The ESSENTIALS of losing fat and gaining muscle - YOUR DIET
06-28-2008, 12:47 PM
#41
Go Giants
Doc.Booty 
07-24-2008, 09:38 PM
#42
Drifting
Is 1500-1700 calories too few to be exercising with? I do about 30 pushups in the morning, walk 4 miles a day (or walk 2, jog 1), and lift 3-4 times a week. I don't want to be burning up muscle mass instead of fat, I can eat more calories if needed. I'd say I'm about 170 lbs and at the skinnyfat stage and want to get to 155ish. I dont really care about bulking up, just not losing muscle and getting skinnier.
10-06-2009, 11:01 AM
#45
For you hardgainers, it's as simple as this - eat like a pig. If you're eating 3000 calories per day and not gaining weight, eat 4000. 4000 doing nothing for you? Eat 5000.
We have our initial caloric guideline. Great! But what do we eat, and how much of each? Again there is a basic outline that'll work for 99% of the people out there with minimal tweaking.
As most of you probably know, your body gets its energy (calories) from three basic forms: proteins, fats, and carbs. How much of each should you get?
Protein: Get between 1 and 1.5 grams per pound of body weight (fatties you should use lean body mass instead of total body weight here). A high amount of protein is important for both maintaining and building muscle mass.
Fats: 25% of your total calories should be fats. Fish and nuts have a lot of good fats in them, stay away from the saturated crap.
Carbs: The rest of your calories should be carbs.
We have our initial caloric guideline. Great! But what do we eat, and how much of each? Again there is a basic outline that'll work for 99% of the people out there with minimal tweaking.
As most of you probably know, your body gets its energy (calories) from three basic forms: proteins, fats, and carbs. How much of each should you get?
Protein: Get between 1 and 1.5 grams per pound of body weight (fatties you should use lean body mass instead of total body weight here). A high amount of protein is important for both maintaining and building muscle mass.
Fats: 25% of your total calories should be fats. Fish and nuts have a lot of good fats in them, stay away from the saturated crap.
Carbs: The rest of your calories should be carbs.
Gotta few questions.
I just started a w/o program last week and I'm feeling really good about it. I've also been really focused on what I'm eating/drinking/etc. My goal is muscle growth and that's what the program is geared towards.
First off, is there a good application/internet program that can help you gauge approximately how many calories you are consuming a day? I realize that I need to be eating quite a bit if I want to see growth, but I don't want to over do it. Doesn't need to be to the dot, but a general approximation would be nice.
Also, wanted to know about opinions on a few foods that I've heard conflicting arguments on and whether or not they're good for my goals.
Avocados
Olive Oil (in moderation)
Cheese (in general)
01-27-2010, 12:13 AM
#46
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Here's the formula I use for my clients in regards to achieving desired BF%.
"Ideal Body Weight" - You need to know your BF% before doing this.
First Calculate Total Lbs. of Body Fat ( Body Fat% / 100 ) x Body Weight = LBS of BF
Next Calculate LBM (lean body mass) in LBS : Total Body Weight - BF in Lbs= LBM
The find ideal Body Weight (IBW) = LBM / {1.0 - (Desired Body Fat%/100)}
Subtract your final number from your current weight, and it will tell you approximately how much weight to lose for desirable body fat %.
"Ideal Body Weight" - You need to know your BF% before doing this.
First Calculate Total Lbs. of Body Fat ( Body Fat% / 100 ) x Body Weight = LBS of BF
Next Calculate LBM (lean body mass) in LBS : Total Body Weight - BF in Lbs= LBM
The find ideal Body Weight (IBW) = LBM / {1.0 - (Desired Body Fat%/100)}
Subtract your final number from your current weight, and it will tell you approximately how much weight to lose for desirable body fat %.
03-06-2010, 01:04 PM
#47
Had a question for some here...I'm 5 8 172 medium build...I've lost about 7-10 lbs in the past month and a half while putting on a little muscle....I've noticed weight loss in my upper chest, arms, face, legs, ass, and no more love handles...but for some reason haven't noticed much of a decrease in the stomach area...still have a decent sized gut.
Is this normal for now? Am I not eating enough? I'm doing basketball or boot camp 5-6 days a week for 40minutes to an hour and weights 2-3 times a week for a half hour. I eat about 1300-1700 calories generally with maybe once every 3 weeks cheating and eating about 2000-2400 calories.
