Diet/Workout Review Needed

satisatisati

Namaste!

Its been two weeks that I made an account on this app. I am liking it a lot. I have never been so much motivated before. I want to loose around 30 lbs weight. So far in last two months I managed to loose 2.2 pound/1kg of weight.
According to fitness-pal my daily calorie intake should be 1500+ calories. So far I am able to maintain it quite well.

I would really appreciate if you can do a review of my diet and my workout of last two weeks.
Thanks in Advance!

Thanks,
Sati

Sued0nim

you need to set your diary to public in order for people to help

Liftng4Lis

Still closed.

satisatisati

@rabbitjb please check now. I made it public

satisatisati

@liftng4Lis Please review now

Sued0nim

OK my first thoughts are

stop measuring in food in cups - you need to weigh using a digital scale
-
be careful regarding the entries you are choosing
- if you are choosing homemade that needs to be your homemade, eg you built it with the recipe builder and logged it in your recipes. You cannot choose any old homemade from the database as you won't have made it the same
- you need to double check the entries you are choosing against the calorie counts on packaging and other internet databases - they are often wrong

Sued0nim

In terms of your workouts, what are you actually doing and how are you selecting the calories for them? A lot of them look OKish eg treadmill 10mins for 80 cals I could buy

I see some entries for 45 minutes of push-ups .

I've seen no heavy lifting logged - are you doing weight / resistance training?

Liftng4Lis

I would work on getting more protein.

satisatisati

hi @rabbitjb thanks for the diet review.
Your suggests are most welcome. I will surely buy a weighing scale and will measure my diet and also cross-check google.
Just to give you an idea that the diet that I am eating now is half or one third of the calories I used to take before.

I do weight training everyday. Every body part sometimes twice a week. But with light weight and more repetitions. I am still learning the correct form and after that I will shift to heavy weights soon. I am not logging the calories that I am burning using weight training.

I do cardio workout everyday (15 minutes treadmill, 10/15 minutes elliptical trainer, 10/15 minutes of stationary bicycle)
Regarding 45 minutes push-up I just added that just for my own reference as I did outdoor training during those days.
On daily basis I am assuming that doing cardio and weight training I am burning 300/400 calories. Even though I am burning more than that.

Please advise.

Thanks,
Sati

satisatisati

Hi @liftng4Lis ,

Appreciate your suggestion!

For protein as you can see I am using protein Isolate supplement. Currently using 2 scoops and also eating 3 egg whites on a daily basis.

If you look at my daily protein intake I am completing 20% as recommended by MFP.
Carb 50
Fat 30
proteing 20

Shall I increase my protein dosage % from 20 and reduce some % from fat or carb.


Thanks,
Sati

EvgeniZyntx

Sati, what's your current weight and height?
How satisfied are you with energy levels and hunger?

Since you have both weight loss and esthetic goals (looking fit and muscular) I'd suggest you include a progressive resistance program into your schedule. Correction: from what you state - I'd move to progressive program after a few weeks - if you've been doing high reps for several weeks, it is time to start up with progressive strength

What and when do you plan to do a strength program?

(Really, overall looks good - I'd be concerned about energy levels and adherence at 1500 cals, but you might be eating a little more given inexact logging)

If it is working, keep going. (second edit: missed that - as the poster below mentioned - your protein does seem to be set low.)

bonniejo

Definitely eat more protein. ~.9-1g/lb lean body weight. I aim for 110 grams of protein a day

Sued0nim

You are welcome

If I were you I would ditch the lightweights and start doing something like this

stronglifts.com/5x5/#How_To_Get_Started

satisatisati

@evgenizyntx thanks for writing on my post. Please find my answers below.


Sati, what's your current weight and height?
Answer:- height 165 cm and weight is now 81.4 kg (after 3 months of hard workout) and I am 32 years old

How satisfied are you with energy levels and hunger?
Answer:- Highly satisfied specially with my cardio workout. I do at least 45 minutes of cardio treadmil/cycle/eliptical trainer) every day and sometimes I even even more than that. My weight lifting needs lot of improvement. Gym trainer (very less experienced) suggested me to do cardio after lifting. I tried that but still I lift same amount of weight. My energy level for that is less.

My hunger is okay. I have controlled the quantity of my lunch and dinner by half and that seems sufficient now for me.

