Am I eating enough

Letsdoit

Hi boards,
Basically I seen a picture of myself and can't believe I've to on so much fat rather than weight. I'm 5"9 and 15st 2lb 3 weeks ago and started a new diet which was like this
B/fast either rice krisp or two slices of wholegrain bread

Meal 2: chicken sandwich wholegrain bread small bit of sweet chili sauce

Meal 3: chicken wrap with lettuce and mayo from local shop banana

Meal 4: main dinner either chicken/steak/pork with veg and either wholegrain rice or potatoes

Meal 5: was a smaller version of 4

Id have a Chinese on Sundays. Id train rugby twice a week and weights twice a week.
I'm currently I'm 14st 7lb but I look identical since i started am I losing muscle aswell??
I'm guessing it's in around 2000-2200 calories.
Am I eating the right foods??
My goal is to be a lean muscle look at 13st 7lb. Any help would be great
Thanks

all you are eating is carbohydrate, with very small amounts of protein and no real amounts of fat.

If you want to to kill fat from your body, you are best served by swapping this around, and having a high protein, high fat, low carb diet.

This for dummies is - Eat loads of meat, eat no bread/wraps/rice, and go over the top on the amount of brocolli, cauliflower, spinach and any other green vegetables you can get your hands on.

You will lose some muscle no matter how well you train when you are on a calorie deficit, that's the nature of it. But getting your body to burn it's fat reserves as an energy instead of burning carbohydrates will certainly help keep the ratio of fat:muscle lost in your favour.

use fitday.com / myfitnesspal etc to track your calories. 2-2.3k seems like a pretty good target amount considering your stats and level of training.

Letsdoit

Linda Sour Slingshot wrote: »

all you are eating is carbohydrate, with very small amounts of protein and no real amounts of fat.

If you want to to kill fat from your body, you are best served by swapping this around, and having a high protein, high fat, low carb diet.

This for dummies is - Eat loads of meat, eat no bread/wraps/rice, and go over the top on the amount of brocolli, cauliflower, spinach and any other green vegetables you can get your hands on.

You will lose some muscle no matter how well you train when you are on a calorie deficit, that's the nature of it. But getting your body to burn it's fat reserves as an energy instead of burning carbohydrates will certainly help keep the ratio of fat:muscle lost in your favour.

use fitday.com / myfitnesspal etc to track your calories. 2-2.3k seems like a pretty good target amount considering your stats and level of training.

Thanks for the reply.. When you say low carb diet how Many grams of carbs should I limit my self to?

Letsdoit

Letsdoit wrote: »

Thanks for the reply.. When you say low carb diet how Many grams of carbs should I limit my self to?

As with all these kind of threads "It depends".

I'd almost always try and keep carbs below 100g and in certain times bring it right down to sub 20g per day when on a "cut".

Keep in between these two ranges and aim for the lower side on days without endurance training / lot of cardio, and only get near the other side of the scale on days when you do take part in cardio.

Also target the carb intake around (directly after) training sessions if possible.

EileenG

All great advice.

Don't worry about undereating. If you are not hungry, you are not undereating. Learn to listen to your body, eat only when you are hungry, and not unless you are hungry.

Letsdoit

Linda Sour Slingshot wrote: »

Letsdoit wrote: »

Thanks for the reply.. When you say low carb diet how Many grams of carbs should I limit my self to?

As with all these kind of threads "It depends".

I'd almost always try and keep carbs below 100g and in certain times bring it right down to sub 20g per day when on a "cut".

Keep in between these two ranges and aim for the lower side on days without endurance training / lot of cardio, and only get near the other side of the scale on days when you do take part in cardio.

Also target the carb intake around (directly after) training sessions if possible.

Yea I'll think I'll try did those targets sound