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I am 6'3 265 and I would like to lose 45-55 pounds. My goals are to just lose the weight, but also maintain a good muscle mass. I dont need to get cut right now, since my main goal is weight loss. I would like a Diet plan, that is feasable with daily work and school. If anyone would be willing to maybe write one up for me I would greatly appreciate it. Tell me what you need to know and i will give you the answers so I can finally lose the weight. Thanks to anyone who helps
P.S. I have another thread about advice and i got a lot of good input, but i would prefer someone who knows what they are doing to give me a diet plan that is specifically for me, instead of generalized information.
Thanks!
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The best advice I can give you (from experience too) is not necessarily what you eat, but HOW MUCH.. Portion control is key. I started eating smaller portions of whatever I wanted, within moderation, and have lost about 15-20lbs since around August. that's with very moderate exercise (aka, I ride a bike every once in a while, and walk 2 miles about 2-3 times a week when it was warm).
I am a steak and potatoes type guy, so I have gone from a 12-16oz steak to an 8oz and a smaller potato. They say an 8oz steak should be about the size of a deck of cards. Chicken has become my friend as well. I make some really nice grilled chicken and throw it on a salad or pasta..
Another thing is make sure you eat around 5 "meals" a day. I start with a light breakfast and then at around 10:30 - 11:00 I eat a small bowl of oatmeal. A moderate lunch at around 12-12:30.. and a small snack around 3ish. Then a nice dinner to top off the day. Don't forget to reward yourself once in a while too, cause if you make this a punishment, you won't want to keep going with it. Get some nice sherbet or low calorie ice cream or something to that extent for a nice dessert on a random night. Eating more smaller meals throughout the day keeps your metabolism up and helps you burn the fat.
Also, drink LOTS of water. Keeping hydrated will also help your metabolism. I have also cut soda out from my diet almost all together (except for the occasional Rum & Diet, or Vodka & Diet).
Hope some of this helps?
__________________ - Friends don't let friends drive stock -
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The best advice I can give you (from experience too) is not necessarily what you eat, but HOW MUCH.. Portion control is key. I started eating smaller portions of whatever I wanted, within moderation, and have lost about 15-20lbs since around August. that's with very moderate exercise (aka, I ride a bike every once in a while, and walk 2 miles about 2-3 times a week when it was warm).
I am a steak and potatoes type guy, so I have gone from a 12-16oz steak to an 8oz and a smaller potato. They say an 8oz steak should be about the size of a deck of cards. Chicken has become my friend as well. I make some really nice grilled chicken and throw it on a salad or pasta..
Another thing is make sure you eat around 5 "meals" a day. I start with a light breakfast and then at around 10:30 - 11:00 I eat a small bowl of oatmeal. A moderate lunch at around 12-12:30.. and a small snack around 3ish. Then a nice dinner to top off the day. Don't forget to reward yourself once in a while too, cause if you make this a punishment, you won't want to keep going with it. Get some nice sherbet or low calorie ice cream or something to that extent for a nice dessert on a random night. Eating more smaller meals throughout the day keeps your metabolism up and helps you burn the fat.
Also, drink LOTS of water. Keeping hydrated will also help your metabolism. I have also cut soda out from my diet almost all together (except for the occasional Rum & Diet, or Vodka & Diet).
Hope some of this helps?
I agree with 99% of this statement. I feel that it is not only how much you eat but what you eat. Obviously, "junk foods" and soda are considered junk foods for a reason. Certain foods have better forms of calories than others, but I do agree that portion control is the key.
I suggested eating the majority of your carbohydrates before 4pm. Carbs include everything from bread, pasta, potatoes, and fruit. After 4pm, it is meat and veggies.
Eat as many RAW foods as possible. I am not talking raw as in uncooked, but raw as in not processed. Lean meats, veggies!!, fruits, milk, cottage cheese, yogurt, plain oatmeal, natural peanut butter, real jelly/jam etc. The majority of your foods should be unprocessed. Make sure there are little or no high fructose corn syrup or other added sweeteners. Splenda and nutrisweet are fine.
