Hi All, just thought i would get some advice to see how my weight loss plan looks, i have been doing this for the last few weeks and hope to stick with it forever, currently i am doing this:

I'm 5"10' and weigh 264 lbs exactly, apparently my BMR is 3940 which as many of you know is incredibly high!! Have started eating healthy and currently going to the gym 6 days a week and on the 7th i currently have pre-season cricket training.

I do weight training every second day in the gym and do cardio on non-weight days, currently my eating habits look sort of like this,

Breakfast: Banana + 1 slice wholemeal toast with vegemite

Morning snack: Apple

Lunch: Wholemeal roll with either a slice of lean ham or chicken and one of either a banana/orange/apple/carrot depending on how i feel.

Afternoon snack: Protein shake and apple

Hour later i go to the gym for around 1hour and 1/2 and then have another protein shake right after that.

Dinner: Usually consists of a small portion of red meat with vegies (Usually some carrot, beans and a small amount of potato)

Thats pretty much my daily diet at the moment, if anyone would like to add anything that would be awesome, cheers

PS: My weight goal is around 205 pounds, cheers

You dont seem to be getting any calcium.

We all know that calcium is important for our bones to be healthy. Whilst we all know about the importance of calcium for children and we may well hope to keep out bones strong in order to reduce our risk of osteoporosis or hip problems as we get older – we may not know that research indicates that calcium can have an impact on weight loss.

http://www.medicalnewstoday.com/articles/142198.php

http://www.nutraingredients.com/Rese...or-weight-loss

http://www.weightlossresources.co.uk...lk_calcium.htm

Many authorities promote 1000mg calcium per day.

http://ods.od.nih.gov/factsheets/calcium.asp

The following calculator may give inspiration on things that could boost your calcium intake.

Calcium Calculator

Calcium can be calculated using www.fitday.com

You can see that while research indicates that we would all benefit from a calcium intake of at least 1000mg – there is some uncertainty as to whether there is added benefit in it ALL coming from dairy sources. Some research indicates that a vitamin tablet with the correct level of calcium would cover this. I more than cover mine from nutritional sources simply by having 4 low calorie fat free yoghurts every day.

Oooooh forgot to add, i take a multi vitamin each morning and also have 2 cups of coffee a day, skim milk, no sugar, do i need more calcium then that?

Ahh cheers i see the edits

check the above post - I added extra

You need to count your nutrients to know where you are...

according to FitDay, including a multi vitamin and my coffee's i get 159% of daily calcium needs and more then 100% of all other nutrients so i guess that covered, good, i was a lil concerned for a sec

My food breakdown currently works out to be 43%carbs/38%fats/20%protein, so i think i need to shave a little bit more off the fat section although that will largely be skewed for today due to me having a slice of the pizza my missus made and i HAD to try (she can be scary at times :P), cheers.

Be aware that some research says that it helps weight loss if it all comes from dairy. I ignore my multivitamin as far as calcium is concerned as I like every boost to weight loss that I can get...

I agree you want to be playing with the fats. Check to see if you are hitting the targets I suggested in your other thread.

I might add some protein to your morning meal, even a glass of skim milk or something.

Vegemite isn't really a protein source, is it? I'm not Australian, so I don't know!

It doesn't look to me that you're getting enough calories. You said you have an account on fitday? Can you tell us how many calories you're getting per day?

Also your macros are very skewed. You should be getting more protein and less fat. A good sort of rule of thumb for macros is 40/30/30 (40% carb, 30% protein, 30% fat).

Finally keep in mind that although you're getting 159% of your calcium requirements, drinking coffee and other caffeinated beverages can reduce the absorption of calcium and can actually leech calcium from your bones in addition. You're probably ok, but you should keep it in mind.

Well yesterday my calorie count totaled 1755 calories which is probably a little low considering my BMR is nearly 4000.

I suggested yesterday the following initial targets in your other thread.

In all honesty I think that your protein should be nearer 174g. I pick that figure because it is the weight in pounds which would associate with a BMI of 25 for you...

Half our current weight (132) is often a key number in making such decisions too!