I'm in desperate need of diet suggestions

[Leander]

I'm in the process of trying to lose weight. I have a pretty good exercise program that I put together but I know in order for me to make some real progress in building muscle and losing fat I'll need to make drastic changes in my diet.

My problem is that I love food. Its really hard for me to give up all those tasty foods for small portions that really don't appeal to my palate. But I'm determined to try to beat out my appetite and start eating healthy.


Can someone recommend some foods that are filling, tasty and healthy too? Or am I asking for too much?

 

[pushing_fe]

What does your diet look like now?

What does your exercise program look like, and what are your current stats and goals?

 

[Leander]

My morning so far:

Workout:


Lat Pulldowns - front and back
Triceps Extensions
Seated Row
Shoulder Press
Chest/Pectoral

(those were all machine workouts, I'll be moving to free weights in few weeks)

10 minutes of hiit (slowly increasing my time)


Breakfast:


3 pieces of thinly sliced ham
1 fruit cup
approx 2-3 cups raisins and mixed nuts


For lunch I plan on eating a chicken caesar salad w/low fat dressing and a apple. Maybe a few mxed nuts for afternoon snack



I know this is a far from ideal menu but I figure it'll do until I can get an idea of what type of meals I should be eating.



my stats:

age 29
height 6'1-6'2
weight 273 as of this morning
target weight 200-230

not exactly sure where I should be weight wise anymore

a few years ago when I was in peak condition I was more than 200 with less than 10% bodyfat. I ate like a horse back then, lots of fast food and beer but somehow I still maintained a killer physique


can anyone recommend a diet that might help out, I'm desperate

thanks

 

[Leander]

I should also mention that my goal is to work out at least twice a day. Right now I'm trying to do 10 minutes of hiit cardio in the morning and in the late afternoon. On the days that I do weights I'll probably try to morning and afternoon as well

I'm planning my schedule something like this

Monday:

morning - 10 minutes hiit cardio
abs

afternoon - 10 minutes hiit cardio
abs

Tuesday

morning - 10 minutes hiit cardio
upper body weights

afternoon - 10 minutes hiit cardio
upper body weights

Wensday

morning - 10 minutes hiit cardio
lower body weights

afternoon - 10 minutes hiit cardio
lower body weights


Thursday - restart schedule from Monday

 

[scruples]

doing weights twice in the same day, especially if they are targeting the same body part(s) seems like a bad idea IMHO.. if you wanna work out 2x/day, make one session weights and one session cardio... IMHO, it is also silly to only do 10 min of cardio... your chance of tapping into stored body fat during these sessions is very low, i think that it is widely accepted that you should do a minimum of 20 minutes (unless you're doing sprints, i guess)... just my two cents...

as far as diet, check out the not-so-low carb diet posted by Vageta... i have adopted it after following a extremely low carb diet and am experiencing even greater success...

 

[MuscleDm]

Some nutrient dense and very satiety prone foods are yams, oatmeal, VEGGIES, fruits, egg whites, chicken, fish, MRP's. Feel free to have a large helping of steamed broccoli, a half cup of oats, and six egg whites. That should be a very satisfying meal. It is one of my personal fav's for filling up. Try to not let yourself get too hungry by eating frequently throughout the day.....an apple and a protein shake, some veggies and tofu, a chicken breast and yam. Etc.... Hope that helps....Feel free to email me for any more [email protected].

Ryan

 

[bmjaa]

Guidance

First with the weights - Forget the isolation exercises and machines.. you need to focus on compund exercises to stimulate the metabolism and muscles better - Squat, Bench, Deadlifts 2x a week rep range - 8-10 sets - 3 to 4.. Increase the weight every week... yes every week... progressive resistance is the key to making changes

Diet - Go buy the Atkins Diet book and read it.. or try Crums Diet on this board... both are aewsome IMHO...

Good Luck

 

[Vageta]

Leander, if you have trouble sticking to a diet because of hunger issues then you must incorporate planned refeeds during the week to keep your leptin levels up and lessen your urge to "cheat". Regardless what type of diet you attempt you should incorporate at least 1 weekly refeed, even if the diet doesn't specifically say to do one.

If you want a diet all layed out for you with refeeds and other things calculated you can give mine a try. Go to this link.

Scruples- I'm glad to see you're having success on the diet. I'm hoping people will realize carbs aren't evil if used at the right times.