Meal Plans for weight loss

Page 1 of 2 12 LastLast
Results 1 to 15 of 24
  1. #1
    Finally Focused


    Join Date
    Nov 2003
    Gender
    Male
    Location
    Hoboken
    Age
    31
    Posts
    250

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    54791

    Meal Plans for weight loss

    Over the last 3.5 months I've sat at a desk for 70-80 hours a week. Needless to say, workouts were few and far between, nutrition was lacking, and I put on some weight.

    Now that my lifes returning to normal, I'd like to get some input on my planned daily meals. It won't be the same thing every day (sub fish for chicken, blue berries for strawberries, etc) but I plan on keeping this basic outline.

    Some background: I'm 24 male, 5'11" 185lbs. Don't know what my bf is, but I definitely could afford to lose some weight. Ideally I'd like to be around 170 and go from there. As of now, my workouts are going to be strictly cardio with core muscle and body weight exercises. I'm more focused on getting into good shape then getting big right now. Keep in mind I work at a desk from 9- 6 or 7.

    Here we go:

    8 AM Breakfast
    .5 cup Low Fat Vanilla Yogurt 100
    1 scoops Whey Protein 100
    1 cup Halfed Strawberries 50
    .5 cup Water -
    4 Ice cubes -
    Total 250

    11 AM Snack
    14 Baby Carrots 35
    1 Medium Banana 105
    Total 140


    1 PM Lunch
    6.4 oz Butterball Turkey 168
    2 pieces Whole Wheat Bread 180
    5 slices Hot Pepper 10
    1 tbsp Mustard 15
    Total 373

    4 PM Snack
    2 tbsp Peanut butter 180
    1 Large Banance 121
    1 slice Whole Wheat Bread 90
    Total 391

    7 PM Dinner
    7.15oz Chicken Breast 181
    1 cup Brown Rice 216
    .6 cup Spinach 30
    427

    10 PM Snack
    .5 cup Cottage Cheese 80
    .5 cup Sliced Strawberries 25
    105
    Gym trip occurs around 8:30 PM

    My automatic guess is Snack 1 needs more calories (I find I'm pretty hungry by lunch) and I should incorporate more vegetables in my meals.

    Any other thoughts/insights would be appreciated. Thanks for help.

  2. #2
    Registered User
    Phineas's Avatar


    Join Date
    Oct 2008
    Gender
    Male
    Location
    British Columbia, Canada
    Age
    29
    Posts
    2,000

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    56362574


    Quote Originally Posted by NeedMuscleMass View Post
    Over the last 3.5 months I've sat at a desk for 70-80 hours a week. Needless to say, workouts were few and far between, nutrition was lacking, and I put on some weight.

    Now that my lifes returning to normal, I'd like to get some input on my planned daily meals. It won't be the same thing every day (sub fish for chicken, blue berries for strawberries, etc) but I plan on keeping this basic outline.

    Some background: I'm 24 male, 5'11" 185lbs. Don't know what my bf is, but I definitely could afford to lose some weight. Ideally I'd like to be around 170 and go from there. As of now, my workouts are going to be strictly cardio with core muscle and body weight exercises. I'm more focused on getting into good shape then getting big right now. Keep in mind I work at a desk from 9- 6 or 7.

    Here we go:

    8 AM Breakfast
    .5 cup Low Fat Vanilla Yogurt 100
    1 scoops Whey Protein 100
    1 cup Halfed Strawberries 50
    .5 cup Water -
    4 Ice cubes -
    Total 250

    11 AM Snack
    14 Baby Carrots 35
    1 Medium Banana 105
    Total 140


    1 PM Lunch
    6.4 oz Butterball Turkey 168
    2 pieces Whole Wheat Bread 180
    5 slices Hot Pepper 10
    1 tbsp Mustard 15
    Total 373

    4 PM Snack
    2 tbsp Peanut butter 180
    1 Large Banance 121
    1 slice Whole Wheat Bread 90
    Total 391

    7 PM Dinner
    7.15oz Chicken Breast 181
    1 cup Brown Rice 216
    .6 cup Spinach 30
    427

    10 PM Snack
    .5 cup Cottage Cheese 80
    .5 cup Sliced Strawberries 25
    105
    Gym trip occurs around 8:30 PM

    My automatic guess is Snack 1 needs more calories (I find I'm pretty hungry by lunch) and I should incorporate more vegetables in my meals.

