Hi I desperately need some advice and opinions on my diet

[dalec]

Please bear with me for a moment. I would like you to please help me giving some advice about my diet. I’m 24, 6’1” and about 220lbs. The main reason I’m doing this is to lose weight so I can be at about 200lbs or less. I have been reading and using some calorie calculators on the internet and according to those I should maintain my weight at about 2800 cal and to lose weight I would have to drop to 2248 cal since I workout 3 to 4 times a week.

Anyway, to lose weight I should only be getting in about 2200 cal a day and for extreme fat loss about 1760. I have also tried to determine how much carbs and protein I need a day. By taking 2000 cal a day, and if I do 25%Carbs, 50%Protein, 25%Fats, I would need about 125g, 250g, and 55g respectively.

I always eat rice but recently have reduced the amount I eat a day. I would like to eat between 70-90g of rice a day and I want to lose weight? Does that affect my goal of losing weight?

I guess my question is, do I need to really get the 2000 cal a day, and those exact percentages mentioned above every day? What happens if one day I only get 1700cal, 135gcarbs, 180gProtein, and 45g Fats (just an example)? Does that mean I screwed my diet?
Ok to make your lives easier let me show you what I ate today.

Breakfast (9:00AM)
1 Cup Parboiled Rice Egg 3oz Bottom round beef
170cal 80cal 157cal
37g carbs 1g 0g
4g Protein 7g 23g
0g Fat 5g 7g

Total: 407cal, 38gcarbs, 34g protein, 12g fats.

LUNCH (2:30PM)
½ Tomato 1.5 cup Parboiled rice 6oz Bottom round beef
3cal 260cal 314cal
0.7gcarbs 57g 0g
0.1g protein 6g 46g
0.05gfat 0g 14g

Total:577cal, 57.7gcarbs, 52.1g protein, 14.05g fat.

DINNER(9:00PM)
1Sausage 2cup lettuce 2/3 cup mozzarella cheese 3oz beef
110cal 12cal 160cal 157cal
2g carbs 2.2g 2g 0g
6g protein 0.8g 16g 23g
8g fats 0.2g 12g 7g

Total: 539cal, 27.2g carbs, 48.8g protein, 28.2g fats.
TOTAL: 1523cal, 122.9 g carbs, 134.9g protein, and 54.2g fats.


I will be eating more brown rice in the next days, but please let me know what you think of my diet. Will I still lose weight if I eat 90g of rice a day for a total of 120-125g of carbs a day? Thanks for your time.

 

[mib8585]

i can wait for you guys reply too,i have the same problem,loosing weight.

 

[Built]

Hey there

Listen, we've learned a bit since some of the earlier stickies were written. Percentage based diets kinda hit the mark. Have a look at the link in my sig on getting started, and use that to set up your diet. I think you'll find it's more manageable.

 

[ceazur]

From the looks of what you have written, statistically you SHOULD lose if you have correctly calculated your BMR and other calorie burning activities. Although not the tastiest food choices it looks decent. Although brown rice is good for you ,and has a low GI, I don't see the need in adding all those carbohydrates. I would add more white meat also on some days instead of piling up on beef. I mean what you have written is fine ,but there are BETTER options. Built is the guru so follow the link in her thread ,and you will learn a lot.

 

[Mark Sabino]

Very very good

 

[Kirk B]

lots of protein less carbs lots of cardio i read i you lift weights first then do your cardio you burn more just a little friendly advice

 

[dalec]

Thank you very much for all your opinions. I have been kinda busy to reply before but I am back.
Ok I have read a little bit more, and since I weight 220 lbs, my body fat is 28%. So following Built advice I read and did some calculations and I came up with the following. My lean body mass is 158 lb so I should get 1g protein per 1lb; I need at least 158g of protein.
Since my fat is about 62lbs, that's the minimun I should consume per day. Ok according to a website, I should lose fat by staying at 2248 calories a day. By following Built's advice I should eat about 200g protein, 100g fat if I want to drop carbs. Doing this I come up with at least 137g carbs.
So, in short, I should be doing this:
Carbs 137g
Protein 200g
Fat 100g
Total calories: 2248

Now here is the most important question for me: What happens,it is possible for me, if I do less than 2248 cal a day, let's say 1700? I am saying this because I have been counting the calories I eat and sometimes I don't get to the 2248 cal I need.

Another question related to that one is about carbs: what happens if I eat 150g carbs one day but do only 1500 cal in total that day? Will I still lose weight or not?

I'm saying all this because it happens to me sometimes. There are times I have eaten the carbs I needed a day but I haven't even gotten close to the 2000 cal. Thanks

@kirk B. I do lift weights, and you know what I used to do that. I would go to the gym lift weights for about 40 min and then do cardio but I find myself really tired that I only run for 15 to 20 min. Lately I have been doing the opposite, and I run for 25-30 min but when I go lift some weights I feel tired, especially when working out my biceps. So which one is the best? Thank you anyway for your advice.

 

[Built]

You don't calculate your fat intake by your fat mass.

Read it again, k?

Your lean mass is about 160 lbs so your starting guidelines are 160g protein and 80g fat. Your maintenance calories you'll have to discover by tracking - they're likely to be between 13 and 15 times your weight, so to cut, you drop your intake by ~20%.

 

[dalec]

Yeah I totally understand now thanks. So in short this is my understanding of all this:
Protein:
Minimum : 160g
Max: something over or around 200g (going by the example you gave in your signature)
Fat :
Minimum: 80g
Max: 100g (the same as the example given)

Now if I do 200g Protein + 100g Fats that totals 1700cal. For maintainance I need 2810cal, for fat loss I need to cut at 2248 cal. So calories from my carbs should be at around 548cal which translates into 137g of carbs, right?

I think I understand pretty much how many calories and grams of protein and carbs I need but please answer this: what happens if one day I excede my carbs, that is instead of eating 137g I eat 150g or so, but still my total calories are under 2000 calories? Will that affect my weight loss goal?

 

[Built]

Protein has no max; neither does fat actually.

The protein "minimum" is 160g; the fat "minimum" is 80g. These will account for (160 x 4) + (80 x 9) = 1360 calories.

If your calorie target is 2800, consider the remaining calories: 2800 - 1360 = 1440 calories.

You may now proceed to fill these 1440 calories from protein, carb, fat, or any combination of these. You may choose to get these 1440 calories entirely from fat, or even entirely from carbohydrate if you want. Just make sure you get in at least 25g of fibre from your food choices.

To lose, repeat this process but with a lower calorie-target. To gain, with a higher calorie-target.

 

[Kirk B]

idk

i do a lot of reading and it said to lift first then do cardio and you will burn more fat now i dont do any cardio at all however my girl does and she has lost more weight by lifting first thene cardio i told her to do this and she has had great results from this i dont know you have to try it for your self and its always good to switch your routine up every so often ya kno hey have you ever thought about doing some clen and t 3 these will burn more fat also thats just a suggestion hope all works out for you

 

[Arra]

i do a lot of reading and it said to lift first then do cardio and you will burn more fat now i dont do any cardio at all however my girl does and she has lost more weight by lifting first thene cardio i told her to do this and she has had great results from this i dont know you have to try it for your self and its always good to switch your routine up every so often ya kno hey have you ever thought about doing some clen and t 3 these will burn more fat also thats just a suggestion hope all works out for you

Holy lack-of-punctuation.

 

[Kirk B]

Holy lack-of-punctuation.

im not her to punctuate lol

 

[dalec]

Well thanks for the advice I will definitely consider it when going to the gym.