Background:
My current stats are 220 lbs, 5'7, early 20's male with experience in doing cardio and weight training as a teenager.
I used to be about 180 lbs when I entered college. But after some situations and covid, I gained a lot of weight and didn't really work out since.
For the past couple of months i've been hitting the gym somewhat constantly with a not-so-consistent diet (I would say i kept to my diet 70% of the time)
My diet for the past year was to keep a balanced meal while very slowly lowering my calories but also enjoying foods. I didn't care much about calorie intake, I cared more about eating healthy and lowering the amount of food i eat.
I don't eat bad food, i just like to eat a lot of food.
I want to start an official cut. I have some knowledge and experience with diets, foods, meal plan, etc but would love more eyes on if I'm doing it correctly.
As for my workouts, i'm doing push, pull, leg, chest/back, shoulders/arms, hiking/biking/tennis, and rest (sunday).
I do cardio at around 4 times a week. I started slowly but i'm currently doing 20 minutes of either incline, cycling, or stairmaster after push,pull, check/back, and shoulders/arm day.
As for my cut diet, I've been doing it for about a month now and seeing some progress but would love to know if something can be changed:
Meal 1 (breakfast): ~420 cal/ 34g P
80g of oatmeal + 1 scoop of protein
Meal 2 (lunch): ~450 cal/ 50g P
220g of chicken + 150g of Rice + vegetables (either broccoli, zucchini, or lettuce) p.s i love vegetables
Meal 3 (preworkout meal, i workout at 5:30 everyday so i eat this around 4-4:30): ~350 cal/ 50g P
220g of chicken + 100g of Rice + vegetables
After workouts, i take shake with some protein, creatine, greens, other supplements (like fiber, glutamine). about 150 calories and 25g of protein.
I'm usually busy when i get home after the gym so i don't have time to eat and decided after shake that i don't eat till next morning.
So overall around 1400 calories and around 160g of protein. Carbs for the day are about 100g and fats are low (mostly from chicken). (i also just recently found out that you don't need to eat 1g of protein per body weight so i've reduce the amount of protein i eat a day from 200g to 160g)
So yes this is very low on calories but also I'm hitting my protein and carb mark. I'm not crazy tired or hungry everyday. This diet has been working for me and for me personally, i can eat the same things every day. it doesn't bother me or make me go crazy. The only thing i'm worried about is that i'm not getting enough calories in. I'm trying to lose fat but maintain my muscle.
My current stats are 220 lbs, 5'7, early 20's male with experience in doing cardio and weight training as a teenager.
I used to be about 180 lbs when I entered college. But after some situations and covid, I gained a lot of weight and didn't really work out since.
For the past couple of months i've been hitting the gym somewhat constantly with a not-so-consistent diet (I would say i kept to my diet 70% of the time)
My diet for the past year was to keep a balanced meal while very slowly lowering my calories but also enjoying foods. I didn't care much about calorie intake, I cared more about eating healthy and lowering the amount of food i eat.
I don't eat bad food, i just like to eat a lot of food.
I want to start an official cut. I have some knowledge and experience with diets, foods, meal plan, etc but would love more eyes on if I'm doing it correctly.
As for my workouts, i'm doing push, pull, leg, chest/back, shoulders/arms, hiking/biking/tennis, and rest (sunday).
I do cardio at around 4 times a week. I started slowly but i'm currently doing 20 minutes of either incline, cycling, or stairmaster after push,pull, check/back, and shoulders/arm day.
As for my cut diet, I've been doing it for about a month now and seeing some progress but would love to know if something can be changed:
Meal 1 (breakfast): ~420 cal/ 34g P
80g of oatmeal + 1 scoop of protein
Meal 2 (lunch): ~450 cal/ 50g P
220g of chicken + 150g of Rice + vegetables (either broccoli, zucchini, or lettuce) p.s i love vegetables
Meal 3 (preworkout meal, i workout at 5:30 everyday so i eat this around 4-4:30): ~350 cal/ 50g P
220g of chicken + 100g of Rice + vegetables
After workouts, i take shake with some protein, creatine, greens, other supplements (like fiber, glutamine). about 150 calories and 25g of protein.
I'm usually busy when i get home after the gym so i don't have time to eat and decided after shake that i don't eat till next morning.
So overall around 1400 calories and around 160g of protein. Carbs for the day are about 100g and fats are low (mostly from chicken). (i also just recently found out that you don't need to eat 1g of protein per body weight so i've reduce the amount of protein i eat a day from 200g to 160g)
So yes this is very low on calories but also I'm hitting my protein and carb mark. I'm not crazy tired or hungry everyday. This diet has been working for me and for me personally, i can eat the same things every day. it doesn't bother me or make me go crazy. The only thing i'm worried about is that i'm not getting enough calories in. I'm trying to lose fat but maintain my muscle.
from Bodybuilding.com Forums - Nutrition https://ift.tt/JxMqFPG
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