    Any other thoughts/insights would be appreciated. Thanks for help.
    At A glance it looks like you have far too little protein. I bolded your protein sources. Let's generalize:

    -1 scoop whey = 25g
    -6-7 oz turkey = 35g
    -2 slices whole wheat bread = 8g
    -2 tbsp PB = 8g
    -7 oz chicken = 35g
    -brown rice = 5g?
    -1 slice whole wheat bread = 4g
    -1/2 cup cottage cheese (don't know if it's dry curd or not, but let's assume it's dry curd) = 20g

    Total = 140g

    If you're 185 you should be taking in AT LEAST 185g/day (remember the old suggestion of 1g/lb?), but I'd take in more like 230-250 (some would suggest more).

    Your breakfast is terrible. You want to get your metabolism jump-started. You need more protein and fat. A scoopy of whey is better than nothing, but (a) it's likely not enough grams for the meal and (b) you might not be using your powder wisely. If it's isolation then that protein is absorbed very fast. If you're cutting you want to stay satisfied for longer, which is why a slow-burning protein (especially in your fist meal of the day) would be helpful. Why no eggs?

    Take in more fibrous, leafy veges. For instance, I eat three spinach salads a day (which includes avocado, broccolli, peppers, tomato, and seeds). And, not that you have included any, but not all veges were created equally; just because they're colourful and crunchy and don't taste fantastic, certain veges like iceburg lettuce, cucumber, and celery are seriously lacking in vitamins/minerals. Even some fruits like apples (if you look up a detailed analysis) don't really have a whole lot to offer. Since you're resticting calories, make sure that what you DO take in is not only unhealthy but healthy -- and that means more than just low in "x" and "y".

    Anyway, the main problem to address is the protein. If you do 6 meals a day @ 240g then you take in 40g/meal. Keep a steady flow of nutrients so you don't get those insulin spikes, which will inhibit your fat burning.
    Last edited by Phineas; 04-07-2010 at 02:58 PM.

  3. #3
    Finally Focused


    Join Date
    Nov 2003
    Gender
    Male
    Location
    Hoboken
    Age
    31
    Posts
    250

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    54791

    Would something like this be better for breakfast?

    2 slices Turkey Bacon 70
    5 Egg Whites 85
    1 Whole Egg 70
    1 cup Mushrooms 15
    1/4 cup Onion 17
    1 slice Wheat Toast 90
    1/2 cup Halfed Strawberries 25
    Total 372

    Problem is I dont always have time to make eggs in morning. Maybe I'll prep a lot of the stuff the night before.

  4. #4
    Bioidentical Bodybuilder
    ELITE MEMBER
    Built's Avatar


    Join Date
    Mar 2008
    Gender
    Female
    Location
    .
    Age
    53
    Posts
    11,326

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    409983817


    Phineas, why does it matter how much protein he eats per meal?

    NeedMuscle, FitDay - Free Weight Loss and Diet Journal I want the total for the day please. I don't give a rats ass about the individual meals - eat one big meal or a hundred micro snacks, it won't matter at all - other than your personal comfort, which really DOES matter or you won't stick to your diet!





  5. #5
    Finally Focused


    Join Date
    Nov 2003
    Gender
    Male
    Location
    Hoboken
    Age
    31
    Posts
    250

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    54791

    Built - Here is a link: jkrupski86 - free online diet and fitness journal

    Thanks for help.

  6. #6
    Registered User
    Phineas's Avatar


    Join Date
    Oct 2008
    Gender
    Male
    Location
    British Columbia, Canada
    Age
    29
    Posts
    2,000

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    56362574


    Quote Originally Posted by Built View Post
    Phineas, why does it matter how much protein he eats per meal?

    NeedMuscle, FitDay - Free Weight Loss and Diet Journal I want the total for the day please. I don't give a rats ass about the individual meals - eat one big meal or a hundred micro snacks, it won't matter at all - other than your personal comfort, which really DOES matter or you won't stick to your diet!
    Steady flow of nutrients to keep the metabolism burning steadily and prevent insulin spikes.

  7. #7
    Registered User
    Phineas's Avatar


    Join Date
    Oct 2008
    Gender
    Male
    Location
    British Columbia, Canada
    Age
    29
    Posts
    2,000

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    56362574


    Quote Originally Posted by NeedMuscleMass View Post
    Would something like this be better for breakfast?

    2 slices Turkey Bacon 70
    5 Egg Whites 85
    1 Whole Egg 70
    1 cup Mushrooms 15
    1/4 cup Onion 17
    1 slice Wheat Toast 90
    1/2 cup Halfed Strawberries 25
    Total 372

    Problem is I dont always have time to make eggs in morning. Maybe I'll prep a lot of the stuff the night before.
    I think that looks pretty damn good. I'd seriously keep the yolks, though. Such a good source of monounsaturated fat and tons of other good stuff (flavour, too, lol) including about half the egg's protein.

