What kind of diet mod for losing fat

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  1. #1
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    What kind of diet mod for losing fat

    Some background:

    age: 35 Y/O male
    Height 5'5"
    Weight 185 (down from 195 6 weeks ago)

    I am doing three days of strength training with cardio 3 days a week on a stationary bike for 30 minutes at 85% MAX HR (145-158 BPM).

    I do drink 3-4 12oz cans of coke a day and need to cut down. Other than that I have cut out the fast food diet (was eating there four times a week). I do not eat red meat and stick to chicken and lean pork. I eat pasta and whole grain rice. Any suggestions?

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    here
    fitday

    measure what you eat and drink each day and input it here

    it will tell u the calories u intake

    then figure out your maintenance level and eat 15-20% below that

    if you have a ball park figure on you bf% that would help as well
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    Thanks,

    I will try to use that tool. It will work for some things.

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    Hey here's a suggestion. Cut the friggin soda! its not rocket science! cut it to 1 can a day thats a pound of fat a month.

    Eat 3 veggies a day, get lean meats and some decent carbs. Fitday is good so you can really get an idea of what youre taking in and grams and percentages of what youre eating. Yea it sucks at first but after a day or two its second nature. Do it for at least a week or youre not serious. You want to track everything....EVERYTHING. ketchup counts, jelly counts. Keep good fats up, no transfats. Estimate portions if you have to. Once you see what your body weight does at an average calorie intake you can see what your maintenance area is. then you eat below that by 20 percent or so as previously mentioned.

    ...again...Can the can's
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    what are your oppinions on pork everyone?

    ive never had any problems with it myself
    givin it is lean enough for me




    my .02$
    why drink your calories in an unfilling beverage like coke?
    why eat cady that is equally unfilling

    get your calories from whole foods and make healthy choices...

    you will likely see improvement from this alone
    and in addition, if you do this it is easier to track intake...

    this is just my observations
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    i mean

    4 cans of coke a day would be close to 500 cal right?

    all else in place, that is about a lb a week right there...
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    I eat pork loins on a daily basis almost.

    It fits into my macros and is tender (and oh so delicious) when prepped right.
    This is my journal. Click it and such

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    I just ate eggs and smoked sausage.



    Um, that is, I just ate eggs, and ATE store bought smoked sausage product.
    Ban 2 1/2 's !!!!!!
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    I know the Soda has to get the major decrease. IS it possible to gain weight when you start weight training? I have gained a couple pounds and noting in my diet is changing. I cut out fast food with the exception of the veggie sub at subway once a week and have stayed away from things like candy and cookies.

    Are eggs a bad thing to eat in the morning?

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    Quote Originally Posted by Merkaba View Post
    I just ate eggs and smoked sausage.



    Um, that is, I just ate eggs, and ATE store bought smoked sausage product.
    lol...

    this is ablosutely halarious...

    but seriously merk
    your the king of cheat meals
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    Quote Originally Posted by Merkaba View Post
    I just ate eggs and smoked sausage.



    Um, that is, I just ate eggs, and ATE store bought smoked sausage product.
    lol...

    this is absolutely hilarious...

    but seriously merk
    your the king of cheat meals
    21
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    ~175lbs
    8% on elec. analyzer

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    Quote Originally Posted by neonebula2001 View Post
    I know the Soda has to get the major decrease. IS it possible to gain weight when you start weight training? I have gained a couple pounds and noting in my diet is changing. I cut out fast food with the exception of the veggie sub at subway once a week and have stayed away from things like candy and cookies.

    Are eggs a bad thing to eat in the morning?
    At least switch to diet soda and make it 1-2 cans/day for a week or two then slowly start phasing it out until you can do without. IE do 2 cans/day of diet for a week, then cut it to 1 and so on and so forth.

    Like another person said, after doing this for a while it becomes second nature. I'm so used to eating clean, it doesn't even strike me as strange anymore. When i get hungry at night, i don't eat ice cream, i'll throw some whey into cottage cheese, mix it up with some berries and eat that...its just normal now.

    It is possible to both and gain weight or lose weight when your start training. It all depends on where you are starting from and how you go about training and eating. Obviously a heavy person will lose fat while a skinny/medium build would tend to gain. Lots of factors go into play, but it can go either way really.

    Eggs are good in the AM but try to get a couple of whites with 1-2 whole eggs instead of just the yolks because they have a bunch of fat in them and that can add a ton of calories to your diet quick.

    If your gonna eat a subway sandwich, do some kind of lean meat on it to balance out the meal. I don't know what subway offers now a days, but try and get some kind of grilled chicken or something instead of just the veggie, protein is important.
    "The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

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    The support here is great.

    I am definately overweight. I have noticed that my pants are not as snug and the abdomen is not protruding as much. I think I am dropping inches from my waist because I accidentally put on an old pair of pants this morning and they fit (albiet not comfortably). I am noticing better endurance with just day to day stuff since I started this.

    One thing I am doing is substiting fruits for cookies and if I eat chips I eat baked and limit the amount. I used to nail a bag (.99 cent bag) of chips with lunch no problem but now I eat about 25% of that and getthe baked if I get them at all.

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    Its good that you are taking a step in the right direction. Remember that this should be a lifestyle change and small changes like that will add up over time.

    I'm of the opinion that making people go 'cold turkey' is somewhat detrimental. Slowly incorporating healthier choices into your life is much better for the long run.

    It sounds like you are on the right track, just keep plugging away, keep cutting out all the junk and replacing it with quality food, keep training and most importantly KEEP LEARNING, read every sticky on this forum, read every article you can and educate yourself about how to maintain a healthy lifestyle.

    In the end you will not regret it.
    "The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

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    I never knew that Whey was such a good source of protein in general before I decided to take charge over my own body. That is something that I have learned. I have noticed that I don't crave the carbs as much as a few weeks ago and I am reading labels more at the store. I am taking lunch now instead of the fast foods and that gives me more control over what I eat.

    IN terms of Tuna what is the best type to eat? I want to buy some for lunches (I work 3 - 12 hour shifts a week) at work. I work on the weekends and that is also when I rest from weights. I want to make sure I am getting good proteins so my muscles recover optimally.

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