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Eating Critique Please

  • 20-08-2008 8:31am
    #1
    c - 13
    Registered Users, Registered Users 2 Posts: 5,584 ✭✭✭


    Goal: Fat Loss
    Height: 6 Ft
    Weight: 99KG

    /This section taken directly from my Log
    So calories based on G'em's post in the nutrition Sticky -

    19-30 (101.6 (kg) * 15.3) + 679 = 2233.48 (RMR)

    mostly seated or standing 2233.48 * 1.4 = 3126.87

    I'm not going to factor in anything for exercise expenditure to help my defecit, so my maintenance calories are 3126.87 (that seems awfully high ?)

    For weight loss: I need to reduce my calories by about 20%
    3126.87 * 0.80 = 2501.49 cals/ day, So Basically 2500 Calories per Day

    Now protein intake. Supposedly 1 g per Kg of body weight IIRC so 100 g of protein would be required approx.

    My protein gives 24g of protein per serving according to the label so I will need about 4 servings (rest and excess from whole foods). I want to break this down into 3 shakes so that 1 x 2 Servings and 2 x 1 Serving.

    Now the eating. I need to eat more in the mornings and less at night (my big problem) so I propose the following -

    6.30 - Big Breakfast
    2 Tblsp Oats made with water & Small amount Almonds
    2 Egg Omlette With one small onion and pepper chopped in
    2 Serving protein shake made with 16 oz Full fat milk with tblsp Flax seed

    10.30 - Snack 1
    1 Banana
    1 Small handful Almonds

    12.00 - Lunch
    2 chicken fillets (no Sauces, another identified problem of mine)
    1 Serving protein shake made with water with tblsp Flax seed

    3.30 - Snack 1
    1 Apple
    1 Small handful Almonds

    7.30 - Post Gym Shake
    1 Serving protein shake made with water with tblsp Flax seed

    8.30 - Final Meal
    1 Tin Tuna (Sunflower Oil)
    1 Apple
    1 Can Veg (Corn/KidneyBeans etc.)

    Based on my calculations on Fitday this should come to a total of 2,319 Calories (whole Food - Fat(37%), Carbs(26%), Protein(37%)) and 520 (Shakes) giving a total of 2,839. SO its going to require a bit or knocking down.

    Easiest is to probably make the morning shake with just water, taking it down to 2546. This should probably be close enough considering I didn't factor in any calories for daily exercise.

    Can anyone please critique this for me and suggest any improvements ?


Comments

  • #2
    mack1
    Registered Users, Registered Users 2 Posts: 451 ✭✭mack1


    I'm assuming that you have lost a couple of kilos if your original calc says 101.6 (kg) and now your weight is 99? If so well done, you're heading in the right direction.

    For my money you dont need 4 servings of protein shakes in a day, get as much of your protein from whole foods and only use a shake to top up and for after training.

    6.30 - Big Breakfast
    Breakfast as a big meal is a good idea and yours oats & eggs is a winner, but I dont see a need for the shake (certainly not a double serving). From what I remember there is only a certain rate at which the body can process protein anyway, so if you lob eggs and a double shake in first thing you're basically wasting most of the shake. That could be a total fitness myth too, so I am open to correction there!


    10.30 - Snack 1
    Fine, but as I said, you're likely wasting a good chunk of your morning protein - spread it out a but and have some here - preferably wholefood.

    12.00 - Lunch
    Same with lunch really on the shakes. Also, where is the veg dude?

    3.30 - Snack 1
    Almonds and apple are fine, but try add some wholefood protein here.
    Personally I would add some complex carbs to your pre-gym meal, if you're working hard you shouldnt worry, you'll need them.


    7.30 - Post Gym Shake
    Fine.

    8.30 - Final Meal
    Fine. Try some cottage cheese for some good before bed casein protein!


  • #3
    celestial
    Closed Accounts Posts: 1,602 ✭✭✭celestial


    Yes - cut the shakes. You have loads of protein in there and it is virtually IMPOSSIBLE to be protein-deficient, despite what this protein-obsessed forum might lead you to believe!

    As mentioned the best way to consume protein is through whole food sources, and you are doing better than fine there! Protein shakes are extra calories that you don't need.


  • #4
    MicraBoy
    Registered Users, Registered Users 2 Posts: 916 ✭✭✭MicraBoy


    I think your logic is a bit whacked here.
    I'm not going to factor in anything for exercise expenditure to help my defecit

    Why? Sounds like you are trying to trick yourself into undereating. i.e. too high a calorie deficit.
    Now protein intake. Supposedly 1 g per Kg of body weight IIRC so 100 g of protein would be required approx.

    My protein gives 24g of protein per serving according to the label so I will need about 4 servings (rest and excess from whole foods). I want to break this down into 3 shakes so that 1 x 2 Servings and 2 x 1 Serving.

    Why on earth would you want to consume your entire days protein allowance as a shake? You are eating plenty of good protein without doing this.
    Based on my calculations on Fitday this should come to a total of 2,319 Calories (whole Food - Fat(37%), Carbs(26%), Protein(37%)) and 520 (Shakes) giving a total of 2,839. SO its going to require a bit or knocking down.

