N3 can you check my diet?

[AaronM]

Hi N3 thanks for your post on my other thread. Great f#$king avatar too man.

Ok some stats

79 kgs this morning around 19%bf
34 years old
Training for years

Recently switched from a standard 40/30/30 2300 cals protein fat carb split to follow Lyle mcdonalds guidelines. Which have me at:

2100 cals at about a 500 cal deficit.

260 grams of protein

57 grams of fat

I make up the rest with carbs. Oats, berries, broccoi, swet potatoe, low fat cottage cheese and almonds etc

I seemed to maintain at 2300 cals so I dropped to 2100

Bit worried it's low as my I train an hour a day 6 days a week.

Weights twice a week

Boxing 2-3 times a week

I either do boxing or run 2-3 times a week. Interval style running.

My main questions are whether i am over training considering my cals are so low?

I'm looking to get down below 15% bf and lower before starting my first cycle. I'll need to ramp up my cals on cycle obvoiusly.

Any help appreciated!

 

[Welter]

Think you mean 3J, check his sticky and post your BMR/TDEE

 

[waceyf]

^^^^^ Thats what I was thinkin when I saw that earlier

 

[AaronM]

Sh it I'm dislexic

Yeah 3 J

Sorry about that

 

[3J]

i have your tdee at 2800 calories...

spell out your diet for me..

and thx for the compliment.. the avi is my gf.. love her to death.. shes as much a freak as i am.. good stuff

 

[AaronM]

Hey 3J

Ok I'll run my daily totals and my reasoning.

at 176 lbs times by 12 to get 2100 to cut or times by 15 to get my maintenene.

Harris benedict formula has me at similiar numbers

Trying to get 1.5 times body weight in protein 264 grams or 1056 cals

bodyweight times .33 to get my fats which is about 59 grams or 472 cals

The rest is carbs.

I dont always hit my protein target for instance today was 2124 cals 226.6 protein 60.9 fats and 171.1 carbs

Todays food

Meal 1 Oats with cup skim milk berries and scoop of protein
Meal2 Chicken breast roasted with broccoli and sweet potatoe
Meal 3 Chicken breast with broccoli and half an avocado
Meal 4 PWS Which today was low fat choccy milk
Meal 5 Rib Eye Steak broccoli and zucchini
Meal 6 Half cup low fat cottage cheese half tbs of extra virgin olive oil

WTF is tdee????

What do you think brah?

Cheers!

 

[AaronM]

Great sticky post BTW

I should update this thread.


age 34
weight 80 kg 180 lbs
height 180 cm
bf estimated 19% with calipers
goals.. 10% bf then bulk with a cycle

Workout is NROL fatloss (Basically supersets with compound movements - Squats, Deads, Bench, Rows, Lunges, Push press etc)

I do boxing 2-3 times per week (conditioning, bagwork, sparring etc)

I was running too, but decided I was probably over doing it.

BMR is 2098

80 kgs 19% 15.2 fat mass 64.8 lean mass (This is scary to think)

If I lose 7 kgs of fat I'll be walking around at 73kgs? Seems too skinny.

BMR is 1769.68

I presume my activity level is between 1.55 and 1.77. I workout 5- 6 days for 45 mins to an hour. Rest is sedentry. 1.6 will do

= 2831

I eat basically all the foods you list in your diet advice thread.

To be honest can only count this week. The past month my weight has stayed the same, while I appear to be looking leaner. bf% estimates stay the same though so I could be trippin. I was eating around 2300 cals a day but wasn't measuring foods and think I was under estimating big time.

I'm now weighing foods and tracking cals on fitday.

Thats it mate.

Cheers

 

[ellen104]

amzing thread i have to say

 

[3J]

Great sticky post BTW

I should update this thread.


age 34
weight 80 kg 180 lbs
height 180 cm
bf estimated 19% with calipers
goals.. 10% bf then bulk with a cycle

Workout is NROL fatloss (Basically supersets with compound movements - Squats, Deads, Bench, Rows, Lunges, Push press etc)

I do boxing 2-3 times per week (conditioning, bagwork, sparring etc)

I was running too, but decided I was probably over doing it.

BMR is 2098

80 kgs 19% 15.2 fat mass 64.8 lean mass (This is scary to think)

If I lose 7 kgs of fat I'll be walking around at 73kgs? Seems too skinny.

BMR is 1769.68

I presume my activity level is between 1.55 and 1.77. I workout 5- 6 days for 45 mins to an hour. Rest is sedentry. 1.6 will do

= 2831

I eat basically all the foods you list in your diet advice thread.

To be honest can only count this week. The past month my weight has stayed the same, while I appear to be looking leaner. bf% estimates stay the same though so I could be trippin. I was eating around 2300 cals a day but wasn't measuring foods and think I was under estimating big time.

I'm now weighing foods and tracking cals on fitday.

Thats it mate.

Cheers

lets be careful here.. i want u to write down EVERYTHING u eat for the next two days.. include portions and times... and come back to me.. i need to know where ur at right now.. we can move forward from there

 

[AaronM]

3J thanks man!

Ok yesterdays food.

