Hey, I've been learning about diet and exercise for about a year now with the help of a friend and the Internet, was wondering what this place thought about it and whether I could get some question answered about it.
I'm 25, 210lbs (95 kg), 5'10 (177.8cm), about 30% body fat, and pescatarian by preference. As recent as about 2 months ago, I was at 200lbs (90 kg), but I went on an extended vacation with no exercise and no diet restrictions, so I'm back on the wagon now.
I _think_ that I'd ideally be at around 180lbs (80kg), with around 20% body fat. This means I need to run a deficit of about 100,000 calories over some period of time.
I've been operating for about 2 weeks around 2100 calories a day, which given a BMR with moderate exercise (explain in a bit), amounts to about a 700 calories deficit at a BMR of 2800. I've only lost about a pound so far, but I am leaner and I am doing strength training (and cheating a bit, life happens), so this doesn't worry me too much. _In theory_, take calories in fat I want to lose and the deficit and the number of days in a month, that suggests I'm about 5 months from my goal: 100000/700/30 = 4.75
My exercise routine is, roughly: Monday squat, Tuesday fast bench press, Friday deadlift, and Saturday bench for reps. I also do some auxiliary lifts like belt squat, reverse glute ham raise, flies, overhead press, and curls. So I know it's important to keep my protein high and get some carbs in before the gym or it's going to suck and I'll get no gains. For your consideration, my approximate regular squat is 315lbs right now for 3, bench is 150lbs for 5, deadlift was 405lbs for 1 (2 weeks ago), and I can overhead press around a hundred pounds for around 6-8.
While I've been watching the diet and exercise for about a year now, this is the first time I've committed to meal prepping, no snacks, no beer, no cheating really. Over the course of the year I've lost 15 lbs which I've gained back (lol), and I'm wondering what you think. Here's the breakdown:
Resulting in the following totals:
Questions:
1. What can I do to improve this?
2. What's a goal macronutrient distribution over the course of the day? My carbs are all focused in one place right now (70% at lunch), which I think must be bad but I don't know. I have a feeling these should be ideally placed before a workout, but I cannot find any straight answers on this.
3. What're some good recipes for pre-made breakfasts? I love the cheese omelette, it's very tasty, but it's a bit of slow down in the mornings that I'd like to keep quick, looking for meal-prep options.
4. Is there any truth to "shakes are for fakes, eat steaks"? Am I wasting my time getting some protein in with shakes?
Thanks for your time!
I'm 25, 210lbs (95 kg), 5'10 (177.8cm), about 30% body fat, and pescatarian by preference. As recent as about 2 months ago, I was at 200lbs (90 kg), but I went on an extended vacation with no exercise and no diet restrictions, so I'm back on the wagon now.
I _think_ that I'd ideally be at around 180lbs (80kg), with around 20% body fat. This means I need to run a deficit of about 100,000 calories over some period of time.
I've been operating for about 2 weeks around 2100 calories a day, which given a BMR with moderate exercise (explain in a bit), amounts to about a 700 calories deficit at a BMR of 2800. I've only lost about a pound so far, but I am leaner and I am doing strength training (and cheating a bit, life happens), so this doesn't worry me too much. _In theory_, take calories in fat I want to lose and the deficit and the number of days in a month, that suggests I'm about 5 months from my goal: 100000/700/30 = 4.75
My exercise routine is, roughly: Monday squat, Tuesday fast bench press, Friday deadlift, and Saturday bench for reps. I also do some auxiliary lifts like belt squat, reverse glute ham raise, flies, overhead press, and curls. So I know it's important to keep my protein high and get some carbs in before the gym or it's going to suck and I'll get no gains. For your consideration, my approximate regular squat is 315lbs right now for 3, bench is 150lbs for 5, deadlift was 405lbs for 1 (2 weeks ago), and I can overhead press around a hundred pounds for around 6-8.
While I've been watching the diet and exercise for about a year now, this is the first time I've committed to meal prepping, no snacks, no beer, no cheating really. Over the course of the year I've lost 15 lbs which I've gained back (lol), and I'm wondering what you think. Here's the breakdown:
Code:
Count Unit Description CaloriesProtein (g)Fat (g)Carbs (g)
2 scoop(s) ON protein powder 120 24 1 3
2 cup(s) almond milk 30 1 2.5 1
4 large eggs 70 6 5 0
0.5 tbsp olive oil 119 0 14 0
1 oz cheese 113 7 9.3 0.4
2 cup(s) red bean chili 167 10 2 31
1 cup(s) cauliflower 29 2 1 5
1 cup(s) brown rice 216 5 2 45
1 2 tbsp peanut butter 188 7.7 16 6.9
2 cup(s) almond milk 30 1 2.5 1
2 scoop(s) Orgain protein powder 75 11 2 8
8 oz cod 29.4 6.4 0.2 0
1 cup(s) cauliflower 29 2 1 5
1 oz cheese 113 7 9.3 0.4
Code:
CaloriesProtein Fat (g) Carbs (g)
Totals 2105 200 85 150
Goals 2300 200 100 150
Caloric totals 801 766 601
Percents 38% 36% 29%
Remaining 195 0 15 0
Breakfast 828 82 50 15
Lunch 578 28 6 112
Preworkout 426 28 11 62
Dinner 377 60 12 6
Breakfast 39% 41% 58% 10%
Lunch 27% 14% 7% 75%
Preworkout 20% 14% 12% 41%
Dinner 18% 30% 14% 4%
1. What can I do to improve this?
2. What's a goal macronutrient distribution over the course of the day? My carbs are all focused in one place right now (70% at lunch), which I think must be bad but I don't know. I have a feeling these should be ideally placed before a workout, but I cannot find any straight answers on this.
3. What're some good recipes for pre-made breakfasts? I love the cheese omelette, it's very tasty, but it's a bit of slow down in the mornings that I'd like to keep quick, looking for meal-prep options.
4. Is there any truth to "shakes are for fakes, eat steaks"? Am I wasting my time getting some protein in with shakes?
Thanks for your time!
from Bodybuilding.com Forums - Nutrition https://ift.tt/2O2OUru
0 comments:
Post a Comment