    Ok so what you are really saying is 2,839 calories - Fat(21%), Carbs(31%), Protein(48%). And you are also trying to reduce the number of calories by 300?

    I would recommend ditching the shakes, at most I'd keep one for mid-morning snack or for post-workout assuming you are lifting weights. As mack1 already said I reckon you need to up your veggies too!


  • #5
    c - 13
    Registered Users, Registered Users 2 Posts: 5,584 ✭✭✭c - 13


    mack1 wrote: »
    I'm assuming that you have lost a couple of kilos if your original calc says 101.6 (kg) and now your weight is 99? If so well done, you're heading in the right direction.

    Yeah but its really only weight that i'd put on over a two week holiday period so its probably just water weight and stuff because its really flying off again.
    mack1 wrote: »
    For my money you dont need 4 servings of protein shakes in a day, get as much of your protein from whole foods and only use a shake to top up and for after training.

    6.30 - Big Breakfast
    Breakfast as a big meal is a good idea and yours oats & eggs is a winner, but I dont see a need for the shake (certainly not a double serving). From what I remember there is only a certain rate at which the body can process protein anyway, so if you lob eggs and a double shake in first thing you're basically wasting most of the shake. That could be a total fitness myth too, so I am open to correction there!


    10.30 - Snack 1
    Fine, but as I said, you're likely wasting a good chunk of your morning protein - spread it out a but and have some here - preferably wholefood.

    12.00 - Lunch
    Same with lunch really on the shakes. Also, where is the veg dude?

    3.30 - Snack 1
    Almonds and apple are fine, but try add some wholefood protein here.
    Personally I would add some complex carbs to your pre-gym meal, if you're working hard you shouldnt worry, you'll need them.


    7.30 - Post Gym Shake
    Fine.

    8.30 - Final Meal
    Fine. Try some cottage cheese for some good before bed casein protein!

    Sound advice, thank you. Ill have to take a miss on the cottage cheese though, I cant eat it at all, makes me gag :)
    celestial wrote: »
    Yes - cut the shakes. You have loads of protein in there and it is virtually IMPOSSIBLE to be protein-deficient, despite what this protein-obsessed forum might lead you to believe!

    As mentioned the best way to consume protein is through whole food sources, and you are doing better than fine there! Protein shakes are extra calories that you don't need.

    Thanks Celestial. I was under the opposite impression, I thought it was impossible to get too much protein
    MicraBoy wrote: »
    I think your logic is a bit whacked here.

    Why? Sounds like you are trying to trick yourself into undereating. i.e. too high a calorie deficit.

    Valid point. That decision was partially because my exercise could vary greatly from day to day and also becasue I though 2500 calories were enough. I see your point though.

    MicraBoy wrote: »
    Why on earth would you want to consume your entire days protein allowance as a shake? You are eating plenty of good protein without doing this.

    Yeah the theory behind that was to make sure I got more than enough protein by taking the daily amount in shakes, plus the amount I got from wholefoods (which admittedly I have problems calculating).
    MicraBoy wrote: »
    Ok so what you are really saying is 2,839 calories - Fat(21%), Carbs(31%), Protein(48%). And you are also trying to reduce the number of calories by 300?

    Yeah I did close enough to that by doing the morning shake with just water, I've now dropped the morning shake completely. Ill be posting a revised diet at the end of this post anyway.
    MicraBoy wrote: »
    I would recommend ditching the shakes, at most I'd keep one for mid-morning snack or for post-workout assuming you are lifting weights. As mack1 already said I reckon you need to up your veggies too!

    Once again, thanks, and points noted.

    -x-x-x-x-x-x-

    The problem with the lunch and other meals eaten in work are we have no fridge here and due to the heat I'm seriously worried about stuff going off. I have some chicken fillets in my desk today to test that theory though.

    So based on this information hows about the following for a revised diet ? I would appreciate especially if you could comment the items in red

    6.30 - Big Breakfast
    2 Tblsp Oats made with water & Small amount Almonds
    4 Egg Omlette With one small onion and pepper chopped in
    (Have been short on time last two mornings so did Scrambled & Poached as Substitutes)

    10.30 - Snack 1
    1 Small handful Almonds
    1 Chicken Fillet (Plain)

    12.00 - Lunch
    2 chicken fillets (no Sauces, another identified problem of mine)
    1 Tin Veg

    3.30 - Snack 1
    1 Small handful Almonds
    1 Can Veg (Corn/KidneyBeans etc.) This would constitute complex carbs right ?

    7.30 - Post Gym Shake
    1 Serving protein shake made with water with tblsp Flax seed

    8.30 - Final Meal
    1 Tin Tuna (Sunflower Oil)
    1 Can Veg (Corn/KidneyBeans etc.)

    Okay that comes to a total of 2,673 Calories according to fitday. Plus one shake which is 130 Calories giving a total of 2803. So that gives roughly 300 calories extra than I was taking in, which should be more than enough to cover the exercise that I didn't add in before I think ?

    The canned veg is taking up a noticeable part of my calories (nearly 1250) I should try get other veg in there instead of this. Raw carrot etc maybe ?

    Whats the best way of doing this as I generally don't have a whole lot of time at meals so it would have to be preprepared and I find that veg generally doesn't freeze that well ?

    Thanks again for all the help guys.


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