critique my meal plan please!!
chad_win
Posts: 4 Member
Hey all, wanting to get fit again after a hiatus which involved drinking and mcdonalds all too often. im 101kg, 24% BF, 6'3", 33yrs old.
Heavy lifting 4 x weekly, with cardio 3 x mixed in the week.
Focus is on getting my gut health in check, and losing weight, and eventually regaining muscle i squandered away with laziness.
I can be strict and dedicated when i want to be, and i want to be now, so any help would be appreciated.
Heavy lifting 4 x weekly, with cardio 3 x mixed in the week.
Focus is on getting my gut health in check, and losing weight, and eventually regaining muscle i squandered away with laziness.
I can be strict and dedicated when i want to be, and i want to be now, so any help would be appreciated.
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Replies
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must be awesome. cheers for the input all!0
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It looks a bit low on calories. I'd also increase the fats0
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Are you eating back any of the workouts you are doing? Your calories and fat look a bit low, so if you increase your fats and therefore you calories it would be a well rounded plan. The most important question is: do you enjoy eating this way? Creating a sustainable reasonably enjoyable plan is even more important that macros and whatnot.
Edit: one more thing. Do you have a food scale? Scoops, cups and spoons are very inconsistent and may lead to inconsistent results.1 -
Ah okay, I'm happy to hear that fats and overall calories seem a bit low - but how does that hinder weight loss? eating like that is my ideal, I only eat junk because its easier, not for the taste .. id prefer healthy whole foods any day.
How many calories should i target? 1800? with how much more fats? ..
I dont "eat back" my workouts .. im sticking to the 1500-1800cal a day no matter what exercise i do
Yep, have a food scale, and do weigh.
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Increase your fat intake with healthy fats - avocado, fish, nuts and seeds, meat, etc., not just by relying on junk food, you need the essential, healthy types, not the clog up your arteries types. Also, if you don't mind me asking, how tall are you and how much do you weigh? Because your protein also seems quite low for an average man, especially if you're working out. You should aim for around 1800-2500 calories (depending on your exercise levels), you should only be eating less than that if you are very short, very small built, very elderly, or very inactive0
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To echo the previous posts: More cals & more fat.
Your maintenance cals look to be around 3100, so a 1kg per week loss would be about about 2100 cals*
* these figures take into account exercise cals and , at best, are an estimate. You should always review and when required tweak your calories or exercise to continue to progress towards your goal.0 -
How did you post your diary of what you ate ? I could show you mine what a nutritionist told me was a good day for me . I feel protein is important I do 1 gram to 1 pound of my weight so first thing I noticed is you need more protein . The better you eat the better you feel and the more you can push your body to work more in the gym .0
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Weigh everything.
You are using cups and tablespoons.
I'd hazard a guess that with that calorie intake and exercise routine you'll soon be eating the floorboards. How anyone can "lift heavy" with anything close to maximum effort on 1500 calories is beyond me.
Factor in purposeful exercise calorie burns and you're netting the required calories of a baby goat. A baby goat who will be burning through muscle mass at an alarming rate.
Do you have a diagnosed medical condition that requires you to get your "gut health in check"?
Eat more.
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chad_win , The point of mfp is to use it to achieve sustainable health. Yes, it has a food log and a food planner, but if you're ignoring the calorie guidelines and choosing to deprive your body of needed nutrients, you won't achieve sustainable health. Oh, you'll lose some weight right away. It will come back with friends. Review your goals that you set on when you created your login. Are you trying to lose something reasonable, 0.5 lb per week? Or are you aggressively hoping to impress for the summer vacation in 2 months and want to lose 2 lb per week? Either way, what's your calorie goal? Meet that. The kefir, sauerkraut, and kimchi will help to get your gut flora in good order, but will you be having that every day? The white rice is easy to cook, but I suggest you figure out a way to get brown rice instead. It's better for your gut. Generally, your food plan looks like it won't kill you quickly, but you need to eat more to be healthy.1
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StealthHealth wrote: »
He's 6'3" if he drops anymore weight he'd be too skinny he needs to eat lift heavy to build more muscle mass then drop back down
I'm confused by this. I'm not sure where you are getting the idea the the OP is approaching skinny or likely to in the near future: Have I missed something, because my maths puts him in the overweight category according to BMI (BMI of 28) and the OP states that he is currently at 24% body fat?
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I'm a 135 lb female and eat @ 2200 cals per day. I couldn't sustain on 1500. I think you could easily raise your calories some. Don't be afraid to hit your macros. Protein is important for preserving muscle . in the long run, you aren't doing yourself any favors by undereating severely. Run a slight deficit ,hit your macros and continue on with a progressive strength training program.1
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I am 5' 2" and female and I eat the same amount of calories as you. You should be eating more. Even if this deficit is helping you drop weight fast, you most likely are also dropping a fair amount of lean mass as well. Up the protein (and really all the macros), start rigorously tracking, and then gage what you can eat to keep you on a slow, but steady decline. Don't undo the heavy lifting at the gym by not adding nutritional support.1
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Hipster/100
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StealthHealth wrote: »StealthHealth wrote: »
He's 6'3" if he drops anymore weight he'd be too skinny he needs to eat lift heavy to build more muscle mass then drop back down
I'm confused by this. I'm not sure where you are getting the idea the the OP is approaching skinny or likely to in the near future: Have I missed something, because my maths puts him in the overweight category according to BMI (BMI of 28) and the OP states that he is currently at 24% body fat?
