How does my diet look?

Starpsl · 02-26-2009, 02:10 AM

I have 130 pounds to lose. I lost 7 the past three weeks. I have tried to add more dairy but weight loss slows although I balance the calories. After I get closer to a more normal weight I will add more dairy and grains. I am alergic to wheat and other grains except rice. I eat about 100 grams protein and I am doing an hour of walking and then full body workout with free weights every other day.

strawberries and melon 1 cup
canadian bacon, 2 slices
egg whites, 6

half apple
low fat peanut butter, 2 tbsp

salad: romaine, cucumber slices, raw brocolli, pepper slices, few croutons, five olives, olive oil and vinager dressing (2 tbsp)
chicken breast or eye round steak, 4 oz

cottage cheese half cup (after workout)
peach or berries
few walnuts halves

salad as above or steamed veggies and chicken breast, tuna or eye round steak.

Namo · 02-26-2009, 11:39 AM

How quickly is the weight coming off and how do you feel? I am in the same boat as you, i am trying to lose a large amount of weight as well (70-80 lbs). It looks like you have the right idea with how you are eating, but you may want to up your protein.

What is your body weight? What does your routine look like? How much water are you drinking?

What is your maintenance vs actual intake? Us larger people can withstand more extreme deficits at first.

Are you tracking calories on a site like fit day?

I started my weight loss journey Jan 1st, and it was moving very slow at first. Once I started tracking everything on fitday, the weight is just flying off. I am down 18 lbs since jan 1st, and I am not starving.

As far as grains go, I dont see a need to add them yet. Stick with the lean meats, lots of veggies, and dairy.

Starpsl · 02-26-2009, 12:36 PM

1300 calories (some days 1500)
100g protein 30%
80g fat 53% (35% monounsaturated)
60g carbs 16%

I have been drinking almost a gallon of water a day and some diet coke and probably more carbs at times when I need a snack of apples and peanut butter

I was surprised how much fat I am eating. It is mostly from olive oil, olives and peanut butter since I eat the leanest meats.

Today I when I woke up I was very hungry and I grabbed a slice of provolone and thin sliced eye round out of the fridge.

For my workout I am doing long powerwalks right now and whole body workouts every other day. I am using free weights every other day. It has been a long time since I have used weights but I know proper technique. I can not go to the gym right now. I am starting with some basic routeins.

I am losing about one pound a day and I do have much more energy. I wonder if I was eating not enough protein before or maybe too many carbs for my system. I would get very sleepy after a meal. I am getting a full blood work up checking for hypothyroidism and also arthritis since I have been so achy. Hypothyroidism runs in my family.

THe only problem with the diet is I get hungry sometimes and I want to eat something. I grab lower carb foods like berries or chicken breast or raw veggies dipped in vinagrette. Seems to help. I will add more lean protein and see if that helps.

I noticed my skin has improved greatly. It feels smooth and no breakouts which I have suffered from since my teens. Maybe all those fruits and veggies or maybe drinking more water. I do want chocolate quite often. I grab the berries but I might get some sugar free pudding or something to have once in awhile. Not everyday. I guess it is better to have something like that after a good workout.

My mind seems clearer and my mood is better. I am going to transform myself. Build muscle and be stronger. I know i have to lose the weight first but I want to then build up muscle.

Namo · 02-26-2009, 01:11 PM

Well i do know that sugar makes me break out like crazy.

How much do you currently weight? A pound a day is extreme and 1300 calories is pretty low.

are you male or female?

Also, while weight loss is the most important thing, you will probably find that you can build muscle while losing weight right now. As you get leaner that ability will start to diminish. I have been dropping weight and definitely getting stronger right now. Your body is most likely very eager to shed the weight, and you def will start feeling better as you can better absorb whole foods as opposed to processed.

jk7761 · 02-26-2009, 01:12 PM

Good job both of you keep at it.

Make sure you keep logging your foods and activities to see what's working and what doesn't.

Stay motivated and check in often with your progress. I guarantee there are plenty of others 'lurking' afraid to post, that will benefit from your stories.

Namo · 02-26-2009, 01:21 PM

Quote:

Originally Posted by jk7761

Good job both of you keep at it.

Make sure you keep logging your foods and activities to see what's working and what doesn't.

Stay motivated and check in often with your progress. I guarantee there are plenty of others 'lurking' afraid to post, that will benefit from your stories.

Thank you, I've dropped 100lbs before the healthy way. unfortunately I lost track and gave in to my old ways, and went right back. But I am back on track, and more focused than ever.

Starpsl · 02-26-2009, 02:43 PM

I am sorry for not including more info. I am female, 45,5'8", 280 pounds. I am very young looking for my age but am having pain from lugging all this extra weight around with me. I was on a balanced diet, 1800 calories that my doctorI first put on weight at 21 when I became pregnant. I went from 130 to 208. I lost down to 180 and the weight crept back up. I have always been active and think I have a good amount of muscle under all this fat. I need to get it off and back to being fit. I am very unhappy this way. I was very fit until 21 although I always had to battle putting pounds on. I always had a sweet tooth. Posibly I did not eat right and would crave sweets because I was just hungry. I need to get it off and keep it off.

