Critic my diet

Discussion in 'Fitness & Nutrition' started by XtremelyCanadian, Jul 20, 2005.

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  1. XtremelyCanadian

    XtremelyCanadian I play hockey.....EH

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    After a couple seasons of mens league hockey, i am getting back in shape for some competitive hockey. As of last September I was at 21% body fat (160lbs) as opposed to two years ago in shape at 9% body fat (147lbs). I am hitting the gym hard and this is normally my routine :

    Monday: Weights - Chest & Back Cardio - 30 min. Aerobic, 8 sets Intervals 45secs. on, 45secs. off (HR ~180)
    Tuesday: Weights - Legs Cardio - 30min. Aerobic, Plyos 8 sets
    Wedensday: Cardio - 30min. Aerobic, Plyos 8 sets
    Thursday: Weights - Shoulders & Arms Cardio - 30 min. Aerobic, 8 sets Intervals 45secs. on, 45secs. off (HR ~180)
    Friday: Weights - Legs Cardio - 30min. Aerobic, Plyos 8 sets

    My main goal is to get my body fat down around 10%, increase strength and increase cardio to hockey shape. I have been working out for about 3 weeks with no specific diet (fast food, whatever) but since i only have until september i have started my diet this week. I have never dieted before because of my small frame, so i am kind of lost here, but this is what i have come up with, CRITIC IT !!!

    7:30
    Bowl of Vector Cereal (1 1/4 cups) with 1% milk
    Glass of OJ

    9:00
    Fruit
    Granola Bar

    11:30
    Salad w/ Cucumbers, Tomatoes and Chicken
    Low Fat Dressing
    Low Fat Yoghurt

    1:30
    Portion of Wheat Thins Crackers (just to fill the tummy 4% daily fat)
    Fruit

    3:30
    Salad w/ Cucumbers, Tomatoes and Chicken
    Low Fat Dressing

    5:00
    Work out, weights and cardio

    6:30 - 7:00
    Meal high in carbs, pasta, perogies, etc. (not too concerned about fat for this meal, because my body is dying for something)

    7:30
    Cardio and Abs

    9:00
    Small snack, fruit or sometimes popcorn if i feel the urge. :o


    Thanks :wavey:
    ibcliffs
     
  2. PurEvl

    PurEvl going out gassed and not half assed...

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    ummmm your missing PROTEIN
     
  3. MiseryIndex

    MiseryIndex i never know why. i only know who. Moderator

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    don't blink.
    he's canadian, our grams are worth like 2.5x there.
     
  4. PurEvl

    PurEvl going out gassed and not half assed...

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    :rofl:
     
  5. Phineas Q Stork

    Phineas Q Stork Active Member

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    Get some meat in there, lots of it
     
  6. XtremelyCanadian

    XtremelyCanadian I play hockey.....EH

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    Yes, that was one of the things that i thought i was missing, if i changed my dinner to always include meat, would that be enough ??

    Or should i start adding meat to my lunch's as well ??
     
  7. Phineas Q Stork

    Phineas Q Stork Active Member

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    I look at it again, and it looks like you need more of everything. More carbs, fats, and protein. Especially with all of the cardio you are doing. How many calories do you figure you are eating?
     
  8. XtremelyCanadian

    XtremelyCanadian I play hockey.....EH

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    I would be very suprised if i hit the 2000 calorie mark per day. I am trying to lose my excess fat before the season starts and immediately thought calorie cutting was the way to go. The only big influx of calories i would get would be from the cereal in the morning and my dinner.

    I have never had to diet before, so i am very new to this and im probably way out in left field.
     
  9. TheMustafa

    TheMustafa hook 'em

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    add protein - a lot. you shoudl be getting around 200g a day.

    your carbs should primarily be complex/starchy, like from oatmeal, steel cut oats, whole grains. sugars = lose. in addition, practice carb timing, ie eating carbs when your body needs them, like first thing in the morning, pre and post workout. at other times, reduce amouts of carbs as much as possible.

    eat 5-6 small, relatively complete meals a day.

    drink a ton of water.

    6-10g fish oil and green tea extract would also be beneficial
     
  10. XtremelyCanadian

    XtremelyCanadian I play hockey.....EH

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    Thanks for the advice.

    Quick question though, in eating alot of carbs, will i still be able to bring my body fat back to a respectable standard ??
     
  11. TheMustafa

    TheMustafa hook 'em

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    well, define "a lot." i've always been told to get like 200-250g protein, then to split the remaining calories 50/50 between complex carbs and clean fats. So, for a 2000 cal diet:

    200g protein: 800 cals
    150g carbs: 600 cals
    66g fats: 600 cals

    however, I personally eat more like 1500 cals a day, and the vast majority are from protein.
     
  12. Phineas Q Stork

    Phineas Q Stork Active Member

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    I dont think that you are eating as many carbs as you think to tell you the truth
     
  13. zyg0te

    zyg0te I've made a huge mistake.

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    no, but I will CRITIQUE your grammar.
     
  14. grampositivecocci

    grampositivecocci New Member

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    hahahaha are you vegetarian?
     
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