NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[Speedy1975]

Thanks CFD. It's all those pull ups we talked about before and the 335# smith shrugs LOL I'm pretty happy with my traps these days, but wish my lats would get a bit wider/thicker.

[CFD]

Originally Posted by Speedy1975

Thanks CFD. It's all those pull ups we talked about before and the 335# smith shrugs LOL I'm pretty happy with my traps these days, but wish my lats would get a bit wider/thicker.

Trying to isolate the lats and traps I find a bit difficult as you tend to use your arms but two good exercises that I can really feel specifically in the traps and lats would be upright rows and cross cable pull downs. The cross cable pulldowns let me really squeeze at the end and allow for the largest range of motion. The seem to target the muscles from different angles than chins and shrugs which can fill out the muscles a bit.

[kalimus]

Don't forget a military press for the traps as well. Granted it's a shoulder exercise, but your traps are pretty involved in that as well I've always had the best success with lats by doing a couple of weeks with back that's nothing but wide grip pulls. Pull ups, pull downs, rows... I'll have to see if I can't find someone to take a picture in the next couple weeks. I'm excited to see everyone's progress in the beginning of July! Support team for the win!

[RubyCamaro]

Well First full day of new diet plan. Kind of weird. The new shake I'm sure has more calories than the old version but I guess it is more balanced. Probably cut a few calories with work meals but I was more thirsty than usual. I guess that is good as I was having a hard time pushing myself to drink enough during the day. Probably cut more than a few calories on supper broiled salmon & a side salad. But..............Now I am cheating some. I had the day from hell & right or wrong, I am having myself a glass of wine!

[CFD]

Originally Posted by RubyCamaro

Well First full day of new diet plan. Kind of weird. The new shake I'm sure has more calories than the old version but I guess it is more balanced. Probably cut a few calories with work meals but I was more thirsty than usual. I guess that is good as I was having a hard time pushing myself to drink enough during the day. Probably cut more than a few calories on supper broiled salmon & a side salad. But..............Now I am cheating some. I had the day from hell & right or wrong, I am having myself a glass of wine!

If you would like to post your eating plan we can have a look and maybe make some suggestions.

An occasional glass of wine is acceptable, I guess, LOL.

[RubyCamaro]

Well I mad the shake suggested to me in this thread all weekend & this morning (except still with soy protien until I can get to GNC). I made the chicken & veggie recipe also recommended & took one of those for lunch along with one of my home made trail mixes (I still have a few left) and a boiled egg & a few rice & nut crackers for my snacks). Then grilled salmon & side salad of romaine lettuce & a bit of home made oil/vinegar dressing.

[CFD]

Originally Posted by RubyCamaro

Well I mad the shake suggested to me in this thread all weekend & this morning (except still with soy protien until I can get to GNC). I made the chicken & veggie recipe also recommended & took one of those for lunch along with one of my home made trail mixes (I still have a few left) and a boiled egg & a few rice & nut crackers for my snacks). Then grilled salmon & side salad of romaine lettuce & a bit of home made oil/vinegar dressing.

Is the shake you're reffering to the one I suggested as a meal replacement?

You do have to count cals and watch carb/protein/fat ratios, the reason I'm bringing this up is that if you're using the shake recipie I gave it has flax seed which is a healthy fat, the trail mix you made may have some nuts as well as the nut crackers, which has more fats, the Salmon has more fat and the oil in the salad dressing has fats. Although healthy fats are extremely important they are calorie dense and the cals can add up fast so the amounts may be high and not balanced.

This is why a few of these and some of those does not work. recipies are great as they are always the same in nutrients so once you figure it out once you don't have to do it again but when you combine a little of this and a little of that on the fly it can throw everything off.

[RubyCamaro]

Gee. Epic fail. So what gives then? I have to have supper. It is going to have meat right? Meat has fat. Didn't you say something about having a shake in the evening too? That would be fat too unless I leave out the flax. Still it is calories, more calories than the shake I was making before. But it had no complex carbs & no fat. I think this is getting more complicated than it needs to be. I will figure it out I guess.

[CFD]

Originally Posted by RubyCamaro

Gee. Epic fail. So what gives then? I have to have supper. It is going to have meat right? Meat has fat. Didn't you say something about having a shake in the evening too? That would be fat too unless I leave out the flax. Still it is calories, more calories than the shake I was making before. But it had no complex carbs & no fat. I think this is getting more complicated than it needs to be. I will figure it out I guess.

