Originally Posted by Uthinkso
Ok that makes some sense. Right now I am at damn near a 2000 calorie defecit, which from what I understand is making my body think its starving so it won't burn fat. At least this is how I understand it.
basically, yea. A 2000 calorie deficit is huge! There is significant research that shows when dropping calories by that much, you metabolism will slow down greater. Look at where your maintenance calories should be and try and create a small deficit from diet and then top that deficit off with exercise.
This is Quaker Oats regular oatmeal, no sugars, no flavor just plain oatmeal.
great
Yes as I said in the previous post I eat veggies usually at meal 2 and meal five. I just don't eat them at every meal. Also I don't eat the same exact thing every day. I try to switch it up.
The goal for people was something like 3-5 servings of fruits or vegetables per day. According to the paper Healthy People 2010. They set a goal for Americans to eat 8 servings of both (combined) a day. Which is crazy, because most people can't even get the the 3. Eat greens at every meal. Peppers and/or spinach with the eggs. Small salads and/or a greens supplement like greens+. Have 2-3 pieces of fruit per day. Things like apples, grapefruits and berries are great choices. I don't mind oranges, or bananas either. Food nazi's will tell you that they have a high GI (gasp!). The main thing is, do they fit into your daily calories?
Let me preface that I don't want to sound like a dick with this next statement. Everyone tells me to balance my meals, I am aware of that thats the name of the thread. Now that I've posted my diet what foods would you plug in and where. I feel I can rotate my protein source between fish, chicken, turkey, lean beef and the secondary food should be able to stay the same. If that makes any sense at all.
Balancing your meals is easy. Everyone makes it into this complex thing. I will give you some tips to simplify it for you:
1) write down how many calories you need for the day
2) set your protein (1.2-1.5g per LB of BW is what I usually recommend).
3) Set the other macros up after the protein. Is the diet high carb, low carb, high fat, low fat? What works for you, etc.....i say try and find a healthy balance between both. There are camps on both sides. I think the answer lies somwhere in the middle....craete caloric deficit and eat healthy foods....amazingly simple!
4) Take the daily calories and divide them into either 5-6 even meals or place higher calories in meals 1,3,5 and slightly lower calories in your snacks, #'s 2,4, and maybe 6 if you eat that much.
5) look at your workout and arrange your protein and carbohydrate needs properly around there (ie nutrient timing).
7) then just do the math. Lets say you find out you need 35g of protein, 60g of carbs and 12g of fat per meal. Figure out the amount of foods that roughly fit into those numbers (doesn't have to be analy exact)...so, 5oz of chicken or turkey, 4oz of beef, a tbsp of oil and vinegar with 2 fish caps, etc...
8) add greens to your meals.
9) eat the meals.
I'm just baffled that I lost so much so fast and now have started going backwards. When the diet hasn't changed one bit. Are you thinking I shocked my system and thats why the quick drop in weight. I will say that my pants are looser and I don't feel like I put on 10lb on fat, but something isn't adding up.
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Holy $hit! That's 73g of fat and 824 calories! WTF!?
, forgot to do it last night. I will tonight for sure.