Is this normal for now? Am I not eating enough? I'm doing basketball or boot camp 5-6 days a week for 40minutes to an hour and weights 2-3 times a week for a half hour. I eat about 1300-1700 calories generally with maybe once every 3 weeks cheating and eating about 2000-2400 calories.
03-09-2010, 09:48 AM
#49
on to the next one...
Had a question for some here...I'm 5 8 172 medium build...I've lost about 7-10 lbs in the past month and a half while putting on a little muscle....I've noticed weight loss in my upper chest, arms, face, legs, ass, and no more love handles...but for some reason haven't noticed much of a decrease in the stomach area...still have a decent sized gut.
Is this normal for now? Am I not eating enough? I'm doing basketball or boot camp 5-6 days a week for 40minutes to an hour and weights 2-3 times a week for a half hour. I eat about 1300-1700 calories generally with maybe once every 3 weeks cheating and eating about 2000-2400 calories.
Is this normal for now? Am I not eating enough? I'm doing basketball or boot camp 5-6 days a week for 40minutes to an hour and weights 2-3 times a week for a half hour. I eat about 1300-1700 calories generally with maybe once every 3 weeks cheating and eating about 2000-2400 calories.
So, I wouldn't say that you are experiencing is abnormal as I'm in a very similar boat. 1,000-1,200 calories a day, cheat day of 2,500 calories on the weekend. High protein, low carb, low fat. I usually only net 500-600 calories after my workouts on the weekdays, but still can't seem to loose it mid-front.
03-09-2010, 10:46 AM
#50
I've been on a regular weight/cardio routine for 90 days now and have lost about 15 lbs. of fat. The only thing that remains is my gut as well. That area is usually the last to go, especially if you drink, which seems to go to your belly first.
So, I wouldn't say that you are experiencing is abnormal as I'm in a very similar boat. 1,000-1,200 calories a day, cheat day of 2,500 calories on the weekend. High protein, low carb, low fat. I usually only net 500-600 calories after my workouts on the weekdays, but still can't seem to loose it mid-front.
So, I wouldn't say that you are experiencing is abnormal as I'm in a very similar boat. 1,000-1,200 calories a day, cheat day of 2,500 calories on the weekend. High protein, low carb, low fat. I usually only net 500-600 calories after my workouts on the weekdays, but still can't seem to loose it mid-front.
08-30-2010, 11:24 AM
#53
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Stomach is always last to go. I've lost 35 lbs in 2 months and still had the gut but I also quit after that. It takes time and dedication to do it all, but if you really want it then keep at it. And please don't do 10000000 sit ups! No such thing as spot reduction. =]
08-30-2010, 11:28 AM
#54
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Remember to switch it up also. Your body gets used to doing the same stuff everyday. Change everything up. My opinion is to lift heavy with short rest periods and if u go to the gym take a spin class or just make cardio enjoyable. Will be a lot easier to lose that weight.
11-17-2011, 10:31 AM
#55
Suzuka Master
Thanks for this thread Doc.Booty! I'm 151lb (in the morning before breakfast) and trying to put on some mass as I am a ball of jello (no idea what body fat) but I am hitting the gym with a trainer today for the first time in almost a decade. My goal is to lower body fat % and get to 161-165lbs in lean mass but I only had a vague idea on how to eat.
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justnspace (11-17-2011)
11-17-2011, 10:36 AM
#56
^if its a good trainer, he or she will introduce you to high intensity training.
what this means is that you'll do weights and right after the set, there is no rest period. you jump right into a set of jumping jacks, mountain climbers, etc.
what this means to you; you'll lose fat and gain muscle!!!!!!
what this means is that you'll do weights and right after the set, there is no rest period. you jump right into a set of jumping jacks, mountain climbers, etc.
what this means to you; you'll lose fat and gain muscle!!!!!!
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mcflyguy24 (11-18-2011)
11-17-2011, 08:50 PM
#57
Suzuka Master
^if its a good trainer, he or she will introduce you to high intensity training.
what this means is that you'll do weights and right after the set, there is no rest period. you jump right into a set of jumping jacks, mountain climbers, etc.
what this means to you; you'll lose fat and gain muscle!!!!!!
what this means is that you'll do weights and right after the set, there is no rest period. you jump right into a set of jumping jacks, mountain climbers, etc.
what this means to you; you'll lose fat and gain muscle!!!!!!
