Can anyone advise me on my diet? Or comment?

Current stat:

Weight: 89kg
Height: 174
Body fat: 24%

I've started doing resistance training for the past three weeks. Jog/HIIT at least five days a week. At the moment, I lost up to 6kg in the last three weeks. I believe mostly are water weight and muscle.

I've been keeping a journal for the past two weeks. Watching over my diet. I plan to build up muscle, lose fat and get lean. At the moment, I'm more concern on losing weight and reduce some sizes by the end of the month since Prom Night is end of the month

But after that, I'll focus on building muscle and getting lean.

I keep updating my diet plan everyday, seeing which suit me after reading various sources online. I still need advise here.

Anyway, after tracking for almost three weeks, I discovered that my calories intake fluctuates between 1200-1700 calories, minus cheat meal where I consumed more than 2k. I calculated by RMR which is around 2600 if not mistaken.

In that case, my calorie deficit is really a lot, which is unhealthy, it burn my muscle away I believe, though I notice significant reduce in visible BF after three weeks workout and also arms getting firmer.

Just little info on my target diet:

i) 160g of protein = 640 calories
ii) 130g of carbs = 480 calories
iii) 40g of fats = 360 calories

= 1480 calories

I still dont stick very much to it. My consumption varies everyday. and I just got myself ON Whey to supply my protein. So I consume 50g protein from whey everyday, the rest comes from food.

Any comments? I seem cant figure out ways to increase my calories other than eating junk? And I'm a university student, with large part of time spend in campus and hostel. So cant prepare food much. Only be able to prepare at night and morning.

My today's intake:

Morning
1. 4 egg white
2. 1 whole egg
3. 250ml HL Milk

Lunch
1. Chap fan (two vege one fish)
2. one slice of pineapple

Pre-workout
1. 250ml HL Milk
2. 1/2 scoop of ON Whey

Post workout
1. 1.5 scoop of ON Whey
2. HL Milk

Dinner
1. Chicken Breast
2. Fish ball
3. Some vege
4. 1 serving of Tuna in Olive Oil

Estimated calories and nutrients:
Calories: 1418
Carbs: 73
Fats: 42
Protein: 183

Any comment?

This post has been edited by kenv09: Mar 4 2009, 11:28 PM

I know about it... I'm afraid my hard work will be wasted because of too much calorie deficit.

So what should I add into my meals? I seem cant find anyway..

What shd i increase?

at the moment my cardio consist of walking/jog.. with HIIT in the beginning. I havent really follow the strict HIIT. I just run as fast as I could and walk and repeat again for the first 10-20 mins.. the rest of the 30 mins I juz jog and walk. I'm building my stamina.. but stamina is there but my leg jz sore after 20-30 mins. Any advise?

I have my resistance about 30mins each session.

What's the proportion of nutrients do you guy suggest? I mean protein, carbs and fats?

What is the advisable consumption of those? Let's say morning more carbs, and less towards the end of the day?

Roast peanuts? hmm...

Anyway, I ate about 5-8 eggs daily.. most of the time hard boiled. Sometimes I add tomato sauce, oyster sauce of bbq sauce.. any recommendation how to make it tastier?

I had Adidas once.. nw using Nike.. I think Nike not bad. Nt sure its model.. But i bought quite exp, Rm400.. about a year ade. Still in good condition. So far it doesnt hurt my leg yet.

Oo.. jz get one when budget allows

Anyway, for peanut butter. Where do you guys always get? the one at giant? or specific store? brand?

I've been eating boiled chicken breast for few weeks almost daily for dinner

I think boiled chicken taste not so bad after all. I had it marinated with either oyster sauce or bbq sauce. Then add parsley and garlic.. taste yummy!

I do start eating lots of fruits now I think it helps my digestion but as to vege, oni for lunch

Anyway, what type of fruits are good besides banana?
I take a lots of pineapple daily now.. is it good? 3-4 slices..