Critique on my diet please...
- 03-18-2014, 08:05 PM
Hey guys, i have used this forum for info but finally joined for professional critism. I am trying to lose weight but want to build or keep muscle as much as possible. Age:22
Bf%- honestly never checked my guess low 30s
I was 310 pounds 2 years ago lost alot of weight to about 250 and when my son was born and let my training and nutrition take a back seat. Now joined a gym spent the last two months dialing in my diet and workout routine. I havent seen that much weight loss and im unsure of its that i obtained a recomp or of im overestimating my calorie intake. Diet looks like this
Fast from 8pm to 12pm workout 5 days a week
530am 12pm= 3 egg whites 1 whole egg 3 alices of turkey maybe 3oz and 1/2 medium sweet potato grilled with butter
3pm= baby spinach wwith turkey or grilled chicken- or chicken and quinoa
6pm- turkey and salad lately but some kind of lean meat and veggiea
Supplements Pre workout, bcaa during training, multi fish oil and soon forskolin Any critiques and advice is greatly appreciates
I also take a ZMA supp at night thats only been two weeks
- 03-18-2014, 08:45 PM
Im assuming you are a girl?
- 03-18-2014, 08:50 PM
What's your life like outside of the gym? Active a lot or do you spend a lot of time sitting down?
03-18-2014, 08:50 PM
No why would you assume that? I dont wanna be putting that vibe out there lol
03-18-2014, 08:51 PM
03-18-2014, 08:53 PM
[QUOTE="Ambizione;4406758"]Im assuming you are a girl?[/QUOTE
I understsnd the child being born thing made me sound like i was preggers lol, but i was working so much to make due sleeping so little that i just couldnt find the energy in me to rele train
03-18-2014, 08:54 PM
Looks like you're under eating, what is that, 1200 calories there?
I'd slam 20g of whey before and after your workout at least, with macros like that anyways.
03-18-2014, 08:58 PM
03-18-2014, 09:06 PM
I apologize OP, I assumed that because of the baby statement yes, and also how little you are eating. I could go on in a big post about this but im going to try and help as simple as possible. I would reccomend calculating your maintenence calories and starting by subtracting 300 calories a day from that. I think your diet looks healthy, but you need to keep in mind weight gain and loss all comes down to calories in vs out, and I also want you to keep one tip in mind, When peoples goals are weight loss they usually eat very little and train very hard, only to notice that after a short while they stop losing weight. In an effort to continue to lose weight the first thought would be to drop calories or do more cardio, only to find that your progress has come down to a screeching halt. This is called starvation mode, and your body is getting so little & working so hard that it refuses to lose weight. Keep your calories at -300 daily and when progress slows down reduce by another 100 calories until you need to asses again. Hope this helps
03-18-2014, 09:29 PM
03-18-2014, 09:42 PM
03-18-2014, 09:50 PM
03-18-2014, 09:51 PM
03-18-2014, 09:58 PM
Guys i cant thank you enough for the help i really appreciate it, and yeh my mom (who is a healthcare professional) let me eat pasta, solely pasta, for the first six years of my life supplemented with extra soda lol. I am pretty excited to be able to eat more but is what i said about the whey pre and post good for a meal or should i eat something different, i know whole foods are king but time is kind of crunched. May make an accountability log soon
03-18-2014, 10:01 PM
03-18-2014, 10:06 PM
03-18-2014, 11:05 PM
No. Healthy shake with maybe 200-300 cals, 25+ pro, 20 carb 10g fat
03-19-2014, 12:34 AM
He's right, you need more calories.
it's fine if you stop eating after eight, but you need to start eating a pre and post workout meal.
You don't need shakes, and you should stop drinking the aminos intra, as fat loss is your main goal.
03-19-2014, 12:46 AM
Post workout have your chicken and quinoa
Then eat everything else as planned. When you add these in maybe for your three pm meal try to drop the quinoa for the first week or two, see how your body responds.
As far as lifting stick to your compound lifts.
Do a few sprints to warmup, and or whatever else you need to do.
After you finish training do a few more rounds of sprints.
Do not sprint every day. Do start easy on them. Work your way into it.
Look into a strength training program. Follow it with conditioning work as I described above.
Alternate your cardio.
If you have the money for a sled, invest in it.
sprint with it behind you
Pull it backwards
Row it to you
All good stuff.
Check out elitefts.com they have a great exercise index.
03-19-2014, 04:24 AM
03-19-2014, 11:28 AM
03-19-2014, 02:13 PM
He shouldn't be using them. He's thirty percent body fat
03-19-2014, 02:15 PM
03-19-2014, 02:22 PM
Being 30% bodyfat is high, but I cant see any harm in him taking bcaas. I will say that you should probably save your money though. At this point I would reccomend sticking to the diet and training and not distracting yourself with supplements. Maybe have a scoop or two of whey a day. Thats just my take on it.
03-19-2014, 02:23 PM
03-19-2014, 02:24 PM
03-19-2014, 02:28 PM
03-19-2014, 02:32 PM
I was under the impression BCAA, in the most basic phrase, preserves muscle, and makes your body utilize fat/glycogen stores as a main energy source.
03-19-2014, 02:35 PM
03-19-2014, 02:37 PM
You're right but at thirty percent he's not going to be burning muscle.
03-19-2014, 02:37 PM
03-19-2014, 02:43 PM
03-19-2014, 03:17 PM
03-19-2014, 03:23 PM
A picture would help, but inbetween 20-30 it really is hard to tell a difference.
03-19-2014, 03:24 PM
When i get home ill post pics
03-19-2014, 05:16 PM
Its not letting me up load basically im getting the feeling that at thirty i would be trememndosly fat which im noy my gut doesnt hang like it used to my face doesnt have too much fat its rele my man boobs mid section and love handles that hold alot
03-19-2014, 05:24 PM
How much do you weigh and what is your bench, squat, and deadlift? If you really work hard with these movements along with cardio and your diet, then I'd assume you'd be obliterating the fat
03-19-2014, 06:07 PM
03-19-2014, 06:08 PM
If u look at my accountability thread im trying a new split that should really boost fat loss
03-21-2014, 01:32 PM
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