After I build up a solid core, I might ditch the gym for this place in town that does cross-fit training (which is really challenging). Not trying to be a weight trainer ultimately, but I know my strength isn't what I want it to be.
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justnspace (11-18-2011)
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mcflyguy24 (11-18-2011)
11-18-2011, 06:19 PM
#59
Suzuka Master
Sure. Here's yesterday
Breakfast:
Wheaties fuel ( 3g protein, 46carb, 3 g fat)
whole milk (8 protein, 13 carb, 8 fat)
Power bar (23g protein, 38 carb, 3g fat)
Coffee with just sugar
Centrum Performance Multi Vitamin (I am ditching these for Optimum nutrition Opti-men)
Post workout:
Met Rx. Big 100 (28 protein, 50 carbs, 6 fat)
Afterglow from GNC (20 protein, 32 carbs, tons of Aminos and BCAA's)
Tuna Salad Sandwhich from Wawa (20 protein, 40 carb, 54fat)
Yogurt (5 protein, 33 carbs, 3 fat)
Dinner: (Here's where I skimped too much)
Big bowl of chili (15 protein, 23 carbs, 8 fat)
Glass of milk (8 protein, 13 carbs, 8 fat)
Totals:
2498 calories
140g protein (To gain mass I need like 225, to maintain my weight I need 151)
143g carbs
73g fats
Breakfast:
Wheaties fuel ( 3g protein, 46carb, 3 g fat)
whole milk (8 protein, 13 carb, 8 fat)
Power bar (23g protein, 38 carb, 3g fat)
Coffee with just sugar
Centrum Performance Multi Vitamin (I am ditching these for Optimum nutrition Opti-men)
Post workout:
Met Rx. Big 100 (28 protein, 50 carbs, 6 fat)
Afterglow from GNC (20 protein, 32 carbs, tons of Aminos and BCAA's)
Tuna Salad Sandwhich from Wawa (20 protein, 40 carb, 54fat)
Yogurt (5 protein, 33 carbs, 3 fat)
Dinner: (Here's where I skimped too much)
Big bowl of chili (15 protein, 23 carbs, 8 fat)
Glass of milk (8 protein, 13 carbs, 8 fat)
Totals:
2498 calories
140g protein (To gain mass I need like 225, to maintain my weight I need 151)
143g carbs
73g fats
Last edited by mcflyguy24; 11-18-2011 at 06:23 PM. Reason: forgot an item
11-18-2011, 06:32 PM
#60
Suzuka Master
Also there is a cross-fit training place near me that is non-profit (you throw them a $20 every now and then to train and it's fully tax deductible). I think in the end once I feel I've built some basic endurance on the treadmill and a decent core I am going to give them a try and ditch the gym. There's a lot I find I can do at home, but the gym is nice since I go there with no choice but to work out and have no distractions.
03-10-2012, 05:05 AM
#61
I am at 230 and my goal is to lose 2-3lbs a week over the next 28 weeks. I am 5'6" my goal is to eventually get to 140-145. So in essence I am looking to lose about 85 lbs but would settle for anything between 70 and 90 lbs I want to get down 60 lbs by september when I go to visit my wife in Vietnam.
MY workout is this:
treadmill @ 3.5mph 30 mins
10 sets of 10 reps of each of the following using 100lbs
lateral row
back extensions
adominal crunch
torso twist
pull down
seated bench press
20 laps in the pool just to relax
Mind you I have asthma and long distances on the treadmill is not an option even with medication....I also have problems with my legs that limit me to low impact work
MY workout is this:
treadmill @ 3.5mph 30 mins
10 sets of 10 reps of each of the following using 100lbs
lateral row
back extensions
adominal crunch
torso twist
pull down
seated bench press
20 laps in the pool just to relax
Mind you I have asthma and long distances on the treadmill is not an option even with medication....I also have problems with my legs that limit me to low impact work
Last edited by YeuEmMaiMai; 03-10-2012 at 05:08 AM.
03-10-2012, 05:44 PM
#62
Above n Beyond
5'6" - 230? 
If you don't mind, I'd like to help achieve your goal with some tips.
Treadmill is OK and I assuming that is walking @ 3.5?
