My current stats are:

height: 180.34cm
weight:89kg
age: 20yrs

i am moderately active i do weight training 3 times a week.
i do cardio workouts 3 times a week.
and i have 1 rest day.

after doing some calculations i figured i wanted to do:
39.8%protein
40.2%carbs
20%fat

which for me came out to be 244 protein grams, 245 carb grams, and 54 fat grams a day, consuming in 2446 calories a day after doing the bmr formula on the sticky thread.

now my goals are to lose body fat percentage, so im basically in a cutting phase.

here is a sample of what i ate today.

meal 1: pre-workout

whey protein/glutamine supplement 23 protein grams
fiber supplement
multi-vitamins
1 glass/cup soy milk

meal 2: post-workout

whey protein/glutamine supplement 23 protein grams
1 glasss/cup soy milk

meal 3: breakfast
4 slices 100% wheat bread
4 slices turkey/ham
4 slices fat free cheese

meal 4: lunch
1 glass/cup soy milk
(kashi)go lean crunch cereal 1cup

meal 5: snack
lean body protein shake with 1 cup soy milk 45 protein grams

meal 6: dinner
1/4 cup nuts
2 boca meatless burgers original vegan
2 slices fatfree cheese

totals: 2066 calories 44 fat grams 213 carb grams 220 protein grams

now according to the earlier estimates i had done i was aiming at getting to 243 protein grams, 245 carb grams, and 54 fat grams in a total of 2446 calories.

now my main concern is if im eating too little calories to effectively be cutting? and if i am what should i add to my meals?

on other days i also may eat brown rice/oatmeal/or a salad or maybe egg beaters or an apple earlier in the day.

also how can i measure the nutrition info for food that doesn't have the nutriotion labels? like certain fruits or meats?

i appreciate any and all advice, as im very serious about this and need advice to make sure i do this properly.

i'd also like to say, that under this current plan i dont feel hungry or as if im starving myself, it feels comfortable, and im highly certain i can keep this up.

so many views yet no replies :d_frown:

someone please help. any senior members around? karatetricker? duckman? jeremylik? ....John?

also how can i measure the nutrition info for food that doesn't have the nutriotion labels? like certain fruits or meats?

http://www.nutritiondata.com/

I think your calories are ok if you are losing... For me I think it is a little too high but everyone is different. I also think you rely on protein shakes too much. Drop one of those and add a lean source of protein such as tuna or chicken. That being said I would also add more protein to each meal, especially lunch. If you are eating "packaged" turkey and ham I would drop it and replace it with a protein source with less preservatives. Dairy has always been an issue with me on a cut, you may be different but I would try and cut back the cheese. You said on some days you eat brown rice and oatmeal... Those are better choices I would incorporate those in. Everybody is different find what works for you and run with it!

Good Luck...

Oh yeah, check out http://www.calorieking.com for all your nutritional questions...

Oh yeah, check out http://www.calorieking.com for all your nutritional questions...
Saw this on that site, made me laugh :p

Andrew (Richie) lost 67lbs by sticking to a diet plan and exercising regularly. You could too!

Saw this on that site, made me laugh :p


I don’t pay too much attention to the site except for the nutritional database... It is fairly accurate and easy to use. I could care less about all the needless marketing ploys.

My current stats are:

height: 180.34cm
weight:89kg
age: 20yrs

meal 1: pre-workout

whey protein/glutamine supplement 23 protein grams
fiber supplement
multi-vitamins
1 glass/cup soy milk

Wheres the carbs? add oats here, or high fiber cerial!
add some cottage cheese instead of whey protein

meal 2: post-workout

whey protein/glutamine supplement 23 protein grams
1 glasss/cup soy milk

once again you need carbs!

meal 3: breakfast
4 slices 100% wheat bread
4 slices turkey/ham
4 slices fat free cheese

damn thats a big breakfast, 2 sandwich's! i would cut down the cal's here and spread them more evenly across your whole diet
add some vegies in these sandwich's too, like some tomato and lettuce

meal 4: lunch
1 glass/cup soy milk
(kashi)go lean crunch cereal 1cup

you want more protein here, soy milk doesnt cut it for a good protein source! maybe have a tuna sandwich

meal 5: snack
lean body protein shake with 1 cup soy milk 45 protein grams

meal 6: dinner
1/4 cup nuts
2 boca meatless burgers original vegan
2 slices fatfree cheese

you want vegies here!!! broccoli, cauliflour, brussel sprouts, you need those fiberous vegies, along with a better protein source! like chicken



totals: 2066 calories 44 fat grams 213 carb grams 220 protein grams

now according to the earlier estimates i had done i was aiming at getting to 243 protein grams, 245 carb grams, and 54 fat grams in a total of 2446 calories.

now my main concern is if im eating too little calories to effectively be cutting? and if i am what should i add to my meals?

on other days i also may eat brown rice/oatmeal/or a salad or maybe egg beaters or an apple earlier in the day.

also how can i measure the nutrition info for food that doesn't have the nutriotion labels? like certain fruits or meats?

i appreciate any and all advice, as im very serious about this and need advice to make sure i do this properly.

i'd also like to say, that under this current plan i dont feel hungry or as if im starving myself, it feels comfortable, and im highly certain i can keep this up.

..

Alright, I don't really love your diet at all. Here are my problems with it, some of which have been said.

1) 3 shakes per day is too many, lose at least 1.
2) Hardly any protein from LEAN MEATS, add chicken/tuna/salmon in there.
3) That 3rd meal is way too big. Lose 2 slices of the bread and 1 slice turkey. If the turkey is not fresh, lose it altogether for grilled chicken or tuna.
4) Soy protein is not very good, stick to real Skim Milk, cottage cheese, meats and whey.
5) You drink too many of your calories. 1-2 cups of milk/day max I'd say is good. Lose 1-3 slices of cheese.
6) You DEFINITELY need to add CARBS to your Post-workout meal. I'm still fine tuning mine, but a whey protein shake in skim milk with dextrose, grapes (grape juice), orange juice or a banana I believe would be excellent.
7) Drop the protein a touch and add in a few more complex carbs. Oatmeal, brown rice, sweet potatoes, etc.
8) Keep your calorie intake around 2200-2400.

Rework it and then repost it and I'll comment again.

:gl:

okay i've reworked it and today i did this:

meal 1 pre-workout
kashi go lean cereal
soy milk
fiber supplement

meal 2 post workout
multivitamin
brown rice
apple
whey protein/glutamine supplement
skim milk

meal 3
tuna sandwhich

meal 4
1/4 cup nuts
chicken strips

meal 5
protein shake

meal 6
salad
chicken

i

okay i've reworked it and today i did this:

meal 1 pre-workout
kashi go lean cereal
soy milk
fiber supplement

meal 2 post workout
multivitamin
brown rice
apple
whey protein/glutamine supplement
skim milk

meal 3
tuna sandwhich

meal 4
1/4 cup nuts
chicken strips

meal 5
protein shake

meal 6
salad
chicken

i

so is that meal plan better guys?

looking good, maybe have some cottage cheese, or a dairy (better protein than soy basically!) for pre-workout

i hope those chicken strips are healthy, in my coutry, chicken strips are deep fried chicken in bread crumbs and some seasoning, please tell me its not that :)

also just wonder whats in your "protein shake"

and.... make sure there are some good green vegies in that salad, like some green beans, peas, bussel sprouts, cucumber or broccoli (lettuce only sorta counts, its mainly water though :))

looks like you are on track to accomplishing any goal! let us know of your progress, hopefully this diet will do it for you, remember if it works for you its good!