My diet and tranning

[AKILLY]

First of all I would like to say this forum is the BEST!

Ok this is my diet, it's hard getting on a diet because am picky about the foods. This has worked for me very well. But am looking to improve my diet and training, so please any input would be wonderful.

1. meal Morning 7:30 am
Oats cereal and fruit (appel,orang or banana) & multivitamins

2nd meal 10:30 am
Quaker instant oatmeal and fruit (appel,orang or banana)

3rd meal Lunch. 12:30
either 4 0z. chicken or fish with large bowl of salad

gym time

4th meal 4:00 pm
protein shake, 1 Nature Valley Oats 'n honey

5th meal dinner 6:30pm
either 4 0z chicken or fish with small bowl of salad and Veggies.

8:30 pm Protein shake before bed.

My training varies, I usually do 30 mins. lifting and 20-30 cardio Monday, Tues, Thurs and Friday.

My lifting consist of 3 sets only
Monday would consist of
Upper Body:
??? Incline Bench Press - 3 Sets x 10-12 Reps
??? Wide Grip Pull-Ups - 3 Sets x 10-12 Reps
??? Dumbbell Flyes - 3 Sets x 10-12 Reps

And then 20-30 of Elliptical or Treadmill



My lifting consist of 3-4 sets only
Tues would consist of
Lower Body:
??? Full Squats - 3 Sets x 10-12 Reps
??? Snatch Grip Deadlifts - 3 Sets x 10-12 Reps
??? Abs Superset: Weighted Decline Crunches + Weighted Leg Raises - 3 Sets x 10-12 Reps

And then 20-30 of Elliptical or Treadmill

My lifting consist of 3-4 sets only
thrus would consist of
Upper Body
??? Bench Press - 3 Sets x 10-12 Reps
??? Dumbbell Military Press - 3 Sets x 10-12 Reps
??? Superset: Incline Dumbbell Flyes + Hammer Curls - 3 Sets x 10-12 Reps

And then 20-30 of Elliptical or Treadmill


My lifting consist of 3-4 sets only
Friday would consist of
Lower Body:
??? Deadlifts - 3 Sets x 10-12 Reps
??? Barbell Shrugs - 3 Sets x 10-12 Reps
??? Abs Superset: Weighted Crunches + Weighted Leg Raises - 3 Sets x 10-12 Reps

And then 20-30 of Elliptical or Treadmill

 

[ShapeUP]

If you could break down the cals and Macro's better it would be easier and more people would want to help you.

One thing I noticed is that you aren't eating much protein in your first two meals other than the natural protein in oats. Add something there..egg whites ground turkey..ect.

Other than that you really should post stats. Macro (protein, fat, and carb) breakdown or at least calorie and details about the shakes your eating( how much protein in them)

 

[AKILLY]

Ok this is my diet, it's hard getting on a diet because am picky about the foods. This has worked for me very well. But am looking to improve my diet and training, so please any input would be wonderful. I am 27 yrs old, 5'7" and 160.

1. meal Morning 7:30 am
Oats cereal and fruit (appel,orang or banana) & multivitamins 218 Cal. , fat - 0, Carbs-50, Protein 4. (ya I need more protein here)

2nd meal 10:30 am
Quaker instant oatmeal and fruit (appel,orang or banana) Cals-320, Fat-4g, Protein-8
(ya I need more protein here)

3rd meal Lunch. 12:30
either 4 0z. chicken or fish with large bowl of salad
chicken brest Cals-297, Fat-10g, Protein-40g
fish Cals-310, Fat-10g, Protein-53g
gym time

4th meal 4:00 pm
protein shake, 1 Nature Valley Oats 'n honey
Cals-284, Fat-6, Protien-29g

5th meal dinner 6:30pm
either 4 0z chicken or fish with small bowl of salad and Veggies.
chicken brest Cals-297, Fat-10g, Protein-40g
fish Cals-310, Fat-10g, Protein-53g

8:30 pm Protein shake before bed.
Cals-104, Fat-0, Protien-25g

1546 Toal Cals (This would be a very strict day and may very depend on what I eat, some days I go to 2000 Cals.)
Fat - 30g (need improvement)
Protien - 168g

My training varies, I usually do 30 mins. lifting and 20-30 cardio Monday, Tues, Thurs and Friday.

My lifting consist of 3 sets only
Monday would consist of
Upper Body:
??? Incline Bench Press - 3 Sets x 10-12 Reps
??? Wide Grip Pull-Ups - 3 Sets x 10-12 Reps
??? Dumbbell Flyes - 3 Sets x 10-12 Reps

And then 20-30 of Elliptical or Treadmill



My lifting consist of 3-4 sets only
Tues would consist of
Lower Body:
??? Full Squats - 3 Sets x 10-12 Reps
??? Snatch Grip Deadlifts - 3 Sets x 10-12 Reps
??? Abs Superset: Weighted Decline Crunches + Weighted Leg Raises - 3 Sets x 10-12 Reps

And then 20-30 of Elliptical or Treadmill

My lifting consist of 3-4 sets only
thrus would consist of
Upper Body
??? Bench Press - 3 Sets x 10-12 Reps
??? Dumbbell Military Press - 3 Sets x 10-12 Reps
??? Superset: Incline Dumbbell Flyes + Hammer Curls - 3 Sets x 10-12 Reps

And then 20-30 of Elliptical or Treadmill


My lifting consist of 3-4 sets only
Friday would consist of
Lower Body:
??? Deadlifts - 3 Sets x 10-12 Reps
??? Barbell Shrugs - 3 Sets x 10-12 Reps
??? Abs Superset: Weighted Crunches + Weighted Leg Raises - 3 Sets x 10-12 Reps

And then 20-30 of Elliptical or Treadmill

 

[ShapeUP]

looks pretty good just add the protein to the first couple meals.

as long as you are staggering those cals and eating 2000 at least every 3-4 days (hopefully on workout days).