I would add some include to that. Not too much since you have leg probs but enough to get the heart rate up especially if only doing 30 min sessions.
Or what I do sometimes to make it fun is do 1 minute on each level, all the way up to 20min or so. So that's going up to level 10, then back down to one as a cool off.
For weights, may I ask why only those excersises? I only see back/chest and maybe 1 shoulder excercise. 10sets - 10reps is also alot. If you're looking to lose weight, you only need around 3x12-15reps and doing them with little rest. Not only keeps the heart rate up, but you sweat good also.
If you don't mind, I'd like to help achieve your goal with some tips.
Treadmill is OK and I assuming that is walking @ 3.5?
I would add some include to that. Not too much since you have leg probs but enough to get the heart rate up especially if only doing 30 min sessions.
Or what I do sometimes to make it fun is do 1 minute on each level, all the way up to 20min or so. So that's going up to level 10, then back down to one as a cool off.
For weights, may I ask why only those excersises? I only see back/chest and maybe 1 shoulder excercise. 10sets - 10reps is also alot. If you're looking to lose weight, you only need around 3x12-15reps and doing them with little rest. Not only keeps the heart rate up, but you sweat good also.
03-10-2012, 05:54 PM
#63
Above n Beyond
I'll add some tips that worked for me when losing weight / gaining muscle over the last 3+ years.
Losing Weight
1. Gave up pop 5+yrs ago. Lost 15lbs over a 3 month period just from that.
2. Switched from White to Wheat/Whole Grain Bread
3. Instead of 2pc's of bread for a sandwich, I reduced to one.
4. Reduced alcohol content / late night food and dinners
5. Replaced Ice cream with italian ice
6. Reduced carbs, increased protein
Gaining Muscle
1. Replacing Fast digestive protein shake to meal replacement shake
2. Adding Protein - Chicken, egg whites, cottage cheese...
3. Constantly switch between 4x8 and 5x5 workout programs
Hope these may help for you and feel free to ask me any questions.
Losing Weight
1. Gave up pop 5+yrs ago. Lost 15lbs over a 3 month period just from that.
2. Switched from White to Wheat/Whole Grain Bread
3. Instead of 2pc's of bread for a sandwich, I reduced to one.
4. Reduced alcohol content / late night food and dinners
5. Replaced Ice cream with italian ice
6. Reduced carbs, increased protein
Gaining Muscle
1. Replacing Fast digestive protein shake to meal replacement shake
2. Adding Protein - Chicken, egg whites, cottage cheese...
3. Constantly switch between 4x8 and 5x5 workout programs
Hope these may help for you and feel free to ask me any questions.
03-10-2012, 11:16 PM
#64
5'6" - 230?
If you don't mind, I'd like to help achieve your goal with some tips.
Treadmill is OK and I assuming that is walking @ 3.5?
I would add some include to that. Not too much since you have leg probs but enough to get the heart rate up especially if only doing 30 min sessions.
Or what I do sometimes to make it fun is do 1 minute on each level, all the way up to 20min or so. So that's going up to level 10, then back down to one as a cool off.
For weights, may I ask why only those excersises? I only see back/chest and maybe 1 shoulder excercise. 10sets - 10reps is also alot. If you're looking to lose weight, you only need around 3x12-15reps and doing them with little rest. Not only keeps the heart rate up, but you sweat good also.
If you don't mind, I'd like to help achieve your goal with some tips.
Treadmill is OK and I assuming that is walking @ 3.5?
I would add some include to that. Not too much since you have leg probs but enough to get the heart rate up especially if only doing 30 min sessions.
Or what I do sometimes to make it fun is do 1 minute on each level, all the way up to 20min or so. So that's going up to level 10, then back down to one as a cool off.
For weights, may I ask why only those excersises? I only see back/chest and maybe 1 shoulder excercise. 10sets - 10reps is also alot. If you're looking to lose weight, you only need around 3x12-15reps and doing them with little rest. Not only keeps the heart rate up, but you sweat good also.
03-10-2012, 11:53 PM
#65
Above n Beyond
That's great and all but really doesn't answer my questions.
I would mix a bit of all muscle parts into your workout and maybe save your hard cardio days for your days off when you have more energy. I would definately add incline to your treadmill sessions.
I would mix a bit of all muscle parts into your workout and maybe save your hard cardio days for your days off when you have more energy. I would definately add incline to your treadmill sessions.
