Calorie Reduction Diet

[DaRkAnGel]

Starting tomarrow I will begin to eat a certain number of cals and also assemble a ratio. I think this step is needed for me, as I think it will be easier for me to lose weight if I add structure to my diet. I am currently at 195 pounds. I am 15 years old for all of you that dont know, and around 5 foot 8. I am planning to start off at a low 1500 calories a day.
The ratio I am thinking about is 40:40:20. As I continue my diet I will subtract / add calories as necesary. I will try to make a list of the foods along with the calories later on today or tomarrow. Any advice would be appreciated.

[KetoManiac]

Originally Posted by Darkangel5

Starting tomarrow I will begin to eat a certain number of cals and also assemble a ratio. I think this step is needed for me, as I think it will be easier for me to lose weight if I add structure to my diet. I am currently at 195 pounds. I am 15 years old for all of you that dont know, and around 5 foot 8. I am planning to start off at a low 1500 calories a day.
The ratio I am thinking about is 40:40:20. As I continue my diet I will subtract / add calories as necesary. I will try to make a list of the foods along with the calories later on today or tomarrow. Any advice would be appreciated.

for a 195lb guy, thats not that many calories. hell, i use that many calories to cut and im only 130 lbs . the 40/40/20 looks good. good luck .

[DaRkAnGel]

Originally Posted by KetoManiac

for a 195lb guy, thats not that many calories. hell, i use that many calories to cut and im only 130 lbs . the 40/40/20 looks good. good luck .

Yea i know, my problem is losing weight though not gaining it. When i was bulking in 2 and a half months i went from my starter 190 ish to 210 at my max.


1500 calories seems little but im really serious about losing this i got a good 10 pounds off in 3 weeks, but now i wanna start doing it seriously. Since my maintenence calories are at around 3000 calories i think, if i reduce it to half i should theoretically be losing roughly a pound every other day. I tried calculating the actual values but somewhere in the equation i messed something up and im not too thrilled about trying again. Does anyone have a program for this type of thing, to find out how much protein/carbs/fats i should be consuming according to this split. I may raise my cal intake up to 2200, but thats as high as I am going.

[DaRkAnGel]

Originally Posted by Darkangel5

Yea i know, my problem is losing weight though not gaining it. When i was bulking in 2 and a half months i went from my starter 190 ish to 210 at my max.


1500 calories seems little but im really serious about losing this i got a good 10 pounds off in 3 weeks, but now i wanna start doing it seriously. Since my maintenence calories are at around 3000 calories i think, if i reduce it to half i should theoretically be losing roughly a pound every other day. I tried calculating the actual values but somewhere in the equation i messed something up and im not too thrilled about trying again. Does anyone have a program for this type of thing, to find out how much protein/carbs/fats i should be consuming according to this split. I may raise my cal intake up to 2200, but thats as high as I am going.

I just redid the math and got the equation right. I will need 600 cals from protein, 600 cals from carbs and 300 cals from fats. This will account for : 150 grams of protein: 150 grams of carbs: 33 grams of fats. If i will need more calories i will just proportionally increase everything such as if i increase protein by 200 i will increase carbs by 200 and fats by 100, which will account for 2000 calories and 200 grams of protein : 200 grams of carbs : 44 grams of fat.

[DaRkAnGel]

Originally Posted by Darkangel5

I just redid the math and got the equation right. I will need 600 cals from protein, 600 cals from carbs and 300 cals from fats. This will account for : 150 grams of protein: 150 grams of carbs: 33 grams of fats. If i will need more calories i will just proportionally increase everything such as if i increase protein by 200 i will increase carbs by 200 and fats by 100, which will account for 2000 calories and 200 grams of protein : 200 grams of carbs : 44 grams of fat.

I went shopping today and am now going to assemble my meal plan, tell me what you think of it, and what i can revise.

Meal 1: 3 eggs, 8 ounces of skim milk with oats.

480 calories 35:43:18 (ratios are as follows: proteins:carbs:fats)

Weight Lifting / HIIT Cardio

Meal 2(directly after workout): Water with 1 - 2 scoops of soy/whey protein, and a banana(for a slight sugar intake)

250 calories 35:25:.3

Meal 3: 3 strawberries, 1 banana, 1/2 cup of lowfat cottage cheese, 1/2 cup of yogurt, 8 ounce of skim milk shake.

395 calories 32:59:3.4

Meal 4: Can of Tuna w/ a tomato(medium sized)

185 calories 31.5:6:1.25

Meal 5: Chicken Breast

190 calories 42:2:1

Meal 6: Celery w/ peanut butter

220 calories 9:8:16

Total Calories / Ratio: 1720 calories 184:143.5:40 or 50:39:11

As you can see i did screw up on my fat, i bough skim milk because im a moron, i am hopping someone can give me some suggestions. If not, i will just add nuts or some kind of oil to my chicken or tuna.

