Diet question

[wanttobelean]

hey all.. first post.. been trying to read all i can. I'm 26/male 5'11 240lbs and i'm trying to loose i'd say around 25-30lbs.. i know it takes time and hard work and i'm willing to do all that i just need some help getting a diet set up. This is what i have so far.. feel free to toss some ideas to improve it.

meal 1 - 1/2 cup oatmeal - 228cals, 3g fat, 40g carbs, 8g prot.

meal 2 - tuna sandwich - 425 cals, 5g fat, 26g carbs, 52g prot.

meal 3 - 1/2 rice, 6oz steak - 565 cals, 21g fat, 50g carbs, 42g prot.

meal 4 - tuna sandwich - 425 cals, 5g fat, 26g carbs, 52g prot.

meal 5 (post workout) - 2 chicken breasts ,1 cup carrots - 352 cals , 14g fat, 12g carbs, 42g protein.

meal 6 - can of tuna - 286 cals, 3g fat, 0g carb, 48g protein.

giving me a total of 2281 cals a day and 51g fat, 134g carbs, 244g protein.

how does this sound? also i cant take protein shakes. they mess with my stomach. i'm lactose intolerant and i think that has something to do with it and even taking them with water messes up my stomach.

thanks for any help!!

 

[Mr.X]

First of all, I would like to commend you on doing this, and I'm very glad you have set-up a plan for me to look at...let's take this step by step, FIRST: your BMR (basal-metabolic rate) is 240x12=2880 cal per day...at 2281, you are about 20% Below BMR, I would recommend adding more calories, in form of EFA's like flaxseed oil.

*****************************

hey all.. first post.. been trying to read all i can. I'm 26/male 5'11 240lbs and i'm trying to loose i'd say around 25-30lbs.. i know it takes time and hard work and i'm willing to do all that i just need some help getting a diet set up. This is what i have so far.. feel free to toss some ideas to improve it.

meal 1 - 1/2 cup oatmeal - 228cals, 3g fat, 40g carbs, 8g prot.
****************************
add at least 5 egg whites(20 g protein)
**********************

meal 2 - tuna sandwich - 425 cals, 5g fat, 26g carbs, 52g prot.

meal 3 - 1/2 rice, 6oz steak - 565 cals, 21g fat, 50g carbs, 42g prot.
***********************
drop the rice, and add 1 tbsp. flaxseed oil
************************

meal 4 - tuna sandwich - 425 cals, 5g fat, 26g carbs, 52g prot.

meal 5 (post workout) - 2 chicken breasts ,1 cup carrots - 352 cals , 14g fat, 12g carbs, 42g protein.
*******************************
add 1 tbsp. of MCT oil, and drop the carrots, REPLACE w/ green salad w/ broccolli
********************

meal 6 - can of tuna - 286 cals, 3g fat, 0g carb, 48g protein.
******************
add 1 tbsp. flaxseed oil
*************

giving me a total of 2281 cals a day and 51g fat, 134g carbs, 244g protein.
****************************************

Overall I didn't make much change, I let you keep the tuna sandwiches, but added about 200 cal overall. You'll see much better fat-loss w/ a smaller caloric deficit because of low-risk of a starvation mode.
As a side note, I would add one cheat meal on sat and on sunday.

Mr.X

 

[~SC~]

hey all.. first post.. been trying to read all i can. I'm 26/male 5'11 240lbs and i'm trying to loose i'd say around 25-30lbs.. i know it takes time and hard work and i'm willing to do all that i just need some help getting a diet set up. This is what i have so far.. feel free to toss some ideas to improve it.

meal 1 - 1/2 cup oatmeal - 228cals, 3g fat, 40g carbs, 8g prot.

meal 2 - tuna sandwich - 425 cals, 5g fat, 26g carbs, 52g prot.

meal 3 - 1/2 rice, 6oz steak - 565 cals, 21g fat, 50g carbs, 42g prot.

meal 4 - tuna sandwich - 425 cals, 5g fat, 26g carbs, 52g prot.

meal 5 (post workout) - 2 chicken breasts ,1 cup carrots - 352 cals , 14g fat, 12g carbs, 42g protein.

meal 6 - can of tuna - 286 cals, 3g fat, 0g carb, 48g protein.

giving me a total of 2281 cals a day and 51g fat, 134g carbs, 244g protein.

how does this sound? also i cant take protein shakes. they mess with my stomach. i'm lactose intolerant and i think that has something to do with it and even taking them with water messes up my stomach.

thanks for any help!!

