Someone review my new diet plan and make critique?

[Dax7777]

Can someone see my diet plan and tell me where i am doing something wrong. Just, before ylou ask why so low total calories its because i multiplied times my lean body mass. Most people just multiply total bodyweight including fat but i did lean body weight based on logic and for what i have read. Please let me know. The goal or plan is: loose some fat while gaining muscle mass. thas why i am taking in 50% of protein which is about 1.5 gram per pound of lean bodyweight. Carbs are down and because i want to get some fat off of me.

Note: when i go to the gym between the cardio and weight training i burn at least 2000 calories.should i lower the intensity of the workouts? i do heavy cardio in treadmills. maybe burnins about 800 calories on treadmill and weight training will get it up to 1200 calories burned so the rest of the calories can go to building muscle?


here is the plan:

Diet Routine for November 1. 2005

Initial weight : 192 lb
Fat% : 24%
Lean Body Mass : 145.92 lb of Lean Body Mass.
Target weight : 180 lb.

Calorie Intake:

Lean Body Mass 145.92 * 13 = 1896.96 Calories Total.

Protein :

1896.96 Total Calories * 50% = 948.48 total calories of protein.

948.48 Calories of protein / 4 = 237.12 grams of protein per day.

Carbohydrates :

1896.96 Total Calories * 30% = 569.088 total calories of Carbohydrates.

569.088 Calories of protein / 4 = 142.272 grams of Carbohydrates per day.

Fat :

1896.96 Total Calories * 20% = 379.392 total calories of Fat.

379.392 Calories of protein / 9 = 42.15 grams of Fat per day.

Based on 4 meals

Protein : 59.28 grams of protein per meal.

Carbs : 35.568 grams of carbs per meal.

Fat : 10.54 grams of fat per meal.

thank you.

 

[GFR]

Age?
sex?

 

[GFR]

post your exact workout also.....for the entire week

 

[Dax7777]

age :31 sex : male

workout:

treadmill level 8 at for 2 hours calories burned 1600 calories. For Monday, Wedbesday, and friday.

Weights:

monday:

bench press

4 set of 20/17/15/14 reps

weight: 25/30/35/45 lb

incline press

4 set of 20/17/15/14 reps

weight: 15/20/25/25 lb

flys

4 set of 20/17/15/14 reps

weights: 40/50/60/70 lb

decline cross cables

4 set of 20/17/15/14 reps

weights: 10/15/20/25 lb

biceps

long bar 4 sets 45 lb sets 20/17/15/14

barbell curl

4 sets 25 lb sets 20/17/15/14

wednesday:

back lateral pulls

4 sets of 40 to 80

bar

4 sets of 40 to 80

extensions

4 sets of 20 reps.

triceps

barbell

weight: 4 sets of 25 lb. 20/17/15/14

cable:

weight 4 sets of 25 lb 20/17/15/14

Friday:

shoulders

4 sets of 70 lb 20/17/15/14

traps

4 sets of 180 lb 20/17/15/14

legs.

4 sets of 120 lb 20/17/15/14

 

[GFR]

age :31 sex : male

workout:

treadmill 6-9 minute mile....for 45 min to 1 hour....incline at 0-2 For Monday, Wedbesday, and friday.

Weights:

monday:

bench press

4 set of 8-12 reps

weight: 25/30/35/45 lb....this cant be right....you only bench 25 lbs????

incline press

4 set of 8-12 reps
weight:

flys

2 set of 8-12 reps
weights:

Triceps

Lying tri ext 4 sets 45 lb sets 6-12 reps
barbell curl


wednesday:

Dumbell or barbell rows

4 sets of 8-12 reps

Lat pull ups
4 sets of 8-12 reps

Stiff leg dead lifts 3 sets of 8-12 reps

Dumbell or barbell curls 4x 8-12


Friday:

shoulders

Dumbell press 4 sets 8-12 reps

upright rows 3 sets of 8-12 reps

traps

Shrugs 4 sets of 8-12 reps

legs.

Squats 4 sets 8-12 reps

 

[Dax7777]

i started doing weights today after 5 years so yes i am very weak at this point sorry to dessapoint you.