Hes overweight not obese and he said he drinks so that weight is probably around his gut if he drops weight he's just gonna shrink with little muscle definition he needs to eat build muscle then drop weight. I was 207 at 5'8" around 25% BF I didn't look fat i look thick most of the fat went to my legs aşş and Arms. I'm at 189 now I think I'm looking too skinny
Man unless you're squatting 400 and benching 250 and 10% BF I'm gonna have to request pics of 189 being too skinny at 5'8". I am that height and was that weight and there is a lot more room for improvement. OP does not need to bulk.
OP, I'm short as hell compared to you and can eat 1800+ for a .5 lb loss a week. While you won't starve I would eat a bit more unless you're experienced with aggressive cuts. Bulking is out of the question, and you're not going to end up a skeleton with your current cals and macros, but they could be higher if you're inexperienced.1 -
StealthHealth wrote: »StealthHealth wrote: »
He's 6'3" if he drops anymore weight he'd be too skinny he needs to eat lift heavy to build more muscle mass then drop back down
I'm confused by this. I'm not sure where you are getting the idea the the OP is approaching skinny or likely to in the near future: Have I missed something, because my maths puts him in the overweight category according to BMI (BMI of 28) and the OP states that he is currently at 24% body fat?
Hes overweight not obese and he said he drinks so that weight is probably around his gut if he drops weight he's just gonna shrink with little muscle definition he needs to eat build muscle then drop weight. I was 207 at 5'8" around 25% BF I didn't look fat i look thick most of the fat went to my legs aşş and Arms. I'm at 189 now I think I'm looking too skinny
I agree he is overweight - I never said he was obese.
My point is that at 24% BF he has plenty to lose before considering a bulk. If he started a conservative bulk now he would be eating somewhere in the region of 3500 cals per day and in 3 months time would be at around (taking a conservative 50:50 muscle to fat gain) 232 lb with a BF% of 25% (58 lb of fat).
I've not seen any hard science on the ideal BF position to start a bulk but the general consensus seems to be for males to get to as close to 10% as possible. The OP currently has 35lb to lose before he gets to that figure and has stated that his primary goals at the moment are gut health and losing weight.1 -
wow, lots to take in there. apologies, i guess i didn't provide enough background info and details on my exact goals.
I stopped training 2 years ago, was 94kg and 17% BF .. my overall AIM is to get back to that, and hopefully surpass it - timeframe of around 9 months.. so i've just started with the lifting and cardio again, so my THEORY is that whilst im getting the muscle memory back and getting the quick 'newbie' muscle gains, to keep to an aggressive deficit... stick to that for a month or so until i've hopefully shed some quick kg's/BF, then increase the protein but stay on a deficit and cut fat less aggressively for 4 months.. aim is to be around the 92kg by then hopefully and do a clean bulk back to 100, followed by a proper cut back to 94kg
Cheers for the feedback all, its actually really appreciated. Shout out to the guy who said i was too skinny at my stats to loose weight, and i should bulk! LOL
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Dude you eat sauerkraut for breakfast?0
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Get 175 grams of protein, get 40-50 grams of fat, fill the rest in with carbs. Eat 2200 calories. That would be my starting point if I were you.0
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You're going to lose even more muscle with that much of a calorie deficit. I can understand wanting to be strict and dedicated, but IMO you're going way overboard on restriction. MY strict cut is 1500 calories, and I'm 4" shorter and eat back my exercise calories.
Also... sauerkraut for breakfast and broccoli/kimchi for lunch?!? You are going to have the worst farts ever.
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StealthHealth wrote: »StealthHealth wrote: »
He's 6'3" if he drops anymore weight he'd be too skinny he needs to eat lift heavy to build more muscle mass then drop back down
I'm confused by this. I'm not sure where you are getting the idea the the OP is approaching skinny or likely to in the near future: Have I missed something, because my maths puts him in the overweight category according to BMI (BMI of 28) and the OP states that he is currently at 24% body fat?
Hes overweight not obese and he said he drinks so that weight is probably around his gut if he drops weight he's just gonna shrink with little muscle definition he needs to eat build muscle then drop weight. I was 207 at 5'8" around 25% BF I didn't look fat i look thick most of the fat went to my legs aşş and Arms. I'm at 189 now I think I'm looking too skinny
if you eat right and lift right you don't lose much muscle on a cut. You should get to or below 15% before you consider maintaining or bulking.1 -
brandnew222 wrote: »It looks a bit low on calories. I'd also increase the fats
i don't see much fruit in there.0
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