Frustrated with diet

Salil · 08-02-2008, 11:38 PM

Hello Friends,
I am frustrated with my diet. I have a lean body and have good ab muscles so I think my body fat % should be pretty low. I want to reduce it even further. The places where I have fat is in my face and my love handles. I used to have subway sandwiches with no cheese or mayo which would be about 500-600 calories. Also I would have salads with no cheese and low fat dressings. I try to intake less that 40 gms of fat. The problem is that when I do that I am always hungry and I always feel unwell like a gas bubble in my throat. I have to eat every couple of hours and as soon as I eat I end up going to the restroom. So it takes up a lot of time in my office and also costs me a lot of money to eat every two hours. If i eat a regular meal like a burger or sandwich loaded with fat I can eat just a couple of times a day and feel pretty good. I am pretty active with gym, table tennis and dancing and I think I need about 2500 calories a day. What strategies can I use to eat low fat yet meet my calorie needs?

bigsahm21 · 08-03-2008, 02:41 AM

1.) Read the stickes.

2.) Post your age, height, gender, weight, maintenance calories, etc...and an estimate of your current cals/macros.

Basically, eating smaller, more frequent meals is the best way to go regardless of your goals. Intaking 40g or fat or less, however, is NOT typically advisable. Most diets should have between 20% - 30% of the calories coming from fats; if you're eating 2500 cals, thats between 500-750 cals, or anywhere from 55-85g of fat every day.

Salil · 08-04-2008, 01:11 PM

here is my typical diet that I have recorded:

PepperRidge Farm 100% Whole Wheat Bread
breakfast 4.00 slices 400 cals

Subway Oven Roasted Chicken Breast
lunch 1.00 310 cals

KFC Honey BBQ Sandwich
lunch 1.00 300 cals

Subway 6" Turkey Breast
lunch 1.00 280 cals

Nawabi Chicken
dinner 1.00 405 cals

Indian Roti/ Chapati
dinner 5.00 510 cals

Subway Roast Beef Sub (12in)
evening snack 1.00 580 cals

Totals: 2,785 cals

Salil · 08-04-2008, 01:12 PM

oh ya my age is 30, height is 5'10" and weight is 160 lbs

NeilPearson · 08-04-2008, 01:17 PM

Too much bread. Cut out the KFC and Subway for starters. Eat more vegetables and some fruit... read the stickies. This diet needs a complete overhaul.

Also lift weights... and don't ignore your legs

Salil · 08-04-2008, 01:25 PM

I just tried KFC for one day and that too with a sandwich that has low fat. Since I work I never carry lunch. And there is a subway close to my office where I regularly have lunch. What is wrong with subway sandwiches? I have read the stickies and most of the time I have salads at home but at work I have no place that serves healthy food.

bruce78 · 08-04-2008, 08:55 PM

Do you want to look like Arnold or Jared?

KelJu · 08-04-2008, 09:05 PM

Quote:

Originally Posted by Salil

I just tried KFC for one day and that too with a sandwich that has low fat. Since I work I never carry lunch. And there is a subway close to my office where I regularly have lunch. What is wrong with subway sandwiches? I have read the stickies and most of the time I have salads at home but at work I have no place that serves healthy food.

Have you considered packing your meals? What do you mean you read the stickies? If you had even attempted to read them, you wouldn't be asking what is wrong with subway. KFC? Jesus Christ! Sorry to be rude, but your diet is just horrible. It is no wonder you aren't making progress.

Read the stickies. This time actually read them, don't just say you did. Otherwise we can't help you.

fufu · 08-04-2008, 09:05 PM

Fat is not your enemy on your cut, it is a friend.

Cut out all of those subway sandwiches and prepare your own meals.

Just curious, since you have been a member for 3 years, have you really read any of the information in these forums?

If you want to turn your diet into a healthy successful one, you are going to need a major overhaul in your food choices. There are really too many things to fix at this point so read the stickies and come back and post a new diet. Going from there would be much easier.

Any questions?

**Built** · 08-04-2008, 09:12 PM

Quote:

Originally Posted by Salil

Hello Friends,
I am frustrated with my diet. I have a lean body and have good ab muscles so I think my body fat % should be pretty low. I want to reduce it even further. The places where I have fat is in my face and my love handles. I used to have subway sandwiches with no cheese or mayo which would be about 500-600 calories. Also I would have salads with no cheese and low fat dressings. I try to intake less that 40 gms of fat. The problem is that when I do that I am always hungry and I always feel unwell like a gas bubble in my throat. I have to eat every couple of hours and as soon as I eat I end up going to the restroom. So it takes up a lot of time in my office and also costs me a lot of money to eat every two hours. If i eat a regular meal like a burger or sandwich loaded with fat I can eat just a couple of times a day and feel pretty good. I am pretty active with gym, table tennis and dancing and I think I need about 2500 calories a day. What strategies can I use to eat low fat yet meet my calorie needs?