I think it's ok though.

 

[AKILLY]

I think my problem am havin is finding good foods to make up the 200 cals. I've been looking online for some ideas and I have found a few. What is your diet like?

 

[ABCs]

A good way to add fats and calories is either natural peanut butter or add a spoon full of extra virgin olive oil to your salad. That should bump your macros up nicely.

 

[ShapeUP]

Toast + Tbsp Almond Butter + Tbsp Honey = 300 Cals, Add it to any set meal and it's a perfect healthy dessert.

 

[CED_2583]

Toast + Tbsp Almond Butter + Tbsp Honey = 300 Cals, Add it to any set meal and it's a perfect healthy dessert.

Mmm...sweet *drools on self*

I've never tried almond butter / spread before.

I consider it a luxury when I have Dijon mustard

 

[AKILLY]

Thanks ShapeUP for the great tips! What would be a good choice to add more protein to my diet besides egg whites?

 

[katt]

What about turkey or lean beef?

 

[AKILLY]

That would be hard in the morning. How would you prepare turkey?

 

[katt]

I just bake a whole one in the oven.. you know, like Thanksgiving.. then I bag it all up and put it in the freezer (what I'm not going to use for the upcoming week)

You can also just buy the turkey breasts (more expensive) or the all natural turkey breast at the deli of stores, but it's expensive (I think) as well..

That's why I cook the whole bird..

 

[AKILLY]

And it's good for the whole week? Do you eat this in the morning? and what else do you eat in the morning?

 

[katt]

Not the whole turkey - I separate out the portions I need for the week in seal -a-meal bags.. and yes, it's good for the whole week.

As far as breakfast - I only eat egg whites & oats... sometimes I change it up with a bagel or a protein shake w/oats, but I'm pretty much consistant with that.

My husband will put steak into his egg whites though, or heat it up on the side.

 

[AKILLY]

Thanks Katt, Am using FitDay to track my Macro's and so far am staying steady at cal-1987, Fat-49, Carbs-207 and Protien-188. An I hit the Gym Monday-Friday with the above work out, so am thinking I burn at least 400 cals a day at the gym. So my question is should I be taking in more fats's or Carbs?

 

[katt]

I don't know for sure - I struggle with the whole ratio thing every day. If I'm doing the calcs right your at 39/41/22 for percentages... give or take

Did you say your were cutting or bulking? For me, I try to keep my protein higher when I cut, but that's just what works for me...

 

[AKILLY]

Well am trying to cut about 10lbs. But then am trying to gain some mussels mass, but not bulking. Ok how did you determin my Fat/Carb/Protein intake ratio? Am still trying to understand the Ratio thing.

 

[katt]

1987 Calories total

Carbs & Protein have 4 calories per gram . 188 x 4 , then divide by your daily calories 1987... 188 x 4 divided by 1987 = 38% whoops I was off on that one

Fats have 9 calories per gram - 49 x 9 divided by 1987 = 22%

 

[AKILLY]

Thank you Katt!

 

[matua0710]

Batt Off Heapz Raises Test L

 

[Built]

Well am trying to cut about 10lbs. But then am trying to gain some mussels mass, but not bulking. Ok how did you determin my Fat/Carb/Protein intake ratio? Am still trying to understand the Ratio thing.

Don't. Ratios are pretty meaningless.

Set calories: your maintenance you find by tracking FitDay - Free Weight Loss and Diet Journal makes this part easy. To bulk increase by 20%. To cut, decrease by 20%.

Set protein: minimum is 1g/lb lean mass. Higher is fine. Don't go lower.
Set fat: minimum is 0.5g/lb lean mass. Higher is fine. Don't go lower.
Carbs: whatever.
Fiber: 25g or more.

Many of us like our protein high while cutting. I like my fats high while cutting too.

Breakfast for me is cottage cheese, tuna and half an avocado.

 

[AKILLY]

When you say decrease by 20% you mean total cals?

 

[Built]

... um... what else would you decrease?



Suppose you track and you find your maintenance is 3000 calories a day. To cut, drop by no more than 600 calories to start - ie go down no lower than 2400, at least for "normal" dieting. For extreme stuff - such as PSMF, or UD2.0 etc there are other protocols. This is just a basic rule of thumb for ordinary people who aren't terribly overweight and want to cut in a way that won't make them drop metric asstons of muscle.

If you go by a proportion of your maintenance rather than a blanket "drop by 500" it's a little safer. For example, MY maintenance is about 2000, give or take. The lowest you'll see me eat is 1600, which is 20% below MY maintenance.

Make sense?

 

[AKILLY]

yes very much, Thank you and Damn your body is hot!

 

[Built]

<blushes>

Thank you.

How's the cut going?

 

[AKILLY]

No seriously you body is F***en HOT! Total respect for you hard work.

I am getting my meal plan together this week and hopefully start cutting next week. It's hard work planning your meals. Do you have any meal plans I can take a look at to help me out?

 

[Built]

If you're going to open with "seriously you body is F***en HOT!", I think I can make time to help you with a meal plan.

Do you have a fitday account? That makes it a LOT easier.

 

[AKILLY]

I have the fitday software and have logged my daily intake. I guess the hardest part if finding and eating the right food.

 

[Built]

The "right" food? Any food works, if your macros work out.

What has been your average over the period you've been tracking?

• Calories
• Grams protein, carb and fat
• Grams of fibre