Fat Loss Diet Critique

Diet and Nutrition
1

Stats - 21 year old male
height 5’5
weight 167
body fat % No idea. Guessing around 15%.

I’ve been on following this diet for 3 weeks now. I lost 4 lbs the first week, then 1 lb the 2nd week and none the third. I’m starting
to question some things and i thought my diet was the first place to start. So I know you guys are pretty good with this stuff
so hopefully you can help critique my diet

My goals are to get below 10%. I really have no time restraints. Just want to do it as safe as possible

My training consists of circuit type style workouts with short rest times 3-4 times a week.
I focus on compound movements to get the most out of my time.

Workout Day

Meal 1- 1/4 cup oatmeal, 1 Scoop 100% ON Gold Standard Whey with 8 fl of skim milk

Meal 2- 1 Scoop 100% ON Gold Standard Whey in water or 2 ounces of tuna fish with a piece of toast and 2 Tablespoons of Peanut Butter

Meal 3- Post workout - 2 servings of gatorade, 1 serving of gaspari size on and half a scoop of 100% ON Gold Standard Whey

Meal 4- Dinner (whatever meat and sparce carbs taken in)

Meal 5- Leftover from dinner. Just protein and salad

Meal 6- Egg Omelet. 1 Egg 5 egg whites and 1 tablespoon of EVOO

My Nonworkout day is the same basically, except w/o the post workout meal, reducing the carbs

Supplements: 2 capsules of fish oil. 800 dha 400 epa

Gaspari Size On Creatine - 125 calories

100% whey gold standard

Multivitamin

Workout Day breakdown

Protein - Around 200 grams
Carbs - around 80 grams
Fat - around 50 grams

Calories - Around 1600

Nonworkout days

Protein 200 grams
Carbs around 40 grams
Fat - 50 grams

Calories - Around 1400
Been lifting serious for about 1 year where i started at 125 lbs.

Thank you. If you have any questions, feel free to ask.

2

You are working out and consuming 1600 kcals? My thoughts are that you aren’t working out very hard. Maybe you should rethink what you are doing.

3

People doing Velocity diet do workouts w/ less than that. what is your point? are you questioning the intensity of the training in the V-Diet?

4

You aren’t doing the velocity diet so why bring it into the discussion? The V-Diet is a no carb, high protein diet. You have carbs in there. A better approach for you would be to determine your maintenance cals, then drop some.

I find it hard to believe that you only need ~1800 kcals for maintenance.

5

maintenance is aronud 2300

6

Ditch the gatorade…

And, if you are only taking in 1600 calories doing circuit training up to 4 x /week, I’m surprised you didn’t faint typing the leading post to this thread.

Start eating some real food, and lifting heavier if you feel you are at a weight loss plateau. Even consider going WAY OVER maintenance for a couple of days in a 2 week span. For someone that’s just the kick in the ass they need to get the metabolism rolling again.

7

drop gatorade and get Surge Recovery? it’s the same amount of sugar!

8

[quote]rabbitw00t wrote:
Workout Day

Meal 1- 1/4 cup oatmeal, 1 Scoop 100% ON Gold Standard Whey with 8 fl of skim milk

Meal 2- 1 Scoop 100% ON Gold Standard Whey in water or 2 ounces of tuna fish with a piece of toast and 2 Tablespoons of Peanut Butter

Meal 3- Post workout - 2 servings of gatorade, 1 serving of gaspari size on and half a scoop of 100% ON Gold Standard Whey

Meal 4- Dinner (whatever meat and sparce carbs taken in)

Meal 5- Leftover from dinner. Just protein and salad

Meal 6- Egg Omelet. 1 Egg 5 egg whites and 1 tablespoon of EVOO
[/quote]

First off, you don’t have to listen to people that say eat more, you’re main concern is to lose weight so you want to keep your cals below 2000. Only if you completely stall after changing your diet should you eat a bit more to keep your metabolism going. Right now, you’re just eating the wrong things, at the wrong times.

Meal 1 is fine, since you’re taking a carb approach.
Meal 2, which I assume is pre-workout needs to change. It’s basically a complete balance of P/C/F. Ditch the peanut butter, you don’t really want to consume fats around you’re workouts, it’s better to stick to the protein and carbs before and after. Ditch the PB for some cottage cheese, or just cut it out.

