Trying to cut weight. Can you rate my diet/workout plan?

[35ft6]

Originally Posted by ogruskie

Meal 1 (Breakfast): Either a combination of Cereal, banana, and cup of yogurt OR eggs, banana, yogurt

Roughly 400 calories? Depending on type of cereal, yogurt, milk, and size of banana.

Meal 2 (snack 1): Apple and handful of almonds

About 400 calories? Depending on size of apple, but nuts are incredibly dense in calories. a cup of almonds is about 800 calories, so depending on how big your hand is...

Meal 3 (lunch): Turkey sandwich with whole grain bread, yogurt, banana/apple

500 to 600 calories?

Meal 4 (pre workout): A little bit of oatmeal, some fruits

Assuming a little bit is still about a cup, and not sure what some fruits mean but 400 calories?

Meal 5 (post workout): Whey protein shake, 3 spoons of peanut butter, blueberries

A teaspoon of peanut butter is close to 100 calories, and my whey protein is about 120 a scoop, so about 500 calories total?

Meal 6 (dinner): Whatever mom makes. Usually a combination of chicken and soup.

I'm assuming 500 to 700 calories. Or more depending on the soup and how the chicken is prepared.

You seem to be eating anywhere from 2500 to 3000 calories a day according to this website. There's some interpretation involved, but I was erring towards the conservative side. Assuming you are 18 years old, about 175 pounds and 5'8", and exercise 5 times a week, you would need about 2500 calories to maintain weight according to this website. For "fat loss" about 2000 calories a day, and for "extreme fat loss" around 1571.

I know you said you made some adjustments, and it's only been 3 days, but you're eating a lot, man. As much as you're eating, I would kind of have to put effort into eating that much and that often. I would shoot for 1500 to 2000 calories a day, cut out a lot of the fruit, much of the yogurt, and definitely the peanut butter, and seriously cut down on the carbs after 3pm or just simply no carbs after 3.

And don't use the mirror. Like somebody said, the way you look is a better gauge when we're talking weeks and months. People imagine all sorts of crazy things looking in the mirror. Weigh yourself, but realize there will be slight fluctuation even if you're doing well. Measure yourself once a week. And eat a whole lot less. I don't even know what you drink. My god. If you're drinking soda or fruit juices or milk, that could be an extra 500 calories a day easy.

[coyfish]

Originally Posted by 35ft6

Roughly 400 calories? Depending on type of cereal, yogurt, milk, and size of banana.
About 400 calories? Depending on size of apple, but nuts are incredibly dense in calories. a cup of almonds is about 800 calories, so depending on how big your hand is...500 to 600 calories?
Assuming a little bit is still about a cup, and not sure what some fruits mean but 400 calories?A teaspoon of peanut butter is close to 100 calories, and my whey protein is about 120 a scoop, so about 500 calories total?I'm assuming 500 to 700 calories. Or more depending on the soup and how the chicken is prepared.

You seem to be eating anywhere from 2500 to 3000 calories a day according to this website. There's some interpretation involved, but I was erring towards the conservative side. Assuming you are 18 years old, about 175 pounds and 5'8", and exercise 5 times a week, you would need about 2500 calories to maintain weight according to this website. For "fat loss" about 2000 calories a day, and for "extreme fat loss" around 1571.

I know you said you made some adjustments, and it's only been 3 days, but you're eating a lot, man. As much as you're eating, I would kind of have to put effort into eating that much and that often. I would shoot for 1500 to 2000 calories a day, cut out a lot of the fruit, much of the yogurt, and definitely the peanut butter, and seriously cut down on the carbs after 3pm or just simply no carbs after 3.

And don't use the mirror. Like somebody said, the way you look is a better gauge when we're talking weeks and months. People imagine all sorts of crazy things looking in the mirror. Weigh yourself, but realize there will be slight fluctuation even if you're doing well. Measure yourself once a week. And eat a whole lot less. I don't even know what you drink. My god. If you're drinking soda or fruit juices or milk, that could be an extra 500 calories a day easy.

I don't agree at all. You can't use a website to determine what you need to eat to maintain. Thats EXTREMELY relative. Its based on age, metabolism, activity, food intake, etc. I eat 3600 calories to maintain and I had to eat 6K to bulk. On my cutting cycles I was eating about 3K respectively.

No carbs after 3 . . . LOL is all i have to say to that. Especially since your working out in the afternoon. No carbs after about 7 is the most extreme I would go.

Youre going to look at yourself in the mirror regardless so saying thats good / bad is pointless. Buy a set of BF calipers and learn how to take measurements. It doesn't matter how qualified you are to take them as long as you are consistant. Make sure you take your measurements in the morning.


Counting calories will drive you crazy. Go by portion sizes. A fist size is one portion. Find how many you need to maintain and subtract one for starters. Last thing you wan't to do is eat too little. Thats a recipe for water / muscle / motivation loss.

[35ft6]

Originally Posted by coyfish

I don't agree at all.

You don't agree with anything I posted?

You can't use a website to determine what you need to eat to maintain. Thats EXTREMELY relative.

It's a tool, and it's only as useful as how you use the information. Regardless, way more reliable for more people than personal anecdotes.

Its based on age, metabolism, activity, food intake, etc.

I put that into the calculator.

I eat 3600 calories to maintain and I had to eat 6K to bulk. On my cutting cycles I was eating about 3K respectively.

Like you said, it's relative. You have a very high metabolism. I wouldn't use your own personal experience and start suggesting to everybody to consume 3600 to maintain their current weight.

No carbs after 3 . . . LOL is all i have to say to that. Especially since your working out in the afternoon. No carbs after about 7 is the most extreme I would go.

Yeah, it's a bit extreme. It's what Miletich makes his fighters do, but probably not sustainable for average person.

Youre going to look at yourself in the mirror regardless so saying thats good / bad is pointless.

My point is don't use that as the gauge of your success. A scale and measuring tape are way more reliable.

Counting calories will drive you crazy.

How do you know you were eating 3600 then 6000 calories a day?

It doesn't have to drive you crazy, and it's a lot more effective than going by feel.

Go by portion sizes. A fist size is one portion.

Not a bad rule of thumb for lean protein, but measuring portion and keeping track of calories aren't mutually exclusive.

The single most frustrating thing is going through all the stress, thought, and energy of dieting and exercise and seeing no results. Even becoming fatter, which is pretty common. When people see results, they think the effort is well worth it. Most diets don't work because people rely too much on "feel" and believe that there really is a way to get into shape without going hungry and without exercising. Look, it's a pain, but it gets easier, a habit, if you stick with it. I would rely on measuring tape, scale, portion control, and calories. Don't beat yourself up if you mess up every now and then. Actually, this is more general advice, the OP sounds like he's kind of already in shape but wants to get into really good shape.

[coyfish]

Originally Posted by 35ft6

You don't agree with anything I posted?It's a tool, and it's only as useful as how you use the information. Regardless, way more reliable for more people than personal anecdotes.I put that into the calculator.Like you said, it's relative. You have a very high metabolism. I wouldn't use your own personal experience and start suggesting to everybody to consume 3600 to maintain their current weight.Yeah, it's a bit extreme. It's what Miletich makes his fighters do, but probably not sustainable for average person.My point is don't use that as the gauge of your success. A scale and measuring tape are way more reliable.How do you know you were eating 3600 then 6000 calories a day?

It doesn't have to drive you crazy, and it's a lot more effective than going by feel.Not a bad rule of thumb for lean protein, but measuring portion and keeping track of calories aren't mutually exclusive.

The single most frustrating thing is going through all the stress, thought, and energy of dieting and exercise and seeing no results. Even becoming fatter, which is pretty common. When people see results, they think the effort is well worth it. Most diets don't work because people rely too much on "feel" and believe that there really is a way to get into shape without going hungry and without exercising. Look, it's a pain, but it gets easier, a habit, if you stick with it. I would rely on measuring tape, scale, portion control, and calories. Don't beat yourself up if you mess up every now and then. Actually, this is more general advice, the OP sounds like he's kind of already in shape but wants to get into really good shape.

I never told him to eat a lot or a little. I never suggested that he ate 3600 calories. I was making a point that everyone is different. I told him to find what he needs to maintain (since everyone is different) and reduce his intake by a portion size. Then watch the changes and move on from there.

I didn't agree with your advice regarding how little to eat and how "extreme" fat loss was cutting back the caloric intake significantly. That is not true. Same with cutting carbs after 3pm. When you cut you should increase your protein intake while SLIGHTLY decreasing your carb intake. If you do a low carb diet you will most likely feel weak and lose lots of water / muscle weight. Sure you will lose some fat but its not the best way. Balanced meals are always important.

I have done a bodybuilding competition and been as low as 5% BF. I have been through several cutting cycles so I know what it takes to lose BF. The same rules apply whether you are at 30% BF or 5% BF.

I have personally trained people and the biggest mistake many people make is going for HUGE changes too fast. They decide to lose fat and they eat basically no carbs and do tons of cardio. In the gym they lose strength. They feel weak and it leads to desperation and loss of motivation. That is why most diets dont work. Many diets rely on extremes. Do lots of this and little of that . . . That is a recipe for failure.

[35ft6]

Originally Posted by coyfish

I was making a point that everyone is different.

Yeah, we know that. So you think those websites are useless?

I didn't agree with your advice regarding how little to eat and how "extreme" fat loss was cutting back the caloric intake significantly. That is not true.

What part of that is "not true?" What's there to disagree with? Yes, in fact, extreme weight loss would entail drastically cutting calories. I didn't tell him he had to do that.

Same with cutting carbs after 3pm. When you cut you should increase your protein intake while SLIGHTLY decreasing your carb intake.

I also suggested decreasing carbs, too. And I agree that cutting carbs in the evening might be excessive.

I have personally trained people and the biggest mistake many people make is going for HUGE changes too fast. They decide to lose fat and they eat basically no carbs and do tons of cardio. In the gym they lose strength. They feel weak and it leads to desperation and loss of motivation. That is why most diets dont work. Many diets rely on extremes. Do lots of this and little of that . . . That is a recipe for failure.

That's fine. I agree. If you do a lot of bodybuilding and have a lot of muscles, your metabolism is going to be higher. I'm guessing he's eating too much but I'll wait until he states his age, weight, and height. And I don't think keeping track of calories is a bad thing. A person might think a few glasses of juice or a few spoonfuls of peanut is okay. It's not until somebody points out the calories in such things that seem okay in terms of portion that they might realize why they're not losing weight.

[coyfish]

Originally Posted by 35ft6

Yeah, we know that. So you think those websites are useless?What part of that is "not true?" What's there to disagree with? Yes, in fact, extreme weight loss would entail drastically cutting calories. I didn't tell him he had to do that.I also suggested decreasing carbs, too. And I agree that cutting carbs in the evening might be excessive.That's fine. I agree. If you do a lot of bodybuilding and have a lot of muscles, your metabolism is going to be higher. I'm guessing he's eating too much but I'll wait until he states his age, weight, and height. And I don't think keeping track of calories is a bad thing. A person might think a few glasses of juice or a few spoonfuls of peanut is okay. It's not until somebody points out the calories in such things that seem okay in terms of portion that they might realize why they're not losing weight.

You made comments that I didn't agree with. You told him how many calories he should be eating and that he is eating way too much. Maybe he is maybe he isn't. Extreme fat loss doesn't mean cutting back tons of calories. There is no such thing as extreme fat loss. Slow and steady is what its all about. In your most recent post you ammended your previous statement by saying "weight loss" instead of fat loss like you did in your other one. Weight loss and fat loss are two very different things. Sure, cut calories like crazy and you will end up being smaller with excessive bodyfat. Just read up on jenny craig failures. SlicenDicer had a huge post in these boards where he cut back carbs / calories. Me and others kept telling him he was destined for failure but he was a nurse so he already knew it all. Long story short he lost a bunch of water. . . failed. As soon as you start eating all the weight comes right back.

You also said to stop eating or cut back on carbs after 3. That isn't the best advice especially for someone who is active (young kid). Not to mention he is working out in the afternoon most likely. Cutting carbs slightly is one thing but that comment of yours didn't come off that way at all.


When I said portion sizes you have to use a little common sense with it. You can't eat 10 portions of pasta when you should be eating 10 portions of salad and expect to lose weight. The whole goal is to eat the types of meals (clean ones) that you normally eat but measure the amounts in portion sizes. For example for dinner you have 1 portion of steak and 1 portion of veggies. Its very easy to do and just as effective as counting calories which is unecessary unless your getting very cut. Find the amount of each type of food you need to eat.


Don't take it personally. Im not trying to attack you. For some reason people get very offended when they are questioned about nutrition and fitness. I have cut and bulked several times so I know what it takes. Everyone is different but the rules are the same.

[SlapShot]

Inspired by this thread, and the conversation of spinach, I'm having a baby spinach salad with chicken topped with Newman's Own lime vinegarette. The vinegarette is the perfect complement to the spinach.

[35ft6]

Originally Posted by coyfish

Don't take it personally. Im not trying to attack you. For some reason people get very offended when they are questioned about nutrition and fitness. I have cut and bulked several times so I know what it takes. Everyone is different but the rules are the same.

Nah, it's cool. I want to know his height, weight, and age, but I suspect he's eating too much. You say he might be or he might not be, and I suspect he is. And again, the information from the websites, it's a tool. Use it how you wish. It's not a dogmatic statement from God telling you how to eat. And yeah, everybody is different, but everybody is similar too in that when they expend more calories than they consume, they'll lose weight. Again, I'm simply saying I think he might be eating too much.

As for Slice and Dicer, there's millions of way to fail at losing weight. If it was simply a matter of being able to say "I know a person X who failed by doing method Z" then every plan on earth can be called into question.