Sample menus?

[Kootch]

Anyone want to share what they're eating to lose this extra bulk? I'm going 6 meals/day at 1800 cals total. Just wondering if anyone has any 'must have' meals that they use on a regular basis?

[Lost Dog]

Originally Posted by Kootch

Anyone want to share what they're eating to lose this extra bulk? I'm going 6 meals/day at 1800 cals total. Just wondering if anyone has any 'must have' meals that they use on a regular basis?

Welcome.

1800 calories is very low for your weight.

If you use the Harris-Benedict formula, you'd probably aim for more like 2100 calories before any extra exercise is factored in.

You might be losing weight very quickly right now, but it may not be sustainable. I don't want you to get dissappointed if things slow down. At some point, your body may slow down to compensate for so few calories.

As to foods, what type of diet are you following? That might help to point you in the food direction.

[Kootch]

Originally Posted by Lost Dog

Welcome.

1800 calories is very low for your weight.

Ooops. Sorry, I was just going by what Newman and Mohr were suggesting in this thread, both suggesting around 1800 for someone obese or over 250 lbs:
Obese Training

Maybe I do need to shoot for more calories - I am doing some cardio daily (not much yet but slowly trying to add more in each day).

Thanks!

[Lost Dog]

They may be right. I was 235 (at 6'1") and just started at 1000 below maintanence. I think they have more experience with clients who are heavier (while I have no client, other than myself).

Chris's explanation seemed to make a lot of sense. The more extra mass you have, the lower you can go in relation.

I'll certainly defer to Chris and Newman in this. As long as you have a plan for the long term, that should be good.

Sorry to confuse the issue.

[Kootch]

Originally Posted by Lost Dog

I'll certainly defer to Chris and Newman in this. As long as you have a plan for the long term, that should be good.

Sorry to confuse the issue.

No confusion at all, really. That's what I'm here for - to be challenged on how I'm doing things, to share where I'm heading, and to hear from the vast experiences of people just like you, and Newman, and Chris, and so many more. It all gains to educating myself as to what should go in my body, and more importantly why...

[James Newman]

When you first asked this question my immediate thought was, I don't have any particular "meal" that I like more than others...what I have are types of foods. I try to make sure I have balance and diversity in my meals. I make sure I have fruit and veggies everyday. I add in my healthy fats. I drink plenty of water and green tea. And I get protein from various sources. That is about it. I consume carbohydrate in the a.m. and then in the workout window in accordance with nutrient timing principles.

Some of my favorite foods include:

Spinach
Salmon
Berries
Chicken Breast
Elk
Buffalo
Quinoa
Peppers
Fuji and Gala Apples
Natural Almond Butter
Flax Meal
Unsalted Mixed Nuts

I could probably go on for awhile...lol....

Check out Adam's Diet, Precision Nutrition, the Testosterone Advantage Plan... (again, I could go on). I believe in building healthy habits rather than saying I can only eat "these" foods.....

There is a wealth of information on this forum, keep asking questions and we'll do our best to answer them or point you in the right direction....

Newman

[RacerBill]

This is closer to 2300 calories, but here is a typical day. Folks familiar with Berardi will recognize it as being based on the "One Size Fits All" plan from his No Nonsense Nutrition DVD:

Breakfast:
Egg white omelet with spinach and pepper jack cheese

Morning snack:
Spinach, red pepper strips, 1/2 chicken breast, vinaigrette

Lunch:
Spinach, walnuts, lean beef patty, vinaigrette
Baby carrots
Apple

Afternoon snack -- same as morning snack

Dinner:
Salmon fillet
Broccoli
Spinach with vinaigrette

Nighttime snack:
Cottage cheese, spoonful of peanut butter

I'll mix and match veggies and protein sources (always veggies for veggies and protein for protein -- just so we're clear on that), depending on what groceries are available, or what's in season at the farmer's market, or for other reasons.

Since today is a Friday in lent, it looked like this:

Breakfast: Oatmeal, yogurt, blueberries, vanilla whey protein

Morning snack: spinach and peppers with vinaigrette, cottage cheese

Lunch: spinach with vinaigrette, tuna, carrots, apple

Afternoon snack: chocolate protein shake with flaxseed meal

Dinner: Fish chowder

Snack: cottage cheese, peanut butter.