Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Here’s another thread that will go into my archive of “what should I do to loose fat?”
I am looking for the most effective diet for fat loss. I don’t care what food taste like or how little I have to eat, I only care about seeing AB’s by September. Let’s forget what I tried, it didn’t work, I am ready to move forward, drop 2-2.5lbs per week and become lean with a proven diet & nutrition plan. I am your test crash dummy, tell me what to do and I’ll tell you if it works.
Over the next week I am going to track my entire intake through Fit Day for everyone to evaluate. I have been following most of JB’s guidelines seen here à http://www.precisionnutrition. com/cmd.php?pageid=201330&u=s and I think things need to be tweaked a bit. My goal is to be 185-190ish, I am tired of being over 200lbs (@212.5 now), as I have been since I quit smoking nearly four years ago.
All help in my quest for a beach body by September 14th are greatly appreciated!
I noticed that, I was trying to cut down a bit more today so I went for one egg in the morning rather than two. I just updated my Journal with a few protein tips and sucked down a whey shake along with some almonds to help even things out a bit.
Thanks for the tips Oldguy.
Quote:
Originally Posted by OldGuy
Well, just for today so far you're pretty light on the protein. You can't be following PN strategies with it looking like this.
probably the most successful diet for you will be one you can stick to
once you get really lean and decide you want that really dry, separated look extracellular fluid becomes an issue then things get really technical
up until you reach ultra lean mainly be concerned with adequate quality protein intake, consumption of essetial fatty acids, consumption of fruits and mostly non-starchy vegs, low fat dairy, and reducing cals below maintenance
understand there are no taboo foods (in regards to wt loss but the quantity of those foods that make them taboo)
once you get really lean and decide you want that really dry, separated look extracellular fluid becomes an issue then things get really technical
Interesting. Hey coach..would you mind expounding on some of the technical aspects of obtaining that "dry, seperated look" after hitting really lean? You've spurred our curiosity here.
You mentioned reducing calories below maintenance; I am a bit confused about the whole maintenance thing, I have seen so many different charts and tables that I don’t know what’s right and what’s not. Guessing, I would probably be pretty cut at 175-180 lbs, if I weigh 212.5 and 5"11" now and want to get to 185-190, what would my maintenance calories be?
All the charts and tables I have seen in the past advise to use your current body weight, not what you want to be at. If I wanted to stay at 212.5 this would make more sense to me, but since I want to loose weight and fat wouldn’t I want to be at a calorie deflect?
Thanks!
Quote:
Originally Posted by coach hale
many effective diets for wt loss
probably the most successful diet for you will be one you can stick to
once you get really lean and decide you want that really dry, separated look extracellular fluid becomes an issue then things get really technical
up until you reach ultra lean mainly be concerned with adequate quality protein intake, consumption of essetial fatty acids, consumption of fruits and mostly non-starchy vegs, low fat dairy, and reducing cals below maintenance
understand there are no taboo foods (in regards to wt loss but the quantity of those foods that make them taboo)
Adam, are you certain about your measurements on amounts of almonds, sunflower seeds, etc.?? Some of your amounts are pretty low - 0.05 cup, for example, in the case of sunflower seeds on the 5.1.07 entry. I'm only saying that because it's easy to rack up extra calories with nuts and seeds, even though they are very good for you. So if you are off a bit on those estimates, it could throw off your calorie calculations.
Thanks for looking BamaDave some of the entries may look off or low but I can assure that I will always over estimate for the sake of my waste-line. Most of the entries that look low were all mixed together in to create a delicious salad, That explains the 0.05 cup of sunflower seeds, I would have opted for a tsp measurement if it were available.
OldGuy: I haven’t followed the 2000 calories thing for very long, actually I was probably eating a lot more. I am feeling leaner & I think I am looking leaner. I will weigh myself next Monday and let you know how it’s going.
I am still confused about the whole maintenance calorie thing. With so many charts and tables available I don’t know which one is correct. In the past I had reduced my diet to 1500 calories and people said I wasn’t eating enough. I currently weigh 212.5 and I’m 5"11" I want to get to 185-190, what would my maintenance calories be, or better yet what chart is best to use to determine maintenance calories?
Maintenance varies. The reason being that someone at you height and weight but with less bodyfat will burn more calories (muscle is more metabolically active than fat). You need to know at what calorie level you eat where you maintain your weight. Once there you will know what you can cut down to so you can lose weight.
By the way, you never mentioned what workout plan you were following.
__________________
"A government big enough to give you everything you want is a government big enough to take from you everything you have."
FitDay used to have a calculator for projecting daily calorie needs that seemed very much in the ballpark for me. I don't know if they changed it or not.
I hit the scale this morning, couldn’t resist since I am seeing results.
Monday – 212.5
Today – 209.0
Looks like things are moving in the right direction!
Anyway, I have split all my calories into 7-9 meals per day at about 250 calories per meal and it’s working pretty good. I don’t ever feel hungry or full, just normal.
I will keep everyone posted on the progress and stick to the 2000 calories per day for now.
No chart is ever going to find them for you.. Its more something you have to figure out by yourself..
Everyone is much different, for me, I weigh around the same as you and loose weight at 3500cals per day, but this probally isnt going to work for you. If your making progress, dont change anything.. if not, lower the calories.
I highly doubt you would ever have to go under 2000cals per day being that you are over 200lbs. Thats only bw x 10 cals which is what most would consider pretty extreme.
Although I am not particularly happy with these numbers I think I have finally figured out my diet. Maintenance is around 2100-2300 calories per day, to safely loose weight I can eat between 1700 and 2000 calories per day. I have been following JB’s PN diet and eating 8 to 9 times per day. Two weeks ago I started this post weighing 212.5, currently I am at 206.0 and the scale continues to go down every day.
Thanks for the help everyone!
I will keep you posted on how things progress.
Your numbers seem really low. You're 206 lbs and you think you're maintenance is 2100-2300? I am 5'7", 180 lbs and my maintenance (with no working out) is 2200 calories. Your BMR alone is probably close to 2000 calories.
__________________ If your dog is fat, you aren't getting enough exercise. -Unknown
Like I said, I am not particularly happy with the numbers (I really like to eat). If this is what it takes then this is what I will have to stay at.
Quote:
Originally Posted by tasinquefield
Your numbers seem really low. You're 206 lbs and you think you're maintenance is 2100-2300? I am 5'7", 180 lbs and my maintenance (with no working out) is 2200 calories. Your BMR alone is probably close to 2000 calories.
Yes, and you may need to eat more. I don't know how tall you are, but if you are working out 3-5 times a week, at 205 lbs you'd need close to 3200 to maintain. Reducing by 20% would mean roughly 2500 calories a day, which is well above where you say you are eating.
__________________ If your dog is fat, you aren't getting enough exercise. -Unknown
Okay, Now U Tell Me What To Do.
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