Please Scroll Down to See Forums Below I just wanted some advice on weight loss. I'm 6'2'' and weight about 230. My body fat is high, about 27%. I started a strict workout routine about 3 weeks ago. I do cardio (run about 2.5 miles) five times a week. I know most people here hate machines like a bowflex, but i have one and it is paid for. I do chest and arm and ab exercises on it every other day. I also do 100 pushups and 100 situps every day. My main goal is to get my waist measurement down to 34" from 40" and to get my arms and chest and abs cut. My diet is pretty much the same thing every day. I eat oatmeal for breakfast every day at work and a salad with a grilled chicken breast everyday for lunch. Then for dinner I just eat another chicken breast and a random assortment of veggies. I also read on here that Lipo 6 is pretty effective, so I just started on it. I can already feel a huge difference 3 weeks in, but do yall have any suggestions without spending a whole lot of money on free weights or anything? Thanks.
Help in weight loss.
- Thread starter Bass402
- Start date
Bass402 said:
Welcome to EF! Can you be more specific about your 'strict' routine?
I see you do chest arms & abs every other day ... what about LEGS... can't forget the wheels ... what do you do to train them so they are proportional & not laggin behind the rest of the body? (aside from 'running')
About your diet ... you only eat three times a day? Try making it 6, every 2-3 hours ...
How about water intake? Drinking at least a gallon?
Only fat burners I would recommend are from the AF store from my personal success with them.. not saying Lipo won't work for you or anyone else, just better choices out there if you're going to spend your money of supps. (No I do not work for the AF store ...
)You should look to you DIET first, then TRAINING, THEN supps if necessary ...
*Bunny* said:
Can you be more specific about your 'strict' routine?
I see you do chest arms & abs every other day ... what about LEGS... can't forget the wheels ... what do you do to train them so they are proportional & not laggin behind the rest of the body? (aside from 'running')
About your diet ... you only eat three times a day? Try making it 6, every 2-3 hours ...
How about water intake? Drinking at least a gallon?
Only fat burners I would recommend are from the AF store from my personal success with them.. not saying Lipo won't work for you or anyone else, just better choices out there if you're going to spend your money of supps. (No I do not work for the AF store ...
You should look to you DIET first, then TRAINING, THEN supps if necessary ...
By strict I only mean I never skip a routine or anything. I probably drink about 1.5 gallons of water a day. I havent really done anything for legs, but I will start. It seems as though my legs are in pretty good shape and defined pretty well from carrying my ass around. (J/K) I will start some leg presses and leg curls though. If I am to eat 5-6 times a day, then what should I eat? Should I aim for low cal high protein?? I recently did a PT test for the military and did fine on cardio and crunches but need to dramatically cut down my waist size and probably pick up some more upper body strength to help on those push ups. Though I did pass my test, I don't want to be worried about my waist size for the rest of my life. I have the motivation because I just got a nice new job, and if I don't get in good shape, I could lose it. Thanks for all your help.
"Abs are made in the kitchen..."
Have you read around the site to get an idea of what to eat, when how often ...etc? There is alot of great info here ...
I will edit this post in 2 minutes to give you a head start on some places to start with your journey ... give me a second ...
Food is NOT the enemy ... lack of healthy food is
-------------------------------
***EDIT***
Basic info I have taken/helped/researched from the lovely ladies (and few gents) on this site... Just some BASIC Ideas to give you something to go off of... read around, do some research, then ask more questions... you need to do your part as well ... Best of luck to you ... Portion sizes are subjective & are based on the individual ... meals can be varied to coincide with training (i.e Post workout shake is key IMO)
Few variations taken from QSS, Sassy, Vel, Daisy, Shadow, and everyone else who deserves the credit...sorry if I didn't name you
Meal #1
4 egg whites 2 yolk
4 oz. lean meat (chicken, turkey, tuna or sirloin)
1/2 cup oatmeal before cooking – or -
1/2 grapefruit or 5 strawberries
Meal #2
Protein Drink: 2 1/2 Scoops
Beverly Ultra Size and 12-oz water
1/2 banana, 1 tsp all natural peanut butter (such as Smuckers)
Meal #3
7oz. chicken (or Tuna, turkey)
5 oz. sweet potato
2 cups salad with 2 TBS. Low Cal Dressing (Newman's oil
and Vinegar)
Meal #4
(Same as meal #2)
- or – if no shakes desired
5 oz lean meat
5 strawberries and ½ cup almonds or walnuts
Meal #5
7 oz. 93-96% lean beef (chicken, turkey, fish, sirloin)
2 cups vegetables (or can be another salad)
1 tsp Flax Oil
----------------------
Sample Diets
Meal 1 ~8am
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat (made w/water, cinnamon, splenda)
Meal 2 ~11am
Protein Shake
Meal 3 ~2pm
4oz lean meat (usually chicken, turkey, eye of round)
3oz red potato/yam
Fat Source (usually 1oz Almonds)
Meal 4* ~5pm
4oz lean meat
Green Veggie (unlimited)
Meal 5* ~8pm
Protein Shake (usually post workout)
Meal 6 ~9:30pm-ish
Repeat Meal 4 OR Protein Shake
Fat Source (usually 1tbsp Olive Oil or 1tbsp PB)
*Sometimes, Meal 4,5,6 are slightly different, based on when my weight workout was, or my activity level of the day. I never drink more than 3 Protein Shakes a day, actually, I try to only take in 2.
