View Full Version : Critique My Diet (Weight Loss Emphasis)
Kingslayer
05-19-16, 12:01 pm
Breakfast
3 whole eggs
1 cup raw spinach
1/2 cup white rice
1 banana
Snack
1 scoop whey protein in water
2 slices white bread
2 slices lean turkey breast
2 slices fat free provolone cheese
Lunch
8 oz grilled chicken
1/2 cup white rice
1 cup steamed veggies
Snack
1 can albacore tuna in water
12 saltine crackers
1 apple
Dinner
8 oz grilled chicken
1/2 cup white rice
1 cup steamed veggies
I workout at night around 9-930 so I usually have another whey shake with 2 scoops before bed.
Strictly drinking water with the occasional coke zero for sanity.
I am not a body builder I am just a rookie weight lifter.
Weight: 340
Height: 6'3"
Any info helps fellas your boy is trying to drop a quick 100 pounds.
Kingslayer
05-19-16, 12:03 pm
I used the myfitnesspal website to clock numbers at 2390 calories.
These meals get me just under that with 51 calories to spare per day.
Again thanks for all the help.
EthanBrooks
05-19-16, 3:15 pm
Breakfast
3 whole eggs
1 cup raw spinach
1/2 cup white rice
1 banana
Snack
1 scoop whey protein in water
2 slices white bread
2 slices lean turkey breast
2 slices fat free provolone cheese
Lunch
8 oz grilled chicken
1/2 cup white rice
1 cup steamed veggies
Snack
1 can albacore tuna in water
12 saltine crackers
1 apple
Dinner
8 oz grilled chicken
1/2 cup white rice
1 cup steamed veggies
I workout at night around 9-930 so I usually have another whey shake with 2 scoops before bed.
Strictly drinking water with the occasional coke zero for sanity.
I am not a body builder I am just a rookie weight lifter.
Weight: 340
Height: 6'3"
Any info helps fellas your boy is trying to drop a quick 100 pounds.
Doesn't seem like nearly enough food for someone weighing 340 but you'll have to try it out, you should aim to lose 1-2lbs/week. There is also no such thing as a "quick" 100 pounds this is a marathon, not sprint.
Kingslayer
05-19-16, 4:17 pm
Only been doing this for a week. I haven't felt super hungry or tired at all. Energy levels at the gym have been good. I have a very sedentary job working for a game company. What if anything should I include?
Aggression
05-20-16, 10:04 am
Diet looks fine; protein, carbs, veggies, fruit, etc. Got all the bases covered. I don't necessarily like white bread as a snack but if the rest of your day's diet is on point, I don't see an issue. Run with it and adjust as you see fit.
Diet looks fine; protein, carbs, veggies, fruit, etc. Got all the bases covered. I don't necessarily like white bread as a snack but if the rest of your day's diet is on point, I don't see an issue. Run with it and adjust as you see fit.
Thatīs how things always work. Training or nutrition. You try something, see what happens and go from there...
Wondering how this guy is doing now, by the way.
Buckfever
06-25-16, 6:18 pm
Thatīs how things always work. Training or nutrition. You try something, see what happens and go from there...
Wondering how this guy is doing now, by the way.
Yeah me too.
spartan300
06-26-16, 9:54 am
Breakfast
3 whole eggs
1 cup raw spinach
1/2 cup white rice
1 banana
Snack
1 scoop whey protein in water
2 slices white bread
2 slices lean turkey breast
2 slices fat free provolone cheese
Lunch
8 oz grilled chicken
1/2 cup white rice
1 cup steamed veggies
Snack
1 can albacore tuna in water
12 saltine crackers
1 apple
Dinner
8 oz grilled chicken
1/2 cup white rice
1 cup steamed veggies
I workout at night around 9-930 so I usually have another whey shake with 2 scoops before bed.
Strictly drinking water with the occasional coke zero for sanity.
I am not a body builder I am just a rookie weight lifter.