Don't worry, we'll get it right.

Ok, the meal replacement shake I posted is better suited for your morning meal if you don't have time for a solid meal. It has both complex and simple carbs as well as protein and a healthy fat. It is a bit high in carbs to have at night. Also, my mistake is that recipie meets my caloric needs and should be adjusted slightly for you. Where as we don't have specifics on your body composition I can only guess at your needs but I would think using 1/4 cup oats would be better and 1 scoop protein powder.

This is how you do it. I am going to use this as an example because I don't know your specifics. Let's say your requirements are 1500 cals a day, now you divide that by how many meals a day you eat, preferabaly 5 meals so 1500 cals devided by 5 meals = 300 cals per meal. Now the ratios, different people's bodies respond differently to macro ratios but for a starting point let's say you go with 50/30/20, that would be 50% of your cals from carbs, 30% from protein and 20% from fat, so 150 cals carbs, 90 cals protein, 60 cals fat.

1 gram carb = 4 cals
1 gram protein = 4 cals
1 gram fat = 9 cals

so your meals should be

150 cals carbs or 37.5 grams carbs
90 cals protein or 22.5 grams protein
60 cals fat or 6.6 grams.

Now the work is done, make your meals around 37 grams carbs, 22 grams protein and 6 grams fat, how do you know how much that is, easy look at the ingredient list on the foods you choose or in a food database, for example if you look at the back of an oatmeal package you will see it says serving size 1/2 cup = 27 g carbs , 5 g protein, 3g fat so you , so you need a few more carbs, more protein and fat so lets say you get your protein from eggs but eggs also have fat so skip the yolks (fat) and go with egg whites, you will see on the egg carton that eggs have about 6g protein so 3 eggs is about 18g protein pus the 5 g protein from the oatmeal gives you 23 g protein, in this case you are a little shy on fat so you could keep 1 yolk or instead use a healthy fat like a tsp flax seed or a few slivered almonds in your oatmeal, almonds and flax seed have carbs which will bring your carb macro's in line.

This may seem complicated but look at it like this you now know that 1/2 cup oatmeal and 3 eggs will meet your needs so you don't have to think about it again.

Cals and nutrient ratios don't have to be exact but should be close, if you go a little over or under in a meal take it into consideration on the next meal so as long as your 1500 daily goal is close you are good to go.

[Speedy1975]

What CFD posts is accurate, but can be intimidating for someone learning the ropes with these macro nutrient ratios.

I used http://www.livestrong.com/myplate/ when I was starting out. It's a huge database of just about every food you can imagine. You plug in what you ate and when and it does all the match and ratios for you. Very handy for learning to tweak your diet.

[kalimus]

Originally Posted by Speedy1975

What CFD posts is accurate, but can be intimidating for someone learning the ropes with these macro nutrient ratios.

I used http://www.livestrong.com/myplate/ when I was starting out. It's a huge database of just about every food you can imagine. You plug in what you ate and when and it does all the match and ratios for you. Very handy for learning to tweak your diet.

Myfitnesspal and Dailyburn also. They have apps for your phose too

[CFD]

The databases listed above are cool, where were they when I learned this stuff. LOL. Regardless of if you do the math or use a plug and play database, if you aren't calculating your meals this way or following recipies that have it figured out YOU HAVE NO IDEA OF WHAT YOU ARE EATING and without knowing what you are eating you will most likely not succeed, This is science not guess work.

[RubyCamaro]

Originally Posted by kalimus

Myfitnesspal and Dailyburn also. They have apps for your phose too

Okay I started trying to enter my info on this at work & will finish when I get home (some stuff is guesswork right now) I'll let you know later. Class time now!

[RubyCamaro]

Okay guys Here is my intake from today from your site. Is this enough detail for ya?
1788 calories remaining
891 Calories consumed
679 calories burned

Daily Intake Totals
Cals
891
Fat
27 g
Cholesterol
360 mg
Sodium
385 mg
Carbs
43 g
Fiber
2 g
Protein
66 g
Sugars
19 g
Your Recommended Daily Allowance based on a 2,000 calorie diet scaled to your calorie goal. Set Custom Nutrient Goals
Your Customized Nutrient Goals Revert to Recommended Daily Allowance
2000
65g
300mg
2400mg
300g
25g
50g

Percent of your Recommended Daily Allowance based on a 2,000 calorie diet scaled to your calorie goal
45%
42%
120%
16%
14%
8%
132%