How does my diet look?

[logan]

Hey

I start my new diet on monday, after tried some different fypes of diets out as experiments along with some weight loss.

my stats are: heigth is 5`10, weiht is 240lbs, arms 19.3 inch now after bulking this vinter, my goal is to loose 18lbs(8kg) of bodyfat.

The diet i think would works best for me is to include carbs, and good fats and proteins.

before lifting weights (40 minutes) i eat 70grams of oats and one banana 1 hour before lifting(thanks bounce);-) and 15 grams of dextrose along with my next meal

The diet is like this:

100grams of rice 380 kcal
1125 grams og chicken breast + 9 egg whites 1260kcal
40 grams of good fats 360 kcal
Total 2000kcal and grams of protein pr day(wich as i can figure out is 100kcal belov maintenance)

calorie deficit on working day is about 2000-2500kcal

total fatloss after 5 working days would be about 3.3lbs of fat

however i dont know if i should add some more carbs and less fat??

What do you think?

should i eat the good fats in the meals with rice? or should the be separated?

and how does puffed rice cakes do with this?? they are pretty high in the glykemic index(higher than table sucker)

What are your openions??

Thanks:thumup::weights:

[Bouncer]

i get a little bit lost when people start talking about grams of chicken and rice etc.. i only know those items in ounces so i am not exactly sure how much you are eating.

how many total grams or protein carbs and fats are you eating per day?

[logan]

i get a little bit lost when people start talking about grams of chicken and rice etc.. i only know those items in ounces so i am not exactly sure how much you are eating.

how many total grams or protein carbs and fats are you eating per day?

100 grams of rice(or 80 grams of carbs)380kcal
250 grams of protein(from chicken breast)
40 grams fats

total of 2000 calories

:thumup:

[Bouncer]

100 grams of rice(or 80 grams of carbs)380kcal
250 grams of protein(from chicken breast)
40 grams fats

total of 2000 calories

:thumup:

ok so total for day 250 grams protein, 80 grams carbs, 40 grams fat.


thats not 2000 cals bro.

1 gram of protein = 4 calories
1 gram of carb = 4 calories
1 gram of fat = 9 calories

you are getting 1000 cals from protein, 320 cals from carbs, and 360 cals from fats for a total of 1680 cals.


up the protein to 300 grams per day.

up the carbs to 150 grams per day.

keep fats the same.

[logan]

ok so total for day 250 grams protein, 80 grams carbs, 40 grams fat.


thats not 2000 cals bro.

1 gram of protein = 4 calories
1 gram of carb = 4 calories
1 gram of fat = 9 calories

you are getting 1000 cals from protein, 320 cals from carbs, and 360 cals from fats for a total of 1680 cals.


up the protein to 300 grams per day.

up the carbs to 150 grams per day.

keep fats the same.

The label on the bag looks like this:
nutrition pr 100 gram of product
energy 380cals
Protein 8.5 grams
Carbs 80 grams
Fat 3.5 grams

That gives 80X4=320 cals, but the label says 380cals pr 100 gram??

The chichen bag label says:
nutrition pr 100grams of product:
energy 100cals
Protein 20 grams
Carbs 0-1 grams
fat 2 grams

That gives 20x4(80protein) + 2x9(18fat)=98cals, should i include the 18 grams of fat in my calculation, so i only get 22 grams of good fats and oils + the 18 grams of fat in the daily chicken??
and add 50 grams more protein to the diet??

Thanks

[Scrumhalf]

You definitely want to do 1.5g of protein per lb of bodyweight. Especially important if you are running a cal deficit. Even I have 225g of protein every day and I only weigh 150.

General rule of thumb is 14-15 kcal per lb of bodyweight for maintenance calories for a moderately active person. You will be running more than a 1000 kcal deficit. That should help you drop weight for sure. Important thing is to carefully watch your strength in the gym and make sure you are not under shooting too much. If you lose strength you are probably pushing it too far. And oh yeah, LISS cardio will help.

[Bouncer]

The label on the bag looks like this:
nutrition pr 100 gram of product
energy 380cals
Protein 8.5 grams
Carbs 80 grams
Fat 3.5 grams

That gives 80X4=320 cals, but the label says 380cals pr 100 gram??

The chichen bag label says:
nutrition pr 100grams of product:
energy 100cals
Protein 20 grams
Carbs 0-1 grams
fat 2 grams

That gives 20x4(80protein) + 2x9(18fat)=98cals, should i include the 18 grams of fat in my calculation, so i only get 22 grams of good fats and oils + the 18 grams of fat in the daily chicken??
and add 50 grams more protein to the diet??

Thanks

man i am trying to make sense of what you are saying here but i cant. lol. scrum?

just trust me and listen to my post that you quoted. :D

[logan]

:)hmmm.... ill se if i can work something out, thanks to both of ya....:thumup::thumup:

[Blake]

Proteins are building blocks. Muscle, skin, hair, ... They're all made of protein. Benefits of reaching your daily protein needs:

Build Muscle. Since you need protein to build muscle, eating enough protein will ensure your body has what it needs to build new one.
Maintain Muscle. Getting your body the protein it needs will improve muscle recovery and prevent muscle breakdown from exercising.
Fat Loss. Protein has the highest thermic effect: your body burns more calories digesting proteins than carbs or fat. Protein also satiates: you feel full longer after eating a protein-rich meal. Both help fat loss.

[GrowthMan]

Hey

I start my new diet on monday, after tried some different fypes of diets out as experiments along with some weight loss.

my stats are: heigth is 5`10, weiht is 240lbs, arms 19.3 inch now after bulking this vinter, my goal is to loose 18lbs(8kg) of bodyfat.

The diet i think would works best for me is to include carbs, and good fats and proteins.

before lifting weights (40 minutes) i eat 70grams of oats and one banana 1 hour before lifting(thanks bounce);-) and 15 grams of dextrose along with my next meal

The diet is like this:

100grams of rice 380 kcal
1125 grams og chicken breast + 9 egg whites 1260kcal
40 grams of good fats 360 kcal
Total 2000kcal and grams of protein pr day(wich as i can figure out is 100kcal belov maintenance)

calorie deficit on working day is about 2000-2500kcal

total fatloss after 5 working days would be about 3.3lbs of fat

however i dont know if i should add some more carbs and less fat??

What do you think?

should i eat the good fats in the meals with rice? or should the be separated?

and how does puffed rice cakes do with this?? they are pretty high in the glykemic index(higher than table sucker)

What are your openions??

Thanks:thumup::weights:

i dont see any diet?

[logan]

i dont see any diet?

What do you mean?

[GrowthMan]

i mean you didn't put down your diet and your subject said "how does my diet look?" I don't see a list of meals?

I see you are eating egg white/chicken/rice/fat only? If that's the case the diet is lacking many things.

[Bouncer]

yea i would like to see you lay out your diet as follows

Meal 1:

meal 2:

meal 3:

etc..