Namo · 02-26-2009, 03:03 PM

Well you are definitely on the right path. Like I said before, get on fitday, they will give you some estimates of what your daily cals should be. Diet is the larger part of the equation by far, but the exercise will definitely help speed things up. I do think that 1300 calories is too extreme, the goal is to be not just leaner but healthier. I would recommend getting additional calories from protein and green veggies. Keep avoiding processed foods and simple carbs like the plague, and dont expect results overnight. If you keep at it, you will be suprised how fast a year can fly by, and in 12 months you should be able to get close to or achieve your goal.

Starpsl · 02-26-2009, 06:26 PM

I think I can add more protein to get my calories up. I did mention that I think my cal intake is closer to 1500. I did get those stats from fitday after inputing my foods. That is a great site.

As for adding more green veggies for me I think I will grow ears and a tail if I eat any more. I have two large salads and eat raw veggies in between. That is how my calories are so low. Today I did add some low fat dairy.

I never really ate too many processed foods (except desserts here and there)but I was eating too many carbs and not enough protein. I would have cereal and fruit for breakfast and sandwiches for lunch and the usual pasta or rice with some meat for dinner. I think I was hungry and overate because my body was not getting fueled.

So now I am going to look for different kinds of fish I can grill, shrimp and other things for more protein.

I will tell you I feel great after lifting again. The feeling after is amazing.

AKIRA · 02-26-2009, 06:27 PM

Starpsl? As in port st lucie?

**Built** · 02-26-2009, 07:44 PM

Starpsl, you seem to be right on track.

Fats are satiating, please don't feel you need to drop them. I like my fats nice and high, too - and I'm your age.

Link in my sig has a bit more info on diet you might find helpful.

Keep up the good work!

Starpsl · 02-27-2009, 09:47 AM

Quote:

Originally Posted by AKIRA

Starpsl? As in port st lucie?

Yep

Starpsl · 02-27-2009, 09:49 AM

Quote:

Originally Posted by Built

Starpsl, you seem to be right on track.

Fats are satiating, please don't feel you need to drop them. I like my fats nice and high, too - and I'm your age.

Link in my sig has a bit more info on diet you might find helpful.

Keep up the good work!

Ty It is going ok. I get a little hungry in between meals but I nibble on celery or pepper slices dipped in vinagrette. Or a few straw berries.

AKIRA · 02-27-2009, 12:52 PM

Quote:

Originally Posted by Starpsl

Yep

I lived in stuart until last year. Its a nice place to retire, but for people my age with no wife or kids, I hated it.

I worked out at Golds in SLW but my primary gym is in stuart and I forget the damn name. Some "isalnd beach" "paradise" who knows.

Oh shit, wrong branch! Sorry, commence with the diet info!

02-26-2009, 02:10 AM	#1
Starpsl Registered User Join Date: Jan 2009 Location: Florida Posts: 16	How does my diet look? I have 130 pounds to lose. I lost 7 the past three weeks. I have tried to add more dairy but weight loss slows although I balance the calories. After I get closer to a more normal weight I will add more dairy and grains. I am alergic to wheat and other grains except rice. I eat about 100 grams protein and I am doing an hour of walking and then full body workout with free weights every other day. strawberries and melon 1 cup canadian bacon, 2 slices egg whites, 6 half apple low fat peanut butter, 2 tbsp salad: romaine, cucumber slices, raw brocolli, pepper slices, few croutons, five olives, olive oil and vinager dressing (2 tbsp) chicken breast or eye round steak, 4 oz cottage cheese half cup (after workout) peach or berries few walnuts halves salad as above or steamed veggies and chicken breast, tuna or eye round steak.

02-26-2009, 12:36 PM	#3
Starpsl Registered User Join Date: Jan 2009 Location: Florida Posts: 16	1300 calories (some days 1500) 100g protein 30% 80g fat 53% (35% monounsaturated) 60g carbs 16% I have been drinking almost a gallon of water a day and some diet coke and probably more carbs at times when I need a snack of apples and peanut butter I was surprised how much fat I am eating. It is mostly from olive oil, olives and peanut butter since I eat the leanest meats. Today I when I woke up I was very hungry and I grabbed a slice of provolone and thin sliced eye round out of the fridge. For my workout I am doing long powerwalks right now and whole body workouts every other day. I am using free weights every other day. It has been a long time since I have used weights but I know proper technique. I can not go to the gym right now. I am starting with some basic routeins. I am losing about one pound a day and I do have much more energy. I wonder if I was eating not enough protein before or maybe too many carbs for my system. I would get very sleepy after a meal. I am getting a full blood work up checking for hypothyroidism and also arthritis since I have been so achy. Hypothyroidism runs in my family. THe only problem with the diet is I get hungry sometimes and I want to eat something. I grab lower carb foods like berries or chicken breast or raw veggies dipped in vinagrette. Seems to help. I will add more lean protein and see if that helps. I noticed my skin has improved greatly. It feels smooth and no breakouts which I have suffered from since my teens. Maybe all those fruits and veggies or maybe drinking more water. I do want chocolate quite often. I grab the berries but I might get some sugar free pudding or something to have once in awhile. Not everyday. I guess it is better to have something like that after a good workout. My mind seems clearer and my mood is better. I am going to transform myself. Build muscle and be stronger. I know i have to lose the weight first but I want to then build up muscle. Last edited by Starpsl : 02-26-2009 at 12:43 PM.

