what i ate today...

[viczeva]

9am woke up, did 30 min cardio on rowing machine.
10am ate 1cup of oatmeal.
1pm ate a mcdonalds salad (was on the go)
5pm ate 6 oz of chicken breast.
11pm ate 1 can of tuna.

as u can tell, im starving right now...
ps. i weigh 214, 6'1 dunno what bf%.

tomorrow ill do the same, but ill add another meal (tuna)
do hiit in the morning, and then 20 min cardio at night.

 

[youngguns]

need WAY MORE food bro.

 

[viczeva]

ok, so i couldnt hold off the huner, so u guys can add a 40g protein shake to the original meal. thanx!

 

[*Bunny*]

9am woke up, did 30 min cardio on rowing machine.
10am ate 1cup of oatmeal.
1pm ate a mcdonalds salad (was on the go)
5pm ate 6 oz of chicken breast.
11pm ate 1 can of tuna.

as u can tell, im starving right now...
ps. i weigh 214, 6'1 dunno what bf%.

tomorrow ill do the same, but ill add another meal (tuna)
do hiit in the morning, and then 20 min cardio at night.

You need protein in that post workout carb meal ...
Id be starving to if I ate like that lol... what are you going for?
you need to eat way more for fat loss AND muscle gain ... not enough either way

 

[viczeva]

going for fat loss. want to loose as much fat as humanly possible. muscle loss is acceptable at this point. lol

 

[*Bunny*]

With that diet Im willing to say there may be more muscle lost than fat... catabolism... need a more structured eating schedule my dear...

 

[Kabeetz]

LISTEN TO BUNNY. Don't post your diet if you don't want good help, because you'll quit that diet in two weeks max or put yourself in the hospital. You have to eat right to lose weight. There's a word for people who starve themselves on below maintenance calorie diets, it's called anorexic, or at the very least dumb. Be smart.

 

[viczeva]

bunny.

i ve been in this board long enough to know that u know what ur talking about. i plan on adding another meal to that, prob 2 can of tuna or so. im just trying to eat the least amount of carbs as possible.
anyways, im all ears bunny. let the knowledge pour please!

 

[Kabeetz]

It's not about adding meals man it is about adding calories... for example:

9am woke up, did 30 min cardio on rowing machine.
10am ate 1cup of oatmeal.
1pm ate a mcdonalds salad (was on the go)
5pm ate 6 oz of chicken breast.
11pm ate 1 can of tuna.

1cup of oatmeal: 300 cals/
mcdonalds salad: grilled or fried, which dressing? Could be as low as 420 cals
6 oz chicken: about 165 calories
1 can of tuna: 225 calories

Protein Shake: 40g of whey, what 200 calories?

So you ate 1300 calories yesterday. Not much more than HALF of what you need to maintain your lean body mass and burn fat and keep your metabolism at a decent level.

And no healthy fats, barely any carbs, just plain old protein. Your body can't do much with just protein man.

 

[viczeva]

wow, i didnt realize i was eating such few calories... ive just been so concentrated on losing weight, that i kep telling myself, not to eat carbs would help me shed the fat faster... thanx

 

[viczeva]

Off Days:
Cardio
Meal 1-1/2 C. old fashioned oatmeal, 20 g of whey, 1 T. Flax oil
Meal 2-8 oz. chicken, 4 oz. sweet potato, 1 T. natural peanut butter
Meal 3-Same as 2, replacing the sweet potato with brown rice
Meal 4-Same as 3
Meal 5-2 cans of tuna, 1 T. flax oil, brocoli?
Second session of cardio

better?

 

[*Bunny*]

^^
My thoughts initially, Protein with every meal, SOME protein
and you need to eat every 3 hours or so...

214 lbs?

some say even 10 x your bodyweight is too little cals and 12-15 is more appropriate for male.. its all about finding what works for you... I may have something you'd be interested in... lemme go see what i can find...

what are you doing for weight training?

 

[viczeva]

hey bunny,

for weight training im having being doing anything lately. ive been on midterms and getting my insuranc elicense, + work. honeslty havent touched weights in like a month. i know, its wrong. i just moved, and i havent found a gym yet.
i am doing pushup in the morning, and rowing machine for cardio. defenetly not the same. but better than nothing... i dunno why, but ive los tmy will to work out in the gym. i use ot love it and never miss it. but i as u can see, i just keep finding excuses to not lift weight... keep telling myself that im gonna lose the fat and then hitt he gym with a vengence.

 

[Nathan]

With that diet Im willing to say there may be more muscle lost than fat... catabolism... need a more structured eating schedule my dear...