Eat lots of fiber and whole grains. If you do eat processed breads, eat wheat breads...make sure the flour is not enriched...that means pay attention to the label. Wheat pasta is tasty.
Here is a sample of what I generally eat
Breakfast (6-7am)
1/2 cup of raw oats
1/2 cup of kashi cereal
milk
1 scoop of whey
Lunch 1 (9-10am)
Meat - 8-10oz
Veggies (usually carrots, green beans, or broccoli)
Fruit (varies by week)
Lunch 2 (1-2pm)
repeat lunch 1 with different type of fruit and/or veggies
Dinner 1 (4-5pm)
repeat lunch 1 with no fruit
Dinner (7-8pm)
Spinach salad with meat and some shredded cheese
Oil and vinegar with spices
Snack (before bed)
natural peanut butter
milk (sometimes with protein, sometimes not)
(cottage cheese is great before bed because it is low fat and high in protein, but get the low sodium stuff...I just hate cottage cheese)
I don't eat like this everyday and I am not trying to lose weight. You may have to cut some calories out to fit your needs. Sometimes one of my later meals is replaced by a protein shake because I lift.
I personally don't have a problem eating the same thing all day so I pack a few lunches of the same thing.
A tip is to cook a big batch of veggies in the beginning of the week and add them to your meats. I cook carrots and broccoli on Sunday and use them all week. Get big bags of organic veggies at costco or sams club!!!
I hope this helps.
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
sweet thanks guys. Also I lift 6 days a week and usually id say 4-5 times a week i go walk/running. What kind of protein shake would you say i should use...I used myoplex for a while, but its out of my price range, its like 90 bucks for a 30 pack or whatever. Any suggestions on protein shakes? Also protein bars, with work and school it would be easier to just take a bar for a snack...any suggestions on those?
sweet thanks guys. Also I lift 6 days a week and usually id say 4-5 times a week i go walk/running. What kind of protein shake would you say i should use...I used myoplex for a while, but its out of my price range, its like 90 bucks for a 30 pack or whatever. Any suggestions on protein shakes? Also protein bars, with work and school it would be easier to just take a bar for a snack...any suggestions on those?
Protein bars are ok sometimes, but I wouldn't suggest them all the time. They have a lot of crap in them. Take some fruit, nuts, protein shake, or raw veggies with you. Plan your meals ahead of time. Crap like myoplex and muscle milk also have a lot of crap. I prefer to keep things simple, but if you need a protein bar, grab one...costco has powerbars.
Optimum nutrition is pretty cheap, low in carbs, and high in protein. www.dpsnutrition.com has good prices on it.
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
any specific types of protein shakes...like certain flavors...i have a lindberg(sp?) near me so i can run over there...should i just get like whey protein or whatever, since stuff like myoplex has crap whats a good brand...or do they all have crap?
any specific types of protein shakes...like certain flavors...i have a lindberg(sp?) near me so i can run over there...should i just get like whey protein or whatever, since stuff like myoplex has crap whats a good brand...or do they all have crap?
I posted about ON protein. you have to look at the ingredients. You have to notice the difference between powders and weight gainers. Although myoplex and muscle milk are good weight gainers, they aren't good protein powders because they have lots of fat and sugar, which are good for weight gain. If you are looking to lose weight ON has good flavors (I prefer chocolate) and it only has 2g of sugars per serving. Basically, it is all protein and BCAAs.
You also can get your protein made to your specs by other companies. But if you aren't hardcore, stick with premade stuff.
I wouldn't consume too many protein shakes if you are trying to lose weight though.
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
Drink Water! If you want to lose weight have 1-2 FULL GLASSES OF WATER before you eat a meal. this will force you to eat less cause there is less room in your stomach. Also start running. Treadmills will take you no where. Get some comfortable running shoes and hit the trails or roads near your house. Make sure you wear proper running gear and if your on the roads where a safety belt (reflective belt). Running is the key. This will build up your stamina, improving all aspects of your life. also maintain what you eat. cut out lots of sweets, aim for grains and eat all the fruits and Vegetables you want. Most of my troops that have weight problems work on this plan. you will shed pounds if you do it right.
