Thread: Please help me out with my Diet- Beginner in need of advice.

Matt, read read read. Read the articles posted at the top of this forum. Then read them again. Look at others journals for diet suggestions......

Jodi is a big help on the diet here..... and many others. While there is not one single right way there is definitely a better way than what you are currently thinking. You are at a wonderful time in your life to learn some great and healthy habits....... so READ UP!

yeh, after I posted I started reading those stickied articles. Guess I should've done that first.

Well my diet will be undergoing some major tweaking after finish I finish reading the articles.

Thanks for your help court and thanks to all the people to post in the future.

Also- Can someone explain to me what a Carb up is? And when it should be done?

Originally posted by JerseyPunk
yeh, after I posted I started reading those stickied articles. Guess I should've done that first.

Well my diet will be undergoing some major tweaking after finish I finish reading the articles.

Thanks for your help court and thanks to all the people to post in the future.

Also- Can someone explain to me what a Carb up is? And when it should be done?

Hi Jersey
Welcome to IM

Great idea reading those article especially if your looking to cut.
Do read about carbing up but as a newbie to cutting I would not suggest a plan for you that requires a Carb-up. The idea of the carb up is that you have carb depleted for 3-4 days (under 30G carbs) then in your last meal on the 4th day you consume approx 75-125G of carbs most of them coming from slow burning carbs to help replenish some of glycogen you used during the depletion stage.

Ok, I read most of the articles last night and wow I have a lot of questions concerning meals.

Ok, may as well ask them, most are fairly easy.

Breakfast Related:
So pretty much I am eating egg whites/1 whole egg. Ive added hot sauce (which I love by the way) to increase Metabolism and I also eat Quaker oats. 1. Should the oats be made with water or skim milk and 2. Is butter a good or bad thing, as I have read mixed reveiws? I also added cinnamon to the Oatmeal for metabolism raise and taste issues. Now, 3. what should I be having to drink? Water i am guessing?

Lunch / Dinner
Ok, so pretty much I am having one of the suggested meats with garlic powder, dash salt, pepper, and hot pepper sauce with a Veggie.
4. Is there really a big difference between White/Brown Rice and White/Sweet Potatos? I mean I'm not into a Hardcore diet and am just looking to slim down (for now). Plus I am not a big fan of sweet potatos.

Protein Shake Meals
Ok, I read the many suggestions on using water / whipping cream / strawberries. Is this a better idea than the shake I have posted above?

Also- how much fat should a 154lb male be eating in a day. It seems a little weird to be replacing the flaxseed oil with things like butter and whipping cream. And I am totally confused on how much flaxseed oil / capsules I should be taking and when.

Originally posted by JerseyPunk
Breakfast Related:
So pretty much I am eating egg whites/1 whole egg. Ive added hot sauce (which I love by the way) to increase Metabolism and I also eat Quaker oats. 1. Should the oats be made with water or skim milk and 2. Is butter a good or bad thing, as I have read mixed reveiws? I also added cinnamon to the Oatmeal for metabolism raise and taste issues. Now, 3. what should I be having to drink? Water i am guessing?

Make your oats with water. Always try to use EFA's over any other fat source. Even though butter is fine, its not the best and you need your EFA's first and foremost - Flax oil, fish oil, olive oil, nuts etc. Drink lots and lots and lots of water. Approx. 6L a day

Lunch / Dinner
Ok, so pretty much I am having one of the suggested meats with garlic powder, dash salt, pepper, and hot pepper sauce with a Veggie.
4. Is there really a big difference between White/Brown Rice and White/Sweet Potatos? I mean I'm not into a Hardcore diet and am just looking to slim down (for now). Plus I am not a big fan of sweet potatos.

The difference in White/Brown Rice White/Sweet Potato is that brown rice and sweet potatos are a slow burning carbs. They burn slower in your system therefore there is less insulin response and less likely to store as fat. White Rice and Potatoes do increase insulin faster and could potentially store as fat. If you really want to have regular potatoes I hear that red potatoes are not as bad. As far as the rice, really try and stay with brown if you can. You could also choose other slow burning carbs like, oats, apples, grapefruit, berrys, pears. If you don't mind progress a bit slower, then try lentils, whole grain breads, fruits etc and these are all much better than white rice.

Protein Shake Meals
Ok, I read the many suggestions on using water / whipping cream / strawberries. Is this a better idea than the shake I have posted above?

Flax Oil is better for you than heavy cream but the cream is good for a change

Also- how much fat should a 154lb male be eating in a day. It seems a little weird to be replacing the flaxseed oil with things like butter and whipping cream. And I am totally confused on how much flaxseed oil / capsules I should be taking and when.

I wouldn't replace flax seed oil for anything unless its another EFA like fish oil, olive oil etc. or unless you need a bit of a change every now and then. Are you taking the Oil or the capsules?

This is a modifed diet I have come up with. How is this looking?

Cutting Diet.
Purpose: To make me leaner.
Weight: 154
will this be effective?


