I need expert diet help

Rugger

Rugger

Well-known member
So I’ve been on a strict cutting diet for about a month due to sports reasons. I’ve lost about 20-25 lbs of something during that time period, mostly fat albeit some muscle, too. Recently, as in the last 4 or 5 days, I haven’t lost any more weight. I’m wondering if this is due to my timing. I’m fairly familiar with calorie counting and things like that, but I don’t really know too much about timing.

I’m going to post up my diet along with my work out times and class times so that you all can help me evaluate what I’m doing. I’ll also post my average totals at the end.


M-W-F
7am: wake up
½ cup oatmeal
1 cup blueberries
1 cup strawberries
2 O3 Eggs
2 Turkey Sausage

Class: 815-1040

Approximately 11:15:
4-6 oz chicken or Flounder and Salmon Filet
1 cup yams
1 cup mixed veggies

Approximately 1400
Workout

Approximately 1600
2 scoop protein shake mixed with water (40g protein)
1 Orange

1800-2000/2030
Rugby Practice

Approximately 2100
4-6 oz chicken or Flounder and Salmon
1 cup Yams
1 cup mixed veggies

Prebed
4 O3 eggs

Tuesday/Thursday I have class from 950-1140 and then again from 1330-1510. You can imagine my eating schedule around these days pretty easily, I hope.

Calories:2035
Fats: 56
Proteins: 167 :run:
Carbs: 206

Issues
1) Amount of protein. I can’t seem to add enough protein without adding too many calories. I want to stay near 2000 calories for fat loss purposes, but I need the extra protein. Ideas?

2) Timing. I know that I need carbs in my afternoons because of my extensive physical activities, but I need some carbs in the morning to give me energy. I can’t add any more carbs in the afternoon with out going over my 2k cal limit. What should I do?


Any help is appreciated. Thanks guys. :wave:
 
What are you trying to do? Drop another 5-10 Lbs? And what does your cardio workout routines look like? And your WeightLifting routines look like?
 
Rugger1 said:
So I’ve been on a strict cutting diet for about a month due to sports reasons. I’ve lost about 20-25 lbs of something during that time period, mostly fat albeit some muscle, too. Recently, as in the last 4 or 5 days, I haven’t lost any more weight. I’m wondering if this is due to my timing. I’m fairly familiar with calorie counting and things like that, but I don’t really know too much about timing.

I’m going to post up my diet along with my work out times and class times so that you all can help me evaluate what I’m doing. I’ll also post my average totals at the end.


M-W-F
7am: wake up
½ cup oatmeal
1 cup blueberries
1 cup strawberries
2 O3 Eggs
2 Turkey Sausage

Class: 815-1040

Approximately 11:15:
4-6 oz chicken or Flounder and Salmon Filet
1 cup yams
1 cup mixed veggies

Approximately 1400
Workout

Approximately 1600
2 scoop protein shake mixed with water (40g protein)
1 Orange

1800-2000/2030
Rugby Practice

Approximately 2100
4-6 oz chicken or Flounder and Salmon
1 cup Yams
1 cup mixed veggies

Prebed
4 O3 eggs

Tuesday/Thursday I have class from 950-1140 and then again from 1330-1510. You can imagine my eating schedule around these days pretty easily, I hope.

Calories:2035
Fats: 56
Proteins: 167 :run:
Carbs: 206

Issues
1) Amount of protein. I can’t seem to add enough protein without adding too many calories. I want to stay near 2000 calories for fat loss purposes, but I need the extra protein. Ideas?

2) Timing. I know that I need carbs in my afternoons because of my extensive physical activities, but I need some carbs in the morning to give me energy. I can’t add any more carbs in the afternoon with out going over my 2k cal limit. What should I do?


Any help is appreciated. Thanks guys. :wave:
Click to expand...


Replace 80% of the carbs with fats.
 
What are you trying to do? Drop another 5-10 Lbs? And what does your cardio workout routines look like? And your WeightLifting routines look like?
Click to expand...
I run probably 10-20 miles a week between rugby and treadmill. Rugby is a lot of sprinting, though. Weighlifting is standard 4 day rotation, 4th day being off. Other three are 3 day split. I don't do legs in season much. And yes, another 5-10 lbs is the goal. Probably closer to 10.


Replace 80% of the carbs with fats.
Click to expand...

Simply to have an extremely low carb diet and assuming that's what's inhibiting my fat loss? What are some good fat calories besides peanut butter? Surely I can't replace most of my carbs with oils? I have a symptomatically addictive personality and peanut butter is my one true vice. If i start eating it I can't stop.
 
CryingEmo said:
Replace 80% of the carbs with fats.
Click to expand...
That would negatively impact his performance.

Try adding some low-mod intensity cardio in the am. Keep your nutrition and macros the same.
 
I'm playing inside and outside center for the spring season. Once, *if* my back heals up(knock on wood) and I can squat and deadlift I'll probably play flanker again. But this center stuff is pretty cool, also.
 
nice...i play tighthead and flank...graduated last year from college and joined up with a mens team by me after...always nice finding ruggers in the states.

dan
 
I'm going to try eliminating the lunches yams to lower carbs and calories. With the lower calories I'll add a protein shake which will put me at 200g protein and about 2k cals.
 
you're taking in to many carbs 200grams? lower that and increase more protein some more fats wouldn't hurt either
 
Alright I've switched things around a bit: Here's what todays diet will look like

1985 calories
220.73 grams of protein
55.86 grams of fat
131.51 grams of carbohydrates.

Thoughts? I have about 800 calories at breakfast and the rest is pretty evenly spread out.
 
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