Drink Water! If you want to lose weight have 1-2 FULL GLASSES OF WATER before you eat a meal. this will force you to eat less cause there is less room in your stomach. Also start running. Treadmills will take you no where. Get some comfortable running shoes and hit the trails or roads near your house. Make sure you wear proper running gear and if your on the roads where a safety belt (reflective belt). Running is the key. This will build up your stamina, improving all aspects of your life. also maintain what you eat. cut out lots of sweets, aim for grains and eat all the fruits and Vegetables you want. Most of my troops that have weight problems work on this plan. you will shed pounds if you do it right.
Running is great but not the end all of losing weight. Any type of cardio will do. In fact, running as the disadvantage of being hard on the joints and bones. Biking, spinning or erging (rowing) will offer the same benefits without the disadvantages.
I agree with the water, but it takes 20 minutes to even feel full, so water should be all day. If you want to eat less, then chug some water 30 minutes before a meal.
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
Ok, I'll throw my .02 in here. Weight control is DIRECTLY tied into your diet. Period. While its true, more junk calories = more body fat, more healthy calories don't = more body fat. This is a subject I've done alot of research on and come up with alot of verifiable answers and have tested it myself.
The key is understanding metabolism. Certain foods metabolize, others don't. Anything processed was not intended by nature to be digested by your body. Refined sugars, starches, syrups, preservatives, hormones, etc. If its not natural, you shouldn't eat it.
Next thing you need to understand is how certain foods metabolize. Everyone says "eat more protein," right? Why is that? I'll tell you why. Carbs contain 9 calories of energy per gram. When they are allowed to digest properly, it takes 9 calories of energy for that gram to digest through your system. Carbs are 4 calories/gram and take 4 calories to digest that gram. BUT, protein contains 4 calories per gram and takes more like 5.7 calories to digest. BAM, there it is. You speed your metabolism and burn fat just by eating protein (when it can be digested, of course).
That said, you may wonder how you know what it means for food to properly digest...
Well, your body was designed to run off of a fuel. Think of what happens to a car engine when you put sugar in the tank. Destroys the engine. Same goes for your body, only its more complicated. Like I said, your body was designed to run off of 3 different types of macronutrients, carbs, protein and fat. Your brain recognizes which of these three macronutrients you introduce into the system the moment it hits your mouth via your tastebuds.
Your brain then secretes certain salivary enzymes that begin the breakdown of that food as you chew it. Then your stomach begins to secrete digestive enzymes to further break down the food once it enters the stomach.
So, what should I eat and when and why? Well, here's the real secret. Ever been on atkins or knew someone who was? Notice a good bit of weight loss? But then it backfires and you get really sick. How come?
Well the stomach releases completely different enzymes to break down fats and proteins than it does carbs. This is 100% scientific FACT! The pH levels of the stomach acid must be different in order for different enzymes to be secreted. In other words, you can't eat protein, fat and starchy carbs together in one sitting and have them digest properly. It is a physical impossibility for your body to use all of the nutrients in all of the food that you eat.
Bottom line here...
If you want to be healthy and feel and look your best, your diet is paramount. Eating about 6 average sized meals (about 4-500 calories each) is best for an adult male (varies from person to person and their size, activity level, etc.) Optimally 4 of these should consist of proteins and fats with a small side of FIBROUS GREEN veggies on the side and two should consist of natural sourced starchy or complex carbs.
jeffsta, instead of buy protein bars you might want to try making your own. I used the cutting recipe on bodybuilding.com http://forum.bodybuilding.com/showthread.php?t=346329
I made the cutting ones last summer and they're actually quite good.
__________________ Spending money I don't have, to buy parts I really don't need, to impress people I don't know.
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jeffsta, instead of buy protein bars you might want to try making your own. I used the cutting recipe on bodybuilding.com http://forum.bodybuilding.com/showthread.php?t=346329
I made the cutting ones last summer and they're actually quite good.
I've made those...they are yummy but do need a little splenda for some sweetness.
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
Lol, I lost about 45-ish lbs and 7 inches off my waist in about six months from eating right and exercise. And I'm not a really tall guy either, only 5 7. It really works well, just time consuming and not very convenient.
