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2003/07/22, 06:30 PM
Well i've been dieting for many months on and off for a couple of years but i never manage to get where i want to and so i end up giving up. It's not the fact that i can't stick to the dieting part..just that it doesn't work so i've been researching for a long time to figure it all out.
I use to be heavy at 230lbs. I'm now at 205 and have been as light as 190 (i'm 6'1 by the way) Anyways I still always manage to have huge love handles, stomach and thighs while the rest gets really trim. My nutrition plan here says about 260g of protein, 520g of carbs and 60g of fat with 3300 calories in total. Should i follow that to a tee then and hope for the best. (i work out 4 times a week and run on the treadmill for 30minz 3 times a week for those wondering about that).... Any advice??
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2003/07/22, 06:40 PM
Ohh... here's a sample of what i've eaten today.
meal#1 5 eggs (2 whole, 3 whites), peach, apple
Meal #2 can of tuna with 1tbsp mayo, 2tomatoes w/ oil&vin, 2 potatoes
meal #3 can of tuna w/ 1tbsp mayo, with 2 potatoes
meal #4 chicken breast with 2 cups brown rice, red pepper
meal #5 chicken breat with 1 cup of brown rice
and i have 2 more small meals planned that will get me to my goal..
Only problem is that this strict diet never seems to get my to my goal of losing all my fat. It's not following the diet that's hard..it's getting the results..now that's frustrating :(
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2003/07/22, 08:15 PM
Love handles are the very last to go usually. I know it gets very frustrating, but what happens here is where most people fail on a diet. They get to a point, and then things stop, they give up, and there goes progress. At this point in time you need to re-evaluate things. When you first start on a diet, anything works, most likely a caloric reduction at the beginning. At some point, the current diet is no longer a caloric reduction, thus loss stops and this becomes more maintenance calories. You need then to adjust the diet, or increase exercise, or both. Looking at your diet, I would immediately ditch the potatoes in favor of 2 cups of vegetables, and have a 1/2 cup of oatmeal with your first meal. (soluble fiber) The brown rice is good, but 1 cup may be excessive if it is too late in the evening. I would have that as my post training meal, and add a cup of veggies to it.(no corn or carrots, leafy green or asparagus, broccoli, etc.) This would be more advantageous use of the complex carbs. Try to at some point, prefferably last meal of the day, to get in some healthy fats like Flax oil or fish oils. Just these changes will/should get you started again. When this runs its course, use cardio as an extension of your diet and start cranking it up some. Never stop, your body will fight you, but you can win the battle of the love handles.
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Great people never want it easier, they just want to be better!
Ron
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2003/07/22, 10:03 PM
Thanks alot. I really appreciate your advice, I'll alter it and see if it works. Never had oatmeal before but it seems everyone eats it for breakfast.
Gotta pick up some protein as well.
Is the 500g of carbs good to follow? cuz that's a lot of carbs i think.
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2003/07/22, 10:09 PM
Way too many carbs if you are dieting. Just follow the outline I gave you. Add fibrous veggies to each meal, and use your complex carbs around workout times.
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Great people never want it easier, they just want to be better!
Ron
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2003/07/23, 10:35 AM
I now this is going to sound crazy, but start to lift heavier weights. I know I know every other thing says to lift lighter for more reps. But rememebr that the more muscle you have the more fat you burn. So got to a 6-8 rep range and as heavy as you can for like 3 months and see what happens.
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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2003/07/23, 12:57 PM
That is not at all crazy Mutt...it is a fact. Lighter weight with more reps is a setup for muscle loss. Always keep the weights up, and make the body work, even dieting.
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Quoting from 7707mutt:
I now this is going to sound crazy, but start to lift heavier weights. I know I know every other thing says to lift lighter for more reps. But rememebr that the more muscle you have the more fat you burn. So got to a 6-8 rep range and as heavy as you can for like 3 months and see what happens.
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Great people never want it easier, they just want to be better!
Ron
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2003/07/23, 02:05 PM
What's my target carb goal then?? I don't want to be too low that i start losing my muscle. (i've done that before and think i'd gone through ketosis). I wanna be somewhere in between Fat Loss and Progressive Gains..
I'll take your advice and try to eat more veggies and less complex carbs..(cept for around my workout).. oh and brown rice is better than potatoes?
Thanx.
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2003/07/23, 07:02 PM
In addition to carb daily goal......
what protein/carb/fat ratio do you guys suggest?
i weigh 205lbs and am 6'1 btw.
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2003/07/24, 01:32 PM
50/20/30 P/C/F works for almost everyone.
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Great people never want it easier, they just want to be better!
Ron
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2003/07/24, 03:39 PM
Just wondering (sorry for being ignorant) what is 50/20/30? Do you mean percentage?
My nutrition diet suggested for me 170g P, 425g Carb and 32 fat. in term of percentages would be 40/60/5 p/c/f that is off right ?
Thanks
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2003/07/24, 07:00 PM
Yes, percentage. 50% protein, 20% carb, 30% fat total daily calories. That is for example on a 3000 calorie per day diet, 1500 calories from protein, 600 from carbs and 900 from fats. That comes out to 375 gr. protein, 150 carb, 100 fat. This may sound like alot of protein and fats, but when you eliminate some carbs, you need to pick up the calories elsewhere to maintain. Healthy fats like flax oil, olive oil, fish, are easily attainable. And protein will not "store" in your system like carbs will. Once you reach your maintenance calories and glycogen stores are full, excess carbs are easily stored as fat. Protein in itself is thermic, and combined with good fats and only fiber, can really raise testosterone levels and metabolize fats also.
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Great people never want it easier, they just want to be better!
Ron
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2003/07/24, 07:16 PM
Ok, based on 2640 calories, I should have 325g P,87g Fat,and 132g Carb where my nutritions program has:
170g P, 425g Carb, 32g Fat!!
If my calculation is correct what should I do?
Thanks
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2003/07/24, 07:33 PM
Thanx bb1... i really appreciate all the help you've given me. Hopefully 8 weeks from now i can get to my goal.
I'm guessing 1g of protein=4 cal..same with carbs
1g of fat = 9 calories?
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