
150g Naturegg Omega 3
2 slices Kraft Fat-Free Singles
Total: 258 cal, 25.9g protein, 15.3g carb, 9.6g fat
Morning Snack:
1 medium apple
1 cup (100 g) Omega 3 Yogurt w/fruit
1/2 tbsp ground flax seed
Total: 202 cal, 4.9g protein, 37.6g carb, 4.2g fat
Lunch:
2000 mg cod liver oil
1 small orange
1 whole wheat tortilla
200 g chicken breast strips
1 tbsp tzatziki
2 romaine hearts leaves
Total: 545 cal, 55.7g protein, 48.3g carb, 14.0g fat
Afternoon snack:
1 med apple
1 cup (100 g) Omega 3 Yogurt w/fruit
1/2 tbsp ground flax seed
Total: 202 cal, 4.9g protein, 37.6g carb, 4.2g fat
Dinner:
2000 mg cod liver oil
2 pollock fillets
1/2 cup chocolate frozen yogurt
Total: 308 cal, 36.0g protein, 18.0g carb, 10.0g fat
Evening snack:
1 can Albacore tuna
250 g Activa yogurt
1 tbsp ground flax seed
Total: 360 cal, 27.5g protein, 40.0g carb, 11.8g fat
Total: 1874 cal, 154.9g protein (33%), 196.7g carb (42%), 53.9g fat (25%)
How does that look? I'm going to be eating as much fish as possible. I'll also probably be eating a fair amount of yogurt. Is that okay? Right now, I'm a pretty picky eater that has a lot of work to do to get eating better foods. So this is going to be a work in progress. Currently I get most of my veges in the form of Subway Club's and soups. But I'm working on it. Me eating the lettuce in my lunch is a big step in itself hehe... there'll be more.
I hope this is, at least, on the right track.
Lastly, thanks to everyone. I've gotten so much information from here. Tonnes of great information and some inspirational people. Kudos to all.
Age: 31
Height: 5'9"
Weight: 220 lbs
The goal: to lose 40 lbs (or to get down to ~10-12% BF)
Fitness: 30 mins cardio at least 3x/week (and build up more time from there). I am going try and get half-hour walks in on some of the days where I don't go to the gym. Should I be mixing lifting in here, too? How much? My workouts will be in the evenings around 7pm during the week and probably 9-10am on weekends.
Diet: Using the Katch-McArdle Formula, I've calculated my BMR at 1694. Multiplying that by 1.55 (for moderate exercise 3-5 days/week) I get a TDEE of 2232. Taking 20% off of that leaves me with daily calorie requirements of ~1786.
Since I'm starting tomorrow, I've planned out tomorrow's meals and I've come up with:
Breakfast:
2000 mg cod liver oil
1 small orange
150g Naturegg Omega 3
2 slices Kraft Fat-Free Singles
Total: 258 cal, 25.9g protein, 15.3g carb, 9.6g fat
Morning Snack:
1 medium apple
1 cup (100 g) Omega 3 Yogurt w/fruit
1/2 tbsp ground flax seed
Total: 202 cal, 4.9g protein, 37.6g carb, 4.2g fat
Lunch:
2000 mg cod liver oil
1 small orange
1 whole wheat tortilla
200 g chicken breast strips
1 tbsp tzatziki
2 romaine hearts leaves
Total: 545 cal, 55.7g protein, 48.3g carb, 14.0g fat
Afternoon snack:
1 med apple
1 cup (100 g) Omega 3 Yogurt w/fruit
1/2 tbsp ground flax seed
Total: 202 cal, 4.9g protein, 37.6g carb, 4.2g fat
Dinner:
2000 mg cod liver oil
2 pollock fillets
1/2 cup chocolate frozen yogurt
Total: 308 cal, 36.0g protein, 18.0g carb, 10.0g fat
Evening snack:
1 can Albacore tuna
250 g Activa yogurt
1 tbsp ground flax seed
Total: 360 cal, 27.5g protein, 40.0g carb, 11.8g fat
Total: 1874 cal, 154.9g protein (33%), 196.7g carb (42%), 53.9g fat (25%)
How does that look? I'm going to be eating as much fish as possible. I'll also probably be eating a fair amount of yogurt. Is that okay? Right now, I'm a pretty picky eater that has a lot of work to do to get eating better foods. So this is going to be a work in progress. Currently I get most of my veges in the form of Subway Club's and soups. But I'm working on it. Me eating the lettuce in my lunch is a big step in itself hehe... there'll be more.
I hope this is, at least, on the right track.
Lastly, thanks to everyone. I've gotten so much information from here. Tonnes of great information and some inspirational people. Kudos to all.
