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2007/04/11, 10:29 AM
Hello, how you all doing. I'm 6'3 210lbs with about a BF% of 19-22%. I've lost a lot of weight before, and I've kept it off for about 4 years now. However I never finished, or got to were I really wanted which was 10-12%BF which would be around 185-190lbs with my current amount of lean muscle mass. Anyway having lost about 100lbs of fat in 9 months my Sophmore year of highschool I'm familar with the basics. 40/40/20 diet, small meals frequently through out the day, drink lots of water, carbs in the morning and afternoon, reduced carbs in the evening etc etc.
However I live on a college campus right now at a somewhat secluded liberals arts school (which I'll be transfering out of eventually, hopefully Uchicago, Northwestern, or Tufts) where my dietary selections are the result of what is available in the dining hall. Lean low fat protein seems to be a rarity, most meat they cook leaves a thick coating of grease on your lips. What is more frustrating is that you only have access to the building three times a day, so you can't just pop in for a snack, so you can't break up the traditional 3 meals. Additionally it's hard to gauge caloric intake off food I can't really see the nutrition info on.
Right now since I don't have an quantitative indictators of a caloric defecit I've taken a more qualitative approach when possible. Going by the internal indictators of hunger essentially.
I'd like to break down my diet on an average day, and see if it seems reasonable for somone looking to gradually loose some excess fat, but also recover quickly from my rather intense work outs.
Breakfast: 8:30
Whole Wheat Bagel with 1Tbsp of peanut butter, give or take.
1 12oz glass of lowfat soymilk
1 hard boiled egg
1 bannanna
2 slices of melon
Lunch: 12:00
1 whole wheat sandwich (turkey or tuna)
a small fist sized portion of pasta with meat sauce.
1 serving of the leanest portion of protein I can find (sometimes might be a hamburger patty...)
1 orange
2 tall glasses of water
Snack: 4:00
1 serving of muscle milk which is roughly 500 cals, 40-50grams of protein, 18 grams of fat. (it seems more like a meal shake to me, my brother bought it, used the stuff for a week and then stopped working out so I grabbed it last time I was home)
Dinner: 7:00
2 servings of the leanest source of protein possible (usually some fatless flavorless roast beef)
1 slice of whole wheat bread
large helping of green beans or brocoli
and some other carbohydrate
+ a cookie everyonce in a while.
and two talls glasses of water.
I excersize 6 days a week, I run 3.5 miles at an intense pace 4 times a week, and weight train 3 or 4 times a week as well which is broken down into a push day, pull day, leg day, and bodyweight/muscular endurance day. I plan on introducing some HIIT cardio once I'm in decent cardiovascular shape which I have determined to be once I can run 3 miles in under 24 minutes, it now stands at 26 minutes and 25 seconds, and is coming down at a rate of 40 seconds per day so it should be shortly. It is surprisingly cold right now so I'm running on a treadmill which will change once spring gets it together to show up... I set it for 30 minutes start at about 6 mph and move it up .1mph every minute until I'm at about 7.2-7.4. Once I hit the 3 mile mark I bump it up to 8.0+ and sprint it out the rest of the way.
Anyway please let me know what conclusions you can draw based off of the information given on whether or not my current approach will be succesful and making me lose excess bodyfat at a rate of 1-2lbs per week and perhaps even add additional lean mass as a plus. If you need any more information, or suggest a reformating of the post to make it easier for readers please let me know.
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