03-11-2012, 12:53 AM
#66
Once I drop about 15 lbs I will put an incline on the tradmill.. I am just getting started at this and have only been doing it for about a week now....as I get used to working out and reduced calorie intake I will add more exercises to the list. eventually I want to work in some leg presses and fly exercises along with a seated curl
03-21-2012, 09:11 AM
#67
Well 3 weeks have gone by and my workout every day is now this
10 sets of 10 reps of the following
tricept pull down 120 lbs
peck fly 80lbs
inclined bench press 80 lbs
seated row 100 lbs
fixed lat pull down 115 lbs
free lat pull down 100 lbs
back extensions 145 lbs
abdominal crunch 150 lbs
bicept curls just worked in and I can do 3 sets of 50lbs
Treadmill 25mins at 2.7mph (seems to be the sweet spot right now)- I started at 10 mins and 2 mph
10 laps in the pool to relax
10 sets of 10 reps of the following
tricept pull down 120 lbs
peck fly 80lbs
inclined bench press 80 lbs
seated row 100 lbs
fixed lat pull down 115 lbs
free lat pull down 100 lbs
back extensions 145 lbs
abdominal crunch 150 lbs
bicept curls just worked in and I can do 3 sets of 50lbs
Treadmill 25mins at 2.7mph (seems to be the sweet spot right now)- I started at 10 mins and 2 mph
10 laps in the pool to relax
03-28-2012, 02:18 PM
#68
Suzuka Master
I guess this place is as good as any, I didn't want to start a whole new thread, so hopefully somebody is still paying attention to this one.
Anyway, I have something I find very odd and I'm wondering if it happens to others.
Background: I have always been in fair shape, but I got up to almost 200lbs at one point (5'9"), but I have spent almost all of my adult life around 175-180. 180 is where I start feeling like I am getting too big and usually start getting more exercise. 170 is what I weighed at 20 years old after getting out of basic training.
Problem: So a couple weeks ago I weighed myself and I was about 182, couple days later, still about 182, so I knew it was time to lose some weight. I cut back on portions, (although I don't always eat well, If I am going to eat crap, I make sure it's not a lot of crap) and I started going to the Gym again. So I have been going to the gym 3-4 days a week for 3 weeks. I weigh myself on Monday, 184 lbs! I go to the gym Monday, again on Tuesday, today, I weigh 184.5! Seriously, wtf? Is that common? I don't normally weigh myself often because 1. I don't care that much, 2. I know weight can fluctuate a lot and don't like to get discouraged. I have lowered my calorie intake and increased my workout by a lot, whats up with the weight gain?
Anyway, I have something I find very odd and I'm wondering if it happens to others.
Background: I have always been in fair shape, but I got up to almost 200lbs at one point (5'9"), but I have spent almost all of my adult life around 175-180. 180 is where I start feeling like I am getting too big and usually start getting more exercise. 170 is what I weighed at 20 years old after getting out of basic training.
Problem: So a couple weeks ago I weighed myself and I was about 182, couple days later, still about 182, so I knew it was time to lose some weight. I cut back on portions, (although I don't always eat well, If I am going to eat crap, I make sure it's not a lot of crap) and I started going to the Gym again. So I have been going to the gym 3-4 days a week for 3 weeks. I weigh myself on Monday, 184 lbs! I go to the gym Monday, again on Tuesday, today, I weigh 184.5! Seriously, wtf? Is that common? I don't normally weigh myself often because 1. I don't care that much, 2. I know weight can fluctuate a lot and don't like to get discouraged. I have lowered my calorie intake and increased my workout by a lot, whats up with the weight gain?
03-28-2012, 02:41 PM
#69
what is your workout routine? For the first week I did not lose any weight but since then 2.5 weeks, i dropped 15 lbs. I did this by cutting calories back to 1200 a day and drinking pretty much nothing but water. I would definately say the last 2.5 weeks have shown significant improvement.
03-28-2012, 03:08 PM
#71
Suzuka Master
I generally use machines for 20-30 minutes, then use the elliptical for another 30-45 minutes. I have to keep things fairly low impact, I have a lot of old injuries, and the heart isn't what it used to be.