How about not eating low-fat? I don't. As you noted, it makes it too hard to control hunger.

Quote:

Originally Posted by bigsahm21

1.) Read the stickes.

2.) Post your age, height, gender, weight, maintenance calories, etc...and an estimate of your current cals/macros.

Basically, eating smaller, more frequent meals is the best way to go regardless of your goals.

Not really. On a cut, sometimes it's easier to eat a few larger, but more satisfying meals than six tiny ones.

Quote:

Intaking 40g or fat or less, however, is NOT typically advisable. Most diets should have between 20% - 30% of the calories coming from fats; if you're eating 2500 cals, thats between 500-750 cals, or anywhere from 55-85g of fat every day.

Or even better, aim for a LBM-based target like say half a gram per pound LBM. Or more.

Quote:

Originally Posted by fufu

Fat is not your enemy on your cut, it is a friend.

Indeed. So satisfying. So tasty.

Quote:

Cut out all of those subway sandwiches and prepare your own meals.

Just curious, since you have been a member for 3 years, have you really read any of the information in these forums?

If you want to turn your diet into a healthy successful one, you are going to need a major overhaul in your food choices. There are really too many things to fix at this point so read the stickies and come back and post a new diet. Going from there would be much easier.

Any questions?

Amen!

Mclovin · 08-05-2008, 05:21 AM

2 things i invested in that have been invaluble to me making the transition from eating poorly to eating healthy are, a steamer and a juicer.

Usually i steam up enough vegies for 2 or 3 days, which makes it easier to ration out a container or 2, to take for tomorrows lunch. In the fridge I also keep a container of cooked brown rice with a 1/2 cup measurer in it so i can again make up portions for the next days lunch, and steamed chicken breasts.

The advantage of having it all premade is that it is easy to do.. there is no excuse for time, or effort etc.. its there ready to go.. just gotta do it.

And my juicer, i make fresh juice as part of my breakfast everyday, it tastes great and its a good way to kickstart your day with lots of vitamins an minerals, depending on what veg's you juice etc.

You can also keep a few hard boiled eggs in the fridge for between meal snacks, or keep some oats in your office and just make up some in the microwave as a small snack with some protein powder sprinkled on top.

Good luck with achieving your goals! Just wanted to share some easy tips, im not critisising you in anyway

Merkaba · 08-05-2008, 04:00 PM

geez all that bread made me sick just thinking about it! Drop that crap and you'll feel way better with more room for better stuff. oh god.....

And yea you'll probably have to increase your fat.

BulkMeUp · 08-05-2008, 04:14 PM

Quote:

Originally Posted by Mclovin

And my juicer, i make fresh juice as part of my breakfast everyday, it tastes great and its a good way to kickstart your day with lots of vitamins an minerals, depending on what veg's you juice etc.

I'd suggest that you eat the fruits and veggies instead of juicing them. You are missing out on nutrients and fiber by juicing them. Just my $0.02

NeilPearson · 08-05-2008, 04:17 PM

Quote:

Originally Posted by BulkMeUp

I'd suggest that you eat the fruits and veggies instead of juicing them. You are missing out on nutrients and fiber by juicing them. Just my $0.02

Unless it is one of those juicers that just grinds up the whole fruit/vegie

BulkMeUp · 08-05-2008, 04:22 PM

Quote:

Originally Posted by NeilPearson

Unless it is one of those juicers that just grinds up the whole fruit/vegie

never seen those. Maybe you are referring to a food processor? Juicers i've seen just extract the juice and separate the pulp & skin of the fruit.

Merkaba · 08-05-2008, 04:44 PM

The good thing is that once you actually start a decent diet you'll be able to see and tell a difference.

Thanks for making me not want any bread today.

Merkaba · 08-05-2008, 04:46 PM

Quote:

Originally Posted by BulkMeUp

never seen those. Maybe you are referring to a food processor? Juicers i've seen just extract the juice and separate the pulp & skin of the fruit.

Supposedly the lalane one juices even the peel and pulp but it still leaves behind a bit of leftover whatever that doesnt pass through the mesh filter.

