adequate calorie intake for my diet?

Nutrition Discussions
1

Hey guys,
I’m trying to get in shape for intramural soccer coming up this sqpring (I’m just a recreation athlete) and I’ve created a program that follows along the CFTS structure. A little bit about me… I weigh 215 lbs total with 20% bodyfat and 171 lbs of lean muscle mass. My maxxes: wide-stance squat - 315, olympic squat - 255, bench - 215, cleans - 115 (lb) & deadlift - 335.

Anyway, I’ve just started following this format:

Day 1 - CNS Intensive Day
Warm-Up - (jogging 800m, light stretching, calisthenics)

Sprints - 6x30m, 5x60m, 4x90m (instead of full recovery between sprints, i walk the length i just sprinted and then immediately start sprinting again)

Weights (upper body)
supersets bench (8x3 reph scheme where i increase the weight by 10 lb every 2 sets) with db rows (also 8x3)

Cuban Rotation 3x5
Laying Palms-Up Lat Raise 3x5

Cool-down - static stretching involving hams, quads, abductors, adductors, lower & upper back, and obliques

Day 2 - Tempo
Warm-Ups

Runs:
set 1: 100+100+100 (+ means walking 50 meters & 100 meter walk in between sets)
set 2: 100+200+100+100
set 3: 100+100+200+200
set 4: 100+200+100+100
set 5: 100+100+100

Cool-Down

Day 3 - Rest (20 min efx)

Day 4 - CNS Intensive Day
Warm-Ups
Sprints

Weights (lower body)
olympic squat supersetted with db hyperextension
db decline sit-ups
db oblique twists

Cool-Down

Day 5 - Tempo

Day 6 - Speed Endurance

Day 7 - Rest

I also want to know about my diet. On non-weightlifting days (except speed endurance), I cassume 2096 calories with 36 grams of fat, 194 grams of carbs, and 267 grams of protein. On weightlifting days & speed endurance, I consume 2572 calories, 54 grams of fat, 259 grams of carbohydrates, and 286 grams of protein. Keep in mind that I weight 215 with 171 lbs of lean muscle mass.

So what do you think guys? Does this look good? Should I be eating more or less?

Thanks!
Kurt

2

Is your goal to lose a lot of weight? Because with your size, at that caloric level, you’re sure to lose a significant amount.

3

What does your overall diet look like, what are you eating and WHEN?

You’re certainly going to lose a lot of weight with that little calories. I would up the calories on weight & speed days to over 3000. See what works for you. If your losing performance then you know that you’re eating too little. I would also up the fat intake a little.

Read regenerationlab’s high octane series to adjust your calories. They give good information of how much and what to eat.

Check it out:
http://www.regenerationlab.com/cgi-bin/mt-search.cgi?IncludeBlogs=1&search=high+octane

4

current:
weight: 215 lbs
bodyfat: 20%
lean muscle mass: 171 lbs

goal:
weight: 200 lbs
bodyfat: 10%
lean muscle mass: 171 lbs

tempo & rest days diet:
meal 1 - breakfast - 8:30 am
1 cup of kashi golean crunch cereal
1 cup of blueberries
1 cup of skim milk

meal 2 - between classes - 10:30 am
2 boiled egss (yolk included)

meal 3 - before work - 1:30 pm
1/2 cup pinto beans
1 medium chicken breast
1/2 frozen stir-fry veggies

snack during work - 3:30
protein bar

meal 4 - pre-tempo-work - 6:00
1 medium apple
1 gatorade propel w/ power-drive

meal 5 - post-tempo-work - 8:30
3 scoops whey protein (69 grams of protein)
1 banana
1/2 tablespoon efa
1 cup milk (maybe a little more)

meal 6 - evening - 10:30
2 medium chicken breasts

total
2096 calories
36 grams of fat
194 grams of carbs
267 grams of protein

weightlifting/sprinting days
meal 1 - breakfast
1 cup kashi golean crunch cereal
1 cup blueberries
1 cup milk

meal 2 - between classes
2 boiled egss
1 dannon light’n’fit yogurt

meal 3 - before work
1/2 cup pinto beans
1 medium chicken breast
1/2 cup frozen stirfry veggies

snack (during work)
1 protein bar
12 almond kernels

meal 4 - pre-workout
gatorade propel
1 medium apple
1 powerbar (45 grams of carbs)

meal 5 - post-workout
3 scoops whey protein
1 tablespoon efa
1 medium banana
1 cup skim milk (maybe more)

meal 6 - evening
2 chicken breasts

total:
2572 calories
54 grams of fat
259 grams of carbs
286 grams of protein