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2006/02/01, 10:21 AM
First off here is a little background info...
I was always a skinny kid; always ate what I wanted when I wanted and never gained any weight at all. I was also always very active and involved in sports including hockey, baseball, taekwando , cross country skiing and cross country running with occasional resistance training stints before the age of 19. I weighed under 140 pounds until I was 23, the year I got married; in that year I went up to 185 pounds (fat not muscle). Over the next few years I dropped back down to 175 then eventually through a fund raiser at work I was able to get down to 165 by simply not drinking any soda.
I am now 31 and in the process of making several lifestyle changes. I had drank alcohol (beer) rather heavily over the past 3 years, ate crappy fast food and I have also smoked on and off for 6 of the last 12 years and have just recently gave it up for good.
I bought a Weight/Body Fat % scale over the weekend and I currently weigh in at 161 with 21% body fat. The numbers were not as bad as I feared them to be after the way I have treated my body over the years.
I have been exercising using one of the programs here at FT (3 days/week resistance training and 5 - 6 days/week 30min cycling on stationary bike) and I am really watching what I eat. I am keeping records of my workouts and diet.
My first goal is to lose as much body fat as possible, short term I would like to get down to 13 - 15% BF. I am not concerned about putting on some pounds of muscle.
Here is my question...
My typical meals for a day are something like this...
Meal 1 - Whole Grain Cereal, Skim Milk, 1/2 scoop protein powder. 240 calories
Meal 2 - Snack on baby carrots (maybe 10 or 12) 10 calories?
Meal 3 - Chicken Breast, White Rice with Brocoli or Spinach 570 calories
Meal 4 - Granola Bar, handful of Peanuts. 280 calories
Meal 5 - Chicken Breast, White Rice with Brocoli or Spinach 570 calories
WORKOUT
Meal 6 - Protein shake with skim milk. 140 calories
I drink at least 3-4 litres of water per day too.
Total Caloric Intake - 1810
Approximate breakdown - 260g Carbs / 212g Proteins / 37g Fats
My FT recommended Caloric Intake is 2502 if I have a slow metabolism or 3217 if I have a fast metabolism which I believe I do.
On a day like the one listed above I would feel full the entire day, each meal satisfies and there doesn't feel like there is room for anymore food. There is a fairly major Caloric deficit between my intake and my recommended inatake , between 692 and 1407. I do not want to lose weight I only want to lose bodyfat. What changes if any should I make to my diet?
Thanks for taking the time to read my story. Since finding FT most of my spare hours are spent reading and researching here. Ft is a great site and I am very pleased to have found it!
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2006/02/02, 12:05 AM
You need to have a slow burning carb before your workout. Also need a good protein source. This is a question that gets asked repeatedly here so don't feel bad if it doesn't get answered in great detail. This is your first post so your immune from the diet question. Anyway, you can find the answer to almost anything related to diet simply by doing a search on it at the bottom of the page. Also take some time and read thru some of the previous posts that look as though they may be helpful. I usually direct people to a thread called "diet thread" in this forum. It's one that is bookmarked towards the top. Very informative. Good luck and welcome to FT!
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Seize the day!
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2006/02/02, 09:19 AM
I have added in what changes I think would be beneficial - the goal is to get rid of sugary/starchy/refined carbs and replace them with fibrous ones...
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My typical meals for a day are something like this...
Meal 1 - Whole Grain Cereal, Skim Milk, 1 scoop protein powder. 240 calories
Meal 2 - Snack on lowfat cottage cheese, chopped veggies
Meal 3 - Chicken Breast, brown Rice with Brocoli or Spinach 570 calories
Meal 4 - oatmeal or whole wheat toast, scoop of protein powder or turkey jerky,handful of Peanuts. 280 calories
Meal 5 - Chicken Breast, brown rice with Brocoli or Spinach 570 calories
WORKOUT
Meal 6 - Protein shake with skim milk. 140 calories
I drink at least 3-4 litres of water per day too.
Total Caloric Intake - 1810
Approximate breakdown - 260g Carbs / 212g Proteins / 37g Fats
My FT recommended Caloric Intake is 2502 if I have a slow metabolism or 3217 if I have a fast metabolism which I believe I do.
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In truth, people can generally make time for what they choose to do; it is not really the time but the will that is lacking.
- Sir John Lubbock
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