This is true. You need to eat more and get a good lifting regimine going. The more muscle you have, the easier it will be to lean down. Like, much much easier. There is smorgosboard (I'm sure I massacred the spelling) of info on how to structure a diet around here. You probably need around 2500-2700kcal each day in order to lose fat while preserving muscle, in conjunction with a good weight lifting program. I would actually up your calories to around 2700-2900 for a couple of weeks to get your metabolism back up to where it should be so that you can bring back up the relevant hormones for fat loss, like thyroid hormones, etc. Then, start cutting your calories again.

 

[*Bunny*]

hey bunny,

for weight training im having being doing anything lately. ive been on midterms and getting my insuranc elicense, + work. honeslty havent touched weights in like a month. i know, its wrong. i just moved, and i havent found a gym yet.
i am doing pushup in the morning, and rowing machine for cardio. defenetly not the same. but better than nothing... i dunno why, but ive los tmy will to work out in the gym. i use ot love it and never miss it. but i as u can see, i just keep finding excuses to not lift weight... keep telling myself that im gonna lose the fat and then hitt he gym with a vengence.

You will lose the fat with the HELP of the gym & weight training... one week youre in there .. things will get easier


Ill get back to you in a bit...

 

[viczeva]

This is true. You need to eat more and get a good lifting regimine going. The more muscle you have, the easier it will be to lean down. Like, much much easier. There is smorgosboard (I'm sure I massacred the spelling) of info on how to structure a diet around here. You probably need around 2500-2700kcal each day in order to lose fat while preserving muscle, in conjunction with a good weight lifting program. I would actually up your calories to around 2700-2900 for a couple of weeks to get your metabolism back up to where it should be so that you can bring back up the relevant hormones for fat loss, like thyroid hormones, etc. Then, start cutting your calories again.

u know, ur absolutely right. im gonna join the gym this week. just sucks having to pay the 150 fee at la fitness. but ill do it. for how many weeks should i bump up the calories?

vic
(bunny thanx alot.)

 

[*Bunny*]

Two weeks to me is a good range to let your body adjust to the food, training, workouts etc.
If you jump that many cals right away it could cause some rebound and be unpleasant though.

 

[ProtienFiend]

I like to do something along these lines (obviously not to the "T")

Its basically eating carbs to your activity level. Follow everyone else's advice about the cals though - as this focuses mainly on carbs, not cals.

Animalblics:
part1: http://www.shortText.com/c0ht4i
part2: http://www.shortText.com/hj6an
part3: http://www.shortText.com/dqct6d

 

[Nathan]

Two weeks to me is a good range to let your body adjust to the food, training, workouts etc.
If you jump that many cals right away it could cause some rebound and be unpleasant though.

Exactly. Usually when you diet you don't drastically drop calories so to go back to maintenance is usually not too much of a jump. If it is, like your case looks to be, ramp up slowly over a few weeks. The calorie ranges I provided were a guess and were intended to be for someone lifting a good 3-5 days each week. It varies depending on the individual so you will have to figure out your own maintenance calorie range (what you need to eat in a day to maintain your bodyweight).

I honestly think weight-lifting or some sort of relatively intense form of exercise will do wonders as far as getting where you want to be. And if you learn how to eat right, then you're pretty much already there.

 

[*Bunny*]

I honestly think weight-lifting or some sort of relatively intense form of exercise will do wonders as far as getting where you want to be. And if you learn how to eat right, then you're pretty much already there.

^^ for emphasis

 

[viczeva]

hopefully joining the gym this week. I realized how much i miss lifting... gonna keep the calories at around 2500-2700

weights 4 times a week:
monday-chest
tuesday-arms &traps
wed-off
thurday-legs
friday- back & shoulders
going for heavy weights, low reps -max 8. heavy enough to barely do 8, with good form, but not be able to do 9...

cardio (rowing machine):
at the am, before food 1 time day, when i work out.
2 times a day when off. morning pre food, and hiit at night.

diet: high Protein, low carbs, low fats. lots of water- although i have to get use to drinking alot again.
5meals a day, ill try to go 6, but its kinda hard for me.
gonna try to eat every 3-4 hours

when to do abs?

 

[ProtienFiend]

hopefully joining the gym this week. I realized how much i miss lifting... gonna keep the calories at around 2500-2700

weights 4 times a week:
monday-chest
tuesday-arms &traps
wed-off
thurday-legs
friday- back & shoulders
going for heavy weights, low reps -max 8. heavy enough to barely do 8, with good form, but not be able to do 9...

cardio (rowing machine):
at the am, before food 1 time day, when i work out.
2 times a day when off. morning pre food, and hiit at night.

diet: high Protein, low carbs, low fats. lots of water- although i have to get use to drinking alot again.
5meals a day, ill try to go 6, but its kinda hard for me.
gonna try to eat every 3-4 hours

when to do abs?

Do them on chest day. 3-5 sets of weighted decline situps should do the trick. Good luck!