NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[jsharp]

Really! I would have ate pizza had i knownthat lol. I just compared it to the meal plan u posted and tried to get a little of each thing in there. Pls advise

[jsharp]

I kinda went off kalimus post of his meals a couple days back as well!

[kalimus]

Originally Posted by jsharp

Started today here is what i tried had 60 min of fasted cardio and circuit at 5 am

1. 3 egg whites only
1 % yogurt 6oz
16 wheat thins
8 oz water

2. 5oz tuna in water
16 wheat thins
Spinach
8oz water

3. 4oz top sirloin
Cottage chees about 4oz 1%
corn on cob
8oz water

4. 1 whole boiled egg
1/2 cup peanuts
16 wheat thins
8oz water

5. 5oz tuna in water
16 wheat thins
1 cup frozen yogurt
8oz water

6. 4oz grilled chicken lemon pepper
Peas and carrots mixed
Corn on the cob
8oz water

Overall i did great. Pls do offer advise on my plan today i just winged it. I got really hungry at 3 and was a bit nauseated and sweated a bit followed by being real tired. My next meal helped. It may be this is my first day on a scaled back diet.

Your portions look pretty good. I would make a couple minor changes.

1) Frozen yogurt is not fantastic. It's basically just flavored sugar. If you are doing it to curb a craving though, cut that in half, and don't eat it every day

2) Veggies are fantastic, but some are better than others. In general, for the most effective way, stick to just the green ones. I LOVE corn, however it's a simpler carb than say... green beans, asparagus, spinach or broccolli

3) Wheat thins. Not too terrible for a snack, but you eat a lot of them through the day. When you have them with tuna, instead substitute them for WHOLE GRAIN bread, or even the multi-grain with flax. Make a sandwich out of it Also... make a switch to oatmeal in the morning. You can even get the instant stuff, as long as it's not flavored. Too bland? It is for me, so I mix about 10G of protein powder in with my cup of oats after I cook it!

4) lastly... I won't knock the yogurt (because I eat it almost daily), but try Greek Yogurt if you aren't already. It has a considerable amount more protein

Other than that, it's great that you're measuring and weighing. That is a hard thing to do, especially at first. Without knowing how much you weigh, or how lean you are, I caution you to watch your calories. Not eating enough is almost as bad as eating too much

Keep at it for sure though! Your first couple of weeks on a true diet (you say this is your first day) you're going to be tired... a lot. And hungry as your stomach adjusts to a smaller volume of food, and your body adjusts to fewer calories. It will get better though!

[jsharp]

Looks like 2433 cals when i calculated. Thanks alot for suggestions i will deff take all those into consideration. I had the yogurt after i felt sick as i knew it would bounce me back. Almost felt like my sugar was low.

I will try the oatmeal as well. Sadly i found out today that i have a 1 to 1 ratio of egg to bowel movement so i lost a lot of that today to !

[jsharp]

Can i put a pickle in my tuna or anything to flavor it?

[jsharp]

Im 185 and my last measure at the gym was like 18% on body fat? Im 5 10 i hate yogurt and really was just throwing it in there as a change up lol and i will only eat strawberry

[kalimus]

Also, try some different carbs with your meals. Brown rice is a great one (get the 10 minute uncle ben stuff). Sweet potato! I cant' stress that one enough. A WHOLE sweet potato is only like 120 calories, and is one of the single best sources of nutrients in one item I mash mine, and put in nutmeg and cinnamon, and measure it out to 300grams.

Also, calories are super important, but break them down into how much of it is protein, fat, and carbs Try at first for a 40/40/20 split of protein/carb/fat. A good starting point is to do 1gram of protein per pound of body weight.

200 pounds, would put you at 200g protein and 200g carbs (which will be 1600 calories), and about 45grams of fat another 400 calories

[kalimus]

Originally Posted by jsharp

Im 185 and my last measure at the gym was like 18% on body fat? Im 5 10 i hate yogurt and really was just throwing it in there as a change up lol and i will only eat strawberry

at 185, I would eat pretty much exactly what I put up there for you (to start). Also, how did you get your bodyfat measured? Oh, and I actually put about 1tbsp of reduced fat mayo/2 cans of tuna. I put a piece of 2% american cheese with my two slices of bread to give it some flavor ;-)

[jsharp]

I hate sweet potatoes lol go figure. I can deff do the rice i actually already bought some. It was just a machine u hold so i dont know how accurate it was all i know is 6 months ago it was 23% so its got better but not sure on accuracy! My problems is i need some meal ideas that i can eat with fish shrimp chicken and sirloin so i have good lunch and dinner choices instead of filling like i justeat 6 snacks a day. Opening a can of tune on bread is dandy but not what i would prefer for lunch and dinner

[kalimus]

Originally Posted by jsharp

I hate sweet potatoes lol go figure. I can deff do the rice i actually already bought some. It was just a machine u hold so i dont know how accurate it was all i know is 6 months ago it was 23% so its got better but not sure on accuracy! My problems is i need some meal ideas that i can eat with fish shrimp chicken and sirloin so i have good lunch and dinner choices instead of filling like i justeat 6 snacks a day. Opening a can of tune on bread is dandy but not what i would prefer for lunch and dinner

Well I don't know if you know how that machine works, but it's going to very depending on how hydrated you are, and what time of the day it is (how long you've been up). use it like you would use a dyno! Just make sure it's at the same time of morning, and you're at similar hydration levels.

