is my diet/excercise plan good?

nonamer209
nonamer209 Posts: 1 Member
edited March 3 in Getting Started
i'm currently an 18 y/o male 5"10, and my weight is currently just about 200. my goal weight is 175 (in order to not be classified as 'overweight'), and i've been doing good. i lost about 10 pounds the first 2 weeks, but i'm just assuming that's water weight.

my current day to day routine is, i eat breakfast around 9-10am, which consists of 1 serving oatmeal (150cals) and 4 egg whites (80 cals).

later on at about 1 pm, i workout in my home gym by doing 10-15 min of cardio, followed by 10-15 minutes of weight lifting. after that, i have a lunch, which is usually 2 pieces of 25g of grilled chicken (100 cals). i'll usually have a side of something, whether it be a veggie smoothie, lettuce on the side, fruit, or rice.

at about 6-7 pm i have a my "dinner" which is my big meal which has 2 more pieces of 25g of grilled chicken, with lettuce on the side, 2 boiled egg whites, and half a cantaloupe. then i'll do the same workout routine again at 10 pm.

is this a good plan? sometimes i feel like i don't have a lot of energy, but i think it's because i'm only eating around 900-1200 calories a day. i don't know how to up my calorie intake because i'm usually always satisfied with what i eat and don't deprive myself. sorry for the long post, and thank you to anyone who can help!

Replies

  • ana3067
    ana3067 Posts: 5,623 Member
    I eat twice as much as you for fat loss and I'm a 175lb female. Granted I do workout more than you do, but I'm also not eating at an unreasonably low deficit for my stats, which you are.

    Calculate your maintenance needs based on activity and set that as your new custom goal, eat way more protein than you are now, be consistent with logging (how you log/measure and with doing it regularly), and monitor your weight for 3-4 weeks. If you maintain, then subtract 20% from it and set that as your new goal. If you lose or gain at the estimated TDEE, then take 20% from that number and add (if losing) or subtract (if gaining) about 100 calories from it and set it as your new goal. Monitor for a few weeks to a month, if you are losing ~1lb a week then you're good.

    http://www.exrx.net/Calculators/CalRequire.html
    http://www.health-calc.com/diet/energy-expenditure-advanced

    2nd gives hgiher estimate, use the 1st for a conservative estimate or average them out.
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    1200 calories is way to low for a 18yo man

    Look at the link which will help you set up realistic healthy goals. I weigh less than you and eat over 2000 calories a day and still lose weight. The idea should be to eat as much as you can and still lose weight not the opposite.

    http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=guide+to+sexypants&page=1#posts-18361594
  • kommodevaran
    kommodevaran Posts: 17,889 Member
    i'm currently an 18 y/o male 5"10, and my weight is currently just about 200. my goal weight is 175 (in order to not be classified as 'overweight'), and i've been doing good. i lost about 10 pounds the first 2 weeks, but i'm just assuming that's water weight.

    my current day to day routine is, i eat breakfast around 9-10am, which consists of 1 serving oatmeal (150cals) and 4 egg whites (80 cals).

    later on at about 1 pm, i workout in my home gym by doing 10-15 min of cardio, followed by 10-15 minutes of weight lifting. after that, i have a lunch, which is usually 2 pieces of 25g of grilled chicken (100 cals). i'll usually have a side of something, whether it be a veggie smoothie, lettuce on the side, fruit, or rice.

    at about 6-7 pm i have a my "dinner" which is my big meal which has 2 more pieces of 25g of grilled chicken, with lettuce on the side, 2 boiled egg whites, and half a cantaloupe. then i'll do the same workout routine again at 10 pm.

    is this a good plan?
    No, eat more. Eat the whole egg. Eat more meat beside chicken. Eat rice, and fruit, and vegetables, every day.
    i don't know how to up my calorie intake because i'm usually always satisfied with what i eat and don't deprive myself.
    I don't believe you, and neither do you, as it seems:
    sometimes i feel like i don't have a lot of energy, but i think it's because i'm only eating around 900-1200 calories a day.
  • chilly1470
    chilly1470 Posts: 178 Member
    Dude, eat more! At 18 technically you are still growing. You need more nutrition to fuel the machine.
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