Damn...you're eating the worst possible thing....slimfast is just sugar! Sugar is evil! From this point forward do NOT have another one....put that sugar shake down!
First off...you'll do better by eating six smaller meals than three large meals per day. Secondly...if you're going to lose fat you need to eat...that's right, you won't lose fat by not eating. If you're not feeding your body enough calories it will think you're trying to starve it and hold onto every ounce of food you give it...in the form of fat. so you really need to make sure you're eating enough food. Now what's more important is what you're eating. Sugar, and there's many forms of it...not just table sugar, will stop any fat burning dead in it's tracks. You've got to learn what 'sugar' is and start avoiding it like the plague
Proper protein is essential....make sure you're getting enough protein in each meal! And don't forget about fats...healthy fats, you need to have them in your diet. Go to the top of the nutrition forum and click on the "best nutritional threads" link and read the "fat loss Primer"...there's also a male meal plan there for cutting...it will help give you an idea of what kinda foods you should be eating.
Meal 1: 4 eggs, .5 cup oatmeal
Meal 2: protein shake
Meal 3: 6oz chicken, fish, or lean beef; brown rice, piece of fruit
Meal 4: protein shake
Meal 5: 9oz of meat, some green veggies
Meal 6: 6oz of meat, some green veggies
Originally posted by mimoman
im going to eat about 368 g of protein a day, which is best eaten in small meals (about six).
i do need to eat carbohydrates, however, and whole wheat and raw oatmeal is good for me...
(or something like that, maybe?)
368 grams of protein would be excessive in my opinion. 200-250g would be fine.
Plain whole wheat bread is no different than white bread. Get something whole grain, 100% stoneground or even sourdough. The acid in the sourdough slows down the digestion while the whole grains in bread take longer to digest, if at all.
You should cycle cals in a fashion that is inversely proportional to cardio. Here is a sample and is by no means a one specific to your goals.
2 weeks 3000 cals 1hour cardio
2 weeks 2500 cals 30-45 minutes cardio
2 weeks 2500 cals no cardio
when progress stalls, drop cals to 2000.
Generally, with this style plan my clients drop 20 lbs with half of that being water, but the intention of this program is not quick weight loss, it is permanent weight loss. The real weight loss comes when you hit that point where progress stalls. I have clients who have dropped 50lbs who are still slowly losing weight 4 months later. By the way, the 2 weeks time is not typical, that is my personal duration. You should do each cycle until your progress completely stalls out. Typically that would be longer than 2 weeks. I am sure you are looking for quick results, but quick results will typically slow your metabolism to the point where if you intake any significant amount of calories you will gain all or more of it back.
ok, thanks, Duncan, you really know what you are talking about. now, would the schedule you wrote be more specific to my goals if the weeks were extended, lowered, or would i have to just spend all of my summer on a treadmill?