Meal 1 - 7.5 cup of oats (Quick oats which I thought were fine but will be steal cut oats in future) 1 cup of berries, 1 scoop of protein powder cooked in 1 cup of milk

Meal 2 - 3 whole egg omelette, with onion, red pepper, chedder cheese, spinach leaves on 1 slice of rye bread and half an avocado

Meal 3 - Salmon fillet oven roasted, chick peas and almonds and spinach leaves

Meal 4 - PWS 1 scoop of protein mixed 1 cup of skim milk plus half a cup of berries

Meal 5 - Chicken breast oven roasted with broccoli and zucchini steamed

Meal 6 - Low fat cottage cheese with almonds and olive oil

Following is copied from my fitday account fats/carbs/protein



Cereals, QUAKER, Quick Oats, Dry

223

fat 4.1

carb 40.9

prot 8.2

High Tech Nutrition protein supplement

334

1.8

0.0

79.2

Berries, raw

48

0.4

11.5

1.0

Milk, skim or nonfat, 0.5% or less butterfat

167

0.4

24.3

16.5

Egg, whole, cooked

250

18.3

1.9

18.4

Peppers, red, cooked

22

0.9

3.5

0.6

Onions, mature, cooked

33

1.1

5.6

0.8

Spinach, raw

2

0.0

0.3

0.3

Bread, rye

67

0.9

12.6

2.2

Cheese, Cheddar or Colby, low sodium

56

4.6

0.3

3.5

Avocado, raw

69

6.3

3.7

0.9

Salmon, steamed or poached

150

4.5

0.0

25.8

Broccoli, raw

18

0.2

3.5

1.5

Squash, summer, zucchini, includes skin, cooked, boiled, dra...

18

0.1

4.5

0.7

Almonds, NFS

164

14.4

5.6

6.0

Bacon, cooked

65

5.0

0.2

4.4

Chicken, breast

193

7.6

0.0

29.3

Chickpeas, dry, cooked

147

6.7

17.2

5.5

Cheese, cottage, lowfat (1-2% fat)

163

2.3

6.1

28.0

Olive oil

60

6.8

0.0

0.0

Fish oil, salmon

54

6.0

0.0

0.0



Total

Total calories 2,302

Total Fat 92.4

Total Carbs 141.7

Total Protein 232.7

I think my fats were a bit high but I hit my daily calorie target of 2300

 

[AaronM]

So today's food went like this:

Meal 1- .5 cup of oats, 1 cup of berries, 1 scoop of protein powder cooked in .5 cup of skim milk

Meal 2 - PWS was 500 ml of low fat chocolate milk

Meal 3 - As meal one, .5 cup of oats, 1 cup of berries, 1 scoop of protein powder cooked in .5 cup of skim milk

Meal 4 - Salmon steak 5.2 ounce, 5 asparagus spears, teaspoon of hollandaise sauce
I had this at a cafe as I was out. Pretty clean but the salmon was cooked in oil.

Meal 5 - Can of tuna 4.5 ounce with 1 ounce of almonds and 5 ounces of green beans

Meal 6 - Rib eye fillet steak with broccoli and sweet potato

Meal 7 - 1 cup low fat cottage cheese with half tbs of oilve oil

Daily totals were

2214 cals

62.9 grams of fat

170.7 grams of carbs

245.4 grams of protein

I'm feeling a little leaner today and the abs seem slightly more visible in the mirror now. Steal hiding under a pouch of fat over the lower section.

All I drink is water and a couple cups of coffee.

Should i even be counting calories from broccoli, green beans and steamed zucchini? I know they are negative calories or close to.

I must admit I am constantly hungry. Feels like the furnace is burning. I'm worried that my my total calories could be too low. What do you think?

I'll try and eat another 100 cals of green beans or something. Should I stay at 2300 cals a day and see how it goes?



Cheers!

 

[Welter]

2214 cals

62.9 grams of fat

170.7 grams of carbs

245.4 grams of protein

I'm feeling a little leaner today and the abs seem slightly more visible in the mirror now. Steal hiding under a pouch of fat over the lower section.

All I drink is water and a couple cups of coffee.

Should i even be counting calories from broccoli, green beans and steamed zucchini? I know they are negative calories or close to.

I must admit I am constantly hungry. Feels like the furnace is burning. I'm worried that my my total calories could be too low. What do you think?

I'll try and eat another 100 cals of green beans or something. Should I stay at 2300 cals a day and see how it goes?



Cheers!

3J has your TDEE at 2800 so if thats accurate your eating at about 600 calories short of your maintenance level. Thats probably a little too much of a deficit. But go at it for a week or so and see how you do, its hard to do it on a day by day basis because of several things such as sodium intake etc you might be retaining water that wouldn't ordinarily be there. that's why its best to look at it over an extended period.

TDEE=Total daily energy expenditure or something to that effect. It basically says you need 2800 calories each day to maintain your weight.

This is obviously a trial and error type thing and it takes a week or longer to really know where you are and you need to be completely disciplined in your writing of foods until you know what your tdee really is.

 

[AaronM]

3J has your TDEE at 2800 so if thats accurate your eating at about 600 calories short of your maintenance level. Thats probably a little too much of a deficit. But go at it for a week or so and see how you do, its hard to do it on a day by day basis because of several things such as sodium intake etc you might be retaining water that wouldn't ordinarily be there. that's why its best to look at it over an extended period.

TDEE=Total daily energy expenditure or something to that effect. It basically says you need 2800 calories each day to maintain your weight.

This is obviously a trial and error type thing and it takes a week or longer to really know where you are and you need to be completely disciplined in your writing of foods until you know what your tdee really is.

Good point. I do eat a lot of sea salt.

I see how I go for another week at 2300 calories making sure to be over 2300. I feel like I'm looking leaner when looking in the mirror which is a great. My strength seems to have dropped some what though. I'll stick at this number for another 5 days or so then re measure and re assess.

Diet looks pretty good though right? Do you guys count green fibrous carbs source toward your daily totals?

Thanks