Weight: 340
Height: 6'3"
Any info helps fellas your boy is trying to drop a quick 100 pounds.
King,
Basically buddy if you follow the simple guidelines listed below,you can eat what ever you want. However you will have consequences and repercussions to deal with if you do.
Health is our main concern here. So apply basic, sound nutritional advice that you've probably heard or read a thousand times when trying to lose weight. If it swims or flys focus on that as your primary source of protein. If you like red meat try ostrich or bison. Good shit maynard! If you got a big appetite to satisfy cucumber,tomato and spinach salad with a little extra virgin and salt before your meat meals. Your carb sources should be of the low glycemic variety. Can't go wrong with your old reliables: oatmeal, yams, brown rice and rye bread. Watch the fruits, berries ,nuts, and yogurt pretty good if you got a little sweet tooth. So with out further adieu ...
If we got a 100 to lose, let us first follow some simple guide lines.
Never eat more than 600 calories per meal.
Eat every 3 1/2 - 4 hours
Don't exceed 200 grams a carbs a day ( use them wisely)!
White refined sugars and flour products should be eliminated.
Limit dairy to low fat variety. 1-2 servings a day. (no brainer)
No food 2 hours before bed
Drink your water ... 1 quart within 30 minutes in the a.m.
1 quart within 30 minutes mid-day, and finally 1 quart within 30 minutes early evening
Oh yeah one more piece of advice,
As a wiseman once said ... "Don't forget to say your prayers and take your vitamins" preferably animal pak ;)
Good luck my friend let me know how you do.
LayzieBone085
06-26-16, 8:36 pm
Doesn't seem like nearly enough food for someone weighing 340 but you'll have to try it out, you should aim to lose 1-2lbs/week. There is also no such thing as a "quick" 100 pounds this is a marathon, not sprint.
This...
For someone 340 your kcals should be much higher.
The name of the game with dieting is to keep calories as high as possible for as long as possible. Here is why. You give your body much more room for changes when you hit roadblocks and stall. Same with doing little to no cardio when you start a dieting phase. What happens when you have a few weeks where there is no progress?
you can 1) Add Cardio or 2) Drop calories.
Most people who diet do the exact opposite. Drop kcals way low and skyrocket cardio. Then what do you do when you are basically eating nothing and living your life on a treadmill? You have no room to change or adapt.
Losing weight fast is not the most optimal way to look at it. You ever see the biggest loser? What happens to those people? They lose a ton of muscle and fast, they have tons of saggy skin, and their body soaks up everything they eat the second they end their diet. Why is that? Because they killed their metabolism, and set theirself up for failure.
I highly suggest you read these links.
http://www.bodyrecomposition.com/fat-loss/exercise-and-weightfat-loss-part-1.html/
http://www.bodyrecomposition.com/fat-loss/exercise-and-weightfat-loss-part-2.html/
I highly suggest you read here regarding your diet:
http://www.bodyrecomposition.com/fat-loss/exercise-and-weight-fat-loss-part-1.html/
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html/
Remember its a marathon not a sprint. You could easily be eating 3000 calories and still lose weight. Give yourself the most amount of room for flexibility when dieting to prevent headaches.
A good article on setting the deficit:
http://www.bodyrecomposition.com/fat-loss/setting-the-deficit-small-moderate-or-large.html/
its all about applying the changes needed. Like rex always says...feel it out and see what works. I am a fellow big guy that has been working on transforming the squishy shit into something harder and more defined. I see people lose a ton of weight fast but most look like shit, put the weight back on, or just aren't truly happy. Take it slow, make the changes, and live life happily with the changes made. You got this.
Kingslayer
07-04-16, 2:53 am
Thatīs how things always work. Training or nutrition. You try something, see what happens and go from there...
Wondering how this guy is doing now, by the way.
After a little over a month I'm down 8 pounds. Clothing feels better. More energy. Taking it easy tomorrow for the holiday then back to work.
Kingslayer
07-04-16, 2:56 am
King,
Basically buddy if you follow the simple guidelines listed below,you can eat what ever you want. However you will have consequences and repercussions to deal with if you do.
