dualman7

Im trying tog et down from 207, to 190.

http://www.fitday.com/WebFit/PublicJ...Month=5&Day=30

apeman

looks ok to me, but 2 points:
1) i'm told grapes have a lot of glucose in them, a different fruit might be better
2) not quite sure why you need a protein shake... going for muscles?

here's an example day for me in case it's of any use... i try quite hard to eat healthily and do weights a bit and run maybe 2 miles every couple of days

breakfast
slice of toast or cup of porridge or just coffee

apple

lunch
sandwich, or quick cooked food (today it was a morrocan style lamb stew - lamb, tomatos, onions)

dinner
cooked meal, usually meat and veg, glass of wine

supper
optional - may be another complete meal if i'm hungry or just some pistachios and an apple

also lots of water and green tea during the day, and coffee to get me going in the morning... also some fruit juice, glass of milk, etc.

i've never counted calories so i can't help there ... my advice is to gradually make the diet healthier and bump up the exercise until you start losing weight

but first, check if you are overweight, you might be better off just going for more muscle definition at the same approximate weight

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dualman7

I am coming over for some of that food!

I have been strength training for about 2 years, so I have some muscle mixed in with some fat and it adds up to a glass half full/half empty scenerio. I have decided to use the summer to drop the fat, while also trying to maintain the muscle, that is why i am drinking a protein shake before, and one after a workout. These past 3 weeks I have been doing a lot of cardio. Now I am hoping that along with a good diet, ill be on my way towards my goal of 190.

Thanks for the reply.

apeman

sounds ok to me, good luck dude

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limey

Looks great to me. I have the same problem - putting on muscle mass without loosing much fat. I have also stepped up my cardio considerably but it would be interesting to have done an accurate body fat percentage test to see the actual fat I have lost. Sometimes when your'e gaining slight muscle and loosing slight fat it is difficult to determine the amount of fat you have lost. The diet looks great though - good luck and let us know how things turn out.

dualman7

Great to be able to look back on this.

Jason762

I dunno man...

You're only consuming 2410 calories, which when divided by 15 says your weight is only 160 lbs.

You're burning 740 calories.

This means your body can only "use" 1670 calories. Assuming your lean body mass is 160 pounds, 2410 calories is what you need to STAY at your current weight.

To lose (weight), subtract 500 calories. Gain, add 500.

Only consuming 1670 calories means your body will resort to eating muscle for fuel (catabolism).

Now maybe you're not a bodybuilder, but still 160 pounds is kind of light/skinny (depending on height).

I'd either lose the activity and save it for plateaus, or go ahead and keep the activities but bump the calories you consume.

Also, I'd knock out the popsicles, bologna, and MAYBE the sushi. If you need something to keep you sane on your diet, keep the sushi and maybe go for a dextrose-infused chocolate protein shake (2 teaspoons or 15 grams).

Let us know how it goes!

thingstodo

If you are doing cardio I would suggest that you consider a heart rate monitor and then learn about the ranges to work in and how they impact weight loss and muscle retention. More people than you might think actually work out to hard with cardio and end up robbing fuel from their muscles rather than training their body to process fat more effectively.

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sashime76

If your body fat is too high, go on a diet. If not, why bother? Your frame size has a lot to do with your weight. A coworker who is about the same height, same weight as I am but munches on junk food and gulps down MountDew.

His last health screen says his body is at 27%. I play sports a lot and don't really diet, as a matter of fact I probably eat at buffet places too often. I do light weight training, some cardio and toning exercises. Last body fat check was this monring at just under 12%. Muscles weigh more than fat, too, remember that.

One rule I follow is no snacking past 9 o'clock. It's a personal thing but I do believe that late supper you eat most likely will end up on your mid section.