My stats are male 6’0” 254 lbs 34 years old. It’s time I get my life in order. I’ve been eating this every day straight for a week and I find myself to be full and I don’t have hunger or any pains so sticking to this diet isn’t as hard as I thought it would be. After I put my kids to bed I’ve been alternating, 1 evening I do squats, push ups, sit ups and burpees and the next week I am following the C25K program.
I’m open to hear any and all critiques. If you take the time to do so I am thankful and appreciative. Thanks!
by tayllerr
6 Comments
As a male you should not be eating below 1500 calories. And with your stats, you can probably be eating more than that. How much total time do you spend exercising per week?
Hey, the foods themselves seem ok. I can’t see grams of protein or fiber, but that’s ok. Overall though, the calories seem way too low. Under 1200 cal is going to be too little fuel for most people, but especially someone of your height. I would suggest looking at a bmr calculator to get a better range of caloric intake that is in a deficit but sustainable. You may be managing ok on this diet right now, but it’s too steep a deficit (and too little fuel) to maintain very long.
From my math, someone of your height and weight and age needs about 2500 calories a day to maintain current weight while being sedentary. If you ate 2000 cals a day 500 calorie deficit) and worked out, you would still see progress without starving yourself.
If you are 6 feet tall you should be eating a minimum of 1800 calories
This is less than some toddlers need in a day…
I see no fruits or vegetables (except for the salad) for fibers and essential vitamins. Maybe add some to your dinner like broccoli or whatever veggies you enjoy. Or eat some carrots and bell peppers or a yoghurt bowl with berries as a snack.
Dude, please eat more.
Opt for a calorie defucit of 500-1000kcal for reasonable weight loss. (If I undereat like this, I binge on day 3, including a mindless run to the store. Because my body gets fed up by not being fed.)
Breakfast: If you can tolerate food in the morning, eat some.
– omlette with bell pepper, muchrooms, onion, spring onion, herbs, beans, spinach or other veggies
– fruit salad
– porrege with some fruit or veg
– protein or banana pancakes
– breakfast burrito (can be prepped frozen for stress days)
– smoothie (bowl)
Lunch: You can stick with the salad or some form of snack board, since I guess it’s convenient.
But make sure to add some more crunchy veg, protein and indeed some carbs. Fat comes from dressing or avocado.
– Protein: Tuna, salmon, chicken, beans, (smoked) ham, parmesan cheese, edamame, tofu, feta
– Fiber/Vitamins: bell peppers, carrots, tomato, cucumber, beans, fruit if you like it like, just anything but only lettuce
– Carbs: Croutons or roasted chickpeas, bread on the side, rice, noodles, quinoa, amaranth, beans, corn
Dinner
Add some veggies. If you leave anything out at dinner make it the carbs, because you don’t need that fast energy at night if you fuel up at breakfast. And try to eat leafy greens once a day, but apart from that opt for the rainbow. That is a rough rule to getting a good variety of nutrients. The protein will make you feel full quickly and the fiber will keep you satiated through the evening.
Snacks
If you feel like snacking and have the calories left, heat popped popcorn, jerky, baked cheese chips, dried or fresh fruit, oven roasted beans, nice cream (ice cream made of frozen fruit), unsweetened yoghurt with fresh fruit or a dab of jam are great choices.
I hope this gave you a little starting point. Of course the info is biased on my preferred foods and methods. We can still learn from each other. But please eat enough. You would be starving yourself with that plan if you could actually do it.