Can anyone comment on my diet?

[gcorrea]

Well, I'm 183cm (6 feet) and 82 kg (181 pounds). I would like to decrease to 78 kg (172 pounds) and build some muscle.

 

I do weight lifting 3 times a week and go jogging 2 or 3 times a week (for 30/40 minutes).

 

This is for example what I ate yesterday. It is more or less similar everyday, since I have to eat mostly at the University and cannot cook there (I bring food from home).

 

What do you think? I'm afraid I've been eating too much fat. Maybe too much calories?

 

Total Calories: 2424 Kcal

Fat(g): 80.53 g

Carbs(g): 270.70 g

Prot(g): 158.03 g

 

Numbers below are Fat(g), Carbs(g), Prot(g), and Kcal, respectively.

 

Breakfast, 5.9, 84.17, 26.67, 484

1 medium Bananas, 0.39, 26.95, 1.29, 105

1 serving Yogurt, 1.80, 7.40, 5.10, 66

1 1/2 cups Milk (Nonfat), 0.66, 17.82, 12.53, 129

50 g Oats, 3.05, 32.00, 7.75, 184

 

Lunch, 24.19, 52.78, 53.61, 669

2 medium Egg, 8.75, 0.68, 11.07, 129

50 g Feta Cheese Patros, 10.64, 2.04, 7.10, 132

2 slices whole wheat bread, 2.00, 18.50, 4.30, 116

1/2 serving Soy Protein, 0.40, 16.65, 28.50, 202

300 g Vegetarian Vegetable Soup (Prepared with Water), 2.40, 14.91, 2.64, 90

 

First Snack, 21.5, 13.85, 15.42, 293

1 serving Yogurt, 1.80, 7.40, 5.10, 66

40 g Peanuts, 19.70, 6.45, 10.32, 227

 

Second Snack (Pre-Workout), 0.22, 21.62, 1.73, 86

1 large Orange, 0.22, 21.62, 1.73, 86

 

Third Snack (Post-Workout), 2.39, 29.95, 27.29, 245

1 Banana, 0.39, 26.95, 1.29, 105

1 serving Whey Protein, 2.00, 3.00, 26.00, 140

 

Dinner, 26.50, 73.42, 32.89, 647

2 cups Lentils, 26.50, 73.42, 32.89, 647

[Fallen_Horse]

Looks good! Are you unhappy with your progress? How long have you been eating this way?

[gcorrea]

Two weeks so far. Yes, I am happy, but I have noticed that things are slowing down, perhaps. I mean, I think I lost more weight at the beginning. But I suppose it is normal, right?

 

Thanks for answering.

[Fallen_Horse]

Yeah that's pretty normal. It's just the body adapting to the new intake. I wouldn't go lower than what you are at now though. Even losing 1 lb a week is quite a bit, even if it doesn't seem so. Concentrate on getting stronger in the gym, encouraging your body to hold on to it's muscle and only burn it's fat. I don't know what your routine is like, but too many people get through a weight training session without a bead of sweat on them, or without giving out on at least one set. I like to compare it to running in the sense that, when you get done with a running session, you are dead, sweat dripping off you, thinking you can't take another step, well then you know you have had a good workout. It should be the same for lifting. This can lead to overtraining, but it's rare. So make sure you are giving it your all in the weight room! (Also try to stick to compound lifts, if you aren't already)

[gcorrea]

Thanks, Fallen_Horse!

If I lose 1 lb a week I'll be happy!

I've been doing a 3 day split workout (chest and back, legs, shoulds and arms) based on this template here: http://www.exrx.net/Workouts/Workout3TLA.html