Summer Diet any help?

[poloblue22]

Hello everyone, this is my first time posting I apologize if I have made any mistakes. I have tried getting on a diet for a while I have always "lifted" but never really gotten into it seriously as for dieting it was always a one or two day thing. I have finally said enough and for the past three weeks have been on a strict diet along with working out.

Here are my measurements:

heigh: 6'2
weight: 211

For my daily food intake:

Morning:
3 whole eggs
Glass of orange juice
Glass of whey


Mid morning snack:
1/2 cup of Cottage Cheese

Lunch:

Bag of baked doritoes
Tuna sub

Mid lunch:
cottage cheese
cup of whey

Dinner:
3 whole eggs


For supplements:

Morning:
Daily vitamen and 3 hydroxicuts before breakfast, lunch and dinner
K vitamen and 3 thermobursts before working out.

As for my work out I work out almost everyday today actually I didn't cause the gym closed ugh!! but here it is I am using some ideas from mens fittness mag.

Day A:
15 min of Running
15 min of eliptical
10 min on the bike

Day b:
Lifting whole body for my weights I do this, Heavy weights for the first set with 10 reps then I drop the weight and do until failure. I do 4 sets of this.

Anyways that is me my goal by the end of August is to be in the mid 190's. Anyone would like to help me with this or has any suggestions on better better results please feel free. So far I have lost around 6lbs from when I started.

 

[hawk05]

Look around the diet forum you need more carbs, less fat, and definately some sort of vegetables. Also, you shouldn't lift evey day-look into some kind of 4 or maybe 3 day split and maybe some cardio on the days you don't lift. Good luck.

 

[Emma-Leigh]

Welcome.

I have finally said enough and for the past three weeks have been on a strict diet along with working out.

Congratulations on the mental shift! But don't jump in too quickly - sometimes small changes are enough to get BIG results... If you go too far the other direction you may end up quiting because it is too hard to maintain.

Here are my measurements:
heigh: 6'2
weight: 211

A BF% would be good to help determine your diet needs - but from the piccy I would say it is the high 20's (close to 28-30ish)...

If you want something to give you a rough guestimate you could check out www.mybodycomp.com

As for my work out I work out almost everyday today actually I didn't cause the gym closed ugh!! but here it is I am using some ideas from mens fittness mag.

Day A:
15 min of Running
15 min of eliptical
10 min on the bike

Day b:
Lifting whole body for my weights I do this, Heavy weights for the first set with 10 reps then I drop the weight and do until failure. I do 4 sets of this.

Ok... A full body routine sounds fine for starting up. And alternating cardio and weights is a good idea too - but don't do a workout every day. Give yourself some rests.

eg:
Mon - weights
Tues - cardio
Wed - rest
Thurs - weights
Fri - cardio
Sat - cardio
Sun - rest

For your cardio, it is also a good idea to start with less and gradually add more as time goes on. If you are doing that workout at a good intensity then maybe start with 30 minutes each session... If it is low intensity then 45 minutes is probably a good target.

With your weights, you might also want to check out the training forum and ask for advice on full body routines because I am not convinced what you are doing is going to be optimal to reach your goals. Will it help - probably (especially since you are a noobie)... but you could get better results with something that is more focused to you specifically.

You would be better off sticking to weights a simple program focused around compound movements (so you are hitting as much muscle mass you can each time). 3 to 4 working sets for each exercise - something in the 6-10 rep range. Make sure you rest adequately between sets too.

my goal by the end of August is to be in the mid 190's.... So far I have lost around 6lbs from when I started.

When did you start?? Mid 190's is probably do-able... It gives you ~2 months to lose ~16 pounds... Which is 2 pounds a week... And because you are a 'noobie' it is more easily achievable... But it may be pushing things.

In terms of your diet: I prefere the 'sensible eating' method to weight loss - most people find it a lot easier to stick to and they get equal results. So small changes are a good thing.

It looks like you have tried to 'limit' your carbs? Right? If you wanted to do lower carb I then that is ok, but I suggest you stick to ~100g a day - that will keep you out of ketosis and things will probably go smoother in the long run. Stick them pre/post workout (optimise recovery) as well. So when do you workout?

Some suggestions I would make:

For my daily food intake:
Morning:
3 whole eggs
Glass of orange juice
Glass of whey

Replace the OJ with real fruit. Much better for you! When you juice fruit you take away all the benefits it offers.

3 eggs is too many whole eggs too - I would do 1 full egg and then replace the rest with some egg whites and olive oil instead.

eg: this meal could be:
1 whole egg
6 whites
1 tbs olive oil
VEGETABLES (eg: make an omlette - so spinach, mushroom etc)
1 large apple

[quoteMid morning snack:
1/2 cup of Cottage Cheese[/quote]
Ok - this is not nearly enough to be a 'meal' for you. A meal (ideally) has some complete protein, healthy fats (mono or polyunsaturated), fibre +/- a little carbs.

So, add something here:
Lots of vegetables
1 cup 1% cottage cheese
1 oz walnuts

Lunch:
Bag of baked doritoes
Tuna sub

Doritoes and subs?? And you are dieting? Although, as long as your calories are in check, these are OK - you are much better off getting those calories from healthier foods with more fibre. These will help you stay fuller and give you more vitamins/minerals and other beneficial things.

