Critique My Diet Please [Forum Archive]

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Critique My Diet Please

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Posted by: kraftykyd

Hey Everyone, I'm new here and i am 5'8" tall and i weigh 190 lbs. I hate my weight! None of my suits feet me anymore. I just got married 4 months ago and have put on a ton of weight! I need to lose that extra pounds, and the areas that are affected the most are my thighs, hips, buttocks, and to a certain extent, my stomach. I am now starting a low-carb, high protein diet. I eat three meals a day, every morning for breakfast, i eat Kelloggs "All Bran" with Nestle's Omega milk, which has both Omega 3 and 6. Then, for lunch, i eat lots of chicken, or lamb with some ground provisions, and for dinner, i eat more All bran with Omega milk. Everyday, i jog for 30 mins and every morning, i do between 50 and 70 pushups, depending on how much rest i got the night before. Is this good enough? Although i have noticed a slight loosening in my pants, i would appreciate any constructive criticizing of my diet to make the weight go away much quicker and stay off. I can't afford to continue looking like this, i wanna wow my wife when i get naked! Thanks all

Posted by: VanessaNicole

Let's start with the basics.

You need to eat more often to keep your metabolism up. Try eating 5 small meals.

This is not a high protein diet. You need 1-1.5 grams of protein per pound of body weight.

Cereal and milk are not the best diet foods.

Are you counting calories? You need about 12-14 calories per pound of body weight to lose.

Where are your vegetables and healthy fats?

Try these foods:

Protein sources:
Grilled chicken
Egg whites
Cottage Cheese (low fat)
Fish
Extra lean cuts of beef

Carbohydrate sources:
All fibrous vegetables
Sweet potatoes
Brown rice
Oatmeal

Fats:
Raw almonds
Natural Peanut Butter
Avocado
Extra virgin olive oil

Now construct about 5 meals of about the same size and eat them about every 2-3 hours.

Here is a good example of a proper meal:

5 oz of chicken breast
Plenty if broccoli
1/2 cup of brown rice

A good example for breakfast:

6-8 scrambled egg whites
1/2 cup of oats
1tblsp natural peanut butter

It's important that you focus on getting enough protein and proper nutrition, and I don't see that happening with you plan.

Good luck!

Vanessa Nicole

Posted by: kraftykyd

Thanks Vanessa, but, how do i get to eat 5 meals a day? How do you do it? Do you just prepare a huge amount of the same stuff for the day and just divide it into 5 portions or is there variety?

Posted by: VanessaNicole

Well, you will probably have to get used to carrying food with you.

The hardest thing is protein. So what I do is about twice a week I cook 3 or 4 chicken breasts and devide them into appropriate servings (4 or 5 oz) and eat them through the week.

Whenever you cook steak, make sure you make plenty of extra.

Convenient proteins are also lowfat cottage cheese, tuna canned in water, and eggwhites (hard boil the eggs and throw out the yolks or just microwave some raw egg whites).

Get yourself a cooler and pack it with your meals before you leave the house.

Cook a large pot of brown rice, or microwave several sweet potatoes and have them ready in the fridge or bring 'em with you to work.

When dieting it's important not to get too hunry, because you will have a hard time controlling portions. And the whole point of dieting is to create a calorie defecit. So big portions must be avoided.

You know the saying "Failing to prepare is preparing to fail"? It applies perfectly to dieting.

Good luck and let me know how it goes.

Vanessa

Posted by: Seanp156

I make all my food that takes a long time to cook (more than 5-15 minutes) about once a week on weekends, or whenever I run out... So, usually, I make enough chicken, steak, and potatoes to last about a week.... Every 3-4 days, I'll have to make veggies, and barley/rice. Things like eggs, oatmeal, cottage cheese etc are all easy/quick to make...

You can also allow 2 of your 6 meals a day to be protein shakes, but if you can swing it, whole food's better than liquids.

Also, you may want to consider joining a gym and getting a proper workout split set up from the training section.

Posted by: kraftykyd

Thanks Vanessa and Sean, i really appreciate your advice, i will start on it officially this coming Monday. By the way, how do you prepare your oatmeal? Please let me know so i can start something concrete and lose that weight. Once again, i appreciate the replies that you guys took time out to post.

Posted by: BigDyl

I'd say eat 6 meals a day.

Carbs - stop eating cereal and milk. That's like a cheat meal. Instead have 1/2 a cup of organic oatmeal. 1 peice of fruit. 8 egg whites for breakfast.

Fats - Increase your fat intake slightly to make up for the drop in carbs. But only eat healthy fats like mono's and EFAs. So eat nuts, fish oils, avacados, and omega 3 mayo.

Protein - Increase your protien intake. Do this occasionally with whey powders. But mostly use Salmon, Chicken, Tuna, Eggs, etc.

Eat 400-500 cals below maintenance level.

Posted by: BigPapaPump68

Same thing as everybody else has said, eat 5-6 meals/day. Cut the carbs and add in more protein. If you cant get enough protein in meals throughout the day, buy a whey protein shake, it will help you out greatly. As for training, you should try and join a gym, but if you cant, just do the basics such as push ups, sit ups, cardio, etc.. Good Luck.

Posted by: kraftykyd

thanx all, will do.

Posted by: Seanp156

Quote:

Originally Posted by kraftykyd

Thanks Vanessa and Sean, i really appreciate your advice, i will start on it officially this coming Monday. By the way, how do you prepare your oatmeal? Please let me know so i can start something concrete and lose that weight. Once again, i appreciate the replies that you guys took time out to post.

I used to cook it on the stove with just water, but now I just mix whey and milk in a bowl, put the oats in and eat it like cereal

Posted by: Malley

I normally keep my calories around 300 per meal. And on the meals where I have protein drinks its more like 200 calories in that meal. I ussually take in about 1200-1500 a day. Its working excellent for me.

Posted by: VanessaNicole

Quote:

Originally Posted by Double D

I normally keep my calories around 300 per meal. And on the meals where I have protein drinks its more like 200 calories in that meal. I ussually take in about 1200-1500 a day. Its working excellent for me.

How much do you weigh?

That is an extremely low caloric intake...

I wouldn't advise eating that little unless you weigh 90 lbs.

VanessaNicole

Posted by: dontsurfonmytur

since im at school i eat 2 of my meals at school.
First one, I mix in cooked ground beef (lean) and rice and kimchi and cook that up. Its a korean dish. (but the meat can be whatever)
Second one, I mix chopped chicken breasts (very lean) and rice and broccoli and put some teriyaki sauce.
Both of these are excellent. IMO the only nuts needed are walnuts. and my chicken breasts come frozen in a large bag, 1 breast = 12 g of protein which makes it easy to cook and count how much protein i have.

just some ideas...

Posted by: VanessaNicole

Quote:

Originally Posted by dontsurfonmytur

since im at school i eat 2 of my meals at school.
First one, I mix in cooked ground beef (lean) and rice and kimchi and cook that up. Its a korean dish. (but the meat can be whatever)
Second one, I mix chopped chicken breasts (very lean) and rice and broccoli and put some teriyaki sauce.
Both of these are excellent. IMO the only nuts needed are walnuts. and my chicken breasts come frozen in a large bag, 1 breast = 12 g of protein which makes it easy to cook and count how much protein i have.

just some ideas...

Teriyaki sauce is high in sugar and therefore really bad for a cutting program.

And your average chicken breast weighs 8 ounces and contains 46 grams of protein.

VanessaNicole.

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