Diet- When normally eating 1,000 Cals. What to do?

[Sev408]

I am unsure how I need to go about building this diet. All my previous diets we're 1800 cal with body needing 2400. When I was using those diets I was previously eating 3-4 meals each day. Over the past year when I stopped lifting I have since turned into eating 1 (yes 1) meal a day. For the most part it was chicken or steak with some greens. Lately it has been alot of pasta. Friday or Saturday night I will eat out, never fast food though. Saturday night normally revolves around going to a bar or throwing a party at my house. So yes, there is alcohol consumed which is my influx day of cals.


I am 5'8" 185ish and have 15 pounds I want to drop, but with my body surviving off roughly 1000 cals a day and a gallon of water (no soda) I am unsure how my diet should be done. I am awake everyday at 11:00 AM and go to bed at 2:00 AMish. I eat when I come back from class at 7. Sometimes I will eat a bowl of cereal in the morning or some tuna, but most of the time its just a glass of water and I am off.

Yes, I am healthy. Yes, I play sports. No, I am not depressed. My parents are also 1 meal a day eaters so I grew up like that.

So should I stick to the 1,800 cal diet that worked for me before because I honestly cant see cutting my food to 800 cals and being healthy. Nor do I even know if that would be possible.

My previous diet was something to the effect of: (still searching for Bouncers corrected version on my HDD) This was done with just ATW protein shakes and Lipo-6.

Morning: Egg whites, slice of whole grain wheat bread, oats
Mid: 6oz Chicken, 1 cup greens, brown rice
After workout: ATW protein shake
Dinner: chicken or fish, greens and brown rice
Late: chicken or fish, greens and brown rice
Snack if hungry at night: Cottage Cheese

It was not the best diet, but it worked quite well for me.

Thanks, this forum has always been helpful over the years.

[Bouncer]

Well you definitely need more then 1 meal. You may be healthy but you are definitely not in a anabolic state with such a plan. You have also slowed down your metabolism with a 1 meal a day diet. You need to increase that to 6-7 meals a day. You need to include, healthy protein sources, healthy fat sources, and complex carbs.

Increase the amount of meals you eat and your metabolism will in return speed up. You will burn more calories while you rest and increase the rate at which your body burns fat.

[Sev408]

Sounds easy enough.

Tomorrow is my shopping day to pick up everything.

[Shibby]

Not to sound rhetorical, but how do you play sports and only one meal a day? I would be starving all the time if I was on a team again.

[Sev408]

Not to sound rhetorical, but how do you play sports and only one meal a day? I would be starving all the time if I was on a team again.

I don't honestly know man. I grew up eating 1 meal a day. Body just got used to it, I have always played sports as well. It never bothered me, hell I received a scholarship in college for sports. I would just eat dinner after we had practice.

[Bouncer]

I don't honestly know man. I grew up eating 1 meal a day. Body just got used to it, I have always played sports as well. It never bothered me, hell I received a scholarship in college for sports. I would just eat dinner after we had practice.

you may think your body got used to it but all it did was kill your metabolism. i promise you, after a few months of eating 6-7 smaller meals a day, you will look and feel much better.

[Bouncer]

Sounds easy enough.

Tomorrow is my shopping day to pick up everything.

so what kind of food did you pick up? lets see your new diet bro.

[Sev408]

so what kind of food did you pick up? lets see your new diet bro.

I was just about to post so I could ask you a question about it.


5'8" 190, BMI 29.3 <----:rofl: Makes every doctor laugh, I have broad ass shoulders and the rest of my body matches that. Doc says I should weigh 160, but then realizes I will be nothing but skin and bone when that occurs. How many obese people do you know that can run 1.5 miles in 10 minutes.

My goal is 170, once I hit that I will work on bulking that up to 180. Since I play lacrosse, I want to build as much lean muscle as possible.

I wake up at 11:15ish everyday. Eating every 2 hours correct?


11:20--Multi Vit
11:35/40--4 Hardboiled Egg whites, 1 cup Rolled Oats bit of cinnamon on top, Flaxseed, fish oil
1:45--1/2 cup brown rice, 1 can chunk light tuna (in water), 1/2 cup mixed peas/carrots/broc
3:45--6oz chicken, 1/2 cup B rice, brocolli
5:45--Turkey Deli Slices, whole wheat bread, 1 cup B rice, 1/2 carrots, Slice american cheese.
7:45--Not sure about this yet.
9:45--6 oz chicken, 1/2 cup B rice, mixed veggies
10:00--Workout (Yeah, I work out late)
11:45--PWO (2 scoops ATW Choc Mint Whey Protein) ??Scoop of Natty PB or EVOO??
12:45--6oz Chicken or Lean ground beef, couple strips of Bell peppers, 1/2 cup brown rice, mixed veggies
2:00AM--Sleep


Dinner will be cycled with fish every once in a while. I am not the biggest fan of it, tuna is about the only thing I can really handle.

