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Diet check please

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mikejm
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2009/07/29 12:48:02 (permalink)
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Diet check please

Hi, I'm looking to loose about a stone of fat over the next couple of months.
My stats are: Height 6'1, Weight, 182lb, 21% bf.
 
Please can you critique this diet, is there enought protein? Too many carbs? Will I lose muscle?
 
8:30 - 50g whey 1 cup oats
 
11:45 - 4 thin slice wholemeal bread, 135g tuna, 1 tbsp mayo, tomatoes/salad, banana
 
16:00 - 50g whey, 1 cup of oats (no oats if non-weights day)
 
17:00 - Weights followed by 5k run (Tues, Weds, Fri). 5k Run only on Thurs.
 
19:00 - 120g salmon + potato + brocolli OR 150g chicken breast + 200g rice + mix
veg OR 125g lean mince + 200g pasta + veg
 
22:00 - 200g cottage cheese, pineapple.
 
Many thanks.

#1

9 Replies Related Threads

    loz_86
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    Re:Diet check please 2009/07/29 14:18:58 (permalink)
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    how much does a cup of dry oats weigh? i'd make it 75g oats portions, 100g rice / pasta portions, increase the size of the veg portions, make salmon and lean mince 150g, 300g cottage cheese. go for the salmon where possible for healthy fats



    #2
    mikejm
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    Re:Diet check please 2009/07/29 14:35:51 (permalink)
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    Hi Loz,

    Not sure how much a cup of oats weighs, it's powdered oats like ready brek so won't be as much as raw oats, more like 50g I think. Is that enough?
    Should I limit potato portions to 100g with the salmon too? Is that 100g dry weight of rice and pasta or cooked?
     
    Thanks.
    #3
    loz_86
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    Re:Diet check please 2009/07/29 17:42:00 (permalink)
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    50g should be ok.. if you're lacking energy to train you could bump it up a bit

    its dry weight

    and yeah, 3 or 4 small spuds is plenty

    #4
    spurs.4.life
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    Re:Diet check please 2009/07/29 18:01:16 (permalink)
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    Have the 16:00 meal at 15:00 if possible, because you got too much of a gap in between 2nd and 3rd meal.
    #5
    hamiltonsfitness
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    Re:Diet check please 2009/07/29 18:30:36 (permalink)
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    First up you won't lose a stone of fat in a couple of months, that's a third of your bodyfat, best be reasonable and aim at around half a stone.

    Second, what did you calculate you maintenance calories at before you made any changes? (you know:- how many calories were you eating and what effect was it having on your weight?)
    #6
    loz_86
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    Re:Diet check please 2009/07/29 18:34:01 (permalink)
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    hamiltonsfitness

    First up you won't lose a stone of fat in a couple of months, that's a third of your bodyfat, best be reasonable and aim at around half a stone.




    8 weeks, 2lbs a week, thats 16lbs lost

    starting at 21% body fat that is easily achievable with correct diet, training and cardio, with minimal muscle loss

    better to be optimistic and really work for it



    #7
    hamiltonsfitness
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    Re:Diet check please 2009/07/29 18:45:55 (permalink)
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    8 weeks, 2lbs a week, thats 16lbs lost


    Between and and one and a half pounds per week if you have a reasonable amount of fat in the first place, but attempting to take it from 21% to 14% is likely, even with a good diet and programme, to end in failure and muscle loss.
    #8
    mikejm
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    Re:Diet check please 2009/07/29 22:41:48 (permalink)
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    hamiltonsfitness

    First up you won't lose a stone of fat in a couple of months, that's a third of your bodyfat, best be reasonable and aim at around half a stone.

    Second, what did you calculate you maintenance calories at before you made any changes? (you know:- how many calories were you eating and what effect was it having on your weight?)


    Well I've been going by the Harris-Benedict Equation on fitday.com and it calculates my calorie maintainance to be 2,220 cals, then depending on how long I sleep off, another 430ish, so in all around 2,700 cals before any weights or cardio. I've been on there for about a month and it looks about right as my average daily amount and average daily cals burned are pretty eaqual and I've sayed the same weight at around 13 stone.

    As loz says I want to really work for the results but deep down I know it's unlikely to achieve my target. I think the way my mind works though is that if I aim for what is reasonable it's unlikely I will achieve that, whereas if I aim high I'll end up achieving 'reasonable'

    Any help/suggestions you have would be appreciated though as you certainly look like you know what you are doing!
    post edited by mikejm - 2009/07/30 09:21:17
    #9
    mikejm
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    Re:Diet check please 2009/07/31 11:42:04 (permalink)
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    When you say you need to be in a 500cal deficit each day to stay within a safe weight loss program, does it matter if one day you are on par with your maintainance calories and then the next day you are 1000cal in deficit so you still stay on track to be around 3500cals in deficit per week or will this result in muscle loss?
    #10
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