--------------------------
Or
Meal 1
5 Egg Whites, 1 Whole Egg (can add some veggies to it for flavor is you want)
1/2 Cup Oatmeal or Cream of Wheat
Coffee is fine, but also drink some water
Meal 2
Add Cottage Cheese to the Veggie snack (or Hummus). Don't do the FF CC, do Light or even Regular. You need some fat to help it digest slower, plus you HAVE to have fat in your diet. I'd stick with veggies rather than fruit.....celery, brocolli, carrots are okay (but have more sugar than green veggies). Don't limit green veggies.
Meal 3
3-4oz Lean Meat
Unlimited Green Veggies (salad, brocolli, green beans, asparagus)
Fat Source..... Flax Oil, Olive Oil, Almonds
(if you need extra carbs because energy falling, add 3oz Yam or Sweet Potato here)
Meal 4
Post Workout - Shake
Meal 5
3-4oz Lean Meat
Unlimited Green Veggies (same as above)
Fat Source
You can add another shake before bed, that is fine as Meal 6. Your muscle needs something to munch on during the night, or they will munch on your muscle. Add a *little* fat to a whey shake, or a *little* milk, it will help it digest slower.
Salad dressing should be Balsamic Vinegar and Olive Oil (or Flax Oil). Try not to do the "processed" store bought dressings - most of them have added sugar. Some are okay, just check the ingredients.
Drink AT LEAST 1 gallon of water a day.
---------------------------------------------------
Meal 1:
-Protein shake........
Meal2:
-Handful(1-1.5 Oz nuts)
-Apple?
Meal 3:
-baby spinach leaves with 4-5 sliced strawberries and several blueberries....
-low cal dressing
-can of tuna (you can use Chicken here too)
-a few crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
-500 ml water
Meal 4(after weights)
-Same shake as meal one
Meal 5
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water
Meal 6:
-Handful(1-1.5 Oz nuts)
- Add a Protein maybe
Saturday night cheat night
Sunday back to schedule.
Supplements: ONCE your diet is down, I'll help you add what you need
Have you read around the site to get an idea of what to eat, when how often ...etc? There is alot of great info here ...
I will edit this post in 2 minutes to give you a head start on some places to start with your journey ... give me a second ...
