esqinchi Posted July 31, 2013 Share Posted July 31, 2013 Today my trainer did an assessment of my progress, which was both positive, and negative. The positive was that my BF% is still at about 18%. Also, I have lost another 12 pounds over the last month or so... My measurements were also surprising, in that I lost three inches (from my previous measurements) from my neck, chest, waist, hips, biceps, calves, and thighs. I'm really only disappointed with the latter three measurements. My current composition is: 5' 7", 164lbs, 18% body fat, 33 years old.My current goal is: 160lbs, 10% body fat. As I mentioned in a previous post, I've only been consuming about 1600 cals per day, roughly macros at 100g protein, 50g fat, 200g carbs. Apparently, that is too few calories, and I have likely lost some muscle, which would explain the drop in my bicep/leg measurements. Tonight I spent some time revamping my diet... Would you mind taking a look, and giving me some tips? Thanks! Six meals, split over the day, to include: M1 – 4 oz seitan, 5 oz lentils: 365 cals, 3.5g fat, 42.5g carb, 43g proteinM2 – 8oz tofu: 346 cals, 18.6g fat, 8g carb, 37g proteinM3 – 6oz tempeh: 396 cals, 19.8g fat, 27.6g carb, 36g proteinM4 – 2 slices Ezekiel, 0.7oz Peanut Butter: 276.9 cals, 11.01g fat, 33.85g carb, 12.97g proteinM5 – 6oz tofu, 6oz broccoli: 320 cals, 14.6g fat, 17.4g carb, 33g proteinM6 – 12oz watermelon: 108 cals, 1.2g fat, 25.2g carb, 2.4g protein Total Cals: 1,812Total Fat: 68gTotal Carb: 155gTotal Protein: 164g Thoughts? Too few calories? Too much fat? Link to comment Share on other sites More sharing options...
C.O. Posted August 4, 2013 Share Posted August 4, 2013 It looks decent, but you need a lot more greens in there. You should also have a good variety from day to day, you shouldn't be eating those exact things every day. Protein/fat/carb ratios are important but don't forget your body needs vitamins, minerals, fiber, etc to fuction at its best. You have some in there but you could use a lot more. Just my 2 cents, -Dylan Link to comment Share on other sites More sharing options...
esqinchi Posted August 5, 2013 Author Share Posted August 5, 2013 It looks decent, but you need a lot more greens in there. You should also have a good variety from day to day, you shouldn't be eating those exact things every day. Protein/fat/carb ratios are important but don't forget your body needs vitamins, minerals, fiber, etc to fuction at its best. You have some in there but you could use a lot more. Just my 2 cents, -Dylan Thanks, Dylan, for the tips. I'm glad I am at least not totally off-base. I was thinking about maybe eating this way on my training days (3-4 days per week), and then going back to my previous, lower calorie diet on off days. The previous diet included oatmeal, apples, tofu+broccoli, watermelon, peaches, and the occasional mixed greens salad. All of that being said, I neglected to include the supplements I started this week, which include: vegan multivitamin w/ supergreens, HMB (vegetarian cellulose caps, yay!), and these green coffee extract caps I got from truenutrition.com. Have you ever tried HMB? I'm curious as to how it worked for anyone, since I am new to the supplement. Should I expect dramatic, or subtle results? The tabs were kind of pricey, so I hope that they at least provide some benefit. Link to comment Share on other sites More sharing options...
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