    Eggs don't take long at all to make. I make 4 eggs every morning, and, while it would be nice to turn that into an omlette with veges, you don't need to. I just scrample them on work days. Takes like 7 minutes to heat the pan, get them in there, cook them, package it up, and clean the pan. You can easily afford 7 minutes to do this.]

    Mmm, turkey bacon? Never had it before.

  8. #8
    Finally Focused


    Join Date
    Nov 2003
    Gender
    Male
    Location
    Hoboken
    Age
    31
    Posts
    250

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    54791

    Phineas - what I did was this:

    Last night when I was putting together lunch for today, I beat the eggs, cooked the bacon, sauteed the onion and mushrooms, and then just stored in fridge. When I woke up I was able to throw together an omlette pretty quickly. Going to start doing this more often.

    Keeping the yokes would raise the calories a lot and I'm trying to cut down them as low as possible. Maybe I'll throw one more yoke in there - we'll see how it goes.

  9. #9
    Bioidentical Bodybuilder
    ELITE MEMBER
    Built's Avatar


    Join Date
    Mar 2008
    Gender
    Female
    Location
    .
    Age
    53
    Posts
    11,326

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    409983817


    Quote Originally Posted by Phineas View Post
    Steady flow of nutrients to keep the metabolism burning steadily and prevent insulin spikes.

    A steady flow of nutrients isn't at all necessary to keep metabolism steady.

    Why would you get insulin spikes from less frequent eating? And why would it matter?





  10. #10
    Bioidentical Bodybuilder
    ELITE MEMBER
    Built's Avatar


    Join Date
    Mar 2008
    Gender
    Female
    Location
    .
    Age
    53
    Posts
    11,326

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    409983817


    Grams Calories %-Cals
    Calories 1,869
    Fat 47.5 415 22 %
    Saturated 12.2 107 6 %
    Polyunsaturated 10.8 94 5 %
    Monounsaturated 16.7 145 8 %
    Carbohydrate 208.1 810 43 %
    Dietary Fiber 24.4
    Protein 160.8 650 35 %

    Lots of carb and not a ton of calories for a man your size. I'd be hungry on this.





  11. #11
    Finally Focused


    Join Date
    Nov 2003
    Gender
    Male
    Location
    Hoboken
    Age
    31
    Posts
    250

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    54791

    So far haven't been hungry. The omlette in the morning really made a difference for the rest of the day.. going to stick with this..

    Today I hit 27% fat, 37% carbs, and 36% protein. Going forward I'm going to try and lower the carbs a little and raise the fat.

  12. #12
    Registered User


    Join Date
    Apr 2010
    Gender
    Male
    Location
    maldives
    Posts
    1

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    10

    hello evry b0dy

  13. #13
    Bioidentical Bodybuilder
    ELITE MEMBER
    Built's Avatar


    Join Date
    Mar 2008
    Gender
    Female
    Location
    .
    Age
    53
    Posts
    11,326

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    409983817


    Quote Originally Posted by NeedMuscleMass View Post
    So far haven't been hungry. The omlette in the morning really made a difference for the rest of the day.. going to stick with this..

    Today I hit 27% fat, 37% carbs, and 36% protein. Going forward I'm going to try and lower the carbs a little and raise the fat.
    Grams please. The percentages mean nothing.

    Glad you're more comfortable.





  14. #14
    Finally Focused


    Join Date
    Nov 2003
    Gender
    Male
    Location
    Hoboken
    Age
    31
    Posts
    250

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    54791

    Fat: 56
    carbs: 178.3
    protein: 164.7

  15. #15
    Bioidentical Bodybuilder
    ELITE MEMBER
    Built's Avatar


    Join Date
    Mar 2008
    Gender
    Female
    Location
    .
    Age
    53
    Posts
    11,326

    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts
    Rep Points
    409983817


    Calories?





Similar Threads

  1. Replies: 0
    Last Post: 06-27-2011, 12:52 PM
  2. pre made meal plans and working night shift conflict?
    By bNugs in forum Diet & Nutrition
    Replies: 9
    Last Post: 09-21-2010, 05:58 PM
  3. Meal plans for someone on a 2k 40/40/20 diet
    By Pipboy in forum Diet & Nutrition
    Replies: 11
    Last Post: 07-12-2010, 05:43 PM
  4. meal plans needed
    By sweetgirl in forum Diet & Nutrition
    Replies: 3
    Last Post: 04-22-2005, 02:28 PM
  5. What are you'r meal plans after Christmas?
    By sara in forum Diet & Nutrition
    Replies: 25
    Last Post: 12-30-2003, 07:17 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Copyright© 2001-2017 IronMag® Bodybuilding Forums