The machines I just mix, I use pretty much all the ones they have, which is quite a few. I usually do whatever is open, because I really can't spend more than an hour at the gym. I don't have a specific plan, although I generally don't use the leg workout machines, since I plan to use the elliptical after.
The elliptical I use because walking does not seem to get me moving enough, and running means I can't walk the next day because of my knee. I generally kick the difficulty up a few notches and go for about 2.5 - 3.5 miles at around 5-6mph.
I normally don't notice that kind of fluctuation, but like I said, I don't weigh myself every day.
I know muscle weighs more, but could that much of a change be happening so quickly? I would expect some of the fat to come off first. But I could be wrong.
The machines I just mix, I use pretty much all the ones they have, which is quite a few. I usually do whatever is open, because I really can't spend more than an hour at the gym. I don't have a specific plan, although I generally don't use the leg workout machines, since I plan to use the elliptical after.
The elliptical I use because walking does not seem to get me moving enough, and running means I can't walk the next day because of my knee. I generally kick the difficulty up a few notches and go for about 2.5 - 3.5 miles at around 5-6mph.
I normally don't notice that kind of fluctuation, but like I said, I don't weigh myself every day.
I know muscle weighs more, but could that much of a change be happening so quickly? I would expect some of the fat to come off first. But I could be wrong.
03-28-2012, 03:21 PM
#72
Above n Beyond
My suggestion would be to stick to a plan and follow it for a few weeks while monitoring your diet. Only step on the scale once a week, every week at the same time. If you're on a scale every day, you'll get very frustrated with yourself because it will fluctuate every day. Women do this and I have no idea why.
03-28-2012, 03:52 PM
#73
Well 3.5 weeks have gone by and my workout every day I am off is now this
10 sets of 10 reps of the following
tricept pull down 140 lbs
peck fly 100lbs
deltoid fly 100lbs
inclined bench press 80 lbs
regular bench press 70lbs
seated row 130 lbs
fixed lat pull down 130 lbs
free lat pull down 100 lbs
back extensions 205 lbs
abdominal crunch 160 lbs
bicept curls I do 5 sets of 60lbs
Adjusted the following
Added
stairmaster 7 mins
bike level 5 20 mins
seated dip 200lbs
reduced
Treadmill 10mins at 2.5mph
Finish
10 laps in the pool to relax[/QUOTE]
for working days cut all the reps in half
10 sets of 10 reps of the following
tricept pull down 140 lbs
peck fly 100lbs
deltoid fly 100lbs
inclined bench press 80 lbs
regular bench press 70lbs
seated row 130 lbs
fixed lat pull down 130 lbs
free lat pull down 100 lbs
back extensions 205 lbs
abdominal crunch 160 lbs
bicept curls I do 5 sets of 60lbs
Adjusted the following
Added
stairmaster 7 mins
bike level 5 20 mins
seated dip 200lbs
reduced
Treadmill 10mins at 2.5mph
Finish
10 laps in the pool to relax[/QUOTE]
for working days cut all the reps in half
07-18-2012, 12:56 AM
#74
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hmm.. having a hard time finding snacks or whatnot to eat between breakfast and lunch and lunch and dinner.
right now im eating some kashi go lean cereal with skim milk around 7am, and then eating a banana and an orange (or 2 tangerines) around 10am, then lunch at 1pm of a sandwich or salad. then around 4pm im eating a clif granola bar. then after i workout when i get home from work (i get home at 7:00pm) i take my protein drink, then dinner (usually around 8:30pm)
i dunno if im eating ok or not enough or
right now im eating some kashi go lean cereal with skim milk around 7am, and then eating a banana and an orange (or 2 tangerines) around 10am, then lunch at 1pm of a sandwich or salad. then around 4pm im eating a clif granola bar. then after i workout when i get home from work (i get home at 7:00pm) i take my protein drink, then dinner (usually around 8:30pm)
i dunno if im eating ok or not enough or
07-18-2012, 01:12 AM
#75
One on the right for me
Try eating dinner earlier. Add some nuts to the afternoon snack. Doesn't seem like you are eating too much. You may want to add some protein to your meals.
07-18-2012, 01:14 AM
#76
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that cereal has 8g of protein and the granola bar has 4g. and then the whey protein im taking has 60g
but yea capacity wise i feel like im not eating enough, but just eating eating, i feel like im eating too much.