Health is our main concern here. So apply basic, sound nutritional advice that you've probably heard or read a thousand times when trying to lose weight. If it swims or flys focus on that as your primary source of protein. If you like red meat try ostrich or bison. Good shit maynard! If you got a big appetite to satisfy cucumber,tomato and spinach salad with a little extra virgin and salt before your meat meals. Your carb sources should be of the low glycemic variety. Can't go wrong with your old reliables: oatmeal, yams, brown rice and rye bread. Watch the fruits, berries ,nuts, and yogurt pretty good if you got a little sweet tooth. So with out further adieu ...
If we got a 100 to lose, let us first follow some simple guide lines.
Never eat more than 600 calories per meal.
Eat every 3 1/2 - 4 hours
Don't exceed 200 grams a carbs a day ( use them wisely)!
White refined sugars and flour products should be eliminated.
Limit dairy to low fat variety. 1-2 servings a day. (no brainer)
No food 2 hours before bed
Drink your water ... 1 quart within 30 minutes in the a.m.
1 quart within 30 minutes mid-day, and finally 1 quart within 30 minutes early evening
Oh yeah one more piece of advice,
As a wiseman once said ... "Don't forget to say your prayers and take your vitamins" preferably animal pak ;)
Good luck my friend let me know how you do.
All great points. Going to bump the calories up a bit.
Kingslayer
07-04-16, 3:12 am
This...
For someone 340 your kcals should be much higher.
The name of the game with dieting is to keep calories as high as possible for as long as possible. Here is why. You give your body much more room for changes when you hit roadblocks and stall. Same with doing little to no cardio when you start a dieting phase. What happens when you have a few weeks where there is no progress?
you can 1) Add Cardio or 2) Drop calories.
Most people who diet do the exact opposite. Drop kcals way low and skyrocket cardio. Then what do you do when you are basically eating nothing and living your life on a treadmill? You have no room to change or adapt.
Losing weight fast is not the most optimal way to look at it. You ever see the biggest loser? What happens to those people? They lose a ton of muscle and fast, they have tons of saggy skin, and their body soaks up everything they eat the second they end their diet. Why is that? Because they killed their metabolism, and set theirself up for failure.
I highly suggest you read these links.
http://www.bodyrecomposition.com/fat-loss/exercise-and-weightfat-loss-part-1.html/
http://www.bodyrecomposition.com/fat-loss/exercise-and-weightfat-loss-part-2.html/
I highly suggest you read here regarding your diet:
http://www.bodyrecomposition.com/fat-loss/exercise-and-weight-fat-loss-part-1.html/
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html/
Remember its a marathon not a sprint. You could easily be eating 3000 calories and still lose weight. Give yourself the most amount of room for flexibility when dieting to prevent headaches.
A good article on setting the deficit:
http://www.bodyrecomposition.com/fat-loss/setting-the-deficit-small-moderate-or-large.html/
Whoa a lot of good stuff in there. I've never known my exact starting point. If I try and track meals I find myself not eating realistically so the numbers are a bit off. Basically I just used a website to generalize my calories and went from there. Seems to be working so far and with so much weight to lose I don't want to get too technical so early. Just happy to be in the gym and down a few pounds so I can keep the ball rolling. Thanks.
Kingslayer
07-04-16, 3:22 am
I guess I could see a nutritionist to get the exact amount of calories. The internet seems to be all over the place with anywhere from 1900-2650 and I know a bunch of guys in here say even that's too low. Like I said before I have a sedentary job. I'm working out for about 45-65 minutes with a 6 day split from the animal routines. Sets are 3-4 reps are 10-12 and rest periods are about 45 seconds. Tweaked some of the exercises to things I like and what my gym is capable of. Idk guys this stuff doesn't seem hard but it definitely gets confusing. I need to stick with it awhile longer though and then I can really get into adjusting the numbers. I haven't felt hungry. I'm drinking a ton of water. We'll get there little by little. Thanks for the info and the support. Keep it coming!