[DaRkAnGel]

Today is the first day of my diet, i feel good so far. I skipped my post workout shake cause i dont need the protein when i run, instead i just waited an hour before eating my meal. Hopefully this will provide good results, if not i can lower or raise the calories. Other than the occasional piece of beef jerky i have been cleen for 2 days lol. I am not going to weigh myself for a week or so just to get surprised. I will post more progress if anything interesting develops.

[DaRkAnGel]

Originally Posted by Darkangel5

Today is the first day of my diet, i feel good so far. I skipped my post workout shake cause i dont need the protein when i run, instead i just waited an hour before eating my meal. Hopefully this will provide good results, if not i can lower or raise the calories. Other than the occasional piece of beef jerky i have been cleen for 2 days lol. I am not going to weigh myself for a week or so just to get surprised. I will post more progress if anything interesting develops.

Couldn't wait to check the scale, so i stepped on it and was 194 pounds, thats another pound dropped. Hopefully ill get to around 180 - 185 in some time, which is my goal. After i do, i will start my bulking and compound exercises experiment.

[DaRkAnGel]

Today's workout was shorter than usual, but i think i got a lot done.

Bicep curls: 1 X 10, 1 X 6
Hammer Curls: 2 X 10
Bench Dips: 1 X 20
Standing Dumbbell Triceps Extension: 1 X 12, 1 X 10, 1 X 6
Bent Over Two-Dumbbell Row: 2 X 10
Stiff-Legged Dumbbell Deadlift: 1 X 10
Superman: 1 X 10

Total Sets: 12

[KetoManiac]

Originally Posted by Darkangel5

I went shopping today and am now going to assemble my meal plan, tell me what you think of it, and what i can revise.

Meal 1: 3 eggs, 8 ounces of skim milk with oats.

480 calories 35:43:18 (ratios are as follows: proteins:carbs:fats)

Weight Lifting / HIIT Cardio

Meal 2(directly after workout): Water with 1 - 2 scoops of soy/whey protein, and a banana(for a slight sugar intake)

250 calories 35:25:.3

Meal 3: 3 strawberries, 1 banana, 1/2 cup of lowfat cottage cheese, 1/2 cup of yogurt, 8 ounce of skim milk shake.

395 calories 32:59:3.4

Meal 4: Can of Tuna w/ a tomato(medium sized)

185 calories 31.5:6:1.25

Meal 5: Chicken Breast

190 calories 42:2:1

Meal 6: Celery w/ peanut butter

220 calories 9:8:16

Total Calories / Ratio: 1720 calories 184:143.5:40 or 50:39:11

As you can see i did screw up on my fat, i bough skim milk because im a moron, i am hopping someone can give me some suggestions. If not, i will just add nuts or some kind of oil to my chicken or tuna.

unless you want to lose the muscle ganed during bulking, thats probably too little calories. usually people eat under 500 of manatince. Give it a try at 2000 instead and see what happens. You might be able to lose weight fast witht he low calories, but it will just stop after a short amount of time.

diet looks good except post workout, use some dextrose and/or maltodextrin for a carb source. OYu might also want to seperate your breakfast into 2 meals. You dont want ot mix alot fats and carbs together.

[DaRkAnGel]

Originally Posted by KetoManiac

unless you want to lose the muscle ganed during bulking, thats probably too little calories. usually people eat under 500 of manatince. Give it a try at 2000 instead and see what happens. You might be able to lose weight fast witht he low calories, but it will just stop after a short amount of time.

diet looks good except post workout, use some dextrose and/or maltodextrin for a carb source. OYu might also want to seperate your breakfast into 2 meals. You dont want ot mix alot fats and carbs together.

The dextrose is something that I have thought about, i will most likely buy some in the near future so i can put it into my shakes for taste and for some carbs. 1700, granted is almost nothing, however, i have some good fat deposits for my body to feed off of. If you read andre's results you will see why my calories are so low. I have not noticed me losing much muscle, but as soon as my weight drops down to 185 i will step up the calories to get it ready for bulking.

[DaRkAnGel]

Today i did my HIIT cardio routine. 1 mile in 12 mins. Obviously its not that good but i have always absolutely hated running. I weighed if i am not mistaken 193 today, i will not confirm this until tomarrow ehn i weigh myself again and average. Things are going damn good. I have a YMCA by my house, and once i get off of cutting I have decided that I will be going into a heavy bulking diet. Hopefully i wont gain too much fat though. I may just do weight training in school, although i doubt it because after spending 8 hours at school i dont want to be there another second.