NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[bossbunny]

Originally Posted by camaroitalia

ok thanks! I will remember that for next time, i went into gnc and bought my gold standard. they were telling me monster milk is garbage, optimum nutrition was garbage, pro complex sucks... and that their brand was the best because it is cheaper.. i was like good for you

[CFD]

As for recipies, you can't go wrong with a slab of chicken, a cup of brown rice and a cup of green veggies.

I do get most of my supplements from GNC or pro nutrition 'cause they are handy. I only buy when they have a sale going or the first week of the month with a gold card. If you pay attention to their sales sometimes they have killer deals, if you buy at their everyday prices you will go broke. Don't listen to the sales people, know what you want and get it.

I use the Gold Standard, the pro complex is more expensive because of the added ingredients which I have no interest in.

I have in the past used many suppliments but have gotten wiser in my old age, I still use some but proper diet and hard work will get results no supliment will provide with the exception of roids

[camaroitalia]

May sound odd but what if I were to eat grilled chicken or fish for breakfast/early morning afternoon? to get my highest calorie and protein foods in earlier in the day, then eat egg white, fruits, oatmeal, salads, etc. the lighter stuff later?

Would that offer any added benefits over having my proteins later? Or would it not really matter?

[CFD]

Originally Posted by camaroitalia

May sound odd but what if I were to eat grilled chicken or fish for breakfast/early morning afternoon? to get my highest calorie and protein foods in earlier in the day, then eat egg white, fruits, oatmeal, salads, etc. the lighter stuff later?

Would that offer any added benefits over having my proteins later? Or would it not really matter?

It does matter. Many people work out and eat correctly but timing is also important. In theory you should eat carbs earlier in the day when your body utilizes them for fuel and has less of a chance to store them as fat, which it does very effectively. Proteins on the other hand do not get stored as fat so it is important to eat proteie protein with every meal to provide a constant supply of them. Also if you follow nutrient timing you would consume a high GI protein drink/ meal before and after working out. Normally you stay away from starchy high GI carbs except for around workouts. In order for your body to utilize protein it needs insulin and insulin rises with the consumption of high GI carbs. There is a 20 min window after working out to get the much needed protein to your muscles so a fast acting(high GI) carb consumed with protein gets the job done. You should never eat a complex carb like oatmeal and never a fat with a workout drink as it slows the digestion.

A while back I posted a few examples of meals that follow the rules of nutrient timing, I will see if I can find them and re-post for those that have not seen it.

Also was mentioned about casein protein. Casein is a slow digesting protein so is not best suited around workouts. A little tip, your muscles/body grows and recouperates while you are sleeping/resting so it is good to provide added protein during this time but you would not want to eat before sleeping as you will burn very few cals and what you eat gets stored as fat so I try not to eat after about 7 pm with the exception of low or no fat cottage cheese. The reason is it is a good source of casein protein so it provides a steady, longer lasting flow of protein when you can use it and reduces the period of time between your last and next meals of the day without adding tons of cals.

[CFD]

Here is a sample menu that incorporates nutrient timing, notice the reduction of starchy complex carbs as the day progresses.

Although this eating plan is quite simple the nutrient ratios and timing are about as good as it gets.

[camaroitalia]

This is very interesting. I love when you post! By the way, again I am sorry for all of my questions. I really hope you do not mind.

So would drinking a protein shake then eating oatmeal for breakfast about 20-30 minutes later still slow down the protein process?
Also, what are some high fast GI carbs (honestly I had never heard of this term, trying to get better understandings of everything) you recommend eating before or after a workout? Carrots are a high GI carb I believe

[CFD]

Originally Posted by camaroitalia

This is very interesting. I love when you post! By the way, again I am sorry for all of my questions. I really hope you do not mind.

So would drinking a protein shake then eating oatmeal for breakfast about 20-30 minutes later still slow down the protein process?
Also, what are some high GI carbs (honestly I had never heard of this term, trying to get better understandings of everything) you recommend eating before or after a workout?

I don't mind the questions at all.

consuming protein and a carb or fat is always recomended. The only time I would recomend a high GI carb with the protein is around the workouts when it is useful.

The plan I follow is, I drink half of my pre workout shake before my workout and sip the rest during my workout, this way the protein and carbs are in my system when they are the most needed. I follow my workouts with a high protein high GI carb solid meal about 20 min after my workout.

My pre workout shakes are quite simple, 2 scoops of protein powder with a scoop of dextrose( basically sugar) water and a few ice cubes,blend it and thats it.

Here is a pre workout shake that's more tasty and quite affective, 2 scoops vanilla protein powder and orange flavored Gatorade( mostly Dextrose) with some ice, blend it up, can you say Creamsicle lol.