Since you have both weight loss and esthetic goals (looking fit and muscular) I'd suggest you include a progressive resistance program into your schedule. Correction: from what you state - I'd move to progressive program after a few weeks - if you've been doing high reps for several weeks, it is time to start up with progressive strength

What and when do you plan to do a strength program?
Answer:- I need a suggestion here. When I do calculation about my body fat. It gives me alarming results.
It says my body fat is 22%
My BMI Index is around 29.
My cholesterol levels are also at the borderline number.
Do you think by doing strength program I can improve on above numbers or I can go on with my fat loss program like I am doing currently.


(Really, overall looks good - I'd be concerned about energy levels and adherence at 1500 cals, but you might be eating a little more given inexact logging)
If it is working, keep going. (second edit: missed that - as the poster below mentioned - your protein does seem to be set low.)

Answer:- On a daily basis I log around 300 calories for my cardio training. So I eat 1800 on that day. Isn't that correct?
Yes my logging still needs improvement. I am going to buy a weighing scale soon.

Thanks,
Sati

satisatisati

@bonniejo appreciate your response. I will surely increase my protein intake

Liftng4Lis

satisatisati wrote: »

Hi @liftng4Lis ,

Appreciate your suggestion!

For protein as you can see I am using protein Isolate supplement. Currently using 2 scoops and also eating 3 egg whites on a daily basis.

If you look at my daily protein intake I am completing 20% as recommended by MFP.
Carb 50
Fat 30
proteing 20

Shall I increase my protein dosage % from 20 and reduce some % from fat or carb.


Thanks,
Sati

You should have your protein way higher, you're a male trying to maintain muscle mass while losing like .8 - 1 g per pound of body weight. I have 30/35/35 on my macs. You need to get more protein definitely! Additionally, lift heavier.

satisatisati

thanks @liftng4lis I will follow your suggestion!

satisatisati

rabbitjb wrote: »

You are welcome

If I were you I would ditch the lightweights and start doing something like this

stronglifts.com/5x5/#How_To_Get_Started

Thanks I will go through this URL. There are plenty of new things to learn here.

EvgeniZyntx

satisatisati wrote: »

@evgenizyntx thanks for writing on my post. Please find my answers below.


Sati, what's your current weight and height?
Answer:- height 165 cm and weight is now 81.4 kg (after 3 months of hard workout) and I am 32 years old

This suggests that your total energy needs might be higher - as you transition to strength program you want to make sure your cut is smaller. Consider that you will need to add calories.

How satisfied are you with energy levels and hunger?
Answer:- Highly satisfied specially with my cardio workout. I do at least 45 minutes of cardio treadmil/cycle/eliptical trainer) every day and sometimes I even even more than that. My weight lifting needs lot of improvement. Gym trainer (very less experienced) suggested me to do cardio after lifting. I tried that but still I lift same amount of weight. My energy level for that is less.

My hunger is okay. I have controlled the quantity of my lunch and dinner by half and that seems sufficient now for me.

Since you have both weight loss and esthetic goals (looking fit and muscular) I'd suggest you include a progressive resistance program into your schedule. Correction: from what you state - I'd move to progressive program after a few weeks - if you've been doing high reps for several weeks, it is time to start up with progressive strength

What and when do you plan to do a strength program?
Answer:- I need a suggestion here. When I do calculation about my body fat. It gives me alarming results.
It says my body fat is 22%
My BMI Index is around 29.
My cholesterol levels are also at the borderline number.

Well, not that bad - BMI says you are on the high end of overweight BUT 22% fat at that levels says "muscular". So it suggests you have pretty good LBM.

Do you think by doing strength program I can improve on above numbers or I can go on with my fat loss program like I am doing currently.

A strength program almost always helps - helps retain muscle as you lean out. It's a good reason to start now.

Answer:- On a daily basis I log around 300 calories for my cardio training. So I eat 1800 on that day. Isn't that correct?
Yes my logging still needs improvement. I am going to buy a weighing scale soon.

great, that makes sense. Still have a reasonable cut.

So it would seem that a strength program is what you are looking for -
consider 5x5, Starting Strength or one of the other ones people suggest on here.

Start slow, build up.

satisatisati

rabbitjb wrote: »

You are welcome

If I were you I would ditch the lightweights and start doing something like this

stronglifts.com/5x5/#How_To_Get_Started

Hi @rabbitjb

In this program i only need to do workout for 3 days a week. I would like to workout all 7 days of the week to achieve my goal.
I have already started 5 by 5 program and i feel so good .

Thanks,
Sati

rabbitjb wrote: »

You are welcome

If I were you I would ditch the lightweights and start doing something like this

stronglifts.com/5x5/#How_To_Get_Started

Sued0nim

Good for you

Please remember that rest days are important too