Sample Diet

TallGlass

Hi Guys,

I have been tracking my macros (well trying my best)

Been using Run Keeper to get my calories burnt

My running daily cals 'Calories daily - 1975 C/D'

Weight = 86KG 6ft

I am trying to loose the usual fat from around chin and belly, would like to gain some muscle and generally get in shape, will look into bulking another time.

Here are two sample days.

Monday
Food Protein Carbs KjS Fat Weight
Cycle -190
Banana 1.5 31 121 0.4 136
Pear 0.6 27 102 0.2 178
Orange (mandarin) 0.7 12 47 0.3 88
Shake 24.3 1.36 114 1.2 30
Salmon Can 20.4 0 131 5.4 100
Yoplait yogurt 5.1 5.2 84 4.3 125
Turkey Pack 27.3 0.1 123 1.5 120
Eggs 3 25.5 0 309 22.8 204
Chicken 48 0 212 2.2 200
Cycle -190
Sweet potato 1 2 26 112 0.1 130
Milk light 1 glass 3.4 5.1 43 1 100
Shake (pre) 14 0.5 68 0 16
Carrot 0.3 3.9 21 0 50
Sause 2.1 1.6 17 0.1 25
Shake post 24.3 1.36 114 1.2 30
Shake intra 31.74 22.44 220 0.3 60
chicken snack 46.5 0 213 3 150
Workout 90 mins -350
Total 277.74 137.56 1321 44 1742

Wens
Banana 1.5 31 121 0.4 136
Cycle -204
Shake 24.3 1.36 114 1.2 30
Pear 0.8 35 131 0.3 230
Salmon Canned 42 0 272 11.6 212
Yoplait yogurt 5.1 5.2 84 4.3 125
Orange (mandrain) 0.7 12 47 0.3 88
3 Eggs (corn fed) 21.9 0 228 15.6 174
Yoplait yogurt 5.1 5.2 84 4.3 125
Turkey Pack 27.3 0.1 123 1.5 120
Walk 3KM -401
Shake 24.3 1.36 114 1.2 30
Turkey Breast 36 0 162 1.9 150
Sweet potato 1 4 52 224 0.2 260
Meatballs (just meat) 28 9.05 447 36.5 181
Shake 24.3 1.36 114 1.2 30
Cycle -194
Shake (pre) 14 0.5 68 0 16
Shake intra 31.74 22.44 220 0.3 60
Gym -300
291.04 176.57 1454 80.8 1967

Any feed back from this? I do feel a bit tired during the day, but that might be down to only getting around 6:30/7 hours sleep per night. Which at the moment would be the only thing I am not looking at.

Alf Veedersane

Where did you get the 1975 kcals from? Is it supposed to be maintenance calories?

It looks low for an 86kg man at 6ft and then burning another ~ 500 kcals off that means a fairly big deficit.

TallGlass

Alf Veedersane wrote: »

Where did you get the 1975 kcals from? Is it supposed to be maintenance calories?

It looks low for an 86kg man at 6ft and then burning another ~ 500 kcals off that means a fairly big deficit.

Yeah, I put my stats into a calculator online and it gave me out that figure. So cutting, I am trying to keep 500 below.

My BMI is 26 and last calculation I done on the 9th showed my BF @ 16.5%.

Mind you I haven't recorded it but the weekends might get a bit hairy, I would have a few pints maybe 8/10. I have been trying to cut back on this and am so far managing to keep to one day a week, I am playing on bringing it down to 1 day every two weeks and so on. I would have a take away on a Sunday then start all over again Monday, so basically Mon-Fri would be like above, then Sat and Sunday I would imagine the carbs/cals would go up fairly high. I haven't tracked them but will this weekend, and hopefully it might shock me into behaving more on the weekends.

Also my gym is an ~estimate, I don't actually no if I am burning that in there. 300/350 is just an estimate, I would be in there for around 90 mins, doing weights and around 10/15mins cardio.

Alf Veedersane

Try a few calculators. 1975 looks a low TDEE for an 86kg man at 6ft. I'm about 80kg and 6ft and I'd have thought it was low for me.

TallGlass

Alf Veedersane wrote: »

Try a few calculators. 1975 looks a low TDEE for an 86kg man at 6ft. I'm about 80kg and 6ft and I'd have thought it was low for me.

No harm. Would you suggest any?

TallGlass

I tried the one from https://tdeecalculator.net/

Based on your stats, the best estimate for your maintenance calories is
2,316 calories per day based on the Katch-McArdle Formula, which is widely known to be the most accurate when body fat is provided. The table below shows the difference if you were to have selected a different activity level.

Basal Metabolic Rate 1,930 calories per day
Sedentary 2,316 calories per day
Light Exercise 2,654 calories per day
Moderate Exercise 2,992 calories per day
Heavy Exercise 3,330 calories per day
Athlete 3,668 calories per day

My question is now, how do I make this feed into my requirements.

But my main question is, does the diet look healthy or is it bad !

And also, is the only way to get rid of the beer belly and double chin, to I suppose stop drinking beer/alcohol!

Alf Veedersane

http://scoobysworkshop.com/accurate-calorie-calculator/

Better to underestimate activity level also.

bladespin

Alf Veedersane wrote: »

http://scoobysworkshop.com/accurate-calorie-calculator/

Better to underestimate activity level also.

Jeebus, that one's excellent!

Mellor

I'd guess that 1975 was BMR not maintenance calories.

Also, some of the exercise calories estimates are high. A 3km walk isn't 400 cals, probably 200 or less when you consider that you'd burn 50-100 sitting on the sofa for that time