Help with Nutrition/Calories/Weight Training

JD3112

I would appreciate it if someone would have a look at my profile. I started weight training in my friend's 'gym' about 5 weeks ago to lose the flab. I would generally be fit enough as I play soccer 2/3 nights a week but still flabby. After reading through boards, I thought I'd better start calorie counting and making notes on my progress which I did the last day.

I used the following link http://www.scientificpsychic.com/fitness/diet.html, and entered in:

Male ; Height: 5' 7'' ; Weight: 160 lbs ; Waist (across belly button): 34.5 inches ; Neck: 15.75 inches.

This gave:

"BMI = 25.1 kg/m2 ; Waist/Height Ratio = 0.51 ; Body Fat % = 18.2% ; Lean Body Mass = 130.8 lbs.
You are overweight by 0.6 kilograms (1.3 pounds)

Minimum caloric requirements: 2153 Calories per day
Limit your food intake to 1830 calories per day to lose 2.4 pounds per month.
Your diet should contain at least 100 grams of protein per day "

I entered in my food and activity from yesterday into FitDay:

http://img522.imageshack.us/g/activitycalories.jpg/

(I tried to upload the 3 images here but it didn't work so please click link to view)

How can that be right? That Im eating 1554 calories but burning 3499? It doesn't make sense. Maybe the activity estimate is off?

The food listed would be very close to what I would eat everyday. Im unemployed so have loads of free time and I would be a night owl (lie in with late nights).

I do weights on average 4/5 days a week with 2 nights of 7 a side astroturf.

Typical weight training day would be:

Get up at 11am, a banana and two slices of bread
Start weights at 11.30/11.45 and finish about 2/2.15.

(I would consider it to be vigorous enough. We do different parts on different days: chest/biceps, legs/back, shoulders/tricep, day off, and so on. I can post my workout if necessary)

Take protein shake when finsihed.
Dinner about 6.
Bowl of cereal and tin salmon at 10/11
Bed about 1am/2am.
I might fit in a couple of apples at different times.

That mightn't be enough(???) but I manage on it because I couldn't be bothered eating at times.

So I want to know if all of the above is reasonable and if there is anything I should be doing to improve.

Essentially I want to cut down on the flab and muscle up and be fit for football. I am enjoying the weight training since I started so want to make sure I am not messing it up by not eating correctly.

The above Fitday data is just for yesterday but will be close to what I would eat everyday. I will keep inputing my food for the next few weeks.


p.s. I am currently off wheat and eggs for the time being to see if they have any allergic effect on me.

Cheers

Mellor

Male ; Height: 5' 7'' ; Weight: 160 lbs ; Waist (across belly button): 34.5 inches ; Neck: 15.75 inches

That's not your waist. Might have an effect on the info from the diet calculator.

edit: ah I see that's what the calc asks for.

How can that be right? That Im eating 1554 calories but burning 3499? It doesn't make sense. Maybe the activity estimate is off?

Correct, its not right.

2 and a half hours weights is prob about 1000 cals, thats if you were very active for 2.5 hours, which you prob weren't
You put in seated/some movement for 21.5 hours. This is obviously wrong as you were asleep for 10 hours. You use far less cals when asleep.

Adjusting both of these should fix cals spent.

As for food.
A bananna is likely more than listed, 2 slices of bread also. That's a very small protein shake.
check on pack data and adjust according