How does my diet look? (Open Diary)

julie_broadhead

Are you making your protein macro? From the bit I saw on your screen shot most likely not. Add a protein source to every meal and snack. I agree with the people who are telling you to switch to 1 lb a week.

StevefromMichigan

E15MFP wrote: »

Lillymoo01 wrote: »

E15MFP wrote: »

kimny72 wrote: »

Your goal weight is low for your height. Even so, you should be set to lose 1 lb per week. 2 lbs per week is really only appropriate for someone with a lot of weight to lose. You are going to sacrifice a lot of muscle losing that fast with your stats.

Not sure what aesthetic you are going for, but I bet you'd be happier cutting your total weight loss goal in half and switching to recomp after you lose 15 lbs. Just something to think about!

I've seen some ripped dudes at my height at 150lbs. I have a lot of abdominal fat that I need to get rid of. My idea is to cut to 12 to 15% body fat and then bulk. I will change my goal to 1lbs a week it's just I feel full at 1500, I have no idea how I'm going to eat more food.

To achieve your goals you really need to go back to 1 pound a week loss. At 2 pounds you will be losing muscle and fat, regardless of how much protein you eat. It is much easier to preserve as much muscle as you can now rather than trying to build it once you are at your goal weight.

The problem I have is that sure I could set my goal as lose 1lbs a week, which gives me 1700 calories. But then I exercise a lot. I do an hour daily on the treadmill and I lift three days a week. I then do a lot of core work and bodyweight exercises. Other than that, my life is pretty sedantary. I know some eat their exercise calories back but to me it seems pointless as how do you even know how much you have burned? Just imagine you overestimated your calories burned and you ate those back and it affected your weight loss, that would drive me crazy.

Here is a link to a chart by Harvard Medical School that shows calories burned in 30 minutes for many activities:

https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities

StevefromMichigan

Also, since your ultimate goal is to add muscle once you hit your target of 15% body fat, I recommend reading this book: Bigger, Learner, Stronger by Michael Matthews.

The book has several chapters on nutrition, including proper cutting, bulking, and maintenance...not just the theory, but actual formulas and examples. You may or may not choose to follow his workout recommendations, but I think you will find the nutrition sections extremely helpful.

I think I bought the electronic version of the book on Amazon for $7.99.

kommodevaran

First I got hung up in your high protein goal and low fat goal, then your 1200 calorie intake, but a look at your diary makes me go wow - you've only eaten 7 different foods so far this year?

Too few calories and too little variety will make you sick; too much protein can't amend that. Eating well isn't that complicated. Eat a variety of foods you like and hit your calorie target.

1houndgal

kazgorat1 wrote: »

E15MFP wrote: »

Lillymoo01 wrote: »

E15MFP wrote: »

kimny72 wrote: »

Your goal weight is low for your height. Even so, you should be set to lose 1 lb per week. 2 lbs per week is really only appropriate for someone with a lot of weight to lose. You are going to sacrifice a lot of muscle losing that fast with your stats.

Not sure what aesthetic you are going for, but I bet you'd be happier cutting your total weight loss goal in half and switching to recomp after you lose 15 lbs. Just something to think about!

I've seen some ripped dudes at my height at 150lbs. I have a lot of abdominal fat that I need to get rid of. My idea is to cut to 12 to 15% body fat and then bulk. I will change my goal to 1lbs a week it's just I feel full at 1500, I have no idea how I'm going to eat more food.

To achieve your goals you really need to go back to 1 pound a week loss. At 2 pounds you will be losing muscle and fat, regardless of how much protein you eat. It is much easier to preserve as much muscle as you can now rather than trying to build it once you are at your goal weight.

The problem I have is that sure I could set my goal as lose 1lbs a week, which gives me 1700 calories. But then I exercise a lot. I do an hour daily on the treadmill and I lift three days a week. I then do a lot of core work and bodyweight exercises. Other than that, my life is pretty sedantary. I know some eat their exercise calories back but to me it seems pointless as how do you even know how much you have burned? Just imagine you overestimated your calories burned and you ate those back and it affected your weight loss, that would drive me crazy.

Here is a link to a chart by Harvard Medical School that shows calories burned in 30 minutes for many activities:

https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities

Great link. I swim hard and this link confirms that I am burning a lot of calories in my workout. I love swimming!

StevefromMichigan

Swimming is great exercise. I only wish I were better at it. I could never get the breathing timing down right, which has always limited my efficiency and quality of my swim.

staticsplit

You're definitely being pretty aggressive. I'm a woman, 6'0" and 162 pounds, and I lose on 1700 calories a day, plus eating back half my exercise calories.