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Frustrated with diet

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Salil

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Hello Friends,
I am frustrated with my diet. I have a lean body and have good ab muscles so I think my body fat % should be pretty low. I want to reduce it even further. The places where I have fat is in my face and my love handles. I used to have subway sandwiches with no cheese or mayo which would be about 500-600 calories. Also I would have salads with no cheese and low fat dressings. I try to intake less that 40 gms of fat. The problem is that when I do that I am always hungry and I always feel unwell like a gas bubble in my throat. I have to eat every couple of hours and as soon as I eat I end up going to the restroom. So it takes up a lot of time in my office and also costs me a lot of money to eat every two hours. If i eat a regular meal like a burger or sandwich loaded with fat I can eat just a couple of times a day and feel pretty good. I am pretty active with gym, table tennis and dancing and I think I need about 2500 calories a day. What strategies can I use to eat low fat yet meet my calorie needs?
 
1.) Read the stickes.

2.) Post your age, height, gender, weight, maintenance calories, etc...and an estimate of your current cals/macros.

Basically, eating smaller, more frequent meals is the best way to go regardless of your goals. Intaking 40g or fat or less, however, is NOT typically advisable. Most diets should have between 20% - 30% of the calories coming from fats; if you're eating 2500 cals, thats between 500-750 cals, or anywhere from 55-85g of fat every day.
 
here is my typical diet that I have recorded:

PepperRidge Farm 100% Whole Wheat Bread
breakfast 4.00 slices 400 cals

Subway Oven Roasted Chicken Breast
lunch 1.00 310 cals

KFC Honey BBQ Sandwich
lunch 1.00 300 cals

Subway 6" Turkey Breast
lunch 1.00 280 cals

Nawabi Chicken
dinner 1.00 405 cals


Indian Roti/ Chapati
dinner 5.00 510 cals

Subway Roast Beef Sub (12in)
evening snack 1.00 580 cals

Totals: 2,785 cals
 
oh ya my age is 30, height is 5'10" and weight is 160 lbs
 
Too much bread. Cut out the KFC and Subway for starters. Eat more vegetables and some fruit... read the stickies. This diet needs a complete overhaul.

Also lift weights... and don't ignore your legs
 
I just tried KFC for one day and that too with a sandwich that has low fat. Since I work I never carry lunch. And there is a subway close to my office where I regularly have lunch. What is wrong with subway sandwiches? I have read the stickies and most of the time I have salads at home but at work I have no place that serves healthy food.
 
Salil said:
I just tried KFC for one day and that too with a sandwich that has low fat. Since I work I never carry lunch. And there is a subway close to my office where I regularly have lunch. What is wrong with subway sandwiches? I have read the stickies and most of the time I have salads at home but at work I have no place that serves healthy food.
Click to expand...

Have you considered packing your meals? What do you mean you read the stickies? If you had even attempted to read them, you wouldn't be asking what is wrong with subway. KFC? Jesus Christ! Sorry to be rude, but your diet is just horrible. It is no wonder you aren't making progress.

Read the stickies. This time actually read them, don't just say you did. Otherwise we can't help you.
 
Fat is not your enemy on your cut, it is a friend.

Cut out all of those subway sandwiches and prepare your own meals.

Just curious, since you have been a member for 3 years, have you really read any of the information in these forums?

If you want to turn your diet into a healthy successful one, you are going to need a major overhaul in your food choices. There are really too many things to fix at this point so read the stickies and come back and post a new diet. Going from there would be much easier.

Any questions?
 
Salil said:
Hello Friends,
I am frustrated with my diet. I have a lean body and have good ab muscles so I think my body fat % should be pretty low. I want to reduce it even further. The places where I have fat is in my face and my love handles. I used to have subway sandwiches with no cheese or mayo which would be about 500-600 calories. Also I would have salads with no cheese and low fat dressings. I try to intake less that 40 gms of fat. The problem is that when I do that I am always hungry and I always feel unwell like a gas bubble in my throat. I have to eat every couple of hours and as soon as I eat I end up going to the restroom. So it takes up a lot of time in my office and also costs me a lot of money to eat every two hours. If i eat a regular meal like a burger or sandwich loaded with fat I can eat just a couple of times a day and feel pretty good. I am pretty active with gym, table tennis and dancing and I think I need about 2500 calories a day. What strategies can I use to eat low fat yet meet my calorie needs?
Click to expand...

How about not eating low-fat? I don't. As you noted, it makes it too hard to control hunger.

bigsahm21 said:
1.) Read the stickes.

