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2004/07/19, 08:23 PM
I do not know if my personal stats are in my profile, so here they are:
Height: 5'7"
Weight: 180 lbs
Lean muscle mass: Approx. 132 lbs
Fat mass: approx. 43 lbs
Body fat: approx. 23%
Age: 22
Gender: M
My goal: To gain muscle mass while minimizing fat gain. I would like to achieve a bf% of 10 or 12. (fat gain is inevitable with this goal, I realize this).
Hey everyone. I have recently adopted a healthier diet in hopes of losing fat without losing too much muscle (expecting about 1 lb muscle lost per 4 lb fat lost) according to fitbuddy.com and this web site, I am supposed to:
Drink 160oz of water daily
Eat 3039 calories / weight training day (500 less than my TCB)
2853 calories / jogging day (500 less than my TCB)
Eat aprox. 180 g of protien
I am concerned whether or not I am consuming the right proportions of Fat, carbohydrates and protiens so that I can achieve the 40/40/20 ratio that BB1fit suggested to maximize fat loss and minimize muscle loss. Please read my info below and provide any advice you can so that I can adjust my diet accordingly.
I have estimated how many calories I burn daily from waking to sleeping on my weight training days and cardio days:
Weight Training day:
Shower(20 min): 20
weight train (45 minutes): 389
Walk (15 minutes): 56
Prepare food (10 minutes): 18
Walk upstairs (2 minutes): 42.12
Sitting (120 min): 172
Prepare food (10 min): 18
Sitting (180 min): 259.2
Prepare food (10 min): 18
Sitting (180): 259.2
Prepare food (10): 18
Sitting (300 min): 432
Total Burn: 1701.52
RMR: 1777.5
Required: 3478.02
Eat: 3039
Jogging day:
Instead of weight training I do a 40 minute 3-4 mph jog: 220
Total Burn: 1576
RMR: 1777
Required: 3353
Eat: 2853
As you can see, I have adopted the 500 calorie defecit to keep my metabolism high and my body from thinking it is starving, thus preventing muscle loss.
Following the jogging day I return to my 2 day weight training schedule and so on.
I have chosen this daily diet (includes 160 oz water):
3x(1 cookie):
1 cookie: 90 cal/ 3.5g f/ 13g c/ 1g p
3x(1 cup of milk):
1 cup of milk: 129 cal/ 5g f/ 12g c/ 8.6 g p
1x(serving of whey immediately after weight training and cardio sessions):
serving of whey: 112 cal/ 1.1g f/ 3.2g c/ 23g p
2x(cereal):
2xcereal: 300 cal / 3.75g f/ 6.25g c / 5g p
2x(2xrasin bread slice):
2xrasin bread slice: 233 cal/ 5g f/ 37g c/ 6.7g p
2x(salmon .21kg):
salmon .21kg: 381 cal/ 16.97g f / 0g c/ 55.13g p
2x(2/3 cup of peas):
2/3 cup of peas: 70 cal/ .4g f/ 14g c/ 4.5g p
1 can ciruts concentrate: 264 cal/ 173 carbs
2 packets oatmeal: 314 cal/ 3.9g f/ 62 g c/ 7.9g p
TOTALS: 3067 cal / 90.89g f / 594.45g c / 248 p
N.B.: I will adjust my diet by -200 cal for the jogging day.
I feel that my protien intake is quite high, but if the majority of professionals here agree it is acceptable I can live with it because the 160 oz of water should make processing the spillover easier on my kidneys.
I feel that my fat intake could be good in that my body recognizes the intake of fat and does not need to store any due to this. But what if my fat intake is too high and the excess is being sotred as fat :(
Carbohydrates I am not sure about at all. My knowledge of carbs has been blurred by the recommendation of the Atkins diet vs. a balanced diet. Please help.
Please tell me how to adjust this diet (gram-wise) to achieve the 40/40/20 ratio that BB1fit sugested. I don't fully understand how to interpret the 40/40/20 ratio so a clarification of that would go a long way as well.
Jonathan
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2004/07/20, 08:33 AM
look at the types of fat you consume. Make sure most fat comes from fish/nuts/seeds/grain and not from pork/beef/pastries/sweets. You are eating salmon which is heavy on protein and good fat so you can't go wrong if your fat intake is high end. So don't overstress your issues!
Also if this is your normal diet that you enjoy eating do not change it to something you will hate. Remove the cookies on some days(or all) because the fat is a wrong one.
You could remove a bit of milk in preference to water mixed protein(lower carbs(sugar) and fat)
And add the fruit and veg that I don't see on your menu. You should eat a bit of each of different colours daily and they say at least 5 portions, so the carbs you save in cookies and milk should be exchanged for veg(brocoli or...)and fruit(strawberries or...)
so you would eat more to achieve the same or a bit improved values.. But like I say, don't change over night- gradually make a small change each time the last change becomes normal and tweak your diet into place.
I think your diet looks great but lacks veg/fruit is high on carbs anyway and you are honest enough to write down cookies as 'normal'. I hide my biscuit eating along with a little fetish I have for chocolate lollies and ice cream. Do try to get close to bb1fit 40/40/20 as best you can but discount fish fat etc as it's good.
when you've done your best... the best is yet to come!
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2004/07/20, 08:53 AM
Okay I will do as you say by lowering milk intake and excluding cookie intake and substitute these subtractions by adding fruit. Awesome idea, I never thought of it!
Now I am really confused about what 40/40/20 really means. Should I be looking for (.4x3039=1215.6g) of protiens? Please help me understand this :)
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