Food is NOT the enemy ... lack of healthy food is
-------------------------------
***EDIT***
Basic info I have taken/helped/researched from the lovely ladies (and few gents) on this site... Just some BASIC Ideas to give you something to go off of... read around, do some research, then ask more questions... you need to do your part as well ... Best of luck to you ... Portion sizes are subjective & are based on the individual ... meals can be varied to coincide with training (i.e Post workout shake is key IMO)
Few variations taken from QSS, Sassy, Vel, Daisy, Shadow, and everyone else who deserves the credit...sorry if I didn't name you
Meal #1
4 egg whites 2 yolk
4 oz. lean meat (chicken, turkey, tuna or sirloin)
1/2 cup oatmeal before cooking – or -
1/2 grapefruit or 5 strawberries
Meal #2
Protein Drink: 2 1/2 Scoops
Beverly Ultra Size and 12-oz water
1/2 banana, 1 tsp all natural peanut butter (such as Smuckers)
Meal #3
7oz. chicken (or Tuna, turkey)
5 oz. sweet potato
2 cups salad with 2 TBS. Low Cal Dressing (Newman's oil
and Vinegar)
Meal #4
(Same as meal #2)
- or – if no shakes desired
5 oz lean meat
5 strawberries and ½ cup almonds or walnuts
Meal #5
7 oz. 93-96% lean beef (chicken, turkey, fish, sirloin)
2 cups vegetables (or can be another salad)
1 tsp Flax Oil
----------------------
Sample Diets
Meal 1 ~8am
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat (made w/water, cinnamon, splenda)
Meal 2 ~11am
Protein Shake
Meal 3 ~2pm
4oz lean meat (usually chicken, turkey, eye of round)
3oz red potato/yam
Fat Source (usually 1oz Almonds)
Meal 4* ~5pm
4oz lean meat
Green Veggie (unlimited)
Meal 5* ~8pm
Protein Shake (usually post workout)
Meal 6 ~9:30pm-ish
Repeat Meal 4 OR Protein Shake
Fat Source (usually 1tbsp Olive Oil or 1tbsp PB)
*Sometimes, Meal 4,5,6 are slightly different, based on when my weight workout was, or my activity level of the day. I never drink more than 3 Protein Shakes a day, actually, I try to only take in 2.
--------------------------
Or
Meal 1
5 Egg Whites, 1 Whole Egg (can add some veggies to it for flavor is you want)
1/2 Cup Oatmeal or Cream of Wheat
Coffee is fine, but also drink some water
Meal 2
Add Cottage Cheese to the Veggie snack (or Hummus). Don't do the FF CC, do Light or even Regular. You need some fat to help it digest slower, plus you HAVE to have fat in your diet. I'd stick with veggies rather than fruit.....celery, brocolli, carrots are okay (but have more sugar than green veggies). Don't limit green veggies.
Meal 3
3-4oz Lean Meat
Unlimited Green Veggies (salad, brocolli, green beans, asparagus)
Fat Source..... Flax Oil, Olive Oil, Almonds
(if you need extra carbs because energy falling, add 3oz Yam or Sweet Potato here)
Meal 4
Post Workout - Shake
Meal 5
3-4oz Lean Meat
Unlimited Green Veggies (same as above)
Fat Source
You can add another shake before bed, that is fine as Meal 6. Your muscle needs something to munch on during the night, or they will munch on your muscle. Add a *little* fat to a whey shake, or a *little* milk, it will help it digest slower.
Salad dressing should be Balsamic Vinegar and Olive Oil (or Flax Oil). Try not to do the "processed" store bought dressings - most of them have added sugar. Some are okay, just check the ingredients.
Drink AT LEAST 1 gallon of water a day.
---------------------------------------------------
Meal 1:
-Protein shake........
Meal2:
-Handful(1-1.5 Oz nuts)
-Apple?
Meal 3:
-baby spinach leaves with 4-5 sliced strawberries and several blueberries....
-low cal dressing
-can of tuna (you can use Chicken here too)
-a few crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
-500 ml water
Meal 4(after weights)
-Same shake as meal one
Meal 5
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water
Meal 6:
-Handful(1-1.5 Oz nuts)
- Add a Protein maybe
Saturday night cheat night
Sunday back to schedule.
Supplements: ONCE your diet is down, I'll help you add what you need
*Bunny* said:"Abs are made in the kitchen..."
Have you read around the site to get an idea of what to eat, when how often ...etc? There is alot of great info here ...
I will edit this post in 2 minutes to give you a head start on some places to start with your journey ... give me a second ...
