Diet Diet Diet

[JerseyGirl143]

Hello
I made a post last night in the Diet & bodybuilding section, and was referred to this section. So here I am!

I'm trying to put a diet plan together, and was looking for some input.

I'm going to post the food i've already eaten today, as well as the food i have planned for the remainder of the day.........

For starters, I'm 5'8, 141lbs BF is 20% give or take. (probably a little more than 20)

8am 4 hardboiled egg whites, a slice of whole wheat bread w/ ANPB, and a cup of strawberries Cal-381, F-18, Carb-31, P-30

1030am- banana Cal-109, F-1, Carb-28, P-1

1pm- 4oz Gr.Chicken w/ veggies & apple Cal-231, F-2, Carb-32, P-23

330pm- 4oz Gr Chicken Cal-100, F-1, P-22

530pm- shake (i dont have macros)

GYM

8pm- 40oz Gr Chicken w/ veggies Cal-150, F-2, Carb-11, P-23

Totals, CAL-971, F-24, Carb-102, P-100

These totals are without the shake added in, and I will probably have 2 tbps of ANPB if I get hungry before bed. That is not added in either.

I know that I need to up my calories, but I'm not sure where I should up them....more fat? Protein? Carbs?

My goal is to burn fat, and GAIN muscle!

Can anyone spare some words of wisdom?

 

[Tatyana]

Hello and welcome,

Would I be able to get a bit more information from you first?

What is your training like? Are you training with weights, if so, what sort of rep range, are you going heavy, training intensely, or are you using one or two plates on machines?

Are you doing cardio? If so, what type, how long, how many times a week?

How did you measure your bodyfat?

Building muscle and burning fat at the same time usually doesn't happen.

There are a few exceptions

1. You have just started weight training/bodybuilding

2. You are genetically gifted

3. If you use steroids

Other than that, it is usually either put on muscle, or take off fat and maintain the muscle you have.

Ok your diet.

970 kcals is a starvation diet at your weight and bodyfat. You will not build any muscle on that, in fact, you will probably have muscle wastage.

Also, as your body thinks it is starving, it will hang onto the fat for dear life as fat = survival. It doesn't know that you are trying to get lean, it will just think that there is a period of famine.

How long have you been eating that few calories?



To calculate your BMR based on lean body weight (Katch-McArdle Formula)


BMR = Basal Metabolic Rate

This basically means the calories your body needs to function, breath, heart beating, neurons firing, all those things just to keep you alive.

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

To figure out how many calories you need for the day multiply your BMR by your activity levels
Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

To lose weight/fat, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements

To put on weight/muscle, you need more calories than your basic daily needs so ADD about 10-20% to your total calorie daily requirements.

If you change your calorie intake too drastically, your body may not do what you want it to do.

'Starvation' diets (very low calorie) only work on about 5% of the population, and too low calories or rapid 'weight' loss will probably be muscle and water, rather than the fat you want.

Similarily if you go from a 2500 kcal/day average to 4000 kcals, you are more likely putting on FAT and water rather than muscle.



Jersey Girl, your BMR

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

= 370 + (21.6 x 64 kg)

= 1754 kcals

That is without even moving, your body needs that many calories.


I would increase all three of your macronutrients.

How you diet may be a matter of personal preference, however, you will have a much better chance of putting on muscle and burning fat if you are eating a high protein, high carbs and lower fat diet.

Ratio of something like 40 % Protein, 40 % carbs, 20 % fat.

Everyone responds differently, you might have to play with the ratios a bit.

 

[Gymgurl]

Awesome Tat

 

[JerseyGirl143]

I go to the gym 5 days per week. 2 of the days I do a full body strenght training class, and the other 3 I lift weights. On the 3 days that I do weights, I also do 30min cardio before I lift. The weights that I lift are not very heavy, as I'm not very strong. But I lift as heavy as I can. When I do bi's its 15-20lbs, tri's is 30-40lbs (depending on what I'm doing) I dont know the prpoer names to the exersizes. When I use free weights for chest, its about 15lbs. I usually do about 3-4 sets with 10 reps. I'm trying to go heavier so I build more muscle.

As far as the food that I posted yesterday.....it changed a little towards the end of the day. I wrote that while I was at work...I ended the day with 1,234 calories. Which is MUCH better than 970. I added in the macros from the whey shake that I ate, and I sub. the last 4oz chicken w/ veggies with an egg sandwich on wheat. I had 3 egg whites with one whole egg. When I made those changes, it gave me 1234 cals.
Totals (1234cals) (32Fat) (125Carb) (121Pro)

41% P
35%C
24%F

Right now, the only fat I want to lose is on my stomach. And I know thats all diet. I have pics, I will post them. Besides losing my fat belly, I want to build muscle! So i'm not sure what I shoud focus on first.

 

[JerseyGirl143]

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[JerseyGirl143]

i guess that didnt work......

 

[JerseyGirl143]

 

[needtogetaas]

Not a bad place to start from

 

[JerseyGirl143]

This one was from Jan 8th.....the first one posted was jan 22nd

 

[mamaj]

Not a bad place to start from

I agree, you don't have far to go at all!