Weight loss diet...please critique!

[joecrx]

Hey guys here's what my diet looks like but first some history. Well in sept 09 I tipped the scailes at 320 lbs. I am 30 yeArs old 6'1 and have a solid muscle base under all these layers. I have been working out on and off for about six years due to distractions. However that is all sorted out and I know weigh in at 248lbs which is a big improvement for me, my previous low was 268lbs.
So here goes:

7:00
2 packs natural quaker instant oats
1 scoop protein powder
5g glutamine

10:00
1 piece of fruit

12:15
1/4 cup brown rice
1/2 cup egg whites
3 oz lean beef

2:45
piece of fruit
1 scoop protein powder

6:00
workout

7:30
lean protein
salade or baked potato or rice or corn...etc

bedtime
ocasional protein shake

problem is in the first few months the weight was just falling off and now has slowed down drasticly. Don't know how to change my diet for the better! Any suggestions are welcome. Thanks guys!

[Damienm05]

Welcome to the boards diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepare the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of everya meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...



Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition

http://www.dailymoti...nar-pt1_extreme

http://www.dailymoti...nar-pt2_extreme

http://www.dailymoti...nar-pt3_extreme

http://www.dailymoti...nar-pt4_extreme

http://www.dailymoti...nar-pt5_extreme

http://www.dailymoti...nar-pt6_extreme





You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

When you've completed reading all this feel free to post up your diet for critique..

[joecrx]

Thanks for the homework brother! I will get to it.

[joecrx]

Well guys I have made some major changes to my diet:

meal 1 7:00AM
2 packets plain instant oats
1.5 scoops eas whey

meal 2 10:00AM
250gm chicken breast

meal 3 12:15PM
1/2 cup brown rice
1/2 cup egg whites
3 oz lean beef

meal 4 2:45PM
250gm chicken breast

meal 5 5:00PM
1.5 scoops eas whey
On training days I add 2 packets instant plain oats to shake

Workout 5:30

meal 6 7:00
lean protein(tilapia/steak/chicken...)
medium garden salade(peper/cucumber/tomato/romaine)
1tbs olive oil

meal 7 9:30
2 scoops eas whey
1cup water
4 frozen strawberries
5gm glutamine

[joecrx]

OK so after doing some calculations,
30
6'1
CURRENT 256lbs
BMR-2342
TDEE-3630
Currently trying to do a clean bulk to maximize muscle growth and weight loss.
All critisism is welcome.

[Damienm05]

Well guys I have made some major changes to my diet:

meal 1 7:00AM
2 packets plain instant oats I believe this is about 50g carbs/1 cup? Just make sure they're plain and don't have like raisins and brown sugar. Use artificial sweetener and cinnamon to taste.
1.5 scoops eas whey A shake isn't the worst choice here because you want some quick protein but ideally, save it for PWO only. Use 1 egg and 6-8 egg whites.

meal 2 10:00AM
250gm chicken breast You need to have either carbs or fats in each meal to spare protein and fuel your activities. Add 40g complex carbs (oats, sweet potato, lentils, beans, quinoa, grits, brown rice, etc).

meal 3 12:15PM
1/2 cup brown rice
1/2 cup egg whites
3 oz lean beef Looks good.

meal 4 2:45PM
250gm chicken breast Same feedback as meal 2. Example 250g chicken, 3/4 cup brown rice.

meal 5 5:00PM
1.5 scoops eas whey OK, make this exact meal with the oats your your PWO shake. Make your current PWO meal this one. Except sub the olive oil for brown rice or another complex carb.
On training days I add 2 packets instant plain oats to shake




Workout 5:30


meal 6 7:00
lean protein(tilapia/steak/chicken...)
medium garden salade(peper/cucumber/tomato/romaine)
1tbs olive oil Good pro/fat meal, eat it about an hour after your PWO shake.

meal 7 9:30
2 scoops eas whey Replace with casein or cottage cheese. Whey is too fast for before bed. You want something that will be broken down nice and slow throughout the night.
1cup water Add a fat source. Oil, nuts, nut butter, etc.
4 frozen strawberries Make sure there's no sugar or syrup added to keep them fresh/moist. Just plain strawberries are low sugar and great.
5gm glutamine

Ok, much better - my feedback gives you an exponentially better diet and is in bold. Currently:

- I don't think you're eating enough. Make the changes and add up the macros (pro/carb/fat/cal) using livestrong.com or fitday.com and see where you're at. I think 2900 cals is a good starting point but you can go as high as 3200 and add more cardio. If fat loss is speedy, you can up them further. Usually, our tdee is lower than what we calculate initially because our metabolisms aren't firing on all cylinders early into the diet plan.

