Any suggestions on my complete weight loss diet???

[GraemeK]

The diet i have created is based upon a 30/40/30 split as suggested and upon a 1500 caloire diet giving me roughly 300 calories per meal. I have been on this diet for 4 weeks now and lost quite a bit of weight visually.

I have reduced the amount of carbs in the lunch and evening meal from 40g carbs down to 28g...and the amount of fat in the breakfast meal fom flax oil.

just for reference i am 22yr old male, 5,10ish tall and workout 6 hours on average per week. that is 3 times cardio and 3 times weights.

any suggestions or comments would be great! maybe some feedback will reduce the amount of errors in my diet quicker!?

aims to achieve...

90 calories protein = 22.5grams.

120 calores carbs = 30 grams

90 calories fat = 10grams fat per meal


= 300 cal a meal (roughly)
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meal 1 (breakfast 8am)

oatmeal = 179
protein shake = 130
1/2 tsp flax seed oil = 54

7p 29c 4f
22p 6c 2f
0p 0c 6f

29 protein
35 carbs
12 fat

(423 cal based upon food cal)

364 based upon values


------------------------------------------------------------------------

meal 2 (mid morning 10-10:30am)

1 apple = 50 cal
egg = 147

0p 12c 0f
12p 0c 12f

12 protein
12 carbs
12 fat

(247 cal based upon food cal)

204 based upon values

------------------------------------------------------------------------

meal 3 (lunch 12:30-1pm)

chicken/quorn = 235
1/2 fruit bar = 62
9 almonds

30p 16c 3f
1p 12c 2f
0p 0c 5f

31 protein
28 carbs
10 fat

(330? cal based upon food cal)

312 based upon values

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meal 4 (mid afternoon 3-3:30pm)

3 oat cakes = 141
fruit = 30
cottage cheese = 156

3p 18c 6f
0p 6c 0f
20p 6c 4f

23 protein
30 carbs
10 fat

(327 cal based upon food cal)

302 based upon values

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meal 5 (late afternoon / evening 5-5:30pm)

chicken/quorn = 235
1/2 fruit bar = 62
9 almonds

30p 16c 3f
1p 12c 2f
0p 0c 5f

31 protein
28 carbs
10 fat

(330? cal based upon food cal)

312 based upon values

------------------------------------------------------------------------

(workout 6:30pm)

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(optional post workout shake)

protien shake

130cal / 22g protein / 6g carbs / 2g fat)

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(1640 cal based upon food cals) maybe more or less...

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126g protein / 133g carbs / 54g fat

1494 cal based upon values of 4 cal protein, 4 cal carbs and 9 cal fat.

[GraemeK]

I guess no one has any interest! :confused: LOL!

G

[cursor]

Patience is a virtue...

A few suggestions:
² You MUST have more carbs in your post-workout meal. My recommendation is that you shoot for 1:2. Oh yeah ... the post-workout shake is not an option. (protein:carbohydrate).
² In addition to the increased carbs in you r post-workout meal, you'll need more carbs in meals 2, 3 & 5.
² How are you getting 12g of fat from the eggs in your second meal?
² You have absolutely no vegetables. Vegetables should represent close to half of your total daily carbs.

[GraemeK]

hey!

sorry to seem inpatience!

um...i agree i need carbs and protein post workout...

i have grape juice and protien powder ... any ideas how much gape juice i shouls aim for?? 100ml has 16.8g sugar

i have a caloire counting book which states 1 hard boiled egg is 147 calories, 12g fat and 12g protien.....is this not right?

Again i agree i need more fibre and veg but i hate veg

I'll take a look at the carbs and try to get some veg in for lunch and evening meal instead of fuit bars?

sound good? maybe also the veg will cut back on the sugar?

[cursor]

Gee, that's an awfully broad statement, "I hate veg..." Do you hate them all? Do you hate them simply because that are "vegetables." They sport a whole wide range of textures and flavors. Surely you can perform a mature evaluation and come up with some that you will find satisfactory.

Yes, it is preferable to have veggies in the evening rather than fruits.

04p 00c 00f – egg white
03p 00c 05f – egg yolk (1.5g saturated fat)
07p 00c 05f – whole egg

To figure out your post-workout drink, simply calculate using the values listed on your protein powder packaging and the nutrition label found on your grape juice ... it's that simple. If you need X protein and Y carbs, then measure accordingly.

[GraemeK]

ok ok! maybe i hate veg was a little harsh!

i like:

Potatoes and sweet potatoes!

um anything else i will eat but i do not enjoy them. i will eat broccoli, lettuce, tomatoes, baby corns, beetroot,
i'm not all that keen on broccoli these days!

my other question was how much carbs should i consume after a workout? 100ml? 200ml? is there a rough guide line?

thanks

Graeme.

[cursor]

For answers to most of your questions, check Gaffer's Food Experiment. Read the whole thread—then read it again.

[GraemeK]

hi,

I've looked at my diet following christmas and made some small changes. mainly by cutting the fruit bars and adding vegtables...I've also added an extra apple and some oat cakes in the afternoon. The actual vegtables i'm eating at present is cooked Broccoli. I'm not sure how much i'm getting in grams so i've guessed the values here. i guess the amount i'm eating is enough to fit into both hands open.
Below is the diet um...any suggestions welcome!

as a reminder i'm 5,10 tall, 160lbs roughly, 22 years old, and i reckon 15% BF

main aim to achieve is to reduce BF% to 10%

calorie aims:

90 calories protein = 22.5grams.

120 calores carbs = 30 grams

90 calories fat = 10grams fat per meal


= 300 cal a meal (roughly)
------------------------------------------------------------------------

meal 1 (breakfast 8am)

40g serving oatmeal = 188 cal
protein shake = 130 cal
1/2 tsp flax seed oil = 54 cal

7p 29c 4f 4fb
22p 6c 2f 0fb
0p 0c 6f 0fb

29 protein
35 carbs - 4 fibre = 31 carbs
12 fat
4 fibre

372 calories

------------------------------------------------------------------------

meal 2 (mid morning 10-10:30am)

2 apple = 96 cal
2 eggs = 146 cal

0p 24c 0f 7fb
14p 0c 10f 0fb

14 protein 56
24 carbs - 7 fibre = 17carbs 68
10 fat
7 fibre

214 calories

------------------------------------------------------------------------

meal 3 (lunch 12:30-1pm)

chicken/quorn = 211 cal
Broccoli = 30 cal
9 almonds = 45 cal

30p 16c 3f 0fb
0p 7.5c 0f 6fb
0p 0c 5f 0fb

30 protein
23.5 carbs -6 fibre = 17.5carbs
10 fat
6 fibre

286 calories
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meal 4 (mid afternoon 3-3:30pm)

3 oat cakes = 126
fruit = 38
cottage cheese = 140

3p 18c 6f 3fb
0p 12c 0f 2.5fb
20p 6c 4f 0fb

23 protein
30 carbs - 5.5fibre = 24.5carbs
10 fat
5.5fb

304 calories

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meal 5 (late afternoon / evening 5-6pm)

chicken/quorn = 211 cal
Broccoli = 30 cal?
9 almonds =45 cal

30p 16c 3f 0fb
0p 7.5c 0f 6fb
0p 0c 5f 0fb

30 protein
23.5 carbs -6 fibre = 17.5carbs
10 fat
6 fibre

286 calories

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(workout 6:30pm)

protien / carb = shake

22p 25c 2f


22 protein
25 carbs
2 fat

206 calories
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148g protein / 132.5g carbs / 56g fat / 28.5g fibre

1662 cal based upon values of 4 cal protein, 4 cal carbs and 9 cal fat.