Lets assume this is 'pre-workout'... So, if you must, then the sub is ok (just get a 6 inch and ask for no cheese/toppings and double the vegetables and tuna) but instead of the doritoes what about some yoghurt/fruit?
Ok - what about:
6' Tuna sub (double vegetables and tuna, no dressing, no cheese)
1 tub FF/SF yoghurt or a glass of skim milk

Mid lunch:
cottage cheese
cup of whey

If we assume this is after your workout you could do something like:
whey
Oats
Banana

If not, then add something else to this meal - it has too much protein and not enough of anything else. eg: what about
whey/and or another protein source
some healthy fats
Some vegetables

Dinner:
3 whole eggs

Ok - too many eggs here. 2 eggs would do (+ 4 egg whites) or else, swap to something like salmon (good fats and protein).
Add LOTS of vegetables as well.

For supplements:
Morning:
Daily vitamen and 3 hydroxicuts before breakfast, lunch and dinner
K vitamen and 3 thermobursts before working out.

If you want to do the 'fat burner' supps then that is fine... it is up to you... but the only sub I suggest routinely are fish oil capsules - 6 to 10g a day.

 

[poloblue22]

Thank you very much for the advice here are the answers...

I usually work out late at night so around 9pm or so. As for the carbs I am limiting myself to them but not doing by any means an Atkins diet. I usually have 2 slices of whole wheat bread in the morning just forgot to mention that.


As for my work out it usually falls after the 5th meal being dinner.. should I have some thing else after that to make it a 6th meal or nothing.

Thanks.

 

[Emma-Leigh]

I usually work out late at night so around 9pm or so. As for the carbs I am limiting myself to them but not doing by any means an Atkins diet. I usually have 2 slices of whole wheat bread in the morning just forgot to mention that.

Right. Well, if you are going to have more substantial carbs at breakfast decrease the oil I suggested by half.... I would also swap it to 0.5 cups of oats (not bread)... Or at least swap it to sprouted bread (not whole wheat).

As for my work out it usually falls after the 5th meal being dinner.. should I have some thing else after that to make it a 6th meal or nothing.

Thanks.

If this is the case then you would be best to swap some of my suggestions around and have some carbs before and after your workout. eg a suggestion could be:

MEAL 1:
0.5 cup oats (or 2 slices sprouted bread)
1 whole egg + 6 whites
0.5 tbs olive oil
vegetables
1 apple
2 fish oil caps

MEAL 2:
1 cup of 1% cottage cheese
vegetables
1 oz walnuts

MEAL 3:
6' Tuna sub (double vegetables and tuna, no dressing, no cheese)
2 fish oil capsules

MEAL 4:
2 eggs + 4 egg whites (or 5.5 oz salmon)
0.5 tbs olive oil
vegetables

MEAL 5:
1 scoop whey
0.75 cups oats
2 fish oil caps

AFTER WORKOUT:
1 scoop whey
1 cup FF/SF yoghurt (or the eq. cals in skim milk)
1 med. banana



or something like that....

 

[Rocky_B]

Emma, I would nix doubling the tuna, or maybe suggest not getting tuna at all, unless its a home made sub, because if its coming from Subway or some other sub place, they use mayo, and a lot of it. If you look on the Subway site, you will see that there is excess fat and calories in their tuna sub, even without the cheese. If its a home made sub then double tuna is great because you can mix it with a bit of low fat mayo, olive oil, or whatever one sees best. Just a suggestion

-If the sub must come from subway, go with Roast chicken or turkey or ham, but doubling the veggies is definetly great, just limit your olives and pickles (lots of sodium).

 

[Emma-Leigh]

Emma, I would nix doubling the tuna, or maybe suggest not getting tuna at all, unless its a home made sub, because if its coming from Subway or some other sub place, they use mayo, and a lot of it.

They use mayo over there?

Gezzz - over here, if you ask for tuna, you just get tuna (no mayo)....

Just a suggestion

Thanks for that! Another 'lost in translation' type of thing... Just like Tuna salad over here means plain tuna + salad (lettuce, tomato, mushrooms, cucumber, sprouts, sweet peppers, etc)... So I used to give the suggestion of 'tuna salad' - until someone actually told me what you guys called 'Tuna Salad' (aka: 'mayonnaise and tuna soup'! ).

If the sub must come from subway, go with Roast chicken or turkey or ham, but doubling the veggies is definitely great

I agree - if there is mayo with the tuna then the roasted chicken is the way to go!

 

[Rocky_B]

yeah its really tough to eat out sometimes! At subway I just go with roast chicken, but for the most part I try to make my own subs because I can use whole wheat bread. The so called 'wheat' bread at Subway isn't whole wheat by any means hehe

 

[poloblue22]

Yea thanks a lot Emma I will start with your suggestion tomorrow and see what happens.




As for Subway I work there lol and yes we do use Mayo so tomorrow I will just take a can with me and make a sub there.

 

[Rocky_B]

As for Subway I work there lol and yes we do use Mayo so tomorrow I will just take a can with me and make a sub there.

I used to work at Subway when I was 14 and 15, and I used to pop a Roast chicken in the microwave and put some BBQ sauce, cut it up and eat it.. Back then I really didn't know anything about nutrition, and ate the roast chicken like that cause I liked the taste, but its a good idea to do it (if you don't want the sugar from the BBQ sauce, toss on some mustard or eat it with some tomatoes and banana peppers on top). Subways breads also have lots and lots of carbs in them, so take the meat and the veggies and if you can, bring your own whole wheat bread and make your own sandwich when you are eating there. It'll taste better too

 

[poloblue22]

Alright summer is almost over and I thought I would post my results.

I weigh 193 as of tonight I have achieved my goal of 195 and surpassed it. One more week of cardio and then in two weeks I am going to start bulking up again.


I do have a question still, should I keep losing weight and then bulk up, or should I bulk up and then when I am at the size I want to be start cutting again? Which one will be easier.



And I really want to thank everyone who helped me with this goal