Get rid of the gatorade, either get Surge or make a post work out drink that consists of a whey isolate with dextrose/maltodextrose.

For dinner, since its post workout and I assume its not that late into the evening, carbs are okay, but i’d keep it mostly from vegetables.

The meal 6 which I assume is pre-bed looks good, but I’d make a protein shake and mix the eggs in, the EVOO and those 2 scoops of PB you were talking about before. That will slow the digestion of the protein and keep you from going catabolic. Or instead you can just have the cottage cheese again (casein protein, which is your best bet).

9

If you’re eating that low of calories why not just go low carb? You NEED fats and protein to survive, you don’t need carbs. Or why not just have carbs PWO but fats and protein the rest of the day? Just seems like you might have more success.

10

is 50 grams not low carb already

11

[quote]rabbitw00t wrote:
is 50 grams not low carb already[/quote]
What 50 grams? You’re gatorade intake is 50 grams, not to mention the oatmeal and everything else.

12

on my off day i don’t have the gatorade and creatine. which is 42 less carbs

13

Increase calories eaten by 300. Increase calories burned by 500.

14

Needs more real food.

meals 1-3 are powder, with the exception of 2oz of tuna fish which is pretty puny in its own right.

80 grams is not low carb

1600 cals is way too low. Even on a cut.

those are just some key points into what is wrong with your diet.

Just to put things in perspective, your maintence (2300) is below what I eat to cut. And I am an inch taller than you. Not that much of a difference. Reassess your training methods and your diet. Some key points to focus on.

  1. High Protein, Moderate Fats
  2. No Carbs or Proper timing of carbs
  3. 95% whole foods
  4. Do not undereat
  5. No Junk
  6. No Booze

These points should get you on your way. You can’t expect to improve by doing the same shit over and over again.

15

[quote]Arioch wrote:
You aren’t doing the velocity diet so why bring it into the discussion? The V-Diet is a no carb, high protein diet. You have carbs in there. A better approach for you would be to determine your maintenance cals, then drop some.

I find it hard to believe that you only need ~1800 kcals for maintenance.[/quote]

The V-Diet isn’t a no-carb diet.

16

Ditch the gatorade. Wheres the chicken, fish, steak??

17

hey got another question…i am going for a more green diet. Items like spinach and broccoli and also switching my oatmeal in the morning to ezekiel bread (about 2 slices). my question is, if im using mostly green veggies for carbs in order to lean up, how should i seperate the servings thoughout my 5-6 meals a day.

Should I be having like one cup for serving of like 2 cups, trying to keep low carb but not loose all muscle in the process

18

ok let me b more clear with my plan…heres what im thinking.

breakfast:
4 egg whites
2 pieces ezekiel bread

mid morning:
1 chicken breast
2 cups broccoli or greens
1 handful walnuts

lunch:
1 chicken breast
2 cups broccoli or greens
1 handful walnuts

post workout:
40 grams whey protein shake w/ i servings of fiber added in

dinner:
1 8-10 oz lean steak
2 cups salad
1 handful walnuts

…so how does that sound? any advice would be GREATLY appreciated, im dead set on getting leaner.

Oh if this helps…im currently 208 lbs with about 24-25 percent bodyfat. Also I would like to add that Im doinf the 5x5 program and will be adding cardio next week

19

[quote]warmachine30 wrote:
ok let me b more clear with my plan…heres what im thinking.

breakfast:
4 egg whites
2 pieces ezekiel bread

mid morning:
1 chicken breast
2 cups broccoli or greens
1 handful walnuts

lunch:
1 chicken breast
2 cups broccoli or greens
1 handful walnuts

post workout:
40 grams whey protein shake w/ i servings of fiber added in

dinner:
1 8-10 oz lean steak
2 cups salad
1 handful walnuts

…so how does that sound? any advice would be GREATLY appreciated, im dead set on getting leaner.

Oh if this helps…im currently 208 lbs with about 24-25 percent bodyfat. Also I would like to add that Im doinf the 5x5 program and will be adding cardio next week

[/quote]

Well, what’s the breakdown of all this food you’re eating and where does it fall in relation to your maintenance needs?

If you don’t know this, you’re focusing too much on the details and losing sight of what’s important.

20

ok help me out…sorry for the ignorance…what do u mean breakdown and maintenance needs, are you saying the amount i need to maintain my weight. Im trying to loose weight, not maintain.