- You have way too many shakes at the worst times. For example, whey protein does nothing for you pre-workout or as a last meal. It's an almost instant source of protein for PWO recovery and is out of your system just as fast. If you have to have a shake or 3 during the busy day-to-day; that's fine but make sure you get lean meat or casein in at these times for sure.

- Do one last re-post if you really wanna get your shit in check!

[joecrx]

Thanks for the tips man. you guys are great! I will make those changes and get the macros in. Is real food ok before bed as well? ex: 140gm tuna/1tbsp light mayo?

[gbrice75]

Thanks for the tips man. you guys are great! I will make those changes and get the macros in. Is real food ok before bed as well? ex: 140gm tuna/1tbsp light mayo?

Real food is great before bed, better than a shake. However, i'm not certain on the digestion rate of tuna, so you should research that. Alot of people who eat real food before bed go with a lean steak as it has the longest digestion rate of any protein source, and already has the natural fat built in to slow digestion further.

[Damienm05]

Thanks for the tips man. you guys are great! I will make those changes and get the macros in. Is real food ok before bed as well? ex: 140gm tuna/1tbsp light mayo?

That would be better than a whey shake, yes but not ideal. As fish goes, tuna digests a little slower than most but it's won't buy you more than ~3 hours. Red meat before bed is ideal. Honestly, probably better than casein even. Ground beef, steak, bison, venison - just make sure it's lean.

[joecrx]

-NUMBERS OF CURRENT DIET

meal 1 7:00AM
2 packets plain instant oats
2 scoops eas whey
54.6/7.4/446/41.8

meal 2 10:00AM
250gm chicken breast
86.8/10/462/0

meal 3 12:15PM
1/2 cup brown rice
1 cup egg whites
3 oz lean beef
57.17/2.2/423/27.6

meal 4 2:45PM
250gm chicken breast
86.8/10/462/0

meal 5 5:00PM
2 scoops eas whey
On training days I add 2 packets instant plain oats to shake
NON TRAINING-46/4/240/6
TRAINING DAYS-54.6/7.4/446/41.8

Workout 5:30-6:30

6:31
2 SCOOPS EAS WHEY
46/4/240/6

meal 6 7:00
lean protein(tilapia/steak/chicken...)
medium garden salade(peper/cucumber/tomato/romaine)
1tbs olive oil
29.7/14.8/312/0.6

meal 7 9:30
2 scoops eas whey
5gm glutamine
46/4/240/6

TOTAL ON TRAINING DAYS

PRO-461.67
FAT-59.8
CAL-3031
CARB-123.8

Training is done minimum 5 days a week.

Day 1
Legs

Day 2
Chest/Shoulders

Day 3
Back/Arms

Cardio is done 3-4 times a week on empty stomach in the morning.
1/2 hour low intensity walking.

Note:BMR and TDEE are not very accurate as I dont know my body fat %.

[joecrx]

1.5 scoops eas whey OK, make this exact meal with the oats your your PWO shake. Make your current PWO meal this one. Except sub the olive oil for brown rice or another complex carb.
On training days I add 2 packets instant plain oats to shake

Not sure I understand this part? Please elaborate. Thanks

[Damienm05]

I'm saying have 1.5 scoops eas w/ 2 packets oatmeal as your PWO shake. and eat a lean meat/complex carb meal pre-workout instead.

[joecrx]

Thanks for the clarification! Will post up modified diet soon.
I have been doing the current diet for just about 4 weeks and am up about 4-6 lbs. However my waist has gotten smaller and definatly a difference in muscle mass.

[joecrx]

What do you guys think about the current macros? I used livestrong.com

[joecrx]

I will post modifies diet soon as per advice giver for further review.

[joecrx]

Bump!