A Critique on a Training Day Diet

[passi0n]

I created this plan for days I work out. I should have at least my bodyweight in protein right. So about 150g of protein ....It seems to be my protein is way to low and my carbs are waaay to high.
I've used every single plan out of the book pretty much.

Here is my plan for a training day...
M1: Oatmeal protein pancakes 355 cals/39 protein/43 carb/3g fat
M2: PWO shake 3/4c skim milk banana 275/29/36/2
M3: Avocado-Tuna Salad 372/25 protein/32 carbs/16 fat
M4: Apple and Peanut butter 285/8 protein/28 carb/16 fat
M5: Oregano Chicken with fresh tomato-olive sauce, sweet potato french fries 500/33 protein/47 carbs/21 fat
M6: Lemony fruit, yogurt and granola parfait 195/5/28/7

1982/139 protein/214 carbs/65 fat

The protein powder I'm using doesn't have that much protein, too broke right now to purchase really good quality protein powder at the moment.

Theres no protein in M4, but it's right out of the book. Hmm, what am I doing wrong? Or should I just try it and see how it goes? That many carbs when I am aware of it, just scares me!

[Barrett]

Theres is protein in M4, peanut butter, but what are your goals???

[passi0n]

To lose weight. I weigh 150 lbs.
I'm using the NROL4W nutrition goals.. so the training day goal would be about 2000 calories.

[Barrett]

What is your height??

[passi0n]

I'm about 5'6.

[passi0n]

I really need help with this, please..somebody lol

I came up with another plan but my calories are just to low then..


1653 calories, 120 protein, 131 carb, 73 fat

Ahhhh!
The sample meal plans on page 105 are kind of helpful, but the 2000 cal one doesn't even show where the PWO shake would be. Can someone just give me a sample plan so I can create them based off that?

Like I don't know how many carbs I'm suppose to be having and what the maximum is...

[jellopy]

At 150lbs, you should aim for 150g of protein (1g per pound), which leaves you to juggle carbs and fat. For the 40C/30P/30F ratio in NROL4W, that works out to: 200g Carbs / 150g Protein / 67g Fat ~= 2000 calories.

[Cynic]

Originally Posted by passi0n

I really need help with this, please..somebody lol

I came up with another plan but my calories are just to low then..


1653 calories, 120 protein, 131 carb, 73 fat

Ahhhh!
The sample meal plans on page 105 are kind of helpful, but the 2000 cal one doesn't even show where the PWO shake would be. Can someone just give me a sample plan so I can create them based off that?

Like I don't know how many carbs I'm suppose to be having and what the maximum is...

First of all, you're getting yourself all worked up over nothing. This is not a case of if you fail to hit the mark accurately the first time, you're doomed to be fat the rest of your days, ok? So, first, calm down.

I think the 120 protein is fine. I'm going to assume as this point that 120 is closer to your lean body mass (LBM) than the 150, so 120 is fine.

Next, 131 g of carbs is fine also. Aragon likes to say at least 2/3 or so of your bw in grams of carbs, so I think you're fine there.

Now, fat is 9cals/g, so 73g * 9 cals/g = 657cals. Not too shabby.

I come up with 1661cals total, but 8cals out of either of those figures is < 1% difference. At this point, that's insignificant.

Now, your protein and carbs content is acceptable, so IMO, the best way to get your calories up to fat loss levels is to add good healthy fats: Olive oil, peanut butter, flax seed, nuts, butter, yadda, yadda, yadda.

Another good way to get a few extra cals, with protein, carbs and fat is a glass of 1% or whole milk or anything in between. Just one! Milk is 1g protein/fl oz. Saturated fats are healthy too.

At the end of the day, cals burned > cals consumed means fat loss.

You do know your maint level, right?

[AFI82]

How long have you been at this? How have things been going up until now?

Cynic is right. Don't stress out about it so much. It took me several months to get an idea of what I THINK my maintenance levels might be.

Try something for a couple of weeks, then step back and look at what happened. Things didn't go the way you wanted them to? Modify your plan a little bit, then go for another couple weeks. It will take some time. But be proud of yourself that you're putting in the effort, even if you don't have it figured out just yet.

[passi0n]

The past couple months, I haven't been eating anywhere close to my maintence level. I was eating about ..1000 calories a day... but my weight didn't go down or anything. Before that when I was training as well, I ate 1800 cals while looking like I lost weight but the scale didn't move.

I' want to lose weight though I don't care about maintaining.

Cynic, thanx for that advice as well!

[Libellula]

will you think about maintaining once you have reached your goal?