02-26-2009, 06:27 PM	#10
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Starpsl? As in port st lucie? 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

02-26-2009, 07:44 PM	#11
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Starpsl, you seem to be right on track. Fats are satiating, please don't feel you need to drop them. I like my fats nice and high, too - and I'm your age. Link in my sig has a bit more info on diet you might find helpful. Keep up the good work! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

02-26-2009, 11:39 AM	#2
Namo DP Elite Join Date: Nov 2007 Location: Massachusetts Posts: 174 Photos: 1	How quickly is the weight coming off and how do you feel? I am in the same boat as you, i am trying to lose a large amount of weight as well (70-80 lbs). It looks like you have the right idea with how you are eating, but you may want to up your protein. What is your body weight? What does your routine look like? How much water are you drinking? What is your maintenance vs actual intake? Us larger people can withstand more extreme deficits at first. Are you tracking calories on a site like fit day? I started my weight loss journey Jan 1st, and it was moving very slow at first. Once I started tracking everything on fitday, the weight is just flying off. I am down 18 lbs since jan 1st, and I am not starving. As far as grains go, I dont see a need to add them yet. Stick with the lean meats, lots of veggies, and dairy.

02-26-2009, 01:11 PM	#4
Namo DP Elite Join Date: Nov 2007 Location: Massachusetts Posts: 174 Photos: 1	Well i do know that sugar makes me break out like crazy. How much do you currently weight? A pound a day is extreme and 1300 calories is pretty low. are you male or female? Also, while weight loss is the most important thing, you will probably find that you can build muscle while losing weight right now. As you get leaner that ability will start to diminish. I have been dropping weight and definitely getting stronger right now. Your body is most likely very eager to shed the weight, and you def will start feeling better as you can better absorb whole foods as opposed to processed.

02-26-2009, 01:12 PM	#5
jk7761 Registered User Join Date: Feb 2009 Location: usa Posts: 32	Good job both of you keep at it. Make sure you keep logging your foods and activities to see what's working and what doesn't. Stay motivated and check in often with your progress. I guarantee there are plenty of others 'lurking' afraid to post, that will benefit from your stories.

02-26-2009, 02:43 PM	#7
Starpsl Registered User Join Date: Jan 2009 Location: Florida Posts: 16	I am sorry for not including more info. I am female, 45,5'8", 280 pounds. I am very young looking for my age but am having pain from lugging all this extra weight around with me. I was on a balanced diet, 1800 calories that my doctorI first put on weight at 21 when I became pregnant. I went from 130 to 208. I lost down to 180 and the weight crept back up. I have always been active and think I have a good amount of muscle under all this fat. I need to get it off and back to being fit. I am very unhappy this way. I was very fit until 21 although I always had to battle putting pounds on. I always had a sweet tooth. Posibly I did not eat right and would crave sweets because I was just hungry. I need to get it off and keep it off.

02-26-2009, 03:03 PM	#8
Namo DP Elite Join Date: Nov 2007 Location: Massachusetts Posts: 174 Photos: 1	Well you are definitely on the right path. Like I said before, get on fitday, they will give you some estimates of what your daily cals should be. Diet is the larger part of the equation by far, but the exercise will definitely help speed things up. I do think that 1300 calories is too extreme, the goal is to be not just leaner but healthier. I would recommend getting additional calories from protein and green veggies. Keep avoiding processed foods and simple carbs like the plague, and dont expect results overnight. If you keep at it, you will be suprised how fast a year can fly by, and in 12 months you should be able to get close to or achieve your goal.

02-26-2009, 06:26 PM	#9
Starpsl Registered User Join Date: Jan 2009 Location: Florida Posts: 16	I think I can add more protein to get my calories up. I did mention that I think my cal intake is closer to 1500. I did get those stats from fitday after inputing my foods. That is a great site. As for adding more green veggies for me I think I will grow ears and a tail if I eat any more. I have two large salads and eat raw veggies in between. That is how my calories are so low. Today I did add some low fat dairy. I never really ate too many processed foods (except desserts here and there)but I was eating too many carbs and not enough protein. I would have cereal and fruit for breakfast and sandwiches for lunch and the usual pasta or rice with some meat for dinner. I think I was hungry and overate because my body was not getting fueled. So now I am going to look for different kinds of fish I can grill, shrimp and other things for more protein. I will tell you I feel great after lifting again. The feeling after is amazing.