Diet Check

Preparation, Preparedness & Prevention Fitness and Nutrition
1

Hommies, spent some time on Calorieking.com and want to ask those in the know.

I am active duty and while I tell chicks about climbing mountains and jumping out of planes, I probably spend 80% of my time doing office shit (I run training programs so yay power point). I am getting back into running after dealing with shit like IT Band Syndrome in both knees, clocking ~8-10 miles a week not counting a weekly interval/sprint workout, I also weight train 4 times a week.

I am 6’2, 230lbs and want to lose 10-15lbs and see if I like what I see. This is what I’ve done the past few days to do so, not the diet that got me to 230, just want a sanity check.

Meal 1 - Nutribullet shake (Banana, blueberries, almond milk, spinach, protein powder)
356 cal, 29p, 51c, 3.5f

Pre-Workout

Run then Lift

Protein Shake
120 cal, 24p, 3c, 1f

Monster Absolute Zero

Meal 2 - Shredded Chicken and Kale (I’m lazy as **** and make a week’s worth on Sundays)
205 cal, 35p, .5c, 10.5f

Meal 3 - Same
205 cal, 35p, .5c, 10.5f

Meal 4 - Ground Turkey and Broccoli
398cal, 47.5p, 11c, 19.5f

Meal 5 - Scrambled Eggs, Cheese, Turkey
729cal, 60p, 6c, 50f

I drink a gallon of water throughout the day, and lightly season/sauce this shit with reduced sodium soy sauce or tapitio. I may have 1 cheat meal or drink some beers per week.

Total- ~2013 calories, 230p, 72c, 95f

Thanks for any insight. Again this is just to drop some weight and get back into decent shape.

2

I highly recommend Cholula Chili Lime over Tapatio. Good luck getting into a grove, I’m working on the same.

3

I’d eat the larger calorie meal post workout.

6’-2" 230lbs is a lot of mass, what’s your fat %?

I’d ditch the monster and go for black coffee.

4

I’m not sure, I’m guessing between 10 and 15, nobody believes me when I say 230. I’m pretty big muscularly, I just put the 6 pack in the cooler over the last year or so…

5

Im about two inches taller than you, and was around 225 and very fit PT wise while active duty, but had the “sea duty bulk” typical of submariners. While on shore duty, I started playing rugby and dropped to 205 while maintaining a good amount of strength and lean mass. I mention this because running got a whole lot easier as I shed the bulk. As for diet, I never got too worked up on counting calories- I just took a guesstimate on macro nutrients ratio, picked the leanest protein I could get, and rolled with that. Carbs were low glycemic for the most part, the major exception being the beer after matches. I was never shredded like a body builder, but the six pack abs did show and my energy levels were great. I drank only water and black coffee daily, with the aforementioned beer limited to post match celebrations.

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6

I’d shoot for 2500 calories for a week and monitor your weight and make adjustments from there. 2000 should definitely cause weight loss at your size, but you may be able to eat more and still lose.

7

Doesn’t look too bad.

See how you do with carbs that low. Personally I would start with carbs higher (150-200) and adjust from there.

I’d also lift then run but you wouldn’t catch me running in the first place. Running first is just going to hurt your workout.

8

Ditch the monster +1. Black coffee. +1. You don’t need 230 g of protein either unless you’re bulking. Usually they say you need a gram per pound of LEAN muscle mass. Getting up to 180 will be fine. And don’t shy away from “good” carbs on big lift days. Your body will need the fuel and nutrients to get you thru your workout and recovery. try to add more color to your veggies and vary up the proteins. fish is also good as a natural inflammatory and protein source. I’d also keep your calorie count the same but eat more fats and less carbs on your non lift days

I’d be curious about your workouts. I always recommend a good set of compound lifts in your regular repertoire.

9

Doesn’t that Monster have aspartame or some other synthetic sweetener?

If so…I’d ditch that in a heartbeat. I gave up diet soft drinks many years ago and I think I have less headaches and other problems by ditching synthetic sweeteners. Aspartame also used to make me hungry all the time.

I drink mostly bottled water and mineral water throughout the days now and I feel much better.

Also…why put soy sauce in a gallon of water? Soy sauce is loaded with salt and I would think that would make you more thirsty and must taste terrible.

10

Well done.

My Monster poison of choice has sucralose.

11

Look into purchasing raw dextrose. Its dirt cheap at bodybuilding.com. way healthier to boot. I use it post workout or with just water if I’m feeling a touch rundown. I’m also a fan of the Gatorade powder mixes which have dextrose in them, in moderation.

12

Sucralose is probably not much better for you than aspartame. Basically just another processed sugar…right? Not much different than what you find in a can of Coke when you get down to it. There are other odd stimulants in those tall boy energy drinks that are probably not good for you at all. Do what you want but I’d ditch it.

Maybe coffee with some almond milk and agave nectar to make it taste better? Agave nectar is NOT some sort of magic potion but it is a more natural sweetener like raw honey and a little goes a long way so you use very little to sweeten a cup of coffee.

even with the Monster though…you are eating probably better than I am. I have my Greek yogurt and eat more fruits than you do which means I probably take in more sugars (natural ones) and carbs. Still…I am far from being considered overweight.

I tend to believe that all carbs are not created equal. 15gr of carbs from a cookie is very different from 15gr of carbs from eating a banana and an apple.

Still…giving up all carbonated “soft drink” styled beverages has been a huge boon to my overall health and I will always shout it from the mountain top how much better I feel after years of not ingesting those things.

13

I tend to believe that all carbs are not created equal. 15gr of carbs from a cookie is very different from 15gr of carbs from eating a banana and an apple.

I tend to agree. One of the sticking points across many different pieces of research and diet trends is the push toward natural and unrefined foods.

I would take yogurt and fruit over canned chemical drink. Beyond the types of sugar and level of artificial refinement, fruit carries with it things like fiber and other various nutrients that make them much more beneficial.

I would also suggest that if your workout has you feeling very run down, first thing is to make sure you are on point with your hydration before looking to sugar additives. I’d rather eat an apple than drink sugar water.

14

True.

While fruits may contain carbs (…that some avoid like the plague LOL) they also contain vitamins, fiber and anti-oxidants that Monster and other synthetic drinks do not deliver.

I tend to try to eat things that look more like you’d find them in nature. I stray from this with Greek yogurt and a few other things.

Some people will tell you to stay away from too many fruits and even things like raw carrots because they contain sugars. Still…I doubt eating those things is going to make you fat! LOL

Another good post workout snack is roasted organic almonds or some other nuts.

15

Any updates on your progress? Its been a few weeks.

16

I’ve been tracking ALL of my calories for the last month, not just “eyeballing” it.
Down 4lbs, 16 to go.