NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[jsharp]

Well shoot me what u got. Ithink i can stick with a plan. My problem is i cant think of a well rounded meal and snack that fills me up but is good. I am willing to tighten and cut back on the bads. I have already managed to cut back to one potato a week vs one every night and went from soda to water! And i HATED water. So i may adapt well!

[CFD]

Originally Posted by jsharp

Well shoot me what u got. Ithink i can stick with a plan. My problem is i cant think of a well rounded meal and snack that fills me up but is good. I am willing to tighten and cut back on the bads. I have already managed to cut back to one potato a week vs one every night and went from soda to water! And i HATED water. So i may adapt well!

I have a few ideas that may be able to include some of what you like but I need a little more info and may be able to suggest a few alternative foods that are better choices.

A quick question, are you able to eat when you want or are you restricted by your daily schedule

[jsharp]

I can eat whenever

[CFD]

Originally Posted by jsharp

I can eat whenever

That makes things much easier and is an ideal situation.

Idealy, you should eat 5-6 meals a day, 6 being best for men and 5 for women. This is very important because it takes about 2.5 - 3 hrs to digest a proper meal, so if you eat every 2-3 hrs you have a better chance of burning the cals you consume rather than storing them, you can provide a steady flow of nutrients and control insulin spikes, this is important as fat loss and high insulin levels do not work, you will be able to eat properly sized meals and not feel hungry because by the time you digest your meal it will be time for another. Some people actually find it difficult to eat that many meals as everytime you turn around you are eating.

Everyone has different likes and dislikes when it comes to eating so it's hard to recomend a meal plan, it is much easier if you write down what you eat and when and then I can look it over, modify and find food choices similar to what you like that may be better choices.

You have heard the saying if you give a man a fish he eats for a day, if you teach him to fish he eats for a lifetime, well I'm going to teach you to fish. lol.

Below is the food data base I posted earlier and a meal plan I posted. Using the meal plan as a guide of when to eat what types of foods and the amounts of carbs, proteins and fats what you can do is pick from the food data base the foods you like and substitute them for the ones in the meal plan.
For example we will use two meals, the first one will be breakfast 1
you say you don't like oatmeal so choose from the list of complex carbs you can live with so instaed of the oatmeal (not your biscuit lol) choose the whole wheat bagel. it's not in the data base but if you want meat with your breakfast remove a couple of eggs and add turkey sausage, turkey bacon or canadian bacon, these are all acceptable as long as you stay close to the cals and percentages in the chart.

example 2 meal # 5 you will see that there are no starchy carbs only fiberous carbs, but lets say you don't like salmon or grean beans so substitute them with a different choice from the same category.

A few posts back are some recipies for smoothies, you can substitue one or two of your meals with one that has similar nutrient values.

A general rule two follow is always eat protein with every meal, eat complex starchy carbs earlier in the day and fiberous carbs later in the day. Try to keep the ratios of carbs, proteins and fats close to what's in the sample menu as the ratios of these nutrients and their sources are what ramps up fat loss.

If you want you can put together a couple of sample meals and I can look them over and point out the good and bad.

You can prepare the foods the way you like but baking and broiling are good, FRYING IS NOT

Once I see your food choices I can provide recipies that suit your taste, actually everyday I will post one or two that will fit right in with this plan.

You workout at 5 am, do you eat before or after your workout?

[camaroitalia]

Just printed out that chart and stuck it on my fridge!
Have you ever heard of sharataki noodles?
they are 0 cal and I heard they do not taste bad with a little added flavor to them..
I want to try them, heard about it from bodybuilding.com

I also want to try making protein pancakes soon

[jsharp]

Thanks ill work on this tommorow.! I eat at 8-9 am. My workout is very intense to the point where the first few times i vomited several times. I find now i dont vomit but if i eat anything or drink shakes before or right after i get burpy and nauseated so i generally consuume a bottle of water during and two within the hour after. There for a while i ate jello it settled my stomach and i luv it!

[jsharp]

Im picky about noodles. I really dont like them other than spaghetti and honestly its the sauce garlic bread and meat i like about it not the noodle lol i will only eat angel hair and macoroni noodles!

[camaroitalia]

Originally Posted by jsharp

Im picky about noodles. I really dont like them other than spaghetti and honestly its the sauce garlic bread and meat i like about it not the noodle lol i will only eat angel hair and macoroni noodles!

that sharataki noodle comes in angel hair and several different styles, i personally have never tried it. but i would like to because it is so low cal and i heard it fills you up easily. people were mixing sauce and grilled chicken and many other things along with it.

[jsharp]

Ok then that sounds delicious

[camaroitalia]

Here we go. This is the 0 calorie one.


There is also a tofu version that I heard has a more meaty taste, 40 cal for the entire bag on that one.

