Sport Diet help

Sport Fitness
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GatorBait13

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Hi, I'm 20 years old around 6'1 185lbs. Over the last couple years I've gone from around 270 to my current weight of 185. Im currently trying to shed some fat but I dont really want to weigh much less than i do now. Im eating about 1850 calories per day and about 165g carbs, 185g protein, and 35g of fat. In the past, I lost weight just counting calories but I think I still have a lot of body fat even though my weight is more or less in the normal range. Is my diet sufficient for what I'm trying to do? If not, about how much should I eat from each group to shed fat but maintain muscle and improve my physique.
Ps - I usually do cardio 3 times per week and weight training for different muscles every day.
My meals usually look like this:
10am heart healthy pancake
1pm apple and grapes
3pm turkey burger
4pm workout
5:30pm protein shake
7pm grilled chicken, beans, green vegetable
Thanks for the help.
 
Last edited:
GatorBait13 said:
Hi, I'm 20 years old around 6'1 185lbs. Over the last couple years I've gone from around 270 to my current weight of 185. Im currently trying to shed some fat but I dont really want to weigh much less than i do now. Im eating about 1850 calories per day and about 165g carbs, 185g protein, and 35g of fat. In the past, I lost weight just counting calories but I think I still have a lot of body fat even though my weight is more or less in the normal range. Is my diet sufficient for what I'm trying to do? If not, about how much should I eat from each group to shed fat but maintain muscle and improve my physique.
Ps - I usually do cardio 3 times per week and weight training for different muscles every day.
My meals usually look like this:
10am heart healthy pancake
1pm apple and grapes
3pm turkey burger
4pm workout
5:30pm protein shake
7pm grilled chicken, beans, green vegetable
Thanks for the help.
Click to expand...

I'd replace the pancakes with something like eggs, wheat toast, skim milk and fruit. I think it has like 17 grams of sugar in it. Check it though.

I would also try to eat a protein, carb and fat at each meal no matter how small. For example: apple, grapes and nuts.

Can you show us what your day to day weight training program looks like?
 
Thanks for the quick reply, my training schedule looks something like this:
M - Chest/Cardio - Bench press, Incline press, Decline press, pushups, dumbell pullovers. Run 2-3 miles.
T - Bicep/Tricep - Curls, dips etc.
W - Core/Cardio
H - Chest again
F - Bicep/Tricep/Cardio
S - Core
Sundays I take off, Also, the pancakes have 9g of sugar, so not too bad. Should I still not eat them? Thanks again.
 
GatorBait13 said:
Thanks for the quick reply, my training schedule looks something like this:
M - Chest/Cardio - Bench press, Incline press, Decline press, pushups, dumbell pullovers. Run 2-3 miles.
T - Bicep/Tricep - Curls, dips etc.
W - Core/Cardio
H - Chest again
F - Bicep/Tricep/Cardio
S - Core
Sundays I take off, Also, the pancakes have 9g of sugar, so not too bad. Should I still not eat them? Thanks again.
Click to expand...

I'd worry about your strength training before I'd worry about that 9 grams of sugar. Your not working your back or legs, your not giving yourself any recovery time on chest/tri's. You either need to do a full body 3 days a week or split it up to where it makes more sense.
 
Congrats on losing all of that weight, nice job, but now you need to take a look at some of the sample workouts on the weightlifting page, your routine need lots of improvement!
 
Ok thanks for the advice guys, would a workout routine like this be more effective:
M - upper body/cardio
T - lower body
W - cardio
H - upper
F - lower/cardio
Also, if I employ an effective workout routine, will my diet mentioned above allow me to decrease my bodyfat and maintain muscle?
 
GatorBait13 said:
Ok thanks for the advice guys, would a workout routine like this be more effective:
M - upper body/cardio
T - lower body
W - cardio
H - upper
F - lower/cardio
Also, if I employ an effective workout routine, will my diet mentioned above allow me to decrease my bodyfat and maintain muscle?
Click to expand...

Much better! If you stick to your diet and add more protein as well as strength training and cardio you are bound to build muscle and muscle burns calories. And one more thing... once your body adapts to a certain exercise and it's easy to do- it would be time to switch it up.

Let us know how you do!
 
exactly, much better!

Still check out some of the sample workouts to get some kind of idea of exercises that would be good for you.
 
I used to do cardio every day but then I read that long cardio sessions actually hinder the bodys ability to build muscle, and since I'm not really trying to lose weight, just shed fat and build muscle, I thought it would be better to just do interval training a few times per week. Im not sure if this is good logic or not, it just worried me because I read on several sources that too much cardio can be counter-productive when trying to build muscle. I dont mind running at all and would be happy to run everyday if it actually helps. Is there cardio I can do that wont burn muscle along with fat?
 
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