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View Full Version : How is my diet? Could anyone provide tips?



Rutherford
10-23-2012, 05:48 PM
Hi guys, I'm near here. My name is Rutherford and I have been working out for roughly 1 year now. I've managed to drop from around 30% body fat to a bit under 20% body fat and stay around the same weight. (I have chest, bicep, shoulder definition, harder calves). I'm about 5'10.5 ~ 5'11" and 195 lbs. I do cardio at least 3x a week (run 3 miles) and then I lift 3x a week too. My goals are to get to 10% body fat, and here is my diet. I haven't lost weight in a long time, and I'm not sure whats wrong with it. I cannot eat between 9 -> 4 because I have school

Breakfast: (9am)
oatmeal with skim milk, 5 eggs : 400 calories

Snack (2pm)
protein bar, 300 calories

Workout

Lunch(6pm)
chicken, steak, fish, or pork with a potato and glass of milk: 500 calories

Dinner(8pm)
cottage cheese, 5 eggs, milk: 400 calories

I'm not really sure what to do, because I eat around 1600 calories a day, maybe around 1800 with fruits and veggies; and I run about 9 miles a week, along with lifting weights 3 hours. I know my diet is horrible, but I'm not really sure what to do. I have been eating quite a bit of brown bread recently, but I still am not losing weight.

tom183
10-23-2012, 07:22 PM
I cannot eat between 9 -> 4 because I have school

They don't give you a lunch break?

I would guess that you are underestimating your calorie intake. For example:


cottage cheese, 5 eggs, milk: 400 calories

An egg on its own is best part of 80 calories which means your milk and cottage cheese is pretty much amounting to zero calories. The same example would apply to your breakfast meal.


I have been eating quite a bit of brown bread recently, but I still am not losing weight.

Why do you think brown bread would help?

Rutherford
10-23-2012, 09:49 PM
Sorry, by eggs I meant egg whites

DontTakeEmOff31
10-23-2012, 10:10 PM
I agree with tom, you probably aren't counting your calories correctly. I'd say take a day and actually measure intake (using a scale) and then get back to us.

chicken, steak, fish, or pork with a potato and glass of milk: 500 calories

There is no way that is only 500 calories unless the chicken and potato are both very small.

tom183
10-23-2012, 11:20 PM
Sorry, by eggs I meant egg whites

I still maintain that inaccurate calorie counting is likely your problem. Sentences like this are fairly indicative of someone who is estimating, not tracking.


I eat around 1600 calories a day, maybe around 1800 with fruits and veggies

RichMcGuire
10-25-2012, 05:15 PM
Theres also a possibility that if youve been eating only 1600 calories for a year now, your metabolism has slowed to compensate. You could try a structured refeed or take a couple weeks off of dieting. Regardless if you are off slightly on your calories, its still not a lot of food for a guy your size who is also doing cardio 3x a week.

IFBB David H
11-14-2012, 09:26 AM
I would suggest a few things here:

1. More (smaller meals) - you have 4 meals here which is fine, but i would decrease your portions and increase the number of times you eat in a day. I know you have school, but you can remedy this by preparing your food in advance and bringing it with you to eat during the day.

2. There's a lot of milk in there. Milk is fine in moderation, but it appears that you have it with every single meal (with the exception of the protein bar). I would add more vegetables (particularly green vegetables) and fruits with your meals - they contain less calories than milk.

3. Eggs - switch to egg whites. If you are eating 10 eggs a day, you are taking in quite a bit of fat and cholesterol here. Switching to egg whites will elimiate quite a bit of fat and reduce your calories.

4. Brown Bread? Is that whole wheat bread? Whole Grain bread? Or wheat flavored bread? It's important to know the difference, but bread, by trade, is very processed. I would only eat bread in moderation.

Good luck!

RichMcGuire
11-15-2012, 06:36 PM
I still think reducing your calories further .. given your activity level and bodyweight..is really stupid. I think your problems are now hormonal.