About your meals... do what I do. Cook and portion out like 10 meals on sunday. That way you can have full meals that you can microwave throughout the week. So it should be breakfast, snack, lunch, snack, dinner, snack Brown rice, whole grain pasta. You can pair those things with any of your meat selections. And if you like a little extra flavor... get some salsa. You can put that sh** on everything! haha.

[kalimus]

Originally Posted by Darryl197

Ok....so I would like to lose 7 pounds by the end of this month, what are my odds if I'm good ?

Depends. How tall, how much do you weigh, and do you know your BF%? Unless you're fairly lean, 7 pounds is pretty achievable

[CFD]

[QUOTE=jsharp;4896206]Started today here is what i tried had 60 min of fasted cardio and circuit at 5 am

1. 3 egg whites only 50 cal per chart
1 % yogurt 6oz 170 cal
16 wheat thins 130 cal
8 oz water

2. 5oz tuna in water 100 cal
16 wheat thins 130 cal
Spinach 35 cal
8oz water

3. 4oz top sirloin 229 cal per chart
Cottage chees about 4oz 1% 80 cal
corn on cob 90 cal
8oz water

4. 1 whole boiled egg 75 cal per chart
1/2 cup peanuts 428 cal per chart
16 wheat thins 130 cal
8oz water

5. 5oz tuna in water 100 cal
16 wheat thins 130
1 cup frozen yogurt 200 cal
8oz water

6. 4oz grilled chicken lemon pepper 196 cal per chart
Peas and carrots mixed 70 cal
Corn on the cob 90 cal
8oz water

2433 cals

Overall i did great. Pls do offer advise on my plan today i just winged it. I got really hungry at 3 and was a bit nauseated and sweated a bit followed by being real tired. My next meal helped. It may be this is my first day on a scaled back diet.[/QUOTE


Sorry I got tied up. Kalimus has made some good suggestions but I wanted to point out a few things Right of the wheat thins sond like a healthy snack but take a look at the ingredient list and nutritional values. They have quite a bit of fat, including some saturated fat and several different sugar sources. For the amount of carbs and cals there are much better choices.I would can them and add some foods like oatmeal, brown rice or even whole grain bread. Remember though even with whole grain breads the ingredient list is very important, many have added sugars, high fructose corn syrup etc. As already mentioned corn is not the best choice. Green fiberous vegetables are much better. Try to stay away from simple, starchy carbs with the exception of possibly post workout. I would add more protein as well, what's with 1-3 eggs, you've got to eat.

[kalimus]

Originally Posted by CFD

Sorry I got tied up. Kalimus has made some good suggestions but I wanted to point out a few things Right of the wheat thins sond like a healthy snack but take a look at the ingredient list and nutritional values. They have quite a bit of fat, including some saturated fat and several different sugar sources. For the amount of carbs and cals there are much better choices.I would can them and add some foods like oatmeal, brown rice or even whole grain bread. Remember though even with whole grain breads the ingredient list is very important, many have added sugars, high fructose corn syrup etc. As already mentioned corn is not the best choice. Green fiberous vegetables are much better. Try to stay away from simple, starchy carbs with the exception of possibly post workout. I would add more protein as well, what's with 1-3 eggs, you've got to eat.

Yep... all of this! For bread, I use "oroweat". it's a little more expensive, but very little sugar, and no HFCS. I also don't eat it every day. And most surprising... where is your protein shake? Whey protein has a very important purpose, especially right after a workout. Whey gets shuttled to your muscles very quickly. Protein and fiber both help keep you feeling full, and you should take advantage.

The last thing, it's good to see you're keeping track of your water intake, but you're not drinking enough. Just drink it consistently through the day (get a camelbak bottle or something). You should aim to be peeing about once an hour, and pee should be very very light yellow or almost clear. I drink about a gallon and a half of water a day!

[CFD]

This is something I posted earlier but thought I'd bring it up again. You could do something like this with your tuna and make a real meal out of it and keep proper macronutrient percentages.. Please keep in mind I am a mechanic/machinist not a chef. lol.Today is weight trainning day for me, I always eat carbs on the days I lift but I like to eat healthy so todays lunch is turkey on wheat, I use mustard now and then but more often I use horseradish and have a bottle of water with it. Now everyone is thinking how boring and it is, it even looks boring as seen in the first picture below, if this is how I ate I would be on a see food diet, if I see food I'd eat it. Here is the nutrient value

283 cals
22 g carbs
38 g protein
4 g fat
5 g fibre

Pretty healthy huh? sure is BUT want to make it much much better? In the second picture is how I eat turkey on wheat. By adding baby spinach, tomato,green pepper and red onion a dash of salt and pepper you end up with this

320 cals
28 g carbs
44 g protein
4g fat
8 g fibre

Now the second picture is real healthy. The pepper, spinach, tomato and onions add very little to the values most of us talk about but in addition I added fibre vitamins minerals and very very important antioxidans. When you exercise especially strenuously as in weight lifting you produce free radicals which are toxic to the body and have been linked to cancer, he antioxidans in these vegetable eliminate them and are beneficial in providing essential nutrients. So when you eat don't be stingy in adding veggies to your meals and colorfull veggies are usually higher in nutrients than less colorful ones. Also don't be afraid to spice things up, spices add neglidgeable amounts of cals but also make your meals more thermogenic. So eat healthy but enjoy it as well.
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