Please Help - Need Diet Plan!!!

[doo928]

Hello all. I'm really looking for some serious dieting advice. I've been a yo-yo dieter my whole life - either I starve myself all day or I overeat at night. I've put on 30lbs and need to get my diet in check - I feel & look awful. I need something I can follow to a tee. I appreciate all your help!!!

33 yrs old
172 lbs
BMI 28.6

[baseline_9]

Ill try and help.

1. Are you eatng six smaller meals a day, all including protien? if not then this will help speed up metabolic rate and supply ur body with a steady flow all day

2. Do you know ur body fat %?

3. What is your training like? CV and RT?


You need to aim to consume protiens at all meals (6 times a day), chicken fish, lean beef, tins of tuna, egg's/egg whites. A high protien diet is the best way to go if you wish too loose weight. the body wil find it harder to turn pro into fat than say carbs and fat itself.

Keep carbohydrate intake low to moderate and consume lower GI carbs like, whole rice, sweet potatoes and even whole bread and whole pasta. Consume high Gi carbs like white bread white potatoe and fruit post workout to help replenish glycogen supplys post workout. Avoid too much fruit as it is full of sugar, and trust me sugar is sugar even in fruit. Any berrys are lower in sugar than say bannanas or oranges.

Dont worry about eliminating too much fat but try to decrease sat fats and increase mon sat and pol sat fats (health fats) found in, nuts, olive oil, oily fish. Be carefull tho as fat has 9 calories per gram making it over 2 times as calorie dense as protiens and carbs and will quickly bump up you intake of callories.

as far as training you need to decide what suits you best and whatever you can stick to. id reccomend to start on a 3 day a week split where you work your whole body over the week with some steady state CV or HIIT training if ur up 4 it

if ur binging out at night try this recipie i found on this site.

blend 500g cottage cheese
add 1 tbl spoon of splenda
a few drops of vanilla extract

and eat half, save the other half in the fridge for when u fell like u need somthing sweet again, it almost tastes like cheese cake.

[doo928]

Ill try and help.

1. Are you eatng six smaller meals a day, all including protien? if not then this will help speed up metabolic rate and supply ur body with a steady flow all day

2. Do you know ur body fat %?

3. What is your training like? CV and RT?


You need to aim to consume protiens at all meals (6 times a day), chicken fish, lean beef, tins of tuna, egg's/egg whites. A high protien diet is the best way to go if you wish too loose weight. the body wil find it harder to turn pro into fat than say carbs and fat itself.

Keep carbohydrate intake low to moderate and consume lower GI carbs like, whole rice, sweet potatoes and even whole bread and whole pasta. Consume high Gi carbs like white bread white potatoe and fruit post workout to help replenish glycogen supplys post workout. Avoid too much fruit as it is full of sugar, and trust me sugar is sugar even in fruit. Any berrys are lower in sugar than say bannanas or oranges.

Dont worry about eliminating too much fat but try to decrease sat fats and increase mon sat and pol sat fats (health fats) found in, nuts, olive oil, oily fish. Be carefull tho as fat has 9 calories per gram making it over 2 times as calorie dense as protiens and carbs and will quickly bump up you intake of callories.

as far as training you need to decide what suits you best and whatever you can stick to. id reccomend to start on a 3 day a week split where you work your whole body over the week with some steady state CV or HIIT training if ur up 4 it

if ur binging out at night try this recipie i found on this site.

blend 500g cottage cheese
add 1 tbl spoon of splenda
a few drops of vanilla extract

and eat half, save the other half in the fridge for when u fell like u need somthing sweet again, it almost tastes like cheese cake.

Hi...thanks for your reply.

1) Not eating mini-meals at all. I usually won't eat till 6pm and by then I'm famished so I tend to go overboard till I'm stuffed....not good I know.

2) Not sure of my body fat but I would guess it's at least 35-40%.

3) I stopped training several months back when I tore the ligaments in my ankle...coupled with going thru a very painful divorce & having the sole responsibility of caring of my son, I've let myself go. I'm sure depression has played a major role with my lack of motivation. My doctor is in the process of switching my meds so hopefully this will help with feeling so lethargic.

Do you find that it helps to prepare your meals for a few days in advance? I leave at 7:30 am & don't return home till 6:00 pm.

Good point about fruit...bananas & oranges seem to be the only fruit I do eat.

What time would you eat your last meal of