hows this sound for my diet?

[td90]

breakfest - cereal and a apple
snack - nutri-grain bar
lunch - strawberry banana smoothie or sometimes a grilled chicken caesar salad or a sub from subway
snack - apple, plum, or banana
snack - yogurt
dinner - some type of meat like steak, chicken, or pork chop with lots of vegetables


also how is my work out?

i walk for about 20 minutes everyday because i have to because of work
and i do 30 minutes in the pool 3-5 times a week and i swim about 70 laps the pool isnt huge but its big enough i would say and i also do 100 push ups and 200 sit ups.. im also gonna start some sort of weight training using a total gym it isnt really weight its more like your just lifting your self

im about 160 right now my goal is to reach around 145 before september


will this help me reach my goal or atleast close to it?

 

[davidjr74]

Alright, I plan on making a LONG post to help you out.

1.) To lose weight you need to have a calorie deficit like -500 every day. By the end of the week this subtracts up to -3500, 1 pound of Fat. So use this calculator: find your maintenance calories and subtract 500. Thats how many calories you should be eating each day.

2.) Eat 5 to 6 meals a day to keep your metabolism running. A higher metabolism equals more calories burned during the day. The more calories you burn versus the calories you consume will equal weight loss.

3.) Now when you lose weight you also lose Muscle and Water. You want to lose Fat and not muscle otherwise you will get that flabby, loose skin look if you lose weight to fast. So get a membership for a gym get and start on a good resistance training program and cardio (edit: I see that your already swimming, just do that for your cardio and you will be fine) to help maintain your muscle.

4.) The diet you posted above needs ALOT more protein. Look in the nutrition section for the foods you should be eating.

5.) Drink plenty of water! About 6-8 glasses a day.

Good Luck on your goals. I'll be happy to answer any more questions you may have.

 

[MarkMyWords]

Yep, jman has given you solid advise. Simply put, that diet is awful. To reiterate what he said, you need a LOT more protein. Also, you have no fats except what would come from the meats. Eat some nuts, fish, flax seeds, olive oil. Start with his advice and find you caloric needs, then construct a diet with more protein and more fat.

Weight training, yes yes yes yes! Get started on a training plan with compound lifts, search for them and inform yourself. Deadlifts, squats, lunges, rows, pullups, bench press, dips...

 

[RockHard]

It is good that you are getting a lot of fruit. Though, you should be eating to much fruit. Fruit has a lot of sugar in it; it may be good sugar but still too much is not a good thing. Cut down on the fruits and eat more vegetables. Try to eat only low carb foods. Only eat real food; don't eat any of that processed crap. One last thing, stay dedicated and do things right then you should have no problem achieving this goal.

 

[NadiaYanni]

Yep, jman has given you solid advise. Simply put, that diet is awful. To reiterate what he said, you need a LOT more protein. Also, you have no fats except what would come from the meats. Eat some nuts, fish, flax seeds, olive oil. Start with his advice and find you caloric needs, then construct a diet with more protein and more fat.

Weight training, yes yes yes yes! Get started on a training plan with compound lifts, search for them and inform yourself. Deadlifts, squats, lunges, rows, pullups, bench press, dips...

hey markmywords! I noticed you are from Cincinnati. Do you belong to a club? I have a great deal for you if you are interested. I just started working out at Fitworks and I am seeing alot of improvements already. It is a great facility and a great atmosphere to work out at. Let me know if you are interested in a coupon that I can send you!

 

[td90]

thanks for all the help

ok so my diet is good regarding being healthy right? i just need to add more protein and less fruit more vegetables right?

oh and by the way when you say nuts do you just mean any type of nuts like lets say... peanuts?

 

[(Silent)]

Alright, I plan on making a LONG post to help you out.

1.) To lose weight you need to have a calorie deficit like -500 every day. By the end of the week this subtracts up to -3500, 1 pound of Fat. So use this calculator: find your maintenance calories and subtract 500. Thats how many calories you should be eating each day.

I have to disagree here.

Along with his BMR he needs to calculate in his daily needs through everyday life. The deficient should be made from exercise and calorie restriction. Simply going off of someones BMR and subtracting 500 calories while adding to that exercise. Would lead to a far to great calorie restriction.

500x7 days equals about 3,500calories, or the amount of calories in one pound of fat. The problem here, is you are only taking into consideration his BMR and only calculating the deficient through calorie restriction, not the other variables. Well, what if his BMR (calorie needs as if in coma) was 3,000calories and through diet alone he cut off 500calories a day. Ok so that puts him at about one pound per week. HOWEVER, now what about his heightened calorie need from his job and everyday life in general? Well his deficient just went up to 1,000 (assuming he has a very intense lifestyle) calories a day. Now he is at a 7,000 calorie deficient a week. BUT wait there's more, lets factor in his new exercise regimen. So another 300calories a day from exercise. That puts him at a daily deficient of 1,300 calories! That mean his weekly deficient is now around 9,100caloires, assuming things remained stable 7days a week.!

Now, understand what I'm saying here? Simply saying eat 500calories less a day while exercising more and maintaining a normal active life is not quite optimal. And will lead to a deficient that is far to large for anyone.