GI is the Glycemic Index. This is a scale of how fast the carb spikes your insulin levels. The GI is what determines foods that can be eaten by diabetics to avoid insulin spikes.

Insulin is a mixed back, you need insulin to digest protein yet insulin hinders fat loss that is why timing is important.

Most foods with sugar content are high GI, this is why they are avoided in a fat loss diet. This includes many dairy products and fruits, although healthy they should be somewhat limited for fat loss. Most starchy carbs are high GI, such as white rice, white potatoes, pasta, breads etc. This is why they are avoided in fat loss diets. You have most likely at some point heard of weight lifters eating chicken and rice as a perfect meal, it's a high protein high GI meal

[CFD]

Originally Posted by camaroitalia

This is very interesting. I love when you post! By the way, again I am sorry for all of my questions. I really hope you do not mind.

So would drinking a protein shake then eating oatmeal for breakfast about 20-30 minutes later still slow down the protein process?
Also, what are some high fast GI carbs (honestly I had never heard of this term, trying to get better understandings of everything) you recommend eating before or after a workout? Carrots are a high GI carb I believe

By the way, oatmeal DOES NOT have a high GI and is a good complex carb, this is why it's so often used in fat loss diets

[camaroitalia]

Ok thanks I think I am grasping this a little more, now i still want to lose fat but start gaining some mucle. I have lost over 100 pounds now, I am 18 years old and was over 300 pounds, I am now at 200 and would love to start toning up while still trying to make my goal weight.

If I wake up have a protein shake then 30 minutes later have oatmeal would that cause the protein to not digest as fast as i would want? i think that is what you stated before but i may of read that wrong. "You should never eat a complex carb like oatmeal and never a fat with a workout drink as it slows the digestion"

I understand I would want to eat slow digesting meals later in the day so as I am sleeping my body would still be trying to burn it off? You had stated cottage cheese is one (I am not a fan lol) Would oatmeal and Natural PB ( i think pb is slow digesting with protein) be something good to eat later in the day? And not have the oatmeal in the morning?

This is a rough plan of what I had been thinking of doing:

Wake up: Protein shake (go for a nice walk afterwards)

Either of these: egg whites, fruit, oatmeal, celery with pb (depending on your answers to my question on the oatmeal and pb)

Cardio workout
Meal: Grill Chicken or Fish and vegetables

Light Snack (string cheese, turkey pepperoni, strawberry, things of the sort)

Lifting
Protein Shake

Slow Digesting snack

[CFD]

Originally Posted by camaroitalia

Ok thanks I think I am grasping this a little more, now i still want to lose fat but start gaining some mucle. I have lost over 100 pounds now, I am 18 years old and was over 300 pounds, I am now at 200 and would love to start toning up while still trying to make my goal weight.

If I wake up have a protein shake then 30 minutes later have oatmeal would that cause the protein to not digest as fast as i would want? i think that is what you stated before but i may of read that wrong. "You should never eat a complex carb like oatmeal and never a fat with a workout drink as it slows the digestion"

I understand I would want to eat slow digesting meals later in the day so as I am sleeping my body would still be trying to burn it off? You had stated cottage cheese is one (I am not a fan lol) Would oatmeal and Natural PB ( i think pb is slow digesting with protein) be something good to eat later in the day? And not have the oatmeal in the morning?

This is a rough plan of what I had been thinking of doing:

Wake up: Protein shake (go for a nice walk afterwards)

Either of these: egg whites, fruit, oatmeal, celery with pb (depending on your answers to my question on the oatmeal and pb)

Cardio workout
Meal: Grill Chicken or Fish and vegetables

Light Snack (string cheese, turkey pepperoni, strawberry, things of the sort)

Lifting
Protein Shake

Slow Digesting snack

The only time high GI carb and protein meals are important is around strenuous exercise such as weight lifting. Walking and cardio sessions do not fall in that category so it's a non issue.

Almost anything you eat before sleeping will get stored as fat as you burn very few cals during that time so regardless of where the cals come from late night eating is a no-no. Because of the length of time between the last and first meals you can get hungry, that's why I fill the gap with cottage cheese or someting similar, if I'm gonna eat might as well eat something that is useful or less damaging lol

By the way, oatmeal is a complex carb but DOES NOT have a high GI. That is why it is a staple in fat loss diets.

Switching from fat loss to muscle building does not necessarily mean a change in menus with the exception of higher protein intake, it does require more cals though so eating clean and nutrient timing can allow you to loose fat and gain muscle at the same time.

