What am I doing wrong?

What do you guys think?  Am I doing anything wrong?  I'm shooting for fat loss/cutting.

(sorry, I don't measure my portions, but they're reasonable ... maybe if I'm doing things right I'll re-post after I measure my portions).

Breakfast:
Egg white omelet with 1 slice american cheese, broccoli, spinach, mushrooms, tomatoes
Banana
Multi vitamin

Lunch
two slices whole wheat bread
fat free deli turkey
two slices american cheese
lite mayo

Dinner
~5oz salmon filet or tilapia or chicken
Mixed veggies (green beans, peas, carrots, corn)
small helping of brown rice

Snacks through the day usually consist of 3-4 raspberries, a handful of almonds or peanuts.

I guess looking at it I could remove some cheese and probably the lite mayo, but see anything else wrong?

I would say you are not eating enough, no way you are getting enough protien if that is all you are eating.

Or enough fats.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

Suggestions?  Through in a protein shake pre/post workout?

By fats are you speaking to Omega 3's or mono/poly's?

You need to drop that processed cheese product. Try and get the closest thing that comes from a cow. The closer to natural the better it is for you (eating clean).
 
Here is basically what I eat on workout day
 
Pre workout Protein drink
then workout...
 
after workout
Post workout drink
a Banana
 
One hour after workout:
 
Breakfast
3 eggs and 3 egg whites scrambled
5oz steak
a veggy
 
3 hours later
Protein Drink
 
Lunch
2 Chicken breast
Brown Rice
a Veggy
 
3 hours later
Protein Drink
one cup of Walnuts
 
Dinner
2 Chicken breast or Fish
sweet Potato
a Veggy
 
Before bed
One Cup of Cottage Cheese
 
At my size I need to try and get 300g of Protein and 4000 calories daily to maintain current size.
You need to figure out your calorie intake for the day and to loss weight eat 200 to 500 calories less.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Yes, I have too much time on my hands today.

Approx values a day (Nutritiondata.com):
Calories - 1400

of which,
Carbs - 34%
Fats - 40%
Protein - 26%

Fats are a little short of the good kind. Maybe fit in a little meal between lunch and dinner?
Nutrients are little low, particularly vit D and iron but your vit tablets are helping. The rest is up to your judgement based on what you see above, everyone is different.

Spenny


Yes, I have too much time on my hands today.

Approx values a day (Nutritiondata.com):
Calories - 1400

of which,
Carbs - 34%
Fats - 40%
Protein - 26%

Fats are a little short of the good kind. Maybe fit in a little meal between lunch and dinner?
Nutrients are little low, particularly vit D and iron but your vit tablets are helping. The rest is up to your judgement based on what you see above, everyone is different.

1400 cals, How much you weight Spenny?

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Wetdawg

Spenny


Yes, I have too much time on my hands today.

Approx values a day (Nutritiondata.com):
Calories - 1400

of which,
Carbs - 34%
Fats - 40%
Protein - 26%

Fats are a little short of the good kind. Maybe fit in a little meal between lunch and dinner?
Nutrients are little low, particularly vit D and iron but your vit tablets are helping. The rest is up to your judgement based on what you see above, everyone is different.

1400 cals, How much you weight Spenny?

1400 calories is my diet, not Spenny's.  I'm ~210 give or take and 6'

how much you actually lifting these days, philly boy? (how ya be BTW) That is going to factor into your diet, and I caught your thread in training.

XtremeSki2001

Wetdawg

Spenny


Yes, I have too much time on my hands today.

Approx values a day (Nutritiondata.com):
Calories - 1400

of which,
Carbs - 34%
Fats - 40%
Protein - 26%

Fats are a little short of the good kind. Maybe fit in a little meal between lunch and dinner?
Nutrients are little low, particularly vit D and iron but your vit tablets are helping. The rest is up to your judgement based on what you see above, everyone is different.

1400 cals, How much you weight Spenny?

1400 calories is my diet, not Spenny's.  I'm ~210 give or take and 6'

Jesus man how do you get through the day on 1400 calories I would die. You may even be going into starvation mode on that and killing your muscle growth. I am not the greatest at nutrition MVP and those guys will probably reply with exact numbers but if you are lifting 3 times a week and doing cardio I imagine you should be at like 2500 or so.

seriously... I cut right now with 1900... and that is my lowest end... I weight 160ish

Read this: http://www.discussbodybuilding.com/How-Many-Calories-Do-You-Need-Calorie-Calculators-Includes-Quick-Spreadsheet-Too-m45013.aspx
 
Figure out your daily calories....

Then cut back 200 to 500 for weight loss. 1400 Calories is really low for someone 210 lbs to eat daily. If you drop calories drastically, muscle will go too

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Read the post by Wetdawg. 1400 calories is a noneffective way of cutting and you'll lose a lot of muscle and fat. If you would increase the calories some, then you'd burn more fat and less muscle. If you fail to give your body enough protein it steals amino acids it needs from muscle - catabolism.

When your blood sugar drops, you use your energy in the slowest rate possible.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

he knows better wet dawg.. extreme ski has been around for long enough... and I know he has read that thread before....insert  smiley waging an index finger, for shame

thehardway


he knows better wet dawg.. extreme ski has been around for long enough... and I know he has read that thread before....insert  smiley waging an index finger, for shame

Hahaha...Maybe its the old POW diet (Prisoner of War).

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

I wouldnt always believe in calorie counters to be exact (I didnt take into account whether eggs were fried in butter/olive oil etc.) but to the eye this diet looks a little small for a six footer. Very clean but another meal in there would be good. Look into avocado oil to sprinkle over your salad/veg. Put a few extra bits in your rice like lentils etc. Do the counting yourself to get a more realistic value.

