Nutrition and the dreaded grave yard shift!!

[Sweetz172]

A little back story. I'm 31 (almost 32). I have 2 kids (11 and 6). I used to weigh 167lbs and I'm now down to 145lbs. At my heaviest (167lbs) my bf% was over 30...I had my bf% checked about a month ago and at 145lbs my bf% was at 21%. I'm 5'0" so, all that weight looks terrible on me...My goal is to get down into the 130 range and have 10-12% bf. My "better me" journey started in August 2012. It's been a slow process, I've fallen off the wagon on many occasion. I'm happy to say I'm back on my way to improving my body. I workout 4-5 days a week, weight training and cardio. I lift weights 3-4 days a week for 30-45 min. Cardio is 5-6 days a week, anywhere from 25min (HIIT) to 45 min (elliptical, level 8-10 and sprint machine, level 5) I work graveyard (10pm-6:40am) Fri-Tues. I was trying to figure out my meals while at home and at work. I obviously can't go 8 hours without eating so here's how a typical day/night usually looks. I switch chicken with other lean meats (turkey breast, beef (bottom round trimmed fat), also, I don't always have the rice cake or cheese. I have the protein shake daily, sometimes twice.

Morning (between 7-7:30am)
Protein shake + 1 medium banana
1 slice pepper jack cheese
1 rice cake w/1 tbsp peanut butter

8am-12pm sleep

12pm
tuna (canned in water)
romaine lettuce (1/2 cup)
roma tomato (small)
avocado (cubed 1/4 cup)

3pm
rice cake w/1tbsp peanut butter

6pm
boneless/skinless chicken (grilled)
carrots, broccoli (steamed)
brown rice (1/2 cup cooked)

6pm-9pm sleep

9:15p
protein shake

So here is where it gets a little tricky. My first break is at 12:30am. I know my new day starts at midnight. My breaks go like this, 12:30am (15min), 3am (45min lunch), 5:00 (15 min). I never know what to eat/how much to eat at night. Typically it goes like this:

12:30am
medium apple w/2 tbsp peanut butter

3:00am
lean meat
tomato/avocado salad (black pepper, 1tbsp balsamic vinegar/olive oil)

5:00am
pistachios (1/8 cup)

then back to the routine above this (7am start)

I feel like I'm eating too much, I could be wrong but me myself, I feel that way. Maybe I'm not eating correctly or I'm eating too much of something (carbs, protein, fat). If anyone has any suggestions/comments/critique, anything, I'm open and willing to listen/try things out.

I can be a little picky as far as food goes. I don't eat eggs or any seafood other than tuna...Lame, I know lol! Looking forward to the responses

[-KJ-]

Hey bro I'm out at the minute and busy so a little hard to critique your diet!

In the mean time I'd suggest listing your diet from 12am to 12am the following day with macros for each item and meal!

Keep it like above with sleep times and workout times too..

Someone else might chime in in the meantime!

[Sweetz172]

Hey bro I'm out at the minute and busy so a little hard to critique your diet!

In the mean time I'd suggest listing your diet from 12am to 12am the following day with macros for each item and meal!

Keep it like above with sleep times and workout times too..

Someone else might chime in in the meantime!

Cool, thanks! So here is a more detailed plan for today, from 12am-12am. Currently my TDEE (if I've calculated correctly is 2204. I'm starting out cutting 300cals from that, 1904. My split is 30/40/30. I don't do good with carbs hence the lower %. 143g carbs, 191g protein, 63g fat.

12:30am cals/carbs/protein/fat
Rice cake 35/7/1/0
Peanut butter (1tbs) 95/3.5/3.5/8

3am
Tuna (chunk light/water) 70/0/17/.5
Pepper jack cheese slice 80/0/5/6
Meatless riblet 160/15/13/5

5am
Rice cake 35/7/1/0

7:30am
Turkey bacon (baked) 90/0/6/7
Protein shake 140/3.5/23/5
Banana 150/27/1/0
Strawberries 1/2 cup 23/5.5/.5/.5
Almond milk 8oz 40/1/5/2

Sleep 7:45-11am

12:30p
Chicken breast (4oz) 100/0/22/3.5
Brown rice (1/8c cooked) 170/18/4/1.5
Baby carrots (raw, 9 peices) 35/8/1/0
Avocado (small, 1/2) 70/4/1.5/6.5
BBQ sauce (1tbs) 22.5/5.5/0/0
Bolthouse farms ranch (1tbs) 24.5/1.5/.5/1.5
Light soy sauce (1tsp) 2/0/0/0

3pm
Protein shake 140/3.5/23/5

6-8pm sleep

8:30p
Meatless chicken patty, baked, 200/16/8/5
Buffalo Tabasco sauce 0/0/0/0



I start work at 10p, so I won't eat again until 12:30am 8/13.