Mclovin · 08-06-2008, 04:25 AM

The one ive got seems to juice pretty much all of the vegetable.. From about 6 carrots, 4 apples and and 2 pears, there was almost no pith left inside the machine at all (maybe 1 tsp), only the bits that didnt come out into the container.

I heard somewhere that as long as you consume the juice straight away, your not loosing any nutrients etc.. only if you let it sit for a while, or put it in the fridge will they start to break down..

Can anyone confirm or deny that? i heard it a long time ago so opinions may have changed with better science etc

NeilPearson · 08-06-2008, 02:45 PM

Quote:

Originally Posted by Mclovin

The one ive got seems to juice pretty much all of the vegetable.. From about 6 carrots, 4 apples and and 2 pears, there was almost no pith left inside the machine at all (maybe 1 tsp), only the bits that didnt come out into the container.

I heard somewhere that as long as you consume the juice straight away, your not loosing any nutrients etc.. only if you let it sit for a while, or put it in the fridge will they start to break down..

Can anyone confirm or deny that? i heard it a long time ago so opinions may have changed with better science etc

Do you drink this all at once?

Mclovin · 08-06-2008, 07:07 PM

Quote:

Originally Posted by NeilPearson

Do you drink this all at once?

Nah i would probably burst if i drank all that lol This made enough for 4 glasses of juice one morning when everyone was having breakfast at the same time, so i just made it all up together in a jug... Sharing is careing

Merkaba · 08-06-2008, 11:44 PM

I would say if you drank it fresh it would be just as good. I mean all youre doing is making it smaller. its not like youre heating it up or chemically juicing it. I would say its just as good.

**Jodi** · 08-08-2008, 04:48 PM

Quote:

Originally Posted by BulkMeUp

never seen those. Maybe you are referring to a food processor? Juicers i've seen just extract the juice and separate the pulp & skin of the fruit.

Vitamix, kicks ass! I have one and love it!

High performance blenders from Vita-Mix Corporation.

BulkMeUp · 08-10-2008, 06:51 PM

Quote:

Originally Posted by Jodi

Vitamix, kicks ass! I have one and love it!

High performance blenders from Vita-Mix Corporation.

thats one bad-ass blender!

08-02-2008, 11:38 PM	#1
Salil Registered User Join Date: Sep 2005 Posts: 43	Frustrated with diet Hello Friends, I am frustrated with my diet. I have a lean body and have good ab muscles so I think my body fat % should be pretty low. I want to reduce it even further. The places where I have fat is in my face and my love handles. I used to have subway sandwiches with no cheese or mayo which would be about 500-600 calories. Also I would have salads with no cheese and low fat dressings. I try to intake less that 40 gms of fat. The problem is that when I do that I am always hungry and I always feel unwell like a gas bubble in my throat. I have to eat every couple of hours and as soon as I eat I end up going to the restroom. So it takes up a lot of time in my office and also costs me a lot of money to eat every two hours. If i eat a regular meal like a burger or sandwich loaded with fat I can eat just a couple of times a day and feel pretty good. I am pretty active with gym, table tennis and dancing and I think I need about 2500 calories a day. What strategies can I use to eat low fat yet meet my calorie needs?
Salil Registered User Join Date: Sep 2005 Posts: 43

08-03-2008, 02:41 AM	#2
bigsahm21 Registered User Join Date: Feb 2006 Posts: 541	1.) Read the stickes. 2.) Post your age, height, gender, weight, maintenance calories, etc...and an estimate of your current cals/macros. Basically, eating smaller, more frequent meals is the best way to go regardless of your goals. Intaking 40g or fat or less, however, is NOT typically advisable. Most diets should have between 20% - 30% of the calories coming from fats; if you're eating 2500 cals, thats between 500-750 cals, or anywhere from 55-85g of fat every day.
bigsahm21 Registered User Join Date: Feb 2006 Posts: 541

08-04-2008, 01:11 PM	#3
Salil Registered User Join Date: Sep 2005 Posts: 43	here is my typical diet that I have recorded: PepperRidge Farm 100% Whole Wheat Bread breakfast 4.00 slices 400 cals Subway Oven Roasted Chicken Breast lunch 1.00 310 cals KFC Honey BBQ Sandwich lunch 1.00 300 cals Subway 6" Turkey Breast lunch 1.00 280 cals Nawabi Chicken dinner 1.00 405 cals Indian Roti/ Chapati dinner 5.00 510 cals Subway Roast Beef Sub (12in) evening snack 1.00 580 cals Totals: 2,785 cals
Salil Registered User Join Date: Sep 2005 Posts: 43