3 Egg Whites 51 Cal / 0 Fat / 11 P
1 Egg Yolk 59 Cal / 5 Fat / 2 P
*dash salt
*dash pepper
*dash crushed red pepper
*Cayenne Pepper Sauce
---
1/2 Cup Oats 300 Cal / 5.5 Fat / 13 P / 51 Carb
3/4 Cup Water
1 tsp. Butter 35 Cal / 4 Fat
*dash cinnamon
---
1 tbsp. Flaxseed Oil 14 Fat

TOTALS
445 Cal
28.5 Fat
26 Protein
51 Carb
--------------------------------------------------------------------------------------|

2 Scoop Protein Powder - 260 cal / 5 Fat / 10 Carb / 40 Pro
12 oz Water
4 tbsp. whipping cream - 198 Cal / 19 Fat / 2 Carb / 2 Pro
4 Strawberries - 22 Cal / 5 Carb

TOTALS
480 Cal
24 Fat
42 Protein
17 Carb

---------------------------------------------------------------------------------------|

1 Breast Half 170 cal / 3.5 fat / 34 pro
*hot pepper sauce
*dash salt/pepper/garlic
------
1/2 cup cooked med grain brown rice 108 cal / 22 carb / 2 pro / 1 fat
*cayenne pepper powder
*hot pepper sauce
-----
Serving Salad with dressing 4 Carb / 120 cal / 0 fat

TOTALS
398 Cal
4.5 Fat
36 Protein
26 Carb

----------------------------------------------------------------------------------------|

1 Scoop Protein Powder - 130 cal / 2.5 Fat / 5 Carb / 20 Pro
12 oz Water
1 Tbsp. Flaxseed Oil - 14 Fat

TOTALS
130 Cal
16.5 Fat
20 Protein
5 Carb

----------------------------------------------------------------------------------------|

1 Breast Half 170 cal / 3.5 fat / 34 pro
*mustard, salt, pepper
-----
1/2 Cup Green Beans 22 cal / 5 carb / 1 protein
*salt, fat free spray butter
-----
Baked Sweet Potato 48 carb / 206 cal
-----
Flaxseed 14 g

TOTALS
398 Cal
18 Fat
35 Protein
53 Carb

000000000000000000000000000000000000

GRAND TOTALS:

1851 Cal
92 Fat
159 Protein
152 Carb

hmm I have a feeling my above plan isn't good. It's close to 40/40/20 but for some reason the numbers don't look high enough.

Shouldn't I be getting much more protein? And isn't my fat a little high or it that just normal?

Sorry for the spam just want to be really cautious with this diet because in like a month or so if there are no results I would feel pretty pissed that I had to eat like this and nothing happened!

Originally posted by JerseyPunk
3 Egg Whites 51 Cal / 0 Fat / 11 P
1 Egg Yolk 59 Cal / 5 Fat / 2 P
*dash salt
*dash pepper
*dash crushed red pepper
*Cayenne Pepper Sauce
---
1/2 Cup Oats 300 Cal / 5.5 Fat / 13 P / 51 Carb
3/4 Cup Water
1 tsp. Butter 35 Cal / 4 Fat
*dash cinnamon
---
1 tbsp. Flaxseed Oil 14 Fat

TOTALS
445 Cal
28.5 Fat
26 Protein
51 Carb

You need more egg whites here or add some ground beef and scramble it all together. Try to go for 40G of protein You need to bring the fat down closer to 15G and decrease the to about 45G

2 Scoop Protein Powder - 260 cal / 5 Fat / 10 Carb / 40 Pro
12 oz Water
4 tbsp. whipping cream - 198 Cal / 19 Fat / 2 Carb / 2 Pro
4 Strawberries - 22 Cal / 5 Carb

TOTALS
480 Cal
24 Fat
42 Protein
17 Carb

this is good but your fat is too high

1 Breast Half 170 cal / 3.5 fat / 34 pro
*hot pepper sauce
*dash salt/pepper/garlic
------
1/2 cup cooked med grain brown rice 108 cal / 22 carb / 2 pro / 1 fat
*cayenne pepper powder
*hot pepper sauce
-----
Serving Salad with dressing 4 Carb / 120 cal / 0 fat

TOTALS
398 Cal
4.5 Fat
36 Protein
26 Carb

Increase your protein to 40-45G and bring your fat up to around 15G. Also bring your carbs up to about 40

1 Scoop Protein Powder - 130 cal / 2.5 Fat / 5 Carb / 20 Pro
12 oz Water
1 Tbsp. Flaxseed Oil - 14 Fat

TOTALS
130 Cal
16.5 Fat
20 Protein
5 Carb

Double your protein and everything else is good

----------------------------------------------------------------------------------------|

1 Breast Half 170 cal / 3.5 fat / 34 pro
*mustard, salt, pepper
-----
1/2 Cup Green Beans 22 cal / 5 carb / 1 protein
*salt, fat free spray butter
-----
Baked Sweet Potato 48 carb / 206 cal
-----
Flaxseed 14 g

TOTALS
398 Cal
18 Fat
35 Protein
53 Carb

Increase your protein a bit and decrease your carbs. I would also add another meal in with 40-45P, 15G Fat and 5C for your last meal of the day

GRAND TOTALS:

1851 Cal
92 Fat
159 Protein
152 Carb

Jodi, thanks for your continuous help

What is the difference between adding water / skim milk / whole milk to your shakes? The water makes the shake taste sooo bad, heavy cream or not. Will the skim milk with a tablespoon of flax make me gain fat? I don't really care much about be a huge bodybuilder I just want to lose some fat. The diet I am on now is so extremely harsh for me and I don't see me lasting for more than a couple weeks.