Here are my totals for the day:
Calories: 1678.5 (225.5 remaining)
Carbs: 127.5 (15.5)
Protein: 136.5 (54.5)
Fat: 58.5 (4.5)

Any critiques/advice, anything would be greatly appreciated!

[largerthannormal]

Few things to go over. ( ill answer more later off to the gym)

for one the way you calculated your 2200 is way to high, how did you come up to this #?

your foods are okay but there is alot of room for improvement.

also the macros you is there is reason you are chooseing that split? are you saying 30 protein 40 carbs 30 fat? or 30 carbs 40 protein and 30 fat?

in most cases no women do well over 30% carbs.

[Sweetz172]

Yes, 30carbs/40protein/30fat. I know I don't do well with a lot of carbs...I just started this diet so I know there is def room for improvement! I actually read through a lot of the stickies in the nutrition section to calculate bmr/tdee. My bf% is on the higher end...if my calculations are off by all means I'm open for anything/everything suggestion wise. Thanks!!

[largerthannormal]

I will attach a photo in morning when I'm close to a computer so we can get a more accurate estimate on your bf%. Off the top of my head your maintaince is prolly closer to what you think your cutting calories are. On another note you may want to try either a 50pro 30 carb 20 fat. Or possibly even a 60pro 20 carb 20 fat. I'll help more in the morning when. By a computer..

[largerthannormal]

Edited :double post

[Sweetz172]

Awesome, thanks! I'm definitely willing and open to trying any suggestions. Looking forward to your response!

[Sweetz172]

Well, my calculations are definitely off...I thought my bf% was a lot higher than it is. My current bf% is 24.5%, had it checked earlier today. I'll recalculate and see if we come up with the same numbers

[Sweetz172]

Oops, typo. I mean I thought it was lower than it was. Ah well, I think I calculated incorrectly anyway.

[-KJ-]

Hey so your fat mass is ~ 36lbs assuming 24.5%bf.


To work out your approx maintenance cals it is LBM x 15 = 1650 which I'd think is a good starting place for you!

Now why did you chose the 30% protein and 40% carbs?
If I were you I would change that and go with a 50/25/25
Giving you macros of roughly 206p 103c 46f
Now if you like you could begin with cutting 200 cals from here but generally I start at maintenance and work down!

What's you workout regimen like?

Food choices are not too bad but can be improved. For your carbs try to stick to sweet potato, potato, oats, some fruits and plenty of fibrous veg

Protein should be lean meats firstly and supplements second.

Fats come from fish lean meat nuts and oils. Also some avocado is a good choice.

Ill be on a computer soon so ill reply if I missed anything!

[Sweetz172]

Thanks! The split is actually 40 protein, 30 carb Yeah, I recalculated my numbers and somehow got way off...I actually bought a bunch of sweet potato yesterday and plan on baking those up when I get home from work in about 4 hours.

I work out 5-6 days a week. Weight train M, T, Th, F, cardio W, Sat, rest Sunday. Here goes:

Monday (3 x 8-12 reps)
Bench press
Bent over barbell row
dumbbell shoulder press
skull crushers
barbell curl

crunches/sit ups w/15lb medicine ball

Tuesday:
Barbell squats
dead lifts
leg extensions
lying leg curls
standing calf raises
exercise ball crunches/sit ups

Wed: HIIT cardio 20 min, 40 min on sprint machine (level 5) or elliptical (switch between level 6 and level 10)

Thurs:
dips
pull ups
lateral raises
tricep pushdowns
cable curls

Friday:
deadlift
leg press/hack squats
dumbbell lunges
seated calf raises
dumbbell shrugs
decline crunches (3 x 10-15)
hyper extensions (3 x 10-15)

This is my workout plan for the next 4 weeks. I'll be increasing weight and decreasing reps for weeks 5-8 and again for weeks 9-12. That's the plan anyway. Same exercises, more weight, less reps.