 

[GFR]

i started doing weights today after 5 years so yes i am very weak at this point sorry to dessapoint you.

Not ripping on you
But you are telling me that you bench press 25Lbs with a free weight barbell??
If so do you have some type of injury or physical limitation???

 

[Dax7777]

i started doing weights today after 5 years and for some reason that was heavy for me at this point. Years ago i used to warm up with 45 on each side of the bar just for warming up. now i add to the bar 2 plates of 25 and i loose everything i magae to make repetitions but its haveier now then ever, dont know why. No, i dont have any kind of impediments.

 

[GFR]

i started doing weights today after 5 years and for some reason that was heavy for me at this point. Years ago i used to warm up with 45 on each side of the bar just for warming up. now i add to the bar 2 plates of 25 and i loose everything i magae to make repetitions but its haveier now then ever, dont know why. No, i dont have any kind of impediments.

thats 95 lbs...very normal starting point
my first workout I did 95 for 3 reps on bench.....so you are doing fine

 

[Dax7777]

what about the diet part i had some questions regarding me burning 2000 calories and eating about 1800 whihc is what i am suppose to based on my lean body weight?

 

[GFR]

what about the diet part i had some questions regarding me burning 2000 calories and eating about 1800 whihc is what i am suppose to based on my lean body weight?

Post your diet in detail..+ your weight and Emma-Leigh will help you out.

 

[Dax7777]

i did i posted my diet plan, and my excercise plan.

 

[Gordo]

i did i posted my diet plan, and my excercise plan.

The form has to be:

meal1
1 cup oats
1 whole egg
5 whites
1 oz walnuts
1 small apple

meal 2
4 oz chicken breast
1 cup brown rice
3 fish caps
2 cups broccoli

meal 3....


etc...

each meal (ideally more than 3) and the portions

 

[Dax7777]

Here is my meal plan, please let me know if i am doing it right and if i am misssing something let me know. Also, have in mind i am looking to gain some muscle that is why my proteins are high, and also loose the remaining fat that is why the carbs are low.

here:

Protein : 47 grams of protein per meal.

Carbs : 28 grams of carbs per meal.

Fat : 10.54 grams of fat per meal.

Day 1

8:00 AM Breakfast :

3 egg whites 15 grams protein 00 grams of carbs 0 grams fat
3 oz. turkey 19.5 grams protein 00 grams of carbs 7.5 grams fat
1 low fat tortilla 11 grams protein 16 grams of carbs 2.5 grams fat
3.5 oz onions 1 grams protein 10 grams of carbs 1 grams fat

total 47.5 grams protein 26 grams of carbs 11 grams fat

12:00 PM

After Workout Shake 40 grams protein 5 grams of carbs 2.5 grams fat
2 scoops
1 banana 0 grams protein 23 grams of carbs 0 grams fat

3:00 PM Lunch :

7 oz salmon 50 grams protein 0 grams of carbs 8 grams fat
7 oz Mushroom 4 grams protein 10 grams of carbs 1 grams fat
7 oz zucchini 1 grams protein 8 grams of carbs 0 grams fat
3.5 oz onions 1 grams protein 10 grams of carbs 1 grams fat

total 56 grams protein 28 grams of carbs 10 grams fat

6:00 PM Dinner :

1 can tuna 37.5 grams protein 0 grams of carbs 2.5 grams fat
1 tbsp reduced fat mayo 0 grams protein 2 grams of carbs 2 grams fat
25 grams avocado 0 grams protein 2 grams of carbs 4 grams fat
2 eggs whites 10 grams protein 0 grams of carbs 0 grams fat
1 Vietnam wrapper 1 grams protein 19 grams of carbs 0 grams fat
(made of wheat flour)
3.5 oz Watermelon slices 0 grams protein 8 grams of carbs 0 grams fat

9:00 PM

Shake 40 grams protein 5 grams of carbs 2.5 grams fat
2 scoops
1 banana 0 grams protein 23 grams of carbs 0 grams fat



total 48.5 grams protein 31 grams of carbs 8.5 grams fat


total for day 232 grams protein 141 grams of carbs 34.5 grams fat