Food is NOT the enemy ... lack of healthy food is
-------------------------------
***EDIT***
Basic info I have taken/helped/researched from the lovely ladies (and few gents) on this site... Just some BASIC Ideas to give you something to go off of... read around, do some research, then ask more questions... you need to do your part as well ... Best of luck to you ... Portion sizes are subjective & are based on the individual ... meals can be varied to coincide with training (i.e Post workout shake is key IMO)
Few variations taken from QSS, Sassy, Vel, Daisy, Shadow, and everyone else who deserves the credit...sorry if I didn't name you
Meal #1
4 egg whites 2 yolk
4 oz. lean meat (chicken, turkey, tuna or sirloin)
1/2 cup oatmeal before cooking – or -
1/2 grapefruit or 5 strawberries
Meal #2
Protein Drink: 2 1/2 Scoops
Beverly Ultra Size and 12-oz water
1/2 banana, 1 tsp all natural peanut butter (such as Smuckers)
Meal #3
7oz. chicken (or Tuna, turkey)
5 oz. sweet potato
2 cups salad with 2 TBS. Low Cal Dressing (Newman's oil
and Vinegar)
Meal #4
(Same as meal #2)
- or – if no shakes desired
5 oz lean meat
5 strawberries and ½ cup almonds or walnuts
Meal #5
7 oz. 93-96% lean beef (chicken, turkey, fish, sirloin)
2 cups vegetables (or can be another salad)
1 tsp Flax Oil
----------------------
Sample Diets
Meal 1 ~8am
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat (made w/water, cinnamon, splenda)
Meal 2 ~11am
Protein Shake
Meal 3 ~2pm
4oz lean meat (usually chicken, turkey, eye of round)
3oz red potato/yam
Fat Source (usually 1oz Almonds)
Meal 4* ~5pm
4oz lean meat
Green Veggie (unlimited)
Meal 5* ~8pm
Protein Shake (usually post workout)
Meal 6 ~9:30pm-ish
Repeat Meal 4 OR Protein Shake
Fat Source (usually 1tbsp Olive Oil or 1tbsp PB)
*Sometimes, Meal 4,5,6 are slightly different, based on when my weight workout was, or my activity level of the day. I never drink more than 3 Protein Shakes a day, actually, I try to only take in 2.
--------------------------
Or
Meal 1
5 Egg Whites, 1 Whole Egg (can add some veggies to it for flavor is you want)
1/2 Cup Oatmeal or Cream of Wheat
Coffee is fine, but also drink some water
Meal 2
Add Cottage Cheese to the Veggie snack (or Hummus). Don't do the FF CC, do Light or even Regular. You need some fat to help it digest slower, plus you HAVE to have fat in your diet. I'd stick with veggies rather than fruit.....celery, brocolli, carrots are okay (but have more sugar than green veggies). Don't limit green veggies.
Meal 3
3-4oz Lean Meat
Unlimited Green Veggies (salad, brocolli, green beans, asparagus)
Fat Source..... Flax Oil, Olive Oil, Almonds
(if you need extra carbs because energy falling, add 3oz Yam or Sweet Potato here)
Meal 4
Post Workout - Shake
Meal 5
3-4oz Lean Meat
Unlimited Green Veggies (same as above)
Fat Source
You can add another shake before bed, that is fine as Meal 6. Your muscle needs something to munch on during the night, or they will munch on your muscle. Add a *little* fat to a whey shake, or a *little* milk, it will help it digest slower.
Salad dressing should be Balsamic Vinegar and Olive Oil (or Flax Oil). Try not to do the "processed" store bought dressings - most of them have added sugar. Some are okay, just check the ingredients.
Drink AT LEAST 1 gallon of water a day.
---------------------------------------------------
Meal 1:
-Protein shake........
Meal2:
-Handful(1-1.5 Oz nuts)
-Apple?
Meal 3:
-baby spinach leaves with 4-5 sliced strawberries and several blueberries....
-low cal dressing
-can of tuna (you can use Chicken here too)
-a few crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
-500 ml water
Meal 4(after weights)
-Same shake as meal one
Meal 5
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water
Meal 6:
-Handful(1-1.5 Oz nuts)
- Add a Protein maybe
Saturday night cheat night
Sunday back to schedule.
Supplements: ONCE your diet is down, I'll help you add what you need
I dont have a problem eating the same stuff every day. This shouldnt be very hard. But this is for weight loss right?? Also, what kind of protein shake do you think? Is that just those whey protein shakes? I run at about 3:30 in the afternoon cuz my work gives me time to exercise, then I lift at about 5:30 when I get home.
Kold_Killa
New member
Not so much "weight" loss, but FAT loss while retaining as much muscle as possible.
^^Kold_Killa said:
Exactly Protein, yes whey is my preference. I am VERY picky when it comes to these & flavor my shakes according to my tastes .. (i.e. the ISO I use is basically tasteless, with no carbs, so I'm able to flavor them for me & add whatever carbs I want)
I do believe 'real' food is the best choice, but that is NOT always possible ... so a good protein shake will do
After your run I would try to eat something before your training ... maybe small meal Protein fat carbs etc, up to you ... after your workout though, I do suggest a PWO shake, carbs optional (this is very debatable, but pretty darm good time to eat 'em if ya ask me) ... then I think this would allow for a meal before bed... i.e. I would suggest Protein (slow digesting) and/or fat before bed.
Meal 1: 7:00
-Protein shake........
Meal 2: 11:00
-baby spinach leaves with 4-5 sliced strawberries and several blueberries....
-low cal dressing
-can of tuna (you can use Chicken here too)
-a few crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
Meal 3: 16:00 (after running)
-Handful(1-1.5 Oz nuts)
-Apple
Meal 4(after weights) 18:00
-Same shake as meal one
Meal 5 20:00
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
How does this look with the times and everything?? Is this gonna be enough of vitamins and things??
-Protein shake........
Meal 2: 11:00
-baby spinach leaves with 4-5 sliced strawberries and several blueberries....
-low cal dressing
-can of tuna (you can use Chicken here too)
-a few crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
Meal 3: 16:00 (after running)
-Handful(1-1.5 Oz nuts)
-Apple
Meal 4(after weights) 18:00
-Same shake as meal one
Meal 5 20:00
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
How does this look with the times and everything?? Is this gonna be enough of vitamins and things??
B
bigmark1515
Guest
Thats really only 2 solid meals in there, def not enough.Bass402 said:
Kold_Killa
New member
Bass402 said:
alright, I know the next thing Bunny is going to tell you is to put all the food you eat into www.fitday.com , it's an online food calculator. She is going to ask you for your ratios... pro/fat/carb. She will also want to know how many calories you are consuming. Go ahead and get this information, and she will be able to critique pretty well. She likes the 40/30/30 ratio for fat loss.
I just input all the food items for the above diet that I have listed and I need some more fats and carbs i guess??? The percent is F/C/P 27,22,51. It only has 1050 calories, and I don't think that is probably enough. Any more suggestions to change it to where it fits better?? Thanks guys!!
You can manipulate the serving size to get the cals up ... 1050 .. OMG you are starving ... I'm still hungry at 2K and Im cutting ...Bass402 said:
Your 230? 6'2?
The general recommendation is ~ 10 - 12 X your body weight (for women, more around '12' for men, if you want a generic figure) so that's around 2760 cals ...
I'm not into all these calculators but try the Pinto calc at the top to see where your macros & BMR etc, should be for cutting ...
He's got a great program to follow, have you seen it?
*Shortcut*
*Bunny* said:
Yeah I have seen it. That just sounds like too many for some reason. I don't really want to get huge. I want to pretty much just lose the fat off the muscles I have now, or define them. Thank you for your help. I was thinking of adding simple stuff like more chicken and veggies????
You're a big guy, no way you should be eating 1050 cals and expect to lose fat... alot of muscle maybe.Bass402 said:
Your body is a furnace, a fire, what keeps the fire burning??? throwing a couple logs on it every so often ...
You need to overcome the misconceptions about food intake ... if you don't believe what a healthy diet can do, come see what it did for me ...
*My Story*
This is a great article too...
http://www.elitefitness.com/forum/showpost.php?p=4955757&postcount=1
Again, posting this from Sassy's post in womens ...
"The simplest thing to remember is that you have to EAT TO LOSE BODYFAT! Your body is a nearly perfect biochemical machine that WANTS to run efficiently. Its like fueling a Ferrari w/ high grade gasoline -- filling the tank when its empty, replacing the oil, etc, running it like it loves to be run at high speeds takign sharp corners and looking all sexy, running down all of its fuel and various maintenance items. Then replacing those items with exactly what it needs, cleanest sources available and in just the right amounts for optimized operation. BUT if you have all of that and then throw some mud in the gas tank, expect this amazing machine to run like crap. Thus you get the "plateau" you don't feel as energetic or vibrant any more, your results start to crap out and then you start to feel frustrated with all of your time in the gym because nothing seems to be working.
Its easy to fix - clean the mud out of your gas tank. Get the good quality gas. Change your oil. Basic stuff to get you started:
- Keep your processed food intake to a minimum - this includes Cheerios, ice cream, Ritz crackers, and yes, even wheat bread. Avoid "white" carbs -- i.e. white bread. Replace with good starchy carbs -- potatos, yams, brown rice (though I don't eat much of this), oatmeal (not the quick-oats but the old-fashioned oats, and not the flavored stuff that comes in packets either). Peanut butter - use Natural PB -e.g. Smuckers. The regular stuff has lots of sugars & stuff in it.
