How to Tweak a Diet ???

Nutrition
1

5’10"
268lbs %30 bf
37 years old
male

goals are strength gain and body fat loss. my goal weight is 215lbs and %10 to %15 body fat. my hobby is boxing so functional strength and size for this is my goal.

anyways, i’ve been eating somewhat decent for awhile now and just started getting strict so it’s kind of early, but i want to know how i figure on tweaking a diet. reduction in calories?? up or down on grams on the following fat, protien or carbs?? that kind of stuff. is there a science to the proper tweaking techniques?? i’ve read a few of the diets by like t-dawg jb and such, but haven’t found anyone say specificly how to tweak…

this is what i’m eating right now.

meal 1) 3 eggs with mushroom, garlic and spinach. 2/3 cup (measured dry) oatmeal with a small handfull of raisins.

meal 2) chicken breast, 2ounces of walnuts and some carrots.

meal 3)1 can of tuna, an avocado and an apple.

meal 4)shake with, mixed berries, one scoop protien powder, 1 cup of plain yogurt, golden flax seeds, small hanfull of cashews. some times i sub the berries with strawberries and a bannana. plus i take a few fish oil caps.

…workout…supplement sipping a creatine and 2 scoops of protien powder drink during workout (surge is in the mail).

meal 5) 2 cups lean ground beef (measured uncooked) and veggies.

i haven’t measured the shake other than the protien powder in it and this includes my workout drink…

270 grams of protien
111 grams of fat
127 grams of carbs
3000 calories
plus the berries, plain yogurt, cashews, golden flax seeds and fish oil caps.

i workout 5 days a week, no max strength training, but i do run, strength training and plyos. can’t really do a full strength training by myself but i push the strength endurance to a safe maximul strength limit…

thanks.

2

IMO it well is pretty simple you make it fit you your goals and body this youll learn over time how things treat you.

In general id keep protein pretty darn constant HIGH and adjust total intake through the amount of carbs and fat you intake. How much that is well again goal dependent, training dependent and individual as well.

Start eating right as you said you just started nail learning simply how to eat first see where that gets you then adjust from there.

Phill

3

XK

First of all, I’m not exactly sure what you are looking for. I mean–tweak my diet??? But, let me tell you what I think.

First, your macros don’t equal 3000 cals. Not that I find this vital, but the 3000 cal mark is important. Your macros equal maybe 2500 cals and I personally fell that is too low given the info you have offered. 5 days a week working out. Running. Plyos. You must also box given that is your hobby and ‘functional’ goal.

My advice. Start slow and simple. I’m always leery of those that post this idealic sample menu. Life often has a way of throwing wrenches in the pursuit of perfection.

As a general rule I would keep your macros in the 40/40/20 to 40/30/30 p/f/c cal breakdown. I would eliminate as many garbage carbs as possible. I would drink as much water as possible. Increase fiber and get maximal rest. If you just live under these guidelines progress is inevitable. At some point, you will need to get more focused as you get down to 15% and moving to 10%. But, at 30% and possibly more bf, just begin to do the right things and don’t worry about a ‘tweak’ cause you ain’t quite to the tweaking stage yet.

4

thank you guys. i was pretty much just wanting to learn the science of it mostly. certainly my diet isn’t perfect, but i thought i could learn alot from this. i calculated about 2500 calories not including the fats from the flax seeds, fish oil caps and yogurt. maybe i should bumb those up a bit to get more fats and add calories.

as far as eating, i’m pretty much tapped out. i’m stuffed all day except before bed i seem a little hungry. i do want to get the most out of everything i do so i’m trying to learn everything i can…

thanks again…

5

[quote]XKawN wrote:
thank you guys. i was pretty much just wanting to learn the science of it mostly. certainly my diet isn’t perfect, but i thought i could learn alot from this. i calculated about 2500 calories not including the fats from the flax seeds, fish oil caps and yogurt. maybe i should bumb those up a bit to get more fats and add calories.

as far as eating, i’m pretty much tapped out. i’m stuffed all day except before bed i seem a little hungry. i do want to get the most out of everything i do so i’m trying to learn everything i can…

thanks again…[/quote]

trust me dude–

you didn’t get to that weight being tapped out at 2500-3000cals. You can bump those cals eaisly with a spoonful of olive oil at 1-2-3 meals everyday. That alone adds 125-375 cals a day and good quality fats are excellent for your cause. A scoop of protein with your glass of milk or water a couple of times a day adds a couple hundred more calories plus the benefit of protein in your diet.

As far as the ‘science’ of weight loss and caloric maint. well, that is actually far from scientific given each individual case. Simplistically, if you take in less than you use, you will lose weight. That is a fact. But, to do it effectively and allowing you the best results and best overall health, that is very individual. Some respond to differing caloric levels even given the same outside parameters such as weight and basic activity level. It also depends on your likes and dislikes. You tend to stick to plans that you find enjoyable.

Try neew things. Keep records. Figure out what works for you. Good luck.

6

right on sasqautch. thanks…
as for the olive oil i guess i’m alergic. i tried on and off 3 different times with the same results. i’ve actually lost 60 pounds. just seem i’m in a rut right now so i thought i’d try a different swing. i appreciate your help…thanks.