Any advice/critique would be awesome

[-KJ-]

Thanks! The split is actually 40 protein, 30 carb I would stick with what I said above with 50/25/25 so wou need to recalculate your diet above Yeah, I recalculated my numbers and somehow got way off...I actually bought a bunch of sweet potato yesterday and plan on baking those up when I get home from work in about 4 hours.

I work out 5-6 days a week. Weight train M, T, Th, F, cardio W, Sat, rest Sunday. Here goes: Eventually I would add in some HIT cardio PWO but for now thats a good start.

Monday (3 x 8-12 reps)
Bench press
Bent over barbell row
dumbbell shoulder press
skull crushers
barbell curl

crunches/sit ups w/15lb medicine ball

Tuesday:
Barbell squats
dead lifts
leg extensions
lying leg curls
standing calf raises
exercise ball crunches/sit ups

Wed: HIIT cardio 20 min, 40 min on sprint machine (level 5) or elliptical (switch between level 6 and level 10)

Thurs:
dips
pull ups
lateral raises
tricep pushdowns
cable curls

Friday:
deadlift
leg press/hack squats
dumbbell lunges
seated calf raises
dumbbell shrugs
decline crunches (3 x 10-15)
hyper extensions (3 x 10-15)

This is my workout plan for the next 4 weeks. I'll be increasing weight and decreasing reps for weeks 5-8 and again for weeks 9-12. That's the plan anyway. Same exercises, more weight, less reps.

Any advice/critique would be awesome

Workout looks ok a standard upper / lower split.

I would change up exercises every so often. Maybe keep the main compound moves but change up the others. Everything works but only for a certain amount of time.

[largerthannormal]

I think KJ gave you a pretty good starting place,

his macros look like a good start point

KJ considering shes a female most females use a multiplier of 13 instead 15 which would lower her maintenance.


BUT even though a multiplier in this case would put her to low to where she should start so I like where you put her maintaiance at.

I would consider starting a hair lower to start seeing results. maybe 1450-1500 . keep an eye on it for 2-3 weeks and watch the scale. anything more or less than 1.5 lbs a week and we will re adjust. so yes you are right on brotha

either way I think KJ has close to a good start point and can handle this just fine for you!

good luck guys/ gals!!

[-KJ-]

I think KJ gave you a pretty good starting place,

his macros look like a good start point

KJ considering shes a female most females use a multiplier of 13 instead 15 which would lower her maintenance.


BUT even though a multiplier in this case would put her to low to where she should start so I like where you put her maintaiance at.

I would consider starting a hair lower to start seeing results. maybe 1450-1500 . keep an eye on it for 2-3 weeks and watch the scale. anything more or less than 1.5 lbs a week and we will re adjust. so yes you are right on brotha

either way I think KJ has close to a good start point and can handle this just fine for you!

good luck guys/ gals!!

the reason I gave a multiplier of 15 was as you said IMO was too low a place to start. Although as you have said, I did say she could cut 200 cals from the value I gave her to start if she wished but I thought 1650 was the best.

lol ill give my input happily but your input is just as important so stay chimed in bro

[largerthannormal]

Looks like were on the same page

will do buddy!

the reason I gave a multiplier of 15 was as you said IMO was too low a place to start. Although as you have said, I did say she could cut 200 cals from the value I gave her to start if she wished but I thought 1650 was the best.

lol ill give my input happily but your input is just as important so stay chimed in bro

[Sweetz172]

Thank you both, I really appreciate the info/advice. So, I'm going to cut the calories by 200 for 2-3 weeks, see how that goes. If its too little, I'll add 100 back and go from there. So, here is my diet today:

12:30am cals/carbs/protein/fat
Watermelon 23/6/.5/0
Rice cake 35/7/1/0

3am
Meatless chicken patty 200/16/8/5
Zucchini 85/6/6/5
Pepper jack slice 70/0/5/6
Rice cake 35/7/1/0

7:30a
Turkey bacon, baked, 2 slices 60/0/4/5
Banana 48/14/1/0

12:30p
Turkey bacon 60/0/4/5
Chicken 100/0/28/3.5
1/2 mashed sweet potato 90/20.5/2/0
1/2 tbsp cinnamon butter 45/2.2/0/4.5

2:30 gym

3:30 protein shake 140/3.5/23/5

6-8 sleep

8:30p
Chicken 100/0/28/3.5
Steamed broccoli 1cup 54/11/4/1

Totals: cals 1088, carbs 74, protein 108, fat 44.