- Eat protein at every meal. Chicken, fish, steak, turkey, eggs
- Drink your weight in ounces of water (e.g. i weigh 150 lb, i drink 150 oz water) -- keeps you hydrated and your system flushed, helps to carry out the waste/ by-products of your body's daily processing functions
- Fats - make sure you get some fats -- almonds, natural PB, fish, Essential Fatty Acid (EFA) pills, flax seed oil are all options
- Eat 5-6 smaller meals - seperated by 2-3 hrs -- this is because your body can process proteins / fats & carbs from one meal wihin that time -- same as filling the tank on the Ferrrari, running it at top speed across I-75 from Miami to Ft Myers (across the FL peninsula east to west) to burn up all the fuel, and sitting for your next meal in another 2-3 hrs.
- Save your junk food for a single cheat (or call it a "reward" ) meal or day after staying clean for a week. Its good to throw some junk in your system so it is able to process it occassionally -- i.e. if u eat 100% clean all the time, eventually your body has a hard time processing junk like too much salt, dairy, too many carbs, etc. and it just isn't fun. So every 5-7 days throw in some junk. Not a lot of junk, but some junk. IT also helps you keep from going nuts on a tight diet and also gives you room to plan your socializing."
"The simplest thing to remember is that you have to EAT TO LOSE BODYFAT! Your body is a nearly perfect biochemical machine that WANTS to run efficiently. Its like fueling a Ferrari w/ high grade gasoline -- filling the tank when its empty, replacing the oil, etc, running it like it loves to be run at high speeds takign sharp corners and looking all sexy, running down all of its fuel and various maintenance items. Then replacing those items with exactly what it needs, cleanest sources available and in just the right amounts for optimized operation. BUT if you have all of that and then throw some mud in the gas tank, expect this amazing machine to run like crap. Thus you get the "plateau" you don't feel as energetic or vibrant any more, your results start to crap out and then you start to feel frustrated with all of your time in the gym because nothing seems to be working.
Its easy to fix - clean the mud out of your gas tank. Get the good quality gas. Change your oil. Basic stuff to get you started:
- Keep your processed food intake to a minimum - this includes Cheerios, ice cream, Ritz crackers, and yes, even wheat bread. Avoid "white" carbs -- i.e. white bread. Replace with good starchy carbs -- potatos, yams, brown rice (though I don't eat much of this), oatmeal (not the quick-oats but the old-fashioned oats, and not the flavored stuff that comes in packets either). Peanut butter - use Natural PB -e.g. Smuckers. The regular stuff has lots of sugars & stuff in it.
- Eat protein at every meal. Chicken, fish, steak, turkey, eggs
- Drink your weight in ounces of water (e.g. i weigh 150 lb, i drink 150 oz water) -- keeps you hydrated and your system flushed, helps to carry out the waste/ by-products of your body's daily processing functions
- Fats - make sure you get some fats -- almonds, natural PB, fish, Essential Fatty Acid (EFA) pills, flax seed oil are all options
- Eat 5-6 smaller meals - seperated by 2-3 hrs -- this is because your body can process proteins / fats & carbs from one meal wihin that time -- same as filling the tank on the Ferrrari, running it at top speed across I-75 from Miami to Ft Myers (across the FL peninsula east to west) to burn up all the fuel, and sitting for your next meal in another 2-3 hrs.
- Save your junk food for a single cheat (or call it a "reward" ) meal or day after staying clean for a week. Its good to throw some junk in your system so it is able to process it occassionally -- i.e. if u eat 100% clean all the time, eventually your body has a hard time processing junk like too much salt, dairy, too many carbs, etc. and it just isn't fun. So every 5-7 days throw in some junk. Not a lot of junk, but some junk. IT also helps you keep from going nuts on a tight diet and also gives you room to plan your socializing."
I wasn't saying I don't believe you. But are the foods people eat to lose fat and to gain muscle the same things, just different amounts?? It seems like every diet I have seen on here is tuna, chicken, cottage cheese, veggies, nuts, etc..... That is just to keep it balanced?? I guess I just need to stay away from everything that isn't listed on this site?? So I should get the percentages right and raise the calories to like 2800????
