Please please Find Mistake on my diet/workout

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raghuprasad

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Hi Experts,

My name is Raghu, 26yr old. I am working out to reduce weight from past 2 yrs, but i was not much consistent. Still I lost considerable good amount of weight. On 21st Aug 2008 I was 112 kilos (I remember the date exactly as it was a important day i my life), now i weigh 92.1 Kilos (as of today).

I was not much consistent in workout so it took so long to 20 kilos :), nowq i hve decided to lose some more of kilos.

Before 3 weeks i was 94.6 kilos (BMR - 1817kCal, FAT% - 39.1, FAT MASS - 37 kilos, FFM - 57.6 kilos, TBW - 42.2 kilos).

Now my routine to weight loss - I go to gym alternative days and my workout is 25 to 30 mins of cardio which includes 12 to 15 mins of HIIT. Then continued my abdomen excersizes and weight training.
Alternative days i go to Swimming for about 45 mins during night.

My diet routine - Morning before gym - 1 oat biscuit ( 50 cals), after workout 2 egg whites and some oats with sugar less cofee(around 9:45 am), a fruit or 2 oat biscuit(around 12:00), Lunch (Some rice with plain dal around 1:00 pm). a fruit (around 4:pm). I vary my dinners stuffs like 1 chapathi (Indian wheat bread, fruit or vegge) or just fruits or just vegge or fruits & vegge (around 9:30 pm)
I keep grabing some almonds or walnuts some times (3 times a week). May be in weekends i eat normally without hesitation :).

Today when i checked my weight i was happy but bit worried. It was

92.1 kilos (BMR - 1796kCal, FAT% - 40.5, FAT MASS - 37.3 kilos, FFM - 54.8 kilos, TBW - 40.1 kilos).

I can easily see there is some muscle loss and fat gain, but got confused where i am doing mistake. Please please suggest me on this, yours suggestions are highly appreciated and ever remembered.

Thanks,
Raghu
 
Hi Raghu,

These things can get pretty frustrating when you feel like you're doing things right, but your results are going in the opposite direction. Are you vegetarian? It looks like your complete protein sources are low. I only see you taking in complete protein at lunch. Is this the same diet that helped you lose weight the first time around? Or are you aware of straying from the original plan?

Piper0804
 
Hello,

Thanks for your reply.
Yes I am Vegetarian, even i guessed the same that i lack of protien after reading a lot in Google. Regarding my first round of weight loss, i cant remember how i use to diet. I was very inconsistent in dieting and workout when i was 110+. I use to workout for a month, lose some 3 or 4 kilos and gain back 1 or 2. I came to know about a better dieting like eating 5 times, doing resistance training for weight loss and other stuffs when i reached 2 figure number.

Now i am searching for veg food which has proteins and include in my diet. Please suggest your experience or methods which i can adapt for better fat loss and maintain the same going further.

I have decided to take a break only after i reach 85 kilos. :)

Thanks,
Raghu
 
As you noticed your problem is a lack of protein, if you don't get enough protein your body will take it from your muscle. Since you're an active male, you should probably aim for around 100-150g of protein a day depending how intensely you work out. I'm a 5'5" female at 194 pounds and a nutritionist said I should aim for 100g of protein.

Try eating whey protein (it's made out of milk, and doesn't hurt animals Whey protein - Wikipedia, the free encyclopedia). Not everyone can tolerate it, but if you can it's a great source of protein.

Tofu has 8g of protein per 80 calories (Tofu - Wikipedia, the free encyclopedia).

You could also eat low fat cottage cheese, the low fat variety without any additives (just milk ingredients) also has a lot of protein per calories.

Replace oats with quinoa (Quinoa - Wikipedia, the free encyclopedia) it has the most protein of any grain product.

Consider eating more egg whites.

Beans also have more protein than oats.
 
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Hi Raghu, I recommend you try this nutrition for the next 4 weeks. The idea is to have good protein sources, fats are good fats , and little less calories from carbs. You will have 5 meals on day, which must be consumed with more than 2 and less than 4 hours from your last meal.

Breakfast: 70gram of oats
150g fat free cottage cheese
2,5 dl sugar free Juice soup
2x Omega-3 capsules

Lunch: 150g of chicken or lean meat or fish (tuna, for example)
200-300g of veggies (no corn)
1 eggwhite or 40g low fat cottage cheese
5g (1 tsp) Olive oil

Snack: Low carb protein bar (50% protein)

Dinner: 150g of chicken/lean meat/fish
60g rice or pasta <- dry weight , or potato 250g
200-300g veggies
5g (1tsp) olive oil

Before bed meal: 250g quark
15g wheat bran's
1,5dl Juice Soup
2x Omega-3 Capsules


Your workout routine seems fine. Keep drinking water along the day (head for 3litres per day). I promise you this nutrition will help you reach the goal you are heading for. Thumbs up.
 
Hey All,

Thanks a ton for your replies, i followed what you said for a week i.e from last Tuesday to Today and here is my reading as of today.

Looks good i feel.

93.1 kilos (BMR - 1804kcal, FAT% - 38.2, FAT MASS - 35.6 kilos, FFM - 57.5 kilos, TBW - 40.1 kilos).

Does this looks good, but i see there is 1 kilo more in my total weight :?

May be bcoz i had some beer last weekend as one of my friend was leaving back home.
 
Ok This Week reading is as below.

92.4 kilos (BMR - 1799kcal, FAT% - 37.9, FAT MASS - 35 kilos, FFM - 57.4 kilos, TBW - 42 kilos).

Please give me some reply guys, your input is most memorable for me.
 
Look, losing weight is not that hard. Don't make it too complicated. Eat less, move more..thats it! Monitor a normal day of eating...keep track of your cals for a few days, figure out how much cals you averagely consume and then eat 500 or so less calories a day.
 
i checkd translations for those words and shou5e be found there too. And dont take my word for it, that diet is made by a finnish professional bodybuilder, works for me and works for guy the size of raghu
 
Korrie said:
I"m sorry, but I wouldn't stick to your diet either. What exactly is "sugar free juice soup" or "quark" anyways?
Click to expand...
Quark is a sort of curd or cottage cheese. Not sure about the sugar free juice soup though:)
Just as a matter of interest what did you think was wrong with the diet? It looks ok to me.
 
Korrie said:
Look, losing weight is not that hard. Don't make it too complicated. Eat less, move more..thats it! Monitor a normal day of eating...keep track of your cals for a few days, figure out how much cals you averagely consume and then eat 500 or so less calories a day.
Click to expand...

I second this.
 
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