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2004/01/15, 06:11 PM
Hey everyone, I am 218lbs, 5"9, and 15 yrs old and i really need help to find a good diet plan that tells me what to eat and when to eat. I am aiming to lose 30-45 lbs and time is not really a factor, i know it takes time. Please help!
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2004/01/15, 07:01 PM
It is easier than ou think. Try this
Breakfast
Oatmeal made with milk
4 boiled eggs-no yolk
Snack
Protein shake made with protein powder, milk, banana, wheat germ.
Lunch
Salmon or tuna
Wheat crackers
Snack
Protein shake made with protein powder, milk, natural peanut butter.
Dinner
Fish, Chicken, Lean Steak, or Seafood
Brown rice
Mixed Vegetables
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It's not what we eat or drink occasionally, but what we consume on a daily basis that determines our ongoing level o health.
formerfatguy.com
Not sure of author
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2004/01/23, 12:56 PM
Hey everyone. Just joined the site about a month ago and i've been telling everyone i know about it. Anyway... I'm 6'3" about 285 lbs. and very confused about what to eat. My goal is to drop down to about 255-260. Used to play college football so I'm strong and know what i'm doing but don't know what to eat. Any suggestions out there on diet plans??
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2004/01/23, 01:08 PM
disregard my last macko. I'm new to the site and don't have a clue what the hell i'm doing. Sorry about that.
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2004/01/23, 01:21 PM
Well, with any dietary goal, whether trying to gain or lose, you MUST know your maintenance calories and be there for a bit to set up a sound diet plan to meet your needs. No certain diet someone else is doing is going to cut it, it has to fit your needs. The guidelines of another diet you can use, but you have to tailor amounts to you. Journal/log your calories, that is everything you eat for 3-5 days minimum, go about your normal routine, and then weigh yourself at the same time(prefferable early morning when depleted of water and such). If you have not gained or lost, voila', you are very very close to your maintenance. Now you have a beginning where you can adjust from, whichever way you need to go. 250 calories per day is a good start, should be no shock to the body and you should not miss a beat. Let your losses or gains, whichever you are doing run their course, when they stop, this will become your maintenance calories now, as you have either lost or gained whatever amount, and these are now the calories you need to stay the same. Keep adjusting as necessary, normally at the start, 2 week periods for the first 6-7 weeks work well.
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If you don't stand for something, you will fall for anything....
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2004/01/23, 09:26 PM
Hey fishman! Welcome to FT. First I want to mention that I am 6'4" and down to 220 from 237. I did this in about 2 months. The advise above is right on - the first thing I learned and you should notice is that you will be eating 5-6 small meals a day instead of 3 large (this make a pretty big difference). The second thing I have learned is to not just base progress on the scales. I am starting to balance out on my weight, but my pants are fitting better and better and my muscle tone is increasing. ( by the way, are you working out too?) Diet and exercise together does wonders! If you fill out your profile and sign up on the nutrition traker it will give you some guidence on your nutritional needs too!
Good Luck!
Good Luck!
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2004/01/23, 09:51 PM
thanks for the advice guys. you're definitely right on with what you're saying. I didn't mean to make it sound like I didn't have a clue. By the way, fsdsk, i'm still working out 5 days a week and 30 min. of cardio per day. My problem is that i need it spelled out for me, from the time i wake up till the time i go to bed, what to eat and when to eat it. if you could give me an idea of what to do, that would be awesome.
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2004/01/24, 08:45 AM
I am following the Body for Life program for eating and the FT exercise program. the book has a great list of "acceptable foods". Th main premise is to eat a portion of protein, carb and veggie at each meal. I use a MRP for two of my five meals. If you like, I can send you the list of foods. I must add, I am pretty new to this too and there are many programs out there. It all depends on what your goals are ( which seem similar to mine)
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2004/01/24, 10:57 AM
Check out my post in "specific diets forum" entitled grocery list for a bodybuilder. Choose your foods from there. Without knowing anything about you, this is very generic....
meal 1....protein/carb
meal 2...protein/carb/veggie
meal 3....protein/carb/veggie
meal 4....protein/veggie(carb if you are bulking)
meal 5....protein/veggie/fats
amounts of course will come from your calorie needs as I posted earlier.
meal 6(if needed)..protein/fats
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If you don't stand for something, you will fall for anything....
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2004/01/24, 12:24 PM
I haven't seen it broken down quite this way. A few questions.
1 If fish is a main source of fat for the day, should we move it to one of the latter meals??
2 Same question if not fish, should we eat nuts or fish oil supplement later in the day??
3 Is extra fish oil supplement bad??
Mark the calandar Ron, I think I understood this post from top to bottom. If you dumb it down enough even I will get it.
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Living well is the best revenge.
Charlie
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2004/01/24, 01:45 PM
There is some debate as to nutrient timing. I am of the opinion that carbs are metabolized best by the body earlier in the day, and later in the day fats are metabolized better. Anyway, this works for me and countless others. Therefore, I would have my fish/fats later in the day/evening as I do. Extra fish oil supplement is not at all bad, as long as it fits in your calorie scheme. What I do, is I divide my fats up. You want fish oil, for reasons that would involve a whole other post. So, instead of just one tbsp. of flax oil at an evening meal, I will have 1/2 tbsp. flax oil, and 5 fish oil capsules. Earlier in the evening I may have 1/2 tbsp. olive oil. Sometimes I may have 1 ounce of walnuts. (good ratio of omega 3-6).
My rule I use is after 4-5 o'clock, sometimes earlier depending on how my energy level was for the day(hard workout, light workout, etc.), I will switch to protein, fats, and fibrous carbs(veggies). For instance one meal is 6 oz. chicken, 2 cups veggies, 1/2 tbsp. flax oil, 5 fish oil. (that comes out to 10 gr. of fat), 110 calories. Fit your fat in your calorie scheme, if your ratio is 50/20/30 for instance, p/c/f, (which is a good leaning diet by the way), then fit your fats within that 30% range.
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If you don't stand for something, you will fall for anything....
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2004/01/24, 08:41 PM
Ok, lightbulb came on here.
Now when I have my weekly pizza cheat meal, should I skip the fish oil??
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Living well is the best revenge.
Charlie
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