OK, so.

--I be adding a second shake earlier in the day correct? Which would in turn move everything up in time so the 7:45 slot is filled.

--4 eggs enough? or should it be 6 whites.

--Yes, I work out late as hell. But I go to sleep late. I don't have alot of focus at the gym if its still light out.

--Flaxseed and Fish oil are 3 times a day. Should I take them again at 3:45 and 9:45 with dinner?

And, whats the deal with EVOO (olive oil)? I was searching as much as I could on here, just kinda confused as to what it does. I understand I should put a spoon full in each shake I make.

Last but not least. Wednesday and Friday are practice days at 4pm till 6pm. Should I alter my meal so I have a PWO shake after practice or still wait till 11:45 after the gym.


So, did I just butcher everything I have learned on this forum over the past few years. :hmm:

[NewbieChris]

--I be adding a second shake earlier in the day correct? Which would in turn move everything up in time so the 7:45 slot is filled.

Is there a reason you have chosen a shake? Actual food usually has more nutrients and your metabolism actually has to do work when you eat real food.

I'm curious about Olive Oil as well.

[Bouncer]

11:20--Multi Vit
11:35/40--4 Hardboiled Egg whites, 1 cup Rolled Oats bit of cinnamon on top, Flaxseed, fish oil
1:45--1/2 cup brown rice, 1 can chunk light tuna (in water), 1/2 cup mixed peas/carrots/broc
3:45--6oz chicken, 1/2 cup B rice, brocolli
5:45--Turkey Deli Slices, whole wheat bread, 1 cup B rice, 1/2 carrots, Slice american cheese.
7:45--Not sure about this yet.
9:45--6 oz chicken, 1/2 cup B rice, mixed veggies
10:00--Workout (Yeah, I work out late)
11:45--PWO (2 scoops ATW Choc Mint Whey Protein) ??Scoop of Natty PB or EVOO??
12:45--6oz Chicken or Lean ground beef, couple strips of Bell peppers, 1/2 cup brown rice, mixed veggies
2:00AM--Sleep

First thing that sticks out is you need more fats. In that breakfast meal add 2 whole eggs and 2 more egg whites to that. add in some healthy fats during the day also. Have the multi with breakfast, no need to have it before. the workout time is not so great because you really woulnt want to have carbs that late. carbs are most important in your PWO shake to replace muscle glycogen. is there no way you can workout earlier? for your 12:45 meal have beef. you have chicken enough during the day. also make sure you are taking in enough water.

[Sev408]

First thing that sticks out is you need more fats. In that breakfast meal add 2 whole eggs and 2 more egg whites to that. add in some healthy fats during the day also. Have the multi with breakfast, no need to have it before. the workout time is not so great because you really woulnt want to have carbs that late. carbs are most important in your PWO shake to replace muscle glycogen. is there no way you can workout earlier? for your 12:45 meal have beef. you have chicken enough during the day. also make sure you are taking in enough water.

Easy enough. Unfortunately no I cant work out earlier. I have class that runs up till 9:50 every day.

So, 6 egg whites, 2 whole eggs.
12:45 is now lean beef

I drink a gallon of water day. As well as a glass of crystal lite or kool-aid. That extra glass does not count toward my gallon of water though.

[Bouncer]

Easy enough. Unfortunately no I cant work out earlier. I have class that runs up till 9:50 every day.

So, 6 egg whites, 2 whole eggs.
12:45 is now lean beef

I drink a gallon of water day. As well as a glass of crystal lite or kool-aid. That extra glass does not count toward my gallon of water though.

well i am pretty sure you could got bed earlier and get up earlier. i bet if you tried you could work out earlier. add in more fat than just your breakfast meal. add in some natural peanut butter, extra virgin olive oil, nuts, etc through the day.

[Sev408]

well i am pretty sure you could got bed earlier and get up earlier. i bet if you tried you could work out earlier. add in more fat than just your breakfast meal. add in some natural peanut butter, extra virgin olive oil, nuts, etc through the day.

Well, I am a college kid and I live in a party house. So quiet hour never really kicks in till 3-4am. As for waking up earlier, 11am to me is like 6am. I used to work out at 7am for sports. Those were probably the worst lifting gains I ever had. I was never awake enough to try and push myself nor were the other 30 people on the team.


I do have a 1 hour gap at 1pm. I am thinking if I move quickly I can get my lift in then.

3 tbsp of olive oil each day sound good?
I am putting natty PB in my shakes, should I make a natty PB sandwich as well at some point in the day?