WBBIRL
11-16-2012, 07:28 AM
Hi guys, I'm near here. My name is Rutherford and I have been working out for roughly 1 year now. I've managed to drop from around 30% body fat to a bit under 20% body fat and stay around the same weight. (I have chest, bicep, shoulder definition, harder calves). I'm about 5'10.5 ~ 5'11" and 195 lbs. I do cardio at least 3x a week (run 3 miles) and then I lift 3x a week too. My goals are to get to 10% body fat, and here is my diet. I haven't lost weight in a long time, and I'm not sure whats wrong with it. I cannot eat between 9 -> 4 because I have school

Breakfast: (9am)
oatmeal with skim milk, 5 eggs : 400 calories

Snack (2pm)
protein bar, 300 calories

Workout

Lunch(6pm)
chicken, steak, fish, or pork with a potato and glass of milk: 500 calories

Dinner(8pm)
cottage cheese, 5 eggs, milk: 400 calories

I'm not really sure what to do, because I eat around 1600 calories a day, maybe around 1800 with fruits and veggies; and I run about 9 miles a week, along with lifting weights 3 hours. I know my diet is horrible, but I'm not really sure what to do. I have been eating quite a bit of brown bread recently, but I still am not losing weight.

First you need to identify your goals and carefully read the bold parts. You say that you've dropped about 10% worth of bodyfat and essentially converted most of it into muscle mass. Over the course of an entire year, this is not an unrealistic transformation.

It seems that your not content with losing weight and that you want to undergo body recomp without altering your scale weight much which is fine.



1600 calories seems kinda low to me. Your body gets used too and can adjust itself to be more efficent with a deficit in calories. Right now your consuming about 11,200 calories a week. I'd up that number to about to about 18,000 or 19,000 for a week or two. This would give you, on average, about an extra thousand calories a day. I don't know how you structure your workouts but on your off days I'd go about 2200 and lifting days I'd go about 3200.

Eating many small meals or a few big ones is a matter of personal preference. Whatever you can follow and makes you happy.

Behemoth
11-16-2012, 01:20 PM
Do as the other have suggested and track your calories meticulously. I would drop all cardio until you can learn to manipulate your weight through diet alone. Cardio's a diasaster as a crutch.

Stumprrp
12-01-2012, 11:17 AM
If you cant eat much during the day i would just eat 2-3 large meals. It makes no difference how many meals you eat in a day. Also get rid of the egg whites and eat the whole egg.

Invain
12-03-2012, 08:23 AM
I still think reducing your calories further .. given your activity level and bodyweight..is really stupid. I think your problems are now hormonal.

More than once I've been long into a cut and progress will slow way down even though I slowly drop cals, it's not until I have a big cheat day and then slightly increase overall cals that I start making progress again. Dropping cals too low can definitely cause more harm than good.

Alex.V
12-24-2012, 08:41 PM
You'll find out five healthy celebrities you'll want to integrate into your foods more often.

I could EASILY think of at least ten celebrities I'd be happy to eat.

Alinshop
01-21-2013, 09:14 AM
I would eat a bigger breakfast to get your metabolism going.

chris mason
01-21-2013, 09:29 AM
You can't lose weight because your approach is ALL wrong.

Your running is steady state, low intensity cardio. The body adapts to it to the point you hardly get any caloric expenditure even with all of that exercise.

Your weight training is likely a horrible routine.

Finally, you have starved yourself to having a slug's metabolism.

Now, if you want to get on the right track do the following:

- Learn about high intensity internal training for fat loss (HIIT). This totally replaces your running and any other form of steady state cardio.
- Check out our free HCT-12 bodybuilding program. Follow it to a "T".
- Immediately bump your calories to at least 3k per day. Even if you gain weight initially stick with it for the long term. Once you start to normalize your metabolism again (as this may takes months) you can begin to slowly cut cals if needed. The truth is that is you train properly you likely won't have to. Your body composition will begin to change. You will have to be patient and accept initial fat gains. Keep the diet healthy with relatively unprocessed foods, very low sugar etc.

Matthew Bryduck
01-21-2013, 10:34 AM
Chris Mason dropping them knowledge bombs!!!!