Finding good nutritional balance...

[HomieSoprano]

So I'm relatively new to to this lifestyle, I've made changes to my diet, dropped 45lbs down to 210 (goal is 190) and I'm in the gym 4 days a week, 2 hours per day with a rest day in between. My only ? is proper nutrition. I want to make sure I'm eating correctly to optimize/not waste my workouts and supplements. Check the pic, this is something I've been working on to measure how much I think I need to eat (breakfast/lunch/dinner) and keep my shyt in order. Am I eating too few calories/too much protein for my goal weight? What am I doing wrong/right? Any help is much appreciated

 

[MMS]

great job on getting all that protein

but 1340 is WAY to low, how big are you? 1600 is the least id eat and im only 5'9 155

 

[Shuteye]

so youre not eating snacks at all? i dont know if you want to gain mass but if you do you should be around 3000 my friend, i know i am.

oh and you forgot the fat category, wich is pretty important aswell.

 

[HomieSoprano]

MMSex - I figured 1300 was too low, I'm trying to figure out what else i could add to make up the calories without adding fat. I mean i'll take some almond milk with the whey but that's only and extra 40 cal per cup. Guess I'll have to look into the foods a little more. I'm 5'11, 210 at the moment, looking to cut excess fat from the weight loss AND add muscle, of course.

Shuteye - Yeah, the chart is a work in progress I'll have to update it and add the fat, I figured it was just as important. As of right now, no snacks, still trying to find my sweet spot as far as caloric intake goes. 3000 kinda high? Idk...that's why I'm here.

 

[ThatKidBlackHippy]

did you put that chart/log together yourself or with an app?

 

[MMS]

MMSex - I figured 1300 was too low, I'm trying to figure out what else i could add to make up the calories without adding fat. I mean i'll take some almond milk with the whey but that's only and extra 40 cal per cup. Guess I'll have to look into the foods a little more. I'm 5'11, 210 at the moment, looking to cut excess fat from the weight loss AND add muscle, of course.

Shuteye - Yeah, the chart is a work in progress I'll have to update it and add the fat, I figured it was just as important. As of right now, no snacks, still trying to find my sweet spot as far as caloric intake goes. 3000 kinda high? Idk...that's why I'm here.

pick one

cause you wont do both

as far as extra cals, just having milk(cows) with the 2 scoop shake will bring you up to 1600-1700

it looks solid

 

[The ADD]

I have no idea how you can workout that much and only eat 1300 cals per day. You gotta be one mentally tough person

 

[im12whatisthis]

Cals are kind of low.

What is your fat and fiber intake?

I'm sitting around 188-190 (around 10% bf) atm and only eat about 190-220 g protein daily, so you are good there. I've been cutting on 2600ish cals a day which is almost double what you are eating. And you can't really cut fat and add muscle mass, my advice is cut to a decent body fat, probably around the 12% range if you have little mass then slow bulk for a year or 2, then do a real cut again with muscle mass.

Long term, my advice for when you finish cutting is to not cut too quick into your first bulk especially if you remain natural.

 

[truemaster]

U working out ur body too hard and intaking too few calories. If ur trying to get to 190, find some good extra calories to get u up to at least 2500 for ur current height & weight & weight loss goal. Menus looking solid tho, just up it!

 

[DSGB]

I have no idea how you can workout that much and only eat 1300 cals per day. You gotta be one mentally tough person

I'd be

 

[DSGB]

So I'm relatively new to to this lifestyle, I've made changes to my diet, dropped 45lbs down to 210 (goal is 190) and I'm in the gym 4 days a week, 2 hours per day with a rest day in between.

Yo, how long did it take to drop those 45lbs? That's serious dedication.

 

[HomieSoprano]

Black Hippy - I put it together myself, used MyFitnessPal to find the nutritional info.

im12 - Good lookin, I'll make sure to add the total fat/fiber intake to the chart when I update it. Judging by the responses, looks like i gotta up the cals for sure.

truemaster - Appreciate the feedback, working on adding some quality calorie items to the chart.

DSGB - My daughters birthday in March, I looked myself in the mirror before her party and was Decided then and there I was going to get my shyt together for good. To this point I look back at my old self in disgust but it helps me feel even better about where i am right now.

I'm realistic, i know i got a long way to go but i'm in it for the long haul.

I appreciate the feedback fellas...

 

[The ADD]

I'd be

I work out well enough 6 days a week and 1700-1850 is pushing it for me. I would have broken on 1300 in no time.

 

[sknk80]

I feel like im gonna die when I go down to 1800 calories/day, 1300 must be

 

[DSGB]

DSGB - My daughters birthday in March, I looked myself in the mirror before her party and was Decided then and there I was going to get my shyt together for good. To this point I look back at my old self in disgust but it helps me feel even better about where i am right now.

I'm realistic, i know i got a long way to go but i'm in it for the long haul.

6 months and 45lbs is good work. I'm starting a similar journey. I'm happy to find "The Gym" here for support.