Question, what do I do if I haven't met the totals? Do I eat more, not worry about it if I feel satisfied? I know my numbers are under the 50/25/25 split...I have some fine tuning to do (no more turkey bacon or rice cakes...probably cut out the cheese as well). Thanks again to the both of you. Looking forward to your responses ��

[-KJ-]

Thank you both, I really appreciate the info/advice. So, I'm going to cut the calories by 200 for 2-3 weeks, see how that goes. If its too little, I'll add 100 back and go from there. So, here is my diet today:

12:30am cals/carbs/protein/fat
Watermelon 23/6/.5/0
Rice cake 35/7/1/0

3am
Meatless chicken patty 200/16/8/5
Zucchini 85/6/6/5
Pepper jack slice 70/0/5/6
Rice cake 35/7/1/0

7:30a
Turkey bacon, baked, 2 slices 60/0/4/5
Banana 48/14/1/0

12:30p
Turkey bacon 60/0/4/5
Chicken 100/0/28/3.5
1/2 mashed sweet potato 90/20.5/2/0
1/2 tbsp cinnamon butter 45/2.2/0/4.5

2:30 gym

3:30 protein shake 140/3.5/23/5

6-8 sleep

8:30p
Chicken 100/0/28/3.5
Steamed broccoli 1cup 54/11/4/1

Totals: cals 1088, carbs 74, protein 108, fat 44.

Question, what do I do if I haven't met the totals? Do I eat more, not worry about it if I feel satisfied? I know my numbers are under the 50/25/25 split...I have some fine tuning to do (no more turkey bacon or rice cakes...probably cut out the cheese as well). Thanks again to the both of you. Looking forward to your responses ?

If your feeling hungry add the 200 cals back in and go from there! The reason we start were we do is cals will eventually have to be lowered and we don't want to drop too low!

Your diet today needs to be higher in terms of cals! Try hit the macros I set above..
If you find it hard prepare a diet that reaches these macros and follow it day by day!

Some foods can be cha fed for variety but stick to the macros!!

[largerthannormal]

So which meal is your breakfast? 12;30?

exactly where and how much do you sleep?

and where and when is work hours wise?

Thank you both, I really appreciate the info/advice. So, I'm going to cut the calories by 200 for 2-3 weeks, see how that goes. If its too little, I'll add 100 back and go from there. So, here is my diet today:

12:30am cals/carbs/protein/fat
Watermelon 23/6/.5/0
Rice cake 35/7/1/0

3am
Meatless chicken patty 200/16/8/5
Zucchini 85/6/6/5
Pepper jack slice 70/0/5/6
Rice cake 35/7/1/0

7:30a
Turkey bacon, baked, 2 slices 60/0/4/5
Banana 48/14/1/0

12:30p
Turkey bacon 60/0/4/5
Chicken 100/0/28/3.5
1/2 mashed sweet potato 90/20.5/2/0
1/2 tbsp cinnamon butter 45/2.2/0/4.5

2:30 gym

3:30 protein shake 140/3.5/23/5

6-8 sleep

8:30p
Chicken 100/0/28/3.5
Steamed broccoli 1cup 54/11/4/1

Totals: cals 1088, carbs 74, protein 108, fat 44.

Question, what do I do if I haven't met the totals? Do I eat more, not worry about it if I feel satisfied? I know my numbers are under the 50/25/25 split...I have some fine tuning to do (no more turkey bacon or rice cakes...probably cut out the cheese as well). Thanks again to the both of you. Looking forward to your responses ��

[-KJ-]

So which meal is your breakfast? 12;30?

exactly where and how much do you sleep?

and where and when is work hours wise?

Yeah it was still a little vague! I think it is the 12.30 meal mate... I asked in a previous post to lay it out that way!!

[largerthannormal]

Agreed.let's wait for her response..