|
2004/01/19, 05:07 PM
First by your bodyweight, you must attain maintenance calories, then go below. It sounds like what you are eating is keeping you pretty much the same, so this should be close to your maintenance calories. To tap your fat stores, you need to go below maintenance, a calorie deficit. If for instance on figuring up your diet you are at 2800 calories per day, then reduce this amount by 250 calories per day till you see a loss begin. Level off there and stay with that till the losses stop. This will then become your maintenance calories, and another reduction is in store, or step up exercise to achieve this. A good way is the first 2 weeks, reduce by 250 calories. This will not be a shock to the body, and you should see not a bit of slow down, but losses should start. Weeks 2-4 reduce another 250 calories(either by exercise or diet or a combo of both), and the losses go. Week 5-7, do this again if the losses have stopped. About week 7, your body may start to "catch on" to what you are doing, and a calorie increase may be in order to keep thyroid functioning well and metabolism as a result, and fool the body. Do this for a week, an increase of about 150 calories per day, then go back to decreasing. Here is an example of some diet changes you may want to incorporate, (within your calorie needs of course). It is but an example, but as you lower your carbs some, you will have to increase your protein and you need some healthy fats in your diet.
Your first meal drop the egg yellow and incororate more eggwhites, 5-6 will do, even add a bit of lean protein here, a drink will work well(pure protein). You want 30-40 gr. of protien here, and your oatmeal is great for a small insulin rise, and recovery from a catabolic state overnight. Great soluble fiber. Have your multivitamin here too, and a vit. C wouldn't hurt either.
Change your meal2 (post workout drink) to a fast acting protein alone, whey protein with a bit of simple carbs. Have this within 30 minutes of your completion of workout. Your next meal, meal 3(post workout meal), 2 pieces of chicken?? make it in onces 6 oz. or so depending on your nutritrional requirements. Drop the potato,have a fibrous carb like black beans or black eyed peas and a green veggie.Meal 5 add in some healthy fats, like a tbsp. of flax oil or some fish oil, and some fibrous veggies. Your last meal, if it is before bed and you are trying to lose fat, drop the cottage cheese, have some eggwhites(an eggwhite omlette with lots of omlette veggies would be good here). Hope this helps and gives you some ideas.
--------------
If you don't stand for something, you will fall for anything....
|
