Please Help Devise a Plan

[karoloydi]

Hi,
I am currently 84kg with 1.8m height. My plan is to go to 80kg. I ve already lost 3 kg in two weeks.

I am currently on the special K diet. I calculated I am eating around 1800 kalories a day. I know the special K diet is not optimal, but I know myself and I wouldnt be able to follow any other diet. I need my diet to be as simple as possible. I work during the night, so I am eating and sleeping at non normal times.

I am eating special K cornflakes (around 300 kalories each bowl) once when I wake up at 18:00 and once at night around 02:00 and fruits in between for snack.

At 11:00 I take my all in one protein/creatine/etc shake before workout. The recommended daily dosage is supposed to be twice an much as I am taking, but I dont want to cause it would be too many calories. I am taking it before cause it has creatine, so it should help me have more energy during workout and also because I am having a big meal right after, so I am getting my post workout protein from my lunch.

At around 11:30 in the morning I exercise. My workout rutine is 2 days cardio with EA sports active 1 day weights with barbells/dumbells and then again 2 days cardio 1 day weights etc, so I am exercising every day of the week for about an hour.

At 13:00 I am having a high protein low fat meal of around 800 to 900 calories.

Then I go to sleep around 14:30

During the weekends I have two low fat meals a day and Special K for breakfast.

Does that sound any good? Am I taking enough protein? I am thinking of taking a bit more protein on the days I am doing weights. When do you think I should take the protein on those days?
Should I be doing anything differently?

 

[Marat]

Can you go ahead and calculate the average amount of fat,protein and carbs that you are eating each day. If you don't to take the pen and paper route, you can use FitDay - Free Weight Loss and Diet Journal.

Once we have that information, we can provide more helpful advice.

 

[karoloydi]

I calculated for yesterdays meal, which is more or less a typical day for me.
(2x special k with semiskimmed milk, 2 plum, 2 apricot, 1 banana,1 nectarine, 1x protein shake, 2 small lean steaks with oven fries and steamed vegetables)

Total Calories: 1836
Fat: 40.68g
Carb: 240.1g
Protein: 160.9g


I am
5 10 height (1.8m)
185 lbs weight (84kg)
Medium Frame
36 " waist (largest part of waist, 34" jeans)
From what I have compared from pictures on the internet I should be around 20-25% body fat right now.
My goal is to go around 15 to 17% body fat.

My protein looks a bit on the high side. I ve heared that excess protein is transformed into sugar. Is that right? Do you think I should be only taking protein on the days I am doing weight training and not on the cardio days?

 

[DocHoliday]

Your maintenance calories are 2906. The least you should eat is 1906, but only for a short time, as starvation mode will set in, and your metabolism will shut down. At that point fat will increase. Better to do a less drastic cut of maybe 700 cals to say 2206. Increase your whey protein.

 

[Marat]

Your deficit is fine if you are comfortable with it.

How is your satiety? Most's hunger response is better satisfied with a little higher fat than you are eating now.

Your protein is basically fine as well. You are somewhere in that 135-140lb of lean body mass, so you are doing fine with 160g of protein.

It basically comes down to comfort at this point. If you are constantly hungry...decrease the carbs a bit and up the fat.

Additionally, get yourself some fish oil capsules. You are looking for 3 grams of TOTAL EPA/DHA. For most companies, this works out to 10g of the product---somewhere between 6-10 capsules.
The liquid form is available as well to take by the teaspoon.