Wetdawg, I'm 5ft7, 70kg, BMI 25. If I ate like this I wouldnt be up to much. 

Thank you all so much for the help.  I didn't expect so many replies!  I'll go through everything tomorrow AM and post answers to everyone's questions.  I think I'm consuming more then 1400 as that does sound low ... after all the nuts I eat I'm probably close to 2,000.  Thanks again!

thehardway


seriously... I cut right now with 1900... and that is my lowest end... I weight 160ish

Hey there buddy!  I need to update those old photos in my journal.  I'm down from 240 to 210.  Just focused on going to the gym and eating smaller portions ... finally trying to dial in my diet and workout now.  Can't do the several meals a day thing ... going to fine tune something I can do this go around.

I haven't seen any crazy bikers in Philly lately!  I'm :-( about that!  Where ya been?  Haha

I'm lifting well.  Max incline is 225 and max flat is ~285.  I'm pretty pleased with how far I've come! 

Okay, I lied ... doing this now instead of tomorrow.

Some background.  6' ~215lbs.  I started at 240lbs in March.  I workout 3 days a week and normally run ~3 miles on Saturdays/Sundays.  My true "off" days are typically Tuesdays and Fridays ... but Tuesdays I often play a little soccer by myself or hit some golf balls.

Here is my BMR

BMR (2142.09 calories/day) = 66 + (13.7 X 97.7) + (5 X 182.88) - (6.8 X 26)

I suppose we could say my Activity Multiplier is ~1.375 since I lift three days a week, which brings us to 2945.37 calories/day.

So I'm a bit too low of a calorie deficit.  Though I think by adding a protein shake or two in there and a snack and I could be just fine.  I prefer to focus on low upkeep easy diets.  I don't have patience for cooking and prepping so easibility (yea, I made up a word) is what I'm looking for.

IM CUTTING!!!
 
I fill up on veggies... meals are something like this
 
first meal...
3 eggwhites 1 egg
half a bowl of oatmeal
brocolli
 
second meal (preworkout)
lettuce
tuna
croutons (light)
olive oil
 
third meal (post workout)
30g whey protein
with water NOT MILK
 
fourth meal
chicken
spinach
roast potatoes (only a couple)
olive oil
 
fifth meal
lettuce
chicken
 
 
BASICALLY... I cut out all sugar from my diet including dairy products... and most of the carbs i ate
 
I weigh train the same as if I were bulking.. but add 15 minutes of cardio afterwards, its working still
 
I'VE ALSO BEEN TAKING LIPO6X fat burner... reccomended by a lot of of people, other than that I supplement fish oil capsules (twice a day) and multivitamin
 
I hope that was helpful... even though I know a lot of people are going to disagree with what I do lol
 

Give it a little bit of time. But I'd eliminate some of those grains - oatmeal, croutons, potatoes. I'd eliminate that. Gradually reduce the calories and gradually increase the cardio.

I'm having trouble with my cut too but it's just due to laziness.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

XtremeSki2001


What do you guys think?  Am I doing anything wrong?  I'm shooting for fat loss/cutting.

(sorry, I don't measure my portions, but they're reasonable ... maybe if I'm doing things right I'll re-post after I measure my portions).

Breakfast:
Egg white omelet with 1 slice american cheese, broccoli, spinach, mushrooms, tomatoes
Banana
Multi vitamin

Lunch
two slices whole wheat bread
fat free deli turkey
two slices american cheese
lite mayo

Dinner
~5oz salmon filet or tilapia or chicken
Mixed veggies (green beans, peas, carrots, corn)
small helping of brown rice

Snacks through the day usually consist of 3-4 raspberries, a handful of almonds or peanuts.

I guess looking at it I could remove some cheese and probably the lite mayo, but see anything else wrong?

haha i didnt know 3-4 raspberries was considered a snack

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Daniel265

XtremeSki2001


What do you guys think?  Am I doing anything wrong?  I'm shooting for fat loss/cutting.

(sorry, I don't measure my portions, but they're reasonable ... maybe if I'm doing things right I'll re-post after I measure my portions).

Breakfast:
Egg white omelet with 1 slice american cheese, broccoli, spinach, mushrooms, tomatoes
Banana
Multi vitamin

Lunch
two slices whole wheat bread
fat free deli turkey
two slices american cheese
lite mayo

Dinner
~5oz salmon filet or tilapia or chicken
Mixed veggies (green beans, peas, carrots, corn)
small helping of brown rice

Snacks through the day usually consist of 3-4 raspberries, a handful of almonds or peanuts.

I guess looking at it I could remove some cheese and probably the lite mayo, but see anything else wrong?

haha i didnt know 3-4 raspberries was considered a snack

Raspberries complement the boring almonds and addicting peanuts.  Plus, raspberries ain't cheap!

Okay so I put in a normal day into Fitday:

Calories: 2,086
 Fat: 101.3 (44%)

Carbs: 134.4 (25%)

Protein: 157.7 (30%)




Looking at the breakdown, I'm not as low as originally thought.  I think I'm pretty heavy on the fats ... probably mostly from the cheese and mayo I use.  I can cut the use of cheese in half (I love cheese so this is hard) and I'll replace the mayo with mustard.

That brings me to:

Calories: 1,741
Fat: 67.8 (36%)

Carb: 132.9 (30%)

Protein: 150.2 (34%)



What else can I do?  Cut out the salmon in favor of more chicken?

For cutting ... anymore thoughts?