I know it comes in angel hair and fettucini

[jsharp]

ok looking over the menus I have a couple of questions. When is the best time to work in fruits and dairy? Didnt really see a good way to figure that out. Also as far as the eggs go can I just boil eggs and take out the center and eat the white? If so how many of those can I eat in one meal? With my meats like my sirloin and chicken and shrip is it oke to eat some heinz, a1 or ****tail sauce with it if I use it sparing? Is pork chop or pork steak bad?

[kalimus]

Just to add to this topic a little (I hadn't seen this before)... I do a cutting phase to get my six-pack about this time every year. I know quite a bit about nutrition, and would be more than willing to help anyone out that needs it.

Nutrition is something most people will always disagree on, from trainers, to nutrionists, to people that do it as a hobby. I can share what works well for me, as well as the reasons I follow the eating habits I do. I'm going to make a second post that is a write up about how your body physically processes your types of food, and it's a very good read. Your training is SUPER important... but you can't out-train a lousy diet!

Supplements are great, but they are there to supplement, not replace. I personally use a whey and casein protein, a pre-workout stimulant, multi-vitamins, fishoil, and CLA. You shouldn't need a single thing more than that... and maybe not even all of that. The vitamins are there because the way I eat on a diet, I want to make sure I'm getting all the nutrients I miss since there are certain foods I avoid entirely. The only reason I bring that up, is because many people will tell you that you don't need to take them.

As far as tips.... if you aren't couting calories, weighing/measuring your food, and preparing almost everything yourself... you're not putting in the effort you could. Additionally, for those of us that work long hours (like I tend to)... I cook for like 2-3 hours on Sunday. I have some plastic containers, and make 10-12 preportioned home-cooked meals that I can take with me to work and microwave (and dinner if I feel to lazy to cook) throughout the week. This really helps you from being tempted to go out to lunch with friends and stick to your plan.

The rest of my diet is preference, and I have reasons for it all. If anyone would like to know, just ask Incomming wall of text for a next post ;-)

[kalimus]

As you eat, the following happens:

1. Digestion starts immediately in the mouth, where the amylase enzyme starts breaking down starch into glucose. Simple carbs are converted to glucose almost immediately after they are eaten. Complex carbs first need to be broken down into simple carbs before they are converted to energy. Glucose is converted to energy in the form of ATP, as your body requires.

2. After you have met your immediate energy requirements, your body's next priority is to replenish glycogen stores. Glycogen is a way of storing glucose where it can be made immediately available in the case of exertion, such as sprinting or lifting heavy weights, or endurance exercise. Insulin stimulates the action of the glycogen producing enzyme, glycogen synthase.

3. Protein is first broken down into short chains of amino acids by the enzyme pepsin, and then into single amino acids by pancreatic enzymes such as trypsin. Amino acids cannot be stored in the body, and will form an "amino acid pool" in the body, which can be drawn from when muscle synthesis is required, or when glycogen stores are depleted. Once the 'amino acid pool' is full, excess amino acids get converted to sugars (carbs) and fatty acids.

4. Once glycogen stores are depleted, your body will use up the 'amino acid pool' as fuel before turning to fats. This is why you should do cardio on an empty stomach if your goal is to lose weight - so that both the glycogen stores and amino acid pool are quickly used up, forcing the body to turn to fat for fuel. Also, this is why you should not do cardio if your goal is to build muscle mass, since this amino acid pool will then be used up as fuel, and will no longer be available to draw amino acids from for muscle building.

5. Once all available glucose, glycogen, and free amino acids are used up, your body will start using fat as a fuel.

6. If there is an excess of carbs, these will be converted to fat as soon as the glycogen stores are full (roughly 30-40 minutes after eating). An excess of protein depends on your total protein consumption during the day, and is independent of the amount of carbs/fat consumed, but will depend on your amino acid pool as described above.

(An interesting consequence of this is that if your amino acid pool is full, every gram of protein you eat will turn to fat. Conversely, if your amino acid pool is being used up faster than you can refill it, no matter what your daily calories, you could eat almost unlimited (pure) protein without putting on a single gram of fat from it.) - This is also why it is important to eat your protein in many small meals during the day! Your body cannot normally handle more than 25-40g of protein at a time, and will convert the rest to sugars and fatty acids, whereas eating it spread out over the day will give you a non-fattening, endless source of amino acids for your muscle building!

7. Fats which you eat are broken down mainly into fatty acids, which are stored as fat, but also as glycerol, which is used to help break down glucose into energy. Thus, too much dietary fat will result in fat storage. Too little fat will result in too little glycerol, resulting in inefficient glycolysis (carb digestion), which will mean your body will use other resources such as muscle for fuel, something you most definitely don't want.

[kalimus]

Also... I love this poster