2.) Post your age, height, gender, weight, maintenance calories, etc...and an estimate of your current cals/macros.

Basically, eating smaller, more frequent meals is the best way to go regardless of your goals.
Click to expand...
Not really. On a cut, sometimes it's easier to eat a few larger, but more satisfying meals than six tiny ones.

Intaking 40g or fat or less, however, is NOT typically advisable. Most diets should have between 20% - 30% of the calories coming from fats; if you're eating 2500 cals, thats between 500-750 cals, or anywhere from 55-85g of fat every day.
Click to expand...
Or even better, aim for a LBM-based target like say half a gram per pound LBM. Or more. :)
fufu said:
Fat is not your enemy on your cut, it is a friend.
Click to expand...

Indeed. So satisfying. So tasty.
Cut out all of those subway sandwiches and prepare your own meals.

Just curious, since you have been a member for 3 years, have you really read any of the information in these forums?

If you want to turn your diet into a healthy successful one, you are going to need a major overhaul in your food choices. There are really too many things to fix at this point so read the stickies and come back and post a new diet. Going from there would be much easier.

Any questions?
Click to expand...
Amen!
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
2 things i invested in that have been invaluble to me making the transition from eating poorly to eating healthy are, a steamer and a juicer.

Usually i steam up enough vegies for 2 or 3 days, which makes it easier to ration out a container or 2, to take for tomorrows lunch. In the fridge I also keep a container of cooked brown rice with a 1/2 cup measurer in it so i can again make up portions for the next days lunch, and steamed chicken breasts.

The advantage of having it all premade is that it is easy to do.. there is no excuse for time, or effort etc.. its there ready to go.. just gotta do it.

And my juicer, i make fresh juice as part of my breakfast everyday, it tastes great and its a good way to kickstart your day with lots of vitamins an minerals, depending on what veg's you juice etc.

You can also keep a few hard boiled eggs in the fridge for between meal snacks, or keep some oats in your office and just make up some in the microwave as a small snack with some protein powder sprinkled on top.

Good luck with achieving your goals! Just wanted to share some easy tips, im not critisising you in anyway :)
 
Mclovin said:
And my juicer, i make fresh juice as part of my breakfast everyday, it tastes great and its a good way to kickstart your day with lots of vitamins an minerals, depending on what veg's you juice etc.
Click to expand...
I'd suggest that you eat the fruits and veggies instead of juicing them. You are missing out on nutrients and fiber by juicing them. Just my $0.02 :)
 
BulkMeUp said:
I'd suggest that you eat the fruits and veggies instead of juicing them. You are missing out on nutrients and fiber by juicing them. Just my $0.02 :)
Click to expand...

Unless it is one of those juicers that just grinds up the whole fruit/vegie
 
NeilPearson said:
Unless it is one of those juicers that just grinds up the whole fruit/vegie
Click to expand...
:hmmm: never seen those. Maybe you are referring to a food processor? Juicers i've seen just extract the juice and separate the pulp & skin of the fruit.
 
BulkMeUp said:
:hmmm: never seen those. Maybe you are referring to a food processor? Juicers i've seen just extract the juice and separate the pulp & skin of the fruit.
Click to expand...

Supposedly the lalane one juices even the peel and pulp but it still leaves behind a bit of leftover whatever that doesnt pass through the mesh filter.
 
The one ive got seems to juice pretty much all of the vegetable.. From about 6 carrots, 4 apples and and 2 pears, there was almost no pith left inside the machine at all (maybe 1 tsp), only the bits that didnt come out into the container.

I heard somewhere that as long as you consume the juice straight away, your not loosing any nutrients etc.. only if you let it sit for a while, or put it in the fridge will they start to break down..

Can anyone confirm or deny that? i heard it a long time ago so opinions may have changed with better science etc
 
Mclovin said:
The one ive got seems to juice pretty much all of the vegetable.. From about 6 carrots, 4 apples and and 2 pears, there was almost no pith left inside the machine at all (maybe 1 tsp), only the bits that didnt come out into the container.

I heard somewhere that as long as you consume the juice straight away, your not loosing any nutrients etc.. only if you let it sit for a while, or put it in the fridge will they start to break down..

Can anyone confirm or deny that? i heard it a long time ago so opinions may have changed with better science etc
Click to expand...

Do you drink this all at once?
 
NeilPearson said:
Do you drink this all at once?
Click to expand...

Nah i would probably burst if i drank all that lol This made enough for 4 glasses of juice one morning when everyone was having breakfast at the same time, so i just made it all up together in a jug... Sharing is careing :p
 
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