Diet advice needed

kieranmccurley
kieranmccurley Posts: 5 Member
in Health and Weight Loss
Will I lose weight on this type of diet? Or am I having to many calories? 5'10 168 lbs. 20% bodyfat.

Breakfast
Pharma whey 190cals
Banana 105 cals

Lunch
80g baby spinach 24cals
Tuna in water 127 cals
60g rocket lettuce 90cals
Malt vinegar 0cals
30g light mayonnaise 80cals

Dinner
Sweet potato 300g 288cals
Chicken breast 170g 320cals
Brocolli 200g 60cals
Carrots 200g 84cals

Snacks
Kenco Coffee semi skimmed milk 20cals

Am I eating enough food/calories?

I go to the gym 4 times a week and do weight training on them days, also do a little bit of cardio.

Replies

  • Vigilance88
    Vigilance88 Posts: 95 Member
    Yes you will lose weight since you are eating a ridiculous deficit for a guy.
    I will never understand meal plans. Are you gonna eat the same every day? I wouldn't last more than a week.

    For a guy with your stats you are eating too little. Eating 1200-1300 really? You can easily eat 1800+ and still lose 1 pound / week.

    http://scoobysworkshop.com/accurate-calorie-calculator/
  • nosebag1212
    nosebag1212 Posts: 621 Member
    no that's too little cals if anything, someone of your stats and activity should be able to lose easy on 1800- 2000 cals
  • annabeladcock
    annabeladcock Posts: 99
    Based on that day you are eating under 1400 calories a day, which for a man is definitely too little! Using your height/weight your BMR is around 1700 calories a day and you TDEE is roughly 2500 calories a day (based on http://iifym.com/tdee-calculator/). If your aim is to lose weight, you might want to consider the TDEE-20% option, which would be 2000 calories a day, or TDEE-10% which would be 2250 calories a day. The TDEE -500 calories option will give you an estimated 1lb/week weight loss which is reasonable, 1400 definately isn't enough, especially if you are not eating back exercise calories.

    Eating so little will not only give you a nutritional deficit but send your body into starvation mode. Your body does not know when it'll next get adequate nutrition so will hold onto all the food you ingest as fat - which is not what you want!
    In terms of exercise - weight training is good because when you lose fat you always lose muscle, but weight training can help to maintain muscle mass, but may want to encorporate a bit more cardio into your routine to burn some extra calories.

    Your BMI is 24.1 and you say you have 20% body fat so you do not seem unhealthy. How much weight are you looking to lose?

    All the best :)
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    Will I lose weight on this type of diet? Or am I having to many calories? 5'10 168 lbs. 20% bodyfat.

    Breakfast
    Pharma whey 190cals
    Banana 105 cals

    Lunch
    80g baby spinach 24cals
    Tuna in water 127 cals
    60g rocket lettuce 90cals
    Malt vinegar 0cals
    30g light mayonnaise 80cals

    Dinner
    Sweet potato 300g 288cals
    Chicken breast 170g 320cals
    Brocolli 200g 60cals
    Carrots 200g 84cals

    Snacks
    Kenco Coffee semi skimmed milk 20cals

    Am I eating enough food/calories?

    I go to the gym 4 times a week and do weight training on them days, also do a little bit of cardio.

    I am very similar in stats to you. I'm 6' tall 180 pounds and about 22% bodyfat. I work out 5-6 days per week weight training along with cardio. I am currently losing about 1 pound per week eating typically around 2100 calories per day. You are eating far to little.

    My diary is open and consistantly logged for about 40 days if you want to take a look
  • _HeartsOnFire_
    _HeartsOnFire_ Posts: 5,304 Member
    Read these:
    http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

    TL:DR ->http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

    If you have 75+ lbs to lose 2 lbs/week is ideal
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal
    If you have 25-40 lbs to lose 1 lbs/week is ideal
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal

    Eat more food.
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    Yes you will lose weight since you are eating a ridiculous deficit for a guy.
    I will never understand meal plans. Are you gonna eat the same every day? I wouldn't last more than a week.

    For a guy with your stats you are eating too little. Eating 1200-1300 really? You can easily eat 1800+ and still lose 1 pound / week.

    http://scoobysworkshop.com/accurate-calorie-calculator/

    I counted 1500 Plus cals for the OP. So losing 1.7 pounds a week is ridiculous but 1 is acceptable. Interesting. OP good luck with your goals.
  • kieranmccurley
    kieranmccurley Posts: 5 Member
    Thanks for all the help so I should increase my calories to 1800-2000 area? And I'll still lose about a lb a week? At the minute I'm not eating enough.
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    Thanks for all the help so I should increase my calories to 1800-2000 area? And I'll still lose about a lb a week? At the minute I'm not eating enough.

    I mean I don't know your exact numbers (ie your TDEE based on your calculated burn from exercise) but I'm guessing that if you net 1700 calories a day (meaning eat back your burn from exercise on top of that) you would lose weight consistently. That is a guess though. You can use various calculators like these to get an estimate:

    http://exrx.net/Calculators/CalRequire.html

    http://scoobysworkshop.com/accurate-calorie-calculator/

    then after that estimate you just have to try it yourself for a few months and note the results.

    If you severely undereat you will find it difficult to maintain your intensity during your workouts and/or you will not progress in your workouts. You also run the risk of losing muscle in addition to fat eating that little.
  • kieranmccurley
    kieranmccurley Posts: 5 Member
    Based on that day you are eating under 1400 calories a day, which for a man is definitely too little! Using your height/weight your BMR is around 1700 calories a day and you TDEE is roughly 2500 calories a day (based on http://iifym.com/tdee-calculator/). If your aim is to lose weight, you might want to consider the TDEE-20% option, which would be 2000 calories a day, or TDEE-10% which would be 2250 calories a day. The TDEE -500 calories option will give you an estimated 1lb/week weight loss which is reasonable, 1400 definately isn't enough, especially if you are not eating back exercise calories.

    Eating so little will not only give you a nutritional deficit but send your body into starvation mode. Your body does not know when it'll next get adequate nutrition so will hold onto all the food you ingest as fat - which is not what you want!
    In terms of exercise - weight training is good because when you lose fat you always lose muscle, but weight training can help to maintain muscle mass, but may want to encorporate a bit more cardio into your routine to burn some extra calories.

    Your BMI is 24.1 and you say you have 20% body fat so you do not seem unhealthy. How much weight are you looking to lose?

    All the best :)

    I'm just looking to get down to about 15 % body fat. So maybe 14lbs so really sure how much I'll have to lose

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