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My Diary

stufielding
stufielding Posts: 49 Member
edited December 2024 in Health and Weight Loss
Hello!

I was wondering if some people would be kind enough to look at my diary and comment?

I look at others to compare etc. I am curious to hear other people opinions on mine and give me any advice etc, be as honest as you like. My current diet is already a massive improvement on what i sue to eat... especially at work with snacking. But I am always looking for ways to improve.

I do like to try and eat my dinner with my girlfriend at home, who does not really need to loose any weight so I try and have foods we both enjoy for dinner and food that doesnt send me over my limits.

Breakfast and Lunch are at work on weekdays. I usually do log every day, whether its a good or bad day. Been logging for about 7 weeks now.

i am 6ft 2 looking to loose about a 21lbs. I exercise 3 to 4 times a week. Lost around 7lbs to date...

Thanks

Replies

  • Sidesteal
    Sidesteal Posts: 5,510 Member
    Your calorie intake is too low for your size and activity.
    Your protein intake is likely insufficient if you'd like to maximize LBM retention
    Your dietary fat intake looks deficient, although I'm guessing your bodyweight when I say that.

    What is your current bodyweight?

    Are you doing any weight training (lifting) in addition to MMA and are you doing additional exercise or is your MMA/BJJ your main form of exercise currently?

    EDIT: Depending on when you reply to this (I'm not sure I'll remember to check this thread later), you can PM me your stats and give me an idea of your training and I'll be happy to recommend intake values.
  • erickirb
    erickirb Posts: 12,294 Member
    Your calorie intake is too low for your size and activity.
    Your protein intake is likely insufficient if you'd like to maximize LBM retention
    Your dietary fat intake looks deficient, although I'm guessing your bodyweight when I say that.

    What is your current bodyweight?

    Are you doing any weight training (lifting) in addition to MMA and are you doing additional exercise or is your MMA/BJJ your main form of exercise currently?

    ^ This

    I would also suggest that you get a minimum of 1600 Net calories (1600 plus eat back what you burn from exercise) At your size this will most likely be too little to sustain your workouts, and should be seen as a bare minimum.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Do you have your calories set to lose 2lb per week? if so i would change it to 1lb, as you only have 21lbs to lose, so you dont want to create too large a deficit.

    and make sure you eat your exercise calories!
  • AmandaInGA
    AmandaInGA Posts: 122 Member
    I would suggest eating the bulk of your calories earlier in the day, say around lunch time. You really don't want to have such heavy meals at dinner when there isn't as much time to work off the calories, unless of course you are exercising after dinner. Also, try and drink more water, I know a lot of people don't really like plain water too much, but it is really good for your body.
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    I would suggest eating the bulk of your calories earlier in the day, say around lunch time. You really don't want to have such heavy meals at dinner when there isn't as much time to work off the calories, unless of course you are exercising after dinner. Also, try and drink more water, I know a lot of people don't really like plain water too much, but it is really good for your body.

    It's good to drink plenty of fluids, but your point about eating more earlier in the day is actually quite irrelevant. You can eat your calories whenever you want and it's not going to make a significant difference in fat gain or loss.

    Think of it this way: Suppose you eat ALL your calories right before bed and you store a bunch of fat. During the day, you didn't eat anything and as a consequence, you burned fat. These offset each other and where you end up is determined by energy balance (cals in/out).
  • helyg
    helyg Posts: 675 Member
    Last weekend worries me slightly - did you really only consume 98 calories on Saturday? And your exercise on Sunday left you with a calorie defecit of 2,635. I'm no expert but surely this isn't healthy?
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    OP can probably eat 2800 and lose a good amount of fat.
    If he lifts heavy he would shed fat.

    IMO eat more!

    I'm 5'6" and eat 2k-3k a day and lose fat.
  • stufielding
    stufielding Posts: 49 Member
    Your calorie intake is too low for your size and activity.
    Your protein intake is likely insufficient if you'd like to maximize LBM retention
    Your dietary fat intake looks deficient, although I'm guessing your bodyweight when I say that.

    What is your current bodyweight?

    Are you doing any weight training (lifting) in addition to MMA and are you doing additional exercise or is your MMA/BJJ your main form of exercise currently?

    EDIT: Depending on when you reply to this (I'm not sure I'll remember to check this thread later), you can PM me your stats and give me an idea of your training and I'll be happy to recommend intake values.

    Appreciate the reply and feedback guys!

    Current weight is 16 stone 9 around 237lbs id be happy maintaining at 210.

    Gym is current main source of exercise until work hours change and I can train more regular at my BJJ gym which is more of a harsh workout. This will be my main sournce of exercise moving forward though.

    Gym sessions are around 60 mins 3 to 4 times a week.35 mins cardio with a weight lift circuit.

    the comments regarding the 98 cal day, Think i said in my diary notes was a busy day etc, so lack of logging. And the Sunday with the 2000+ exercise cals, it was a 2 hour BJJ seminar, I have no idea on cals actually burnt, that was how many MFP said.

    Again thanks for the feedback, I was half expecting an eat less responce, so the headsup is appreciated.
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    I'd start around the following. This is an estimate but this should get you close. You will lose at a slower pace this way, you will also very likely retain more LBM and look better when it's all said and done:

    2300-2500 kcals
    185 protein MINIMUM
    85g fat MINIMUM
    200-250g carbohydrate

    The above is an estimation. I would start here and monitor energy levels and weight. Depending on how long you were eating as low as you were you might want to gradually increase to approach the above values. If you jump straight to this intake you may bloat like a mofo.

    The above model assumes that you are not eating back exercise calories. It is a static intake assuming about 4/week workouts.

    During your circuit training you should be lifting heavy enough to approach near-failure at the end of your set(s).

    This is just my opinion, and good luck.
  • stufielding
    stufielding Posts: 49 Member
    I'd start around the following. This is an estimate but this should get you close. You will lose at a slower pace this way, you will also very likely retain more LBM and look better when it's all said and done:

    2300-2500 kcals
    185 protein MINIMUM
    85g fat MINIMUM
    200-250g carbohydrate

    The above is an estimation. I would start here and monitor energy levels and weight. Depending on how long you were eating as low as you were you might want to gradually increase to approach the above values. If you jump straight to this intake you may bloat like a mofo.

    The above model assumes that you are not eating back exercise calories. It is a static intake assuming about 4/week workouts.

    During your circuit training you should be lifting heavy enough to approach near-failure at the end of your set(s).

    This is just my opinion, and good luck.

    Thanks for taking the time and for the advice, appreciated.
This discussion has been closed.

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