(but i get that with eating smaller meals throughout the day. just not used to that anymore after college)
its hard for me to eat dinner earlier, i get home at 7 and work out for about an hour to hour and a half.
but yea capacity wise i feel like im not eating enough, but just eating eating, i feel like im eating too much.
(but i get that with eating smaller meals throughout the day. just not used to that anymore after college)
its hard for me to eat dinner earlier, i get home at 7 and work out for about an hour to hour and a half.
07-18-2012, 01:17 AM
#78
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like snack on a hard boiled egg?
i may need to take out those clif bars, its been giving me mad crazy gas the past 2 days.
i may need to take out those clif bars, its been giving me mad crazy gas the past 2 days.
Last edited by Mizouse; 07-18-2012 at 01:19 AM.
07-18-2012, 01:26 AM
#79
One on the right for me
Hard boiled.
A rough outline of my daily meals (gets fucked up if I'm driving a lot for work)
Morning: Protein drink; 3 eggs (either scrambled or hard boiled - if hard boiled I will have 2, if scrambled I will usually add egg whites too); cottage cheese or yogurt; apple/banana
Lunch: Roasted veggies (either Brussels sprouts or cauliflower); carrots; kombucha or if I remember, spinach salad with chicken (make either night before or that morning)
Snack: Almonds and cottage cheese or yogurt (depending on what I had for breakfast)
Dinner: Chicken breast or fish; beans; avocado; veggies; protein drink
A rough outline of my daily meals (gets fucked up if I'm driving a lot for work)
Morning: Protein drink; 3 eggs (either scrambled or hard boiled - if hard boiled I will have 2, if scrambled I will usually add egg whites too); cottage cheese or yogurt; apple/banana
Lunch: Roasted veggies (either Brussels sprouts or cauliflower); carrots; kombucha or if I remember, spinach salad with chicken (make either night before or that morning)
Snack: Almonds and cottage cheese or yogurt (depending on what I had for breakfast)
Dinner: Chicken breast or fish; beans; avocado; veggies; protein drink
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Mizouse (07-18-2012)
09-27-2012, 01:49 PM
#80
Safety Car
First off, I would like to say I love your guide.
I need a few areas of clarification:
I'm 5 11 180 17% body fat. Work out 3 to 4 times week (weight training) and play football on the weekend. Consume Lots of water, veggies and no soda.
If I'm fairly happy with my weight and my primary goal right now is dropping my BF% to below 14% or less, I still need to follow the weight loss guide right? That puts my daily calorie intake between 1800 and 2160.
As far as protein goes, I see I'm not getting close to enough, but according to this, I need 180 - 270 grams per day. Isnt that alot? Would it cause health issues for consuming that much?
on fat you mention 25% of my caloric intake should be fat, so that's about 500 grams, again seems like alot but I'm a novice when it comes to proper nutrition in terms of fat, just want to know what other foods besides nuts have good fat, I'm allergic to fish so I can't eat that.
You mention the rest should be carbs do you mean I need 1500 carb calories? Most packages I see measure carbs in grams. But based on the recommended daily value chart on a 2000 calorie diet, I should get about 285 grams of carbs daily. Does that sound about right?
Thanks again for your guide, sounds like something I can definitely follow.
I need a few areas of clarification:
I'm 5 11 180 17% body fat. Work out 3 to 4 times week (weight training) and play football on the weekend. Consume Lots of water, veggies and no soda.
If I'm fairly happy with my weight and my primary goal right now is dropping my BF% to below 14% or less, I still need to follow the weight loss guide right? That puts my daily calorie intake between 1800 and 2160.
As far as protein goes, I see I'm not getting close to enough, but according to this, I need 180 - 270 grams per day. Isnt that alot? Would it cause health issues for consuming that much?
on fat you mention 25% of my caloric intake should be fat, so that's about 500 grams, again seems like alot but I'm a novice when it comes to proper nutrition in terms of fat, just want to know what other foods besides nuts have good fat, I'm allergic to fish so I can't eat that.
You mention the rest should be carbs do you mean I need 1500 carb calories? Most packages I see measure carbs in grams. But based on the recommended daily value chart on a 2000 calorie diet, I should get about 285 grams of carbs daily. Does that sound about right?
Thanks again for your guide, sounds like something I can definitely follow.
Last edited by WdnUlik2no; 09-27-2012 at 01:59 PM.