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Group: Specific Diets & Nutrition

Need Help Losing Weight

c17martinez Posts: 4 Joined: 2002/05/06	2002/05/06, 11:33 AM I just recently started working out 4-5 days a week doing an hour of aerobics each day and strength training. I weigh 160 and am 5'6". I would like to lose like 20 lbs. Does anyone have any suggestions for some meal plans to meet my nutrition program needs. 164 g protein 328 g Carbs 27 g Carbs Total Calories 2184 I don't know how to meet these requirements. Help!
fireloard Posts: 665 Joined: 2001/03/27	2002/05/06, 11:47 AM Well you could do your aerobics on an empty stomach in the morning.. thats generally what people here try and its supposed to work great.. as for the food.. what do you currently eat? You could try to eat some more meats like grilled chicken for more protien and maybe some egg whites.. other things like oatmeal for breakfast in skim milk would help you get some of everything you need while keeping your fat intake sorta low.. i'm assuming that last one there that says 27g of Carbs actually means fats... don't forget to try and spread your meals out through the day like breaking them up into 5-6 smaller meals rather than 3 larger meals... fill out your profile and maybe post up your current diet.. if your taking in a lot right now.. say 2800 calories or something it might be rough to just all of a sudden drop down to 2184 calories.. in that case you can slowly cut your calorie intake back by say 100 a day .. there are also other things to keep in mind dieting.. keeping track of what you eat using a journal.. or the nutrition tracker.. etc.. any idea what your bf% is?
c17martinez Posts: 4 Joined: 2002/05/06	2002/05/06, 01:10 PM Right now I am eating like cereal w/skim milk for breakfast, then a yogurt and a piece of fruit in the midmorning. For lunch I will have a tuna sandwich or turkey, or fat free refried beans in a wheat tortilla, with fruit. Then a cereal bar for afternoon snack, then for dinner I have chicken or extra (5% fat) lean beef, with salad, rice and beans. all prepared with little or no fat. I also have hummus sometimes, like with crackers or on a sandwich with tomatoes. I work out after work doing an hour of aerobics (class) and upper and lower body strength.
Lumina20 Posts: 966 Joined: 2001/10/31	2002/05/06, 10:57 PM Well, which goals are you going to have trouble meeting? Carbs? Fats? I know my biggest problem was cutting down on carbs and increasing my protein, but I dunno if you have that problem or not...
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/05/07, 01:27 AM c17martinez, please fill out your profile....... -------------- - Nina :o) La vie est toujours aussi belle.....
c17martinez Posts: 4 Joined: 2002/05/06	2002/05/07, 09:48 AM I did fill out my profile!! I will have problems cutting down on carbs and increasing my protein intake. I need help with that!
Arnold Posts: 1,112 Joined: 2000/11/27	2002/05/07, 09:59 AM the profile referred to is your (community) Showcase Profile.. ..at the top menu click on "myFT - Personal Info" then to "ft Showcase Profile" ..160 pounds and 5'6" is not enough information to help you. -------------- .o0 Arnold 0o...o0 theaustrianoak@hotmail.com 0o.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/05/07, 10:47 AM You can supplement using protein powders. Some of us are too busy to prepare multiple meals per day. So, we use protein powders. As far as carbs, you can check the nutrition section and at the bottom, there's a list of foods that you can consume to help you meet your target. Good luck... -------------- **_Robert_**
Lumina20 Posts: 966 Joined: 2001/10/31	2002/05/07, 06:33 PM Tuna and skinless chicken are good sources of protein and have few carbs. Also egg whites, lowfat or nonfat cottage cheese, skim milk. Try adding a few of those into your meals. If you often eat out or get fast food, cut down on that. Eat fruit instead of drinking fruit juice. Get a good whole wheat bread to make sandwiches with (I like Brownberry 100% whole wheat). I hate protein powders, but that would also help out.
quads123 Posts: 86 Joined: 2001/10/20	2002/05/08, 05:01 PM I agree with Robert ... adding whey protein to your diet is a huge help. Try mixing it with Aunt Jemima pancake mix (the complete stuff so you just add water) then top with fresh fruit. Or mix the powder with frozen fruit or sugar-free jello. Salad with a chicken breast or tuna is also a good choice (mix vinegar, mustard & some sugar twin for a dressing). And don't forget frozen vegetables (they're always great ... Hope that helps a bit ...
jsambu Posts: 34 Joined: 2001/01/23	2002/05/14, 11:07 PM first things first, change your cal consumption to be, % of total cal, 55 to 6o% carbs, 10 to 15% protein, and 30% or less from fats.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/05/15, 01:35 AM Hmmmm jsambu, if I followed your diet, I'll get fat. Don't forget that everybody is different. -------------- - Nina :o) La vie est toujours aussi belle.....
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/05/15, 10:34 AM Wow...55% carbs and only 10% protein? Sounds like a weight gainers plan, not to mention the very low protein percentage. That won't do for most bodybuilders...protein content is too low. -------------- **_Robert_** Pain is temporary; glory is forever!
fireloard Posts: 665 Joined: 2001/03/27	2002/05/15, 10:47 AM Wow I don't know where those numbers came from.. I'm not too sure the ratio ft goes with but sign up with the nutrition tracker and it will take care of the numbers for you.. if you want to try a different ratio there are lots but may not work well for bodybuilding.. such as the Zone diet which I think was 40/30/30 (carb/protein/fat) which isn't all that one.. I've seen in a few articles in the past most people adjust their fats to about 20% and add more protien so their %'s come out to something like 30/50/20... but i'm not too sure if thats way too much protien...
jsambu Posts: 34 Joined: 2001/01/23	2002/05/15, 07:27 PM Philia2 are you sure about that? explain how you would get fat from this diet. yes i know your right that everyones diff but the only way that she would need all that protein is if she was doing some serious power lifting, correct? so what would the body do with all the excess protein? i know it doesnt get used for energy cause carbs and fat are the two main sources of energy in the body. am i missing anything please let me know what you think.
pamela0305 Posts: 2 Joined: 2006/04/26	2006/04/26, 09:48 PM can anyone help me i am a mother of 3 and 22 yrs i am trying to lose weight i weigh almost 200lbs :love: