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.
Hey everyone, I'm trying to drop about 40 lbs by cleaning up my diet and getting back into the gym. I'm currently 215 lbs. (I've lost 5 lbs since starting my eating routine), I'm 5'7", and I'm 27 yrs. old. I started to change my diet on 1/2/05 and I'm going strong. My diet is as follows:
Breakfast:
1/2 cup oatmeal
Banana or Apple
Snack:
1/2 cup lowfat cottage cheese
no sugar applesauce
Lunch:
Salad of some type w/ Chicken
Snack:
1/2 cup lowfat cottage cheese
1/2 cup no sugar applesauce
Dinner:
Some sort of meat (Chicken, steak, or fish)
Steamed or raw veggies
--I've successfully stopped drinking sodas and I drink all water or decaf tea.---
Any thoughts on improvement of this diet or does it look good? I know if appears boring and repetitive but it works for me.
What does the total caloric intake look like? You might also consider a small snack before bed..
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"It's what you've got inside that matters. The details and technological things will take you only so far. You still have to pedal the bike. Some people are always looking for the magic secret. There's no secret. Just bust your ass." -Dave Zabriskie
It is a good quick shot of protein, but lean meats (chicken breast, turkey, lean red meat, fish) are a much better option during the day. It's better to have at night because it is full of casein protein, which digests much slower than whey. This is optimal at night to prevent muscle from catabolizing. Not sure about the sodium consumption.
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"It's what you've got inside that matters. The details and technological things will take you only so far. You still have to pedal the bike. Some people are always looking for the magic secret. There's no secret. Just bust your ass." -Dave Zabriskie
Thanks for the replys and suggestions. RipStone says he thinks my cal intake looks a little low but I feel satisfied and I don't feel hungry during the day eating this way. The only thing that is puzzling me right now is the fact that I haven't dropped any lbs. this week. I've excercised 3 times this week (trying to slowly get back into it)by doing some heavy cardio for about 40 minutes. I always thought that if you were in a calorie deficit then you're body would start dropping the weight. I don't feel as if I'm depriving myself of anything. I'm eating a protein and at least a carb every meal and I've incorporated more veggies and fruit into my diet then I used to. Could it be that my body is trying to get used to the change?
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\"Many of life\'s failures are people who did not realize how close they were to success when they gave up... \" - Thomas Edison
your caloric intake, to maintain 215lbs, should be 3311 calories/day. To lose 1 lb a week, 2811. So, you need to eat more. Like I said, I'm just a noob, still learning as I go. Hope this helps. .....MD
Thats about right. But if you cut too much your metabolism slows down. I think they say not to go below 2000 calories/day, from what I've read on the board and elsewhere. I'm at about the same weight as you, and I'm trying to eat somewhere in the range of 2300-2500 calories.
Originally posted by md11hydmec: Thats about right. But if you cut too much your metabolism slows down. I think they say not to go below 2000 calories/day, from what I've read on the board and elsewhere. I'm at about the same weight as you, and I'm trying to eat somewhere in the range of 2300-2500 calories.
Are you the same height as I am (5'7")with a stocky build? How is eating that many calories working out for you?
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\"Many of life\'s failures are people who did not realize how close they were to success when they gave up... \" - Thomas Edison
I'm 5'10" with, I think, a stocky build. Its ok, but it takes some creative eating times. It's worked out ok. I've managed to lose around 17 lbs. I'll be weighing myself on Monday morn and I'll post it. The hard part for me, is that some days, I go a while between snacks. But other than that, I usually carry around healthy finger foods. Fitday is good at keeping track of your calories.
Yeah, I'm using Fitday. That's an excellent tool. I've lost another 3 lbs. So, I'm now down 8 lbs. total since Jan. 2. I just need to lose 2 more lbs. this month to hit my goal for the month.
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\"Many of life\'s failures are people who did not realize how close they were to success when they gave up... \" - Thomas Edison
The only thing that is puzzling me right now is the fact that I haven't dropped any lbs.
I wouldn't worry about not see the scale move every day or even every week. Several pounds in variation are normal. I would limit my weighing to once a week in the morning after my morning constitutional but before eating. You will see a greater trend that way and won't fret the smaller fluctuations. (note: From the earlier cottage cheese comment, sodium makes you retain water weight).
I have cut out my consumption of cottage cheese during the day so that may have something to do with the recent drop of 3 lbs. Also, I kicked it up a notch in the gym.
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\"Many of life\'s failures are people who did not realize how close they were to success when they gave up... \" - Thomas Edison
Good job on the 3 lb drop. I'm at 213 right now. But, I also blew my diet big time this past weekend, so, I'm happy being at 213. Good luck. Hopefully we'll see each other at 190lb [img]smile.gif[/img]
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