08-04-2008, 01:12 PM	#4
Salil Registered User Join Date: Sep 2005 Posts: 43	oh ya my age is 30, height is 5'10" and weight is 160 lbs
Salil Registered User Join Date: Sep 2005 Posts: 43

08-04-2008, 01:25 PM	#6
Salil Registered User Join Date: Sep 2005 Posts: 43	I just tried KFC for one day and that too with a sandwich that has low fat. Since I work I never carry lunch. And there is a subway close to my office where I regularly have lunch. What is wrong with subway sandwiches? I have read the stickies and most of the time I have salads at home but at work I have no place that serves healthy food.
Salil Registered User Join Date: Sep 2005 Posts: 43

08-04-2008, 01:17 PM	#5
NeilPearson Registered User Join Date: Sep 2005 Location: Phoenix, AZ Posts: 2,347	Too much bread. Cut out the KFC and Subway for starters. Eat more vegetables and some fruit... read the stickies. This diet needs a complete overhaul. Also lift weights... and don't ignore your legs

08-04-2008, 08:55 PM	#7
bruce78 Registered User Join Date: Jan 2008 Location: boston Posts: 7	Do you want to look like Arnold or Jared?

08-04-2008, 09:05 PM	#9
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,525 Photos: 7	Fat is not your enemy on your cut, it is a friend. Cut out all of those subway sandwiches and prepare your own meals. Just curious, since you have been a member for 3 years, have you really read any of the information in these forums? If you want to turn your diet into a healthy successful one, you are going to need a major overhaul in your food choices. There are really too many things to fix at this point so read the stickies and come back and post a new diet. Going from there would be much easier. Any questions?
	fufu's 1337 Journal Your diet will set you free.

08-05-2008, 05:21 AM	#11
Mclovin Registered User Join Date: Aug 2008 Location: Sydney, Australia Posts: 20	2 things i invested in that have been invaluble to me making the transition from eating poorly to eating healthy are, a steamer and a juicer. Usually i steam up enough vegies for 2 or 3 days, which makes it easier to ration out a container or 2, to take for tomorrows lunch. In the fridge I also keep a container of cooked brown rice with a 1/2 cup measurer in it so i can again make up portions for the next days lunch, and steamed chicken breasts. The advantage of having it all premade is that it is easy to do.. there is no excuse for time, or effort etc.. its there ready to go.. just gotta do it. And my juicer, i make fresh juice as part of my breakfast everyday, it tastes great and its a good way to kickstart your day with lots of vitamins an minerals, depending on what veg's you juice etc. You can also keep a few hard boiled eggs in the fridge for between meal snacks, or keep some oats in your office and just make up some in the microwave as a small snack with some protein powder sprinkled on top. Good luck with achieving your goals! Just wanted to share some easy tips, im not critisising you in anyway

08-05-2008, 04:00 PM	#12
Merkaba "He's so Natty!" Join Date: Jan 2008 Location: sc Posts: 906	geez all that bread made me sick just thinking about it! Drop that crap and you'll feel way better with more room for better stuff. oh god..... And yea you'll probably have to increase your fat.
	Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

08-05-2008, 04:44 PM	#16
Merkaba "He's so Natty!" Join Date: Jan 2008 Location: sc Posts: 906	The good thing is that once you actually start a decent diet you'll be able to see and tell a difference. Thanks for making me not want any bread today.
	Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

08-06-2008, 04:25 AM	#18
Mclovin Registered User Join Date: Aug 2008 Location: Sydney, Australia Posts: 20	The one ive got seems to juice pretty much all of the vegetable.. From about 6 carrots, 4 apples and and 2 pears, there was almost no pith left inside the machine at all (maybe 1 tsp), only the bits that didnt come out into the container. I heard somewhere that as long as you consume the juice straight away, your not loosing any nutrients etc.. only if you let it sit for a while, or put it in the fridge will they start to break down.. Can anyone confirm or deny that? i heard it a long time ago so opinions may have changed with better science etc

08-06-2008, 11:44 PM	#21
Merkaba "He's so Natty!" Join Date: Jan 2008 Location: sc Posts: 906	I would say if you drank it fresh it would be just as good. I mean all youre doing is making it smaller. its not like youre heating it up or chemically juicing it. I would say its just as good.
	Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

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