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Post by Grant on Jan 8, 2007 12:03:11 GMT -5
I would like to loose about 10 pounds over the course of four months. I have done this before before but my weight will eventually creep back up, then go back down , etc.. I weigh 250 and have been told that I look good about 240 so keep that consistant is a goal of mine. Now that I think of it, I'm probably 255 because of the holidays For the most part, I usually try to eat clean but since I'm not a bodybuilder my diet is not as strict as many on this board. I've always made sure I get plenty of protein and in the past 2 years tried to moderate the amount of carbs I get. I've tried to get more carbs from fruit and vegetables but still eat oatmeal, etc.. I have a lot ot learn when it comes to nutrition so all advice is welcome, specially when it comes to the amount of carbs or what kind of carbs I should be eating. I am lifting 4-5 days per week with the same amount of cardio. Thanks in advance.
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Post by Tim Wescott on Jan 8, 2007 13:15:58 GMT -5
Grant,if it`s not too much trouble,could you post up a typical days eating scenario of yours?
Much easier to advise or suggest, if we can see what you eat on a regular basis.
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Post by beckie on Jan 8, 2007 20:29:59 GMT -5
Something I have just learnt recently and am trying out is only consuming the carbs my body needs or tells me it needs. You have to have a good degree of intuition on this one but I'm sure you know when you've eaten too many and felt heavy or not enough and felt wiped out? If you take those 2 values (for me its somewhere between 150g-250g a day) and experiment up and down then I'm sure you'll hit on the right number! Another way of doing it is dropping 50g of carbs out for a week or 2 and see what happens,if the fat shifts then its probably the right level to be at,if not then take out another 25-50g...
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Post by Grant on Jan 9, 2007 11:07:22 GMT -5
Tim My typical diet ( M-F) is like this:
Breakfast: 6-8 egg white w/ one yolk, one large orange, half cup of oatmeal or one slice of whole wheat bread. Sometimes I have one 8 ounce glass of skim milk.
mid-morn: balance bar
Lunch: eiither turkey sandwich ( probably 8-10 ounces) or 1nad 1/2 cups cottage cheese, fruit, 10 ounces of skim milk. If I have the cottage cheese, I may have aslo have a bowl of chicken soup along with the fruit.
Mid- afternoon. whey protein drink w/ water. Approximaltey 40-50 grams of protein.
Dinner: Usually large grilled chicken breast w/ vegetables. Both could have pasta sauce on them. one small slice of bread or 3/4 cups of some sort of pasta.
I try to drink 10-12 8 oz glasses of water per day.
Weekends are more relaxed. I uslly eat on three times per day w/o mid morn or afternoon meals. Thanks.
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Post by Grant on Jan 9, 2007 11:09:53 GMT -5
Something I have just learnt recently and am trying out is only consuming the carbs my body needs or tells me it needs. You have to have a good degree of intuition on this one but I'm sure you know when you've eaten too many and felt heavy or not enough and felt wiped out? If you take those 2 values (for me its somewhere between 150g-250g a day) and experiment up and down then I'm sure you'll hit on the right number! Another way of doing it is dropping 50g of carbs out for a week or 2 and see what happens,if the fat shifts then its probably the right level to be at,if not then take out another 25-50g... Beckie, Thanks for the advice
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Post by Intensity on Jan 10, 2007 15:47:47 GMT -5
I also believe that we must know what you eat now if we want to determine what you need to eat to lose weight. From what you said Grant, you eat approximatly 140-180g of protein, 220-300g of carbs and 30-50g of fat. So i'm not sure about your current bodyfat or lean mass percentage, but the big picture is that i would recommand to slowly increase (over 3-4 weeks) your protein intake to 180-220g and reduce your carbs intake (over 5-6 weeks) to 140-180g. And since i'm not a fan of the "a calorie is a calorie" theory, i would also recommand, if possible to replace the pasta by Brown rice, Quinoa or red potatoes. The second step would be to replace the Balance bar for something like Cottage cheese, protein shake or a turkey wrap . I know some would say to reduce the dairy, but IMO you dont need it for now (but maybe not having the fruit at lunch time ). Hope it can help! Mo
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Post by Tim Wescott on Jan 10, 2007 15:57:37 GMT -5
I`d simply drop the bread,fruit,Balance bar,and milk,and eat more chicken and tuna.......not a problem at all.
Example: Breakfast: 8-10 egg whites w/ one yolk half cup of oatmeal (plain,no milk,use artificial sweetener)
mid-morn: 1 can water packed tuna salad with vinegar and olive oil
Lunch: turkey or chicken breast (skinless) ( probably 8-10 ounces) 1 cup green beans plain baked potato
Mid- afternoon. whey protein drink mixed in water. Approximaltey 40-50 grams of protein.
Dinner: Usually large grilled chicken breast vegetables 1 cup Success boil-in-bag brown rice
Before bed or after training: whey shake in water 1 plain baked potato
Some days eat lower carbs,other days that are more demanding physically,eat higher carbs but keep things clean,no processed food.
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Post by Tim Wescott on Jan 10, 2007 15:58:52 GMT -5
You`ll most likely have to invest in some Tupperware to carry your food with you in,but it`s worth it if you want to acheive the desired results.
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Post by beckie on Jan 10, 2007 16:20:56 GMT -5
I'd recommend dropping the bread,pasta,and bar out for a start and try upping your veggies and protein slightly like Mo suggested!
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Post by Grant on Jan 10, 2007 18:06:40 GMT -5
Thanks for the advice, everyone. Will start to apply to my diet.
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Post by Lux on Jan 11, 2007 7:22:13 GMT -5
Some more good info and advice there guys. Nice post too Beckie. A lot of this game is learning your needs as you go on. You become accustomed to the types and quantities of foods needed, then over time you learn to tune in to what your body wants. Hardly anybody has 2 days the same so if you can tune into what you need on that day, you can keep your body ticking over nicely with no sluggishness, and in prime condition for enjoying your passion for the iron
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Post by sicario on Jan 11, 2007 17:55:38 GMT -5
I'd recommend dropping the bread,pasta,and bar out for a start and try upping your veggies and protein slightly like Mo suggested! When you've got such knowledgeable people on the board like Beckie, Mo, and Tim, it's easy to give advice, all I have to say is "I agree with what they said," and you're done!!!! LOL. The fact is that I do agree with them, I'd drop the bread pasta and protein bar. Mabye only have one piece of fruit a day (preferably an apple or orange), and see where that takes you. Vin.
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