opinions/questions on my diet

[thedrivethruguy]

OK, i've never been one to count calories seriously, i usually eat clean, but I decided I should really count them if i want to achieve my goals. First off i'm a 19yo male, 190, around 20% b/f

and needless to say i'm trying to cut... I'm on a 2030 calorie diet consisting of 200 grams protein, 150 grams carbs, and 70 grams of fat. I just want to know from the experts does that sound like a decent ratio? Mostly good fats, but not all (nuts, flax, eggs, allnatural PB, lowfat chs which I know is mostly saturated). Dont really have any specific goals, like a certain bf%, just want to lose fat while maintaining muscle, gaining would be great but hey i'm not that picky

I HST 3 days a week, and cardio (run,play basketball) 2 days a week. I'm assuming the 200 grams protein is sufficient for maintaining muscle, if it is suggested to me i could maybe decrease fat to 50 grams (take away eggs and sub egg beaters) and then maybe bump carbs up to 200 grams. I have the excel spreadsheet that I use, if requested i'll provide it after i figure out how to add an attachment
Thanks in advance for you ideas guys, I appreciate it

Keith

 

[jsraaf]

Not an expert, but allow me to throw in a couple thoughts here.

Yes, 200g protein should be good for you to maintain muscle. Keep your fats to 20-30% of your total calorie intake & you'll be good. Keep the carbs in check like you are now.

Keep up w/ the HST & other activity, stick with your diet plan, and you will see results. It will come quickly at first, then slow down some, and that's normal. But stick with it for a while, and you can adjust if necessary once your progress stalls.

You can intensify your HST by supersetting antagonist exercises (like back & chest) without rest between, and by doing HIIT-type cardio. But the diet will be the big player in your progress.

Hang in there & good luck becoming but a shadow of your former self!

 

[Ryan]

Watch your carbs, eat good complex carbs and you will notice a difference. I know this is a "no duh!", but food choices are the oft overlooked panacea, instead people focus on macro breakdowns.
A. Keep you full longer
B. Less of an insulin surge
C. More fiber, good for lower GI health
D. Won't have the hunger pangs associated with sugary foods, hence you won't eat as much.
Foods like brown rice, all veggies, beans, whole wheat breads, potatoes, oatmeal, high fiber cereal, wheat pasta, flax, limited amount of skim milk, and fruit.

 

[thedrivethruguy]

Thanx i'll keep those in mind, i try to eat lots of veggies, but beans i usually lack so i will add those to my diet. Another question i should have asked is, is that the right amount of calories? I know theres a billion and one different formulas on how to cut bulk maintain, etc. But us 2030 enough? not enough? Thanks AGAIN in advance
Keith

 

[mikeh]

Quote[/b] ]I'm on a 2030 calorie diet consisting of 200 grams protein, 150 grams carbs, and 70 grams

is that the right amount of calories? I know theres a billion and one different formulas on how to cut bulk maintain, etc. But us 2030 enough? not enough?

How long have you been eating 2030 cals a day ??

Are you loosing 1-2 lbs per week ??

IF you are loosing more, then you'll need to eat more.
IF you are, then this is about the right amount.

 

[Ryan]

It's hard to tell if you are at the appropriate kcal level without a detailed journal (including body comp changes) over at least 60-90 days.

FWIW - in my half-cocked opinion you are eating below maintenance calories and if you are not losing weight it's because you have stunted your metabolism. If this is true it will be more difficult to loss fat without sacrificing lbm.