There are a few posts that you may find usefull, a few posts up is a daily meal plan that shows some examples of what and when to eat . On pg 1 there is a food database that shows the categories as well as caloric and nutrient values that will help. Also on pg 6-9 or so are a bunch of posts with menus and tips on how to eat right, they will be easy to scroll through and find as they either have charts attached or are longer posts.

As always, any questions feel free to ask.

[camaroitalia]

Ok so I will put the oatmeal back into it as a breakfast item, and I will just not eat late. If i do, a little pb will do. I do not eat late now at all, seems like after I eat dinner around 4:30 and begin to work out and constantly drink water, I am not hungry.

I appreciate all the help so so much. Knowledge is key, and you sir have tons lol

[bossbunny]

Originally Posted by camaroitalia

I appreciate all the help so so much. Knowledge is key, and you sir have tons lol

[jsharp]

Thanks everyone! Yes i am feeling like im in great shape. Not to mention the wife is loving the body transformation! My daily routine:

8-9 breakfast i usually choose from bacon eggs biscuit gravy cerial or muffins. Im not a fan of oatmeal and frankly to lazy to fix it!lol i like fruit as well and sometimes eat that

1030 hardly ever eat but when i do its generally something out of the vending machine candy bar or bag of chips.

12 tv dinner or leftovers from last nights supper; i eat sandwiches at times but try not to because of the bread and usually i want chips

7-8 dinner yeh its late but we have a 6month old so it takes a while to get everything going!

9 cerial or debbie cake or ice cream this is when i really start singin to myself "im sexy and i know it" lol bad bad bad


I like
Veggies greens,green beans,carrots,peas,broccoli, and the list goes on
Fruit
Pasta
Bacon
Eggs
Biscuit gravy
Cerial any kind mainly bran flakes and fruity pebbles
Steak
Pork
Chicken
Fish (tilapia salmon trout catfish (grilled and fried)
Fried potatoes
Bake potato
Sweet potato fries
French fries
Mash potatoes
Scallop potatoes
Microwave butter potatoes
Potato salad
PICKLES ( i think this is a good snack as it has zero calories but does have alot of sodium)
Spaghetti ( that is the only pasta i like)
Garlic bread
Texas toast
Meatloaf
Hamburgervhelper
Tuna
Shrimp
Lobster
Nuts
Chips
Pizza



I dont like
Squash
Cabbage
Lima beans
Oatmeal
Rice ( other than fried rice at jap rest)
Lassagna
Sweets (other and ice cream and oatmeal pies)
Tea
Roast
Grits
Sausage


Luv water and thats all i pretty much drink!

[CFD]

Originally Posted by jsharp

Name is Josh. I was 225 last year. Now down to 188 in 13 months. I started going to a local fitness center that does bootcamp like classes. About 12 of us in class each session. The sessions are 1 hour long and include boxing, cardio, weight circuits and usually end with cardio. I have started to see my 6 abs return and have been very happy. I go 3-4 times per week and mostly to the 5am class as it gives me more energy throughout the day. I am a physical therapist so I stay pretty active also throughout the day. I am pretty good about eating breakfast to start my metabolism off but often want a good southern breakfast with Bacon and eggs and biscuit and gravy. To offset the biscuit and grave I often eat a mid morning snack followed by a light lunch and a mid afternoon snack. Often times supper is my problem. My wife and I cook at home so that helps but we are so good at it I just cant get enough. Then to top it all off I often times want a snack before bed. Overall I have done well but would like to see 175 and have a pretty hot body with a 6 pack to be quite honest. I am 25 and should still be well capable of acheiving it!! I would be interested in some recipes to help me out as eating is often what limits me from loosing as I work out consistantly and love it. I suspect in my workout class I burn between 800-1000 calories per instructor. Any help would be awesome. Thanks Alot!

Strengths: Love to workout; love vegetables and fruit; enjoy outdoor yard work; I only drink water with 1-2 sodas a month; I have learned to like chicken and pork grilled or baked with the helping of some Heinz 57 lol
Weakness: Potatoes Fried! Red meat Ribeye! Biscuit and gravy.( Oh did I mention I will not give on these lol I will only eat less of it!

Hi Josh. What you are looking for is a miracle diet that does not exist. lol.

All the things you as well as most people like to eat and don't like to eat are the things that will stop you from achieving your goal. If you want a lean body and the elusive "6 pack abs" you will need to tighten up your diet. If I knew of a better way I would share it with the world and go down in history, unfortunately the only way proven to work, except for a small percentage, is exercise and "proper diet" I can come up with a bunch of recipies but the "bad choices" will offset the good ones,sorry, but that's the reality of it.