Just tryin' to lead ya in the right direction hun, not attacking or anything I promise
You need to start somewhere .. if your cals are way to low right now, slowly increase them up to get to a good base diet ... not all at once so you feel like a cow & bloat up
.. like killa said, yes I PREFER 40.30.30 b/c I have had such success with that as MY BASE, and use it as the base to judge all other things ... right now .. my goals vary ...
Those foods listed, yes are the healthiest & best to eat, which is why they are stapled all over this site ... when adding size, yes, you increase your portions, more food the better etc... whether or not you want to do a clean bulk or dirty bulk is up to you but eating more cals nonetheless is a given to adding more mass ...
You need to keep the cals you do eat clean, least processing possible, and burn more cals than you are eating... that will be possible with a clean diet & decent training routine + your BMR .. no problem
Is this helping?
You need to start somewhere .. if your cals are way to low right now, slowly increase them up to get to a good base diet ... not all at once so you feel like a cow & bloat up
.. like killa said, yes I PREFER 40.30.30 b/c I have had such success with that as MY BASE, and use it as the base to judge all other things ... right now .. my goals vary ...
Those foods listed, yes are the healthiest & best to eat, which is why they are stapled all over this site
... when adding size, yes, you increase your portions, more food the better etc... whether or not you want to do a clean bulk or dirty bulk is up to you but eating more cals nonetheless is a given to adding more mass ...You need to keep the cals you do eat clean, least processing possible, and burn more cals than you are eating... that will be possible with a clean diet & decent training routine + your BMR .. no problem
Is this helping?
ilovedance
New member
Bass402 said:
Hey Bass402!
Don't worry! Maybe you just need some time to accept this powerful diet.
This is the diet i have been doing for the past 3 days. It has been pretty hard sticking to it, but I have and I will continue to do so. How does it look?
Meal 1: 7:00
-Protein shake........
-1 Cup Oats and a pinch of splenda
Meal 2: 9:00
-Small Chicken Breast
Meal 3: 11:00
-2 cups of salad mix with 4-5 sliced strawberries and 15 blueberries....
-no dressing
-can of tuna (you can use Chicken here too)
-5 crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
Meal 4: 15:30 (before running)
-Handful(1-1.5 Oz nuts)
Meal 5(after weights) 17:30
-Same shake as meal one
-Apple
Meal 6 19:30
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-2 cups brocolli
I quit taking the lipo because it was hyping me up real bad. All I am using is whey protein and some prolab creatine. I weighed on sunday at 238 and i weighed this morning at 231. I feel a hell of alot better already. That weight can't be entirely water can it? I have been drinking damn near 2 gallons a day and creatine makes you retain, so what do yall think???? Thanks.
Meal 1: 7:00
-Protein shake........
-1 Cup Oats and a pinch of splenda
Meal 2: 9:00
-Small Chicken Breast
Meal 3: 11:00
-2 cups of salad mix with 4-5 sliced strawberries and 15 blueberries....
-no dressing
-can of tuna (you can use Chicken here too)
-5 crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
Meal 4: 15:30 (before running)
-Handful(1-1.5 Oz nuts)
Meal 5(after weights) 17:30
-Same shake as meal one
-Apple
Meal 6 19:30
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-2 cups brocolli
I quit taking the lipo because it was hyping me up real bad. All I am using is whey protein and some prolab creatine. I weighed on sunday at 238 and i weighed this morning at 231. I feel a hell of alot better already. That weight can't be entirely water can it? I have been drinking damn near 2 gallons a day and creatine makes you retain, so what do yall think???? Thanks.
This is basically a variation of my original project diet.. as you lose you need to readjust some cals & portions to go with your progress ... make sure to eat ENOUGH food though.
I had great success the 12.5 weeks or so I ran this ... TRY IT .. tweak & adjust as needed, but you HAVE to start somewhere ya know? Go for it !!!
I had great success the 12.5 weeks or so I ran this ... TRY IT .. tweak & adjust as needed, but you HAVE to start somewhere ya know? Go for it !!!
this is what i had yesterday, i added some oats to it today to raise the cals and carbs up, i was damn tired last night but partly because i went from not being to active to being pretty active. i set a goal weight of 210 and a time of september. I think its definetely possible. Thanks for the support bunny!
You're welcome I have heard that there is a such thing as eating too few of calories during the day and making your body go into starvation mode or whatever. My BMR is about 2400 a day and i am eating about 1600 to 1800. I am keeping my protein high and doing the 40/30/30. So is that really too few of calories? I am seeing results.