Well, off the bat the oats a.m. are not bad, but I'd take bread out. A tuna sandwich means u have mayo with the tuna, even if it's no fat mayo it's all sugar, and the bread. No good so I'd throw out all tuna sandwiches! (Have the real mayo and tuna, but ditch the bread)

Then the rice I'd take out as you have lean steak yes, but there is still some fat in red meat no matter what. Rice is pretty high on the GI scale, so I'd eat red meat and zucchinni or green beans, much better there.


Your pwo meal should have the majority of your carbs in it ESPECIALLY while cutting when they can be used for glycogen replinishment. Carrotts and 12 grams of carbs do not fit this bill.

In summary, I'd say the calorie total is actually really low if you are 240lbs, although it's dependent on bodyfat percentage. Center the carbs before/after the workouts, and focus on fat/pro meals the rest of the day. Up that fat intake as well, as in the absence of carbs, it will help with energy and sends the message to the body to let stored bodyfat go.

I could write TONS more, but I have to do cardio and I'll let others get this.............I'm waiting for Mr. X to clean up the stuff I left out for time purposes. He's very thorough as well!!!!!!!!

Don't forget that cardio too!

~SC~XXL~2K2~

 

[~SC~]

crap........

U beat me to it man!! LMFAO.........

we had similar suggestions, but u let him keep his "SAMICHES"........LOL.........



~SC~XXL~2K2~

 

[Mr.X]

Re: crap........

U beat me to it man!! LMFAO.........

we had similar suggestions, but u let him keep his "SAMICHES"........LOL.........



~SC~XXL~2K2~

Yeah, the sandwiches, I figured somewhat of a layback might be prospective for now. Down the road, probably 4 weeks later, he'll have to cut them out too (at least the bread part).

YES I BEAT YOU...NA NA NA NA lol

good post btw...

Mr.X

 

[vitor97]

Hmm

When you say drop the rice add a tablespoon of flax, do you just take a shot of flax with nothing, or do you put it on the steak. My flax oil taste like some crap.

Just curios

 

[Mr.X]

Re: Hmm

When you say drop the rice add a tablespoon of flax, do you just take a shot of flax with nothing, or do you put it on the steak. My flax oil taste like some crap.

Just curios

Try using UDO's choice healhy fats OIL...it tastes like NUTS....like walnuts to me....I even cooked w/ it....

If you use flaxseed, you'd down it by itself then have the stake.

Mr.X

 

[wanttobelean]

thanks for the replies! ok i'm not a huge tuna fan anyways so what could i replace the sandwiches with? something like a chicken breast? Couple of other things.. what is "MCT oil" ? maybe i should know this but i dont. Also where do i get flax seed oil? just the regular grocery store?

thanks!!

 

[~SC~]

yup.........

u can replace the tuna with chicken breast, that is fine. Or of course regular lean fish (white), lean beef, turkey, etc......

MCT = Medium Chain Triglycerides. A great source of available energy for the body in the form of fats. The length of the chain of fats (medium) makes it attractive for this reason = energy. Used in low carb diets to provide energy and as a replacement of calories for the carbs that are absent.

Flaxseed oil should be at some grocery stores, yes. I get mine from a "Whole Foods" market, but I am sure if u don't have one of those, there is some kind of "natural foods" place near you.

~SC~XXL~2K2~

 

[Senior Woonaki]

you can even order flax oil online (ProteinFactory.com has it but is probably pricey)... I get mine there... The mouth of the container that they give to you is the exact size of a Guldens mustard squeeze bottle... If you thoroughly clean the nozzle from the mustard bottle you can use it on your flax bottle and avoid mess... (without the nozzle you will get a lot of mess). DON'T FORGET TO REFRIGERATE FLAX OIL AFTER YOU OPEN IT!!!

good luck

 

[wanttobelean]

ok so umm where would i find these MCT? do they sell a bottle of MCT oil or something and i just down some? or is it found in foods?

THanks