View Full Version : Creating Diet Plan

12-07-2003, 10:09 PM
I was hoping you guys could help me create a diet that would be easy to follow for a high school student. I am 5'10", 218, not a very low body fat. I need to lose some fat and bulk up for football next year. I already got my workout routine planned, just need an easy to follow diet, that will help me shed the fat and gain some muscle. If you don't have any suggestions, you could just post your diet.

Thanks in advance,


Saint Patrick
12-08-2003, 12:59 AM
*sigh* where to start............

Do you want to cut down and lose fat, or do you want to bulk and gain muscle? Pick one goal first, because they usualy both can't be done at the same time.

As far as diet, do a search for "foods" and I'm sure you'll find plenty of good threads that spell it out for ya.


12-08-2003, 08:21 AM
I am afraid that this time of year we will have many of these posts. People that made it their new years resultion to get in shape. People are just too afraid to use the search feature or even try to read for a bit prior to posting.

12-08-2003, 01:53 PM
"5'10", 218"

218x12=2616 This is the number of Calories you should shoot to consume daily.

40% from Protien, Lean meats, Chicken, tuna, etc..
40% from Carbs, Low GI, Oatmeal, Brown Rice, etc..
20% from Fats, Good Fats, Fish Oils, Flax Oil

Cardio 3x-4x per week 30-35min sessions, I reccommend HIIT.

There ya go there's a good cutting diet. Now all you have to do is plan your meals and count your calories...that's the fun part. My advice and what works for me is to pre-cook your meals this way your not tempted to go with the Quick Fix dinners when your hungry and craving that sweet snack.


12-08-2003, 04:19 PM
"5'10", 218"

218x12=2616 This is the number of Calories you should shoot to consume daily.

The bodyweight formulas are at best an estimate of daily calorie intake, since they do not take into account bodyfat percentage, activity level, metabolism, etc.

If you are going to use a formula, I would use the Harris-Benedict formula. I belive that is the name of it, if I remember correctly.

12-08-2003, 07:11 PM
Not using any type of formula, just what I reccomend to most people that typically gives results. I have seen MANY people loose good amounts of bodyfat and maintain lean body mass using this method. I use what works...just my .02 but everyone is different.


12-09-2003, 08:12 AM
What about if I did:

Oatmeal for breakfast
Fruits + Veggies @ school for lunch (carrots, bananas)
Meat for dinner, like chicken, hamburger, etc.

Once I start the diet, my parents will also let me get whey, which I will drink before and after workouts.

Once I get whey, and have lost some good weight, I will make egg-white + skim milk shakes for breakfast.

What do you think of something like this? I was also curious, would it be bad to lose the cutting weight fast, I mean, I could go down to 210 or 205 in a week or 8 days, and then start a leaning diet. or would that be bad?

Thanks again,


12-09-2003, 10:27 AM
8 pounds in a week is harsh dude. That's like going on that hollywood diet thing. Patience is key. If you've got until next year's football season, you have plenty of time. The diet sounds good if you are getting the right amount of calories. Remember not to eat too few calories because you can lose whatever muscle you have and you will need that for football. Find what works for you. Maybe use 2600 as a starting point and go up or down from there based on if you lose too much. I think the optimal weight loss is 1-2 pounds a week. hope this helps.

12-09-2003, 06:46 PM
Okay, I will aim to lose it slowly, but what I really want to do is lose it then start leaning up. I used FitDay to create a semi-diet plan, what do you think?

Before Diet (What I ate today):

Calories Eaten Today
source grams cals %total
Total: 2184
Fat: 54 489 23%
Sat: 19 169 8%
Poly: 7 60 3%
Mono: 23 208 10%
Carbs: 362 1423 66%
Fiber: 6 0 0%
Protein: 63 251 12%
Alcohol: 0 0 0%

Calories Eaten Today
source grams cals %total
Total: 1410
Fat: 40 362 28%
Sat: 10 88 7%
Poly: 11 98 7%
Mono: 15 135 10%
Carbs: 140 463 35%
Fiber: 24 0 0%
Protein: 121 484 37%
Alcohol: 0 0 0%

Following a diet consisting of Oatmeal in morning, Vegetables for lunch, meat for dinner, with 2 glasses of milk in there.

Much better Protein/Fat % and much less carb %. I also lowered calories, while never not being full at a meal. I will see how it goes after a week. Any recommendations guys?

12-09-2003, 08:47 PM
Cals are too low.

12-09-2003, 09:21 PM
I added a cup of salted sunflower seeds, but it seems I have added a lot of % of fat to the diet, so now it is a lot of fat.

Calories Eaten Today
source grams cals %total
Total: 2240
Fat: 118 1060 49%
Sat: 18 161 7%
Poly: 62 558 26%
Mono: 30 268 12%
Carbs: 160 506 23%
Fiber: 33 0 0%
Protein: 150 599 28%
Alcohol: 0 0 0%

Any recommendations on foods I can eat to help?

12-10-2003, 04:48 PM
Seeds don't look good on that diet. What about these for stats? I added Soup for lunch, which is the healthiest thing my school sells at lunch.

Calories Eaten Today
source grams cals %total
Total: 1586
Fat: 46 412 28%
Sat: 11 100 7%
Poly: 12 108 7%
Mono: 17 152 10%
Carbs: 166 550 38%
Fiber: 29 0 0%
Protein: 126 503 34%
Alcohol: 0 0 0%