Review my Eating plan- drop fat

[graal067]

Hey everyone, first time post here, hopefully not the last. Just looking for a bit of help and ideas to drop a bit of fat off. Ive been injury ridden all year and the training is just picking back up again.

Sitting at about 84kgs, looking to get back to about 78ish.

Trying out Intermittent fasting (16hr fast, 8hr fed) - anyone rate it?

Aiming for about 2300kcal (600kcal less than the supposed maintainence kcal of 2900kcal)

Diet is as follows: 

Protein: 185g (31%)
Carbs: 294g (49%)
Fats: 49g (19%)

Breakfast about 11am (505kcal)
- 40g oats
- 25g low fat yoghut
- 4 whole eggs
- 2 fish oil pills

Lunch about 4pm (1076kcal)
- 260g chicken
- 160g brown rice
- Frozen beans
- 15g Sweet chilli sauce

Dinner about 7pm (414kcal)
- Flat dinner (usually white rice and stir fly) or
- 200g steak
- 200g Kumara (sweet potatoe)
- Broccoli

Snacks (300kcal)
- 1 Apple
- 1 Bananna
- 1.5 scoop whey protein
- coffee
 

Not perfect but trying to get my diet and knowledge in check. All feedback is welcome!

Thanks

 

 

[Leeroid]

How is your lunch 1000 calories? Doesn't look like more than 700 at most

[Terrymundo]

 

How is your lunch 1000 calories? Doesn't look like more than 700 at most

agreed are you counting the rice as cooked? I count my rice as cooked i.e 100g cooked brown rice is around 30-40g carbs/ 120-160cal.

 

Personally I would adjust your macros towards protein and away from carbs. Or you if your are losing on this diet and it slows down then start shifting towards lower carb and higher protein. 

 

I also won't bother IF at this point just focus on macros 

[graal067]

How is your lunch 1000 calories? Doesn't look like more than 700 at most

Oups that was for 200g rice not 160g. Just using the MyFitness app to track atm

[bolt]

I'd recommend a 40/40/20 macro split, as I find this is a good way to start. You can always adjust it from there to suit your needs.

I also agree with Terrymundo, there's no point in implementing IF if you're tracking calories, it's just making it more complicated for yourself.

[Dinahlady]

IF might be a good idea if it helps you get your food organised. But its not neccesary. 

If you are worried about hunger imo I would have fats slightly higer and carbs lower - but it depends on your own personal preference. Its a balance getting it right for how you respond to diffent foods and satiety etc. 

Bolt might prefer 40/40/20 but I like 40c/30/30 - its definitely personal. 

So if you start your diet and you feel satiety is lacking you can always switch some things around - it shouldnt make much difference to the outcome of the diet/fatloss. 

I also recommend not going for a 600 cal drop intially. At least split it in half if not more and plan for say 4 weeks at a 300 cal drop then drop another 300 cals? or 3 x 200 cal drops every 2 weeks? 

Also - what are you having now? If you're having 4k cals now theres no point dropping down to 2300 - you could easily lose fat and weight if you just drop 200-400 from where you are currently at. If youre coming from a lower cal diet for some reason of course that would be a different story. 

[graal067]

I'd recommend a 40/40/20 macro split, as I find this is a good way to start. You can always adjust it from there to suit your needs.

I also agree with Terrymundo, there's no point in implementing IF if you're tracking calories, it's just making it more complicated for yourself.

Should i not worry about protein being too high for weight? Ive had a couple of dietitians saying that even 2g/kg of protein is too much.

Thoughts?

IF might be a good idea if it helps you get your food organised. But its not neccesary. 

If you are worried about hunger imo I would have fats slightly higer and carbs lower - but it depends on your own personal preference. Its a balance getting it right for how you respond to diffent foods and satiety etc. 

Bolt might prefer 40/40/20 but I like 40c/30/30 - its definitely personal. 

So if you start your diet and you feel satiety is lacking you can always switch some things around - it shouldnt make much difference to the outcome of the diet/fatloss. 

I also recommend not going for a 600 cal drop intially. At least split it in half if not more and plan for say 4 weeks at a 300 cal drop then drop another 300 cals? or 3 x 200 cal drops every 2 weeks? 

Also - what are you having now? If you're having 4k cals now theres no point dropping down to 2300 - you could easily lose fat and weight if you just drop 200-400 from where you are currently at. If youre coming from a lower cal diet for some reason of course that would be a different story. 

Yeah i havnt dropped 600 right away. Ive previously been pushing for 3000kcal trying for as clean as possible. I found i put on fat quite easily so decided to cut down and restart the process again. 

Im pretty much just running IF atm because i dont have the time to eat 4-5 times per day going though exam peroid. Really liking just having 3 bigger meals.

I really appreciate all the feedback and are open to all suggestions

[fng]

Watch the video link that terrymundo posted in the 'New to weight training" thread

Most body building sites/mags recomend 1.5grams per pound of body weight, so 3grams per kg roughly. A lot say more. What you are asking is typically considered maintenace for an active person. 

What I've found is a lot of dietitians think everybody sits at a desk all day and the couch all night

[AZIDE]

drink your own piss...nitrogen cycling. its legit

[Dinahlady]

Sounds like you're coming from a good place then. I would definitely drop slowly. 

If you are natty I dont think you need more than 200g protein. Imo more than that is unneccesary diet and money wise, as you could be getting more carbohydrates in for those calories. Thats why I steer more towards the 40%c/30%p/30%f kind of split. 

I've read some studies recently that say that 50%c/30%p/20%f is more ideal for bbing but I think it comes down to what you individually prefer - trying things out and getting experience with your body, appetite, cravings etc is pretty valuable. 

[graal067]

Cool thanks for all the advice!

[Kalidane]

 

[graal067]

Just dietitians ive run into and asked. Also reading nutrition notes i cant really find anything about  exceeding the 2g/kg protein

[Kalidane]

With normally kidney function, that is no problem at all.

 

With impaired kidney function, more recent studies have suggested that a higher protein intake make actually be helpful.  Either way, this probably doesn't apply to anyone reading this.