**Help** Opinion on my routine/daily intake!! open to any suggestions! thx.

[frombigtosmall]

Hi, I'm new to this, forums and public announcements and what not. But I would like some help and/or answers to tweak or change my workout/diet. So, straight to the point. I am 22 years young, My weight 252lbs and I am 5'9"(October 1st/2011) and would like to weigh 215lbs. I work as a sales rep at a flooring store(desk job) with little if any amount of physical labour. So here is how 6-7 days of my diet/plan goes.


After a 7-8 hour sleep, I wake up drink about 2-3cups(500-750ml) of water get on to my sedentary bike for about 25-30min going at a moderate pace(15-20mph) then I do about 5-10min of ab workouts from crunches, leg raises, planking/side planks etc. shower get ready for work, eat breakfast at about 8:30-8:45am. As the days goes I eat about 5-6 meals a day including breakfast. So,here is my meal routine. NO coffee, pop or juice, just water, if were talking 250ml cups Id say...20-25 cups of water daily.


1. Breakfast -> 3 large eggs with 2-3oz of chicken and or/ 5oz of tomatoes and a glass of water

2. @ 12pm -> 4oz boiled skinless potatoes, 3.5oz of white chicken breast with 3-5oz of tomatoes with water.

3. @ 2-2:30pm -> Same thing meal #2.

4. @ 4-4:30pm -> Same thing as before.

5. @ 6-6:30pm -> same thing again!

6. @ 8:30-9pm(after my gym session) -> same thing, but with a glass of chocolate milk


After my 4th meal, this is when I go to the gym. My gym routine consists of 10-15 min slow-moderate biking to warm-up, 10 minutes stretching legs and whatever muscle group I decided to do that day. So after my stretch I workout, lets say I decide to to back today, I try and do only one muscle group a day. I do my "back workouts" 12-15 reps/3times each workout(lat pull-downs, seated rows etc) for about 30-40 min with 5-10 min of ab workouts, then I go for "mid-sesh" 10 minute bike ride. Then I return to do my "back workouts" for about another 20-30min with 5-10min of ab workouts, then finish off with 5-10 min moderate pace bike ride. 2-3 times a weak I will hit the sauna for about 5 minutes after my workout, shower head home and eat meal #6. That is my daily routine.


So total calorie intake = 1900-2100 calories

protien intake = 170 grams

carb intake = 120-130 grams

fat = 20-30grams of fat


I weigh 252lbs(oct 1st/2011) MY TARGET GOAL IS TO BE 215LBS. no really set time frame to reach my goal. So, am I on the right track, or on a rabbit trail going no where? Please help, any suggestions would be much appreciated. Thanks.

 

[Stephaniex]

Hey!


I think your workout schedule is great.


Maybe try replacing the chocolate milk with a protein shake?


Also, I found it more motivating to group a couple of muscles together during workouts instead of just focusing on one muscle.

 

[PLB]

I haven't really looked through the exercise bit, but I have to say, the daily diet worries me a bit. There is a severe lack of variety of foods, which can definitely lead to some nutrient deficits... Just inputting what you've posted above into Fitday.com, I get drastically different results in terms of overall calories (although I don't know a lot of specifics of the foods that you're eating, so I'm just guessing on the exact foods). Where are you getting your calorie information from? A website, food labels? And are you actually weighing your portions? I get about 2400 cals per day if you're eating the max amount that you've listed. This is assuming absolutely no cooking oils, sauces, etc. So all of those things would be added on top of the 2400 cals. I also get the following numbers as a breakdown:


Protein = 200 grams

Carbs = 175 grams

Fats = 100 grams


If you're really only eating the foods above, these are the nutrients that you're falling short of each day:


Vitamin D

Vitamin E

Calcium

Iron


Not meaning to sound harsh, but can you tell I'm not a big fan of eating the same thing for all meals?

 

[frombigtosmall]

I appreciate the response. All of my informations comes from the web, from calorieking, caloriecount etc. and also food labels. and yes I weigh out all of my food everytime before I eat. I'm gonna change my diet a little bit in the future, maybe a nutritional shake, eat more fruit and veggies and i've been told several times about my nutrient defiency, do you think with dietary supplement pills would help? as in iron, vitamin B, E and D pills? thanks again.

 

[PLB]

It's not a bad idea to take a multivitamin, but you'd be much better of to try to vary your diet a bit more. I know it's much more simple to eat the same things all the time, but your body needs nutrients that certain foods won't provide. Your plan to eat more fruits and veggies is a good idea... I would even suggest trying to switch up your protein source sometimes and you'll be doing great!