Buckfever
07-04-16, 12:20 pm
Congratulations on the 8lbs, keep it up!
Kingslayer
07-06-16, 2:27 am
Thanks! Today after the day off I got back at it. Calories for some reason were very low. Only about 1900. I've been tired and hungry all day. That pig out session is a factor. Gonna get back to the 5-6 meals tomorrow. Cheers boys!
C.Coronato
07-06-16, 9:08 am
Thanks! Today after the day off I got back at it. Calories for some reason were very low. Only about 1900. I've been tired and hungry all day. That pig out session is a factor. Gonna get back to the 5-6 meals tomorrow. Cheers boys!
yea 1900 cals at your size is WAY to low, which will be exactly why you are hungry and tired brotha
yea 1900 cals at your size is WAY to low, which will be exactly why you are hungry and tired brotha
Maybe Iīve been doing this wrong for the last decade, but arenīt you supposed to feel a little tired an hungry?
C.Coronato
07-08-16, 11:13 am
Maybe Iīve been doing this wrong for the last decade, but arenīt you supposed to feel a little tired an hungry?
lol yes, absolutely. But at 340lbs, 1900 cals will make him VERY tired and hungry.
lol yes, absolutely. But at 340lbs, 1900 cals will make him VERY tired and hungry.
Oh... my bad. I brushed over the 340lbs part...
Brainiac
07-08-16, 7:12 pm
Whoa a lot of good stuff in there. I've never known my exact starting point. If I try and track meals I find myself not eating realistically so the numbers are a bit off. Basically I just used a website to generalize my calories and went from there. Seems to be working so far and with so much weight to lose I don't want to get too technical so early. Just happy to be in the gym and down a few pounds so I can keep the ball rolling. Thanks.
This video is a pretty good run through on how to determine your calories and macros https://youtu.be/UabqqP-XPqo though I've seen the actual macro breakdown vary from place to place, 40/40/20, 50/30/20 (protein/carb/fat) or even the high fat/low carb diets that keto people swear by. I'm not a nutritionist or dietician so I won't tell you which way will work better for you (I follow the breakdown in this video for how I do mine and it works for me, but 40/40/20 has also worked for me). But there is some good info here (if I grabbed the right video, it's a long video and I'm at work) on how to figure out your accurate caloric needs.
Kingslayer
07-12-16, 7:45 pm
Oh... my bad. I brushed over the 340lbs part...
Pro Tip: Don't weigh 340.
Kingslayer
07-15-16, 5:12 am
This video is a pretty good run through on how to determine your calories and macros https://youtu.be/UabqqP-XPqo though I've seen the actual macro breakdown vary from place to place, 40/40/20, 50/30/20 (protein/carb/fat) or even the high fat/low carb diets that keto people swear by. I'm not a nutritionist or dietician so I won't tell you which way will work better for you (I follow the breakdown in this video for how I do mine and it works for me, but 40/40/20 has also worked for me). But there is some good info here (if I grabbed the right video, it's a long video and I'm at work) on how to figure out your accurate caloric needs.
So the breakdowns I'm using are 50/30/20 (Protein/Carbs/Fat) its just a process and I'll have to see where I'm at later on. Thanks!
Pro Tip: Don't weigh 340.
Haha :) Thatīs mean.
But the truth has to hurt sometimes...
monstrouswombat
08-06-16, 2:56 pm
I have changed my diet drastically.
been eating clean for the past couple months now.
lost about 20 lbs.
I lost a shitload of strength when I fell off the iron wagon.
all that sob story is old news now though.
3 kids and some meds later I'm happy and craving strength again.
at work sore as hell right now.
just wanted to say good luck brother, be the change that you want to be and keep your mind on your goal.
kill all your weeknesses.
I know I'm glad to be back on my path.
monstrouswombat
08-06-16, 3:00 pm
p.s. when you get bored at worked.
use your desk for calf raises. lol