Goals/Diet/Training. Opinions?

CoachBoone

I've decided to put my self through a rigourous dietary change and some hefty training (by my terrible standards).

I'm gonna post my Goals, My Diet and My Training as that should give sufficient information and would like as many opinions on it as possible. Any and all help is very much welcome.

5'10'' 184lbs (13st/2lbs)
Daily Calorific Needs (Sedentary)= ~2400

Goals:
Lose 10lbs of Fat.
Keep whatever Muscle I have.

________________________________________________________________

Diet: Strictly Adhered to:

8am Breakfast:
30g Porridge w/ 150ml Low Fat Milk
1 Boiled Egg

11am Snack:
40g Tuna/Salmon on 2 Rice-cakes
Whey Protein Shake/water

1pm Lunch:
100G Chicken Breast
30g Brown Rice
1 Boiled Egg
20ml Soy sauce

3pm Snack:
Boiled Egg

6pm Dinner:
100g Chicken Breast
2 Carrots
100g Sweetcorn
Lettuce/Salad
Balsamic Vinegar 20ml

Before Bed:
Whey Protein Shake/Milk

Only Drink Water during the day. Unlimited amount.

So overall thats:
Calories: 1600
Carbs:120.9 (30%)
Fat:47.9 (27%)
Protein:166.7 (43%)

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Training:

Monday:
off/possibly 30 min cardio

Tue/Thurs:

Resistance:
Bench Press
Close Grip Bench Press
Bicep Curl
Hammer Curl
Tricep Extension
Tricep Kickback

all 3x8

1 min rest between sets/ 3 mins between exercises.

Cardio:
1hr Football Match 7-8pm Tue Night
30 Min Run Thurs Morning

Wed/Fri

Resistance:Bent over Row
Reverse Flies
Shoulder Press
Military Press
Lat Raises

All 3x8

1 min rest between sets/ 3 mins between exercises

Cardio:
1hr Football Match Friday Night

Saturday:
Deadlifts 5x5
Squats 5x5
Lunges 5x5

1 min rest between sets/ 3 mins between exercises

Cardio:
30 min Run

Sunday:
Bodyweight Exercises and Core Work/ 30 mins Cardio/ Stretching
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I am thinking maybe I should eat more? Perhaps add another Chicken Breast to each meal and maybe more milk during the day?

Anyone have any other tips for increasing calories in a healthy/goal orientated way?

Is my diet ok? Nutrition and Health wise?

Anyone have any opionons/help/advice?

CoachBoone

No one then? Im not gonna bump it again,if it dies it dies.

Even if someone thinks its a good diet/excercise routine? Anything that could improve it or tell me belt ahead with it as its fine?

g'em

1600 cals per day is too low, especially if you plan to do weight training too. The foods you're planning one eating are fine, you just need more of them.

How does this compare to what you currently eat? i.e. is it going to be a huge change or are you just tweaking?

CoachBoone

Its not a huge change at all. Yeah Id say tweaking covers it.

I could drink more milk while adding another chicken breast to lunch? If I drink a litre of Milk thats around 500 calories, another Breast is roughly 200. But is that not too much?

Whats to be said for catering your diet for workout days/non-workout days/Cardio days etc?

CoachBoone

Also the Fat/CArbs/Protein ratio how is that or is it important?

g'em

CoachBoone wrote: »

I could drink more milk while adding another chicken breast to lunch? If I drink a litre of Milk thats around 500 calories, another Breast is roughly 200. But is that not too much?

Milk, chicken, eggs, other lean dairy - these are all great sources of protein. You could also look at getting some more fats in your diet from nut/ plant sources (e.g. unsalted nuts like almonds, walnuts, cashew, brazil nuts; oils like sesame, coconut, almond, macadamia, grapeseed) - from what you've posted your diet could be quite devoid of necessary fats.

CoachBoone wrote:

Whats to be said for catering your diet for workout days/non-workout days/Cardio days etc?

You can certainly eat less, but you'll need to find a happy medium. rest days ae when your body recuperates, so trying to bring your cals down too far will simply be inhibitory to that.

It might help to keep a casual track of your energy levels as you drop your calories - there are days when I absolutely know for sure that my body needs to eat a lot more than normal after a heavy training period, and likewise there are times when I can get by on eating surprisingly little and not have it affect my performance.

The danger of eating too little is mainly that you'll find yourself overly cranky and tired and will give into cravings for high-cal, low-nutrition food. Just keeping eating enough that you don't reach that point and you'll be fine.

Oh and don't be afraid to add green vegetables ad libitum and don't bother counting the calories.

Brian?

CoachBoone wrote: »

Saturday:
Deadlifts 5x5
Squats 5x5
Lunges 5x5

1 min rest between sets/ 3 mins between exercises

Squats and deadlifts on the one day might not be a great idea. Maybe you should consider doing the deadlifts on a back/bicep day and make more of your leg day than just squats and lunges.

Brian?

CoachBoone,

I didn't really make the point I should have in the last reply. If you're going to have 3 weight traing days why not do a traditional squat, bench, deadlift split. Its worked great for me and I know it has for others.

Something like:

Monday: Squat5x5 and the rest 3x8 Lunges, Stiff leg DL's, leg press, ham curls, leg extensions and core work.

Wed: Bench5x5 and 3x8 Incline bench, Military press, decline bench, tricep pulldowns, dips, lateral raises, front raises and what not

Fri: Deadlift 5x5 and 3x8 pull ups/Lat pulldown, seated cable row, DB rows, reverse BB curls, DB pullover and whatever type of bicep curls you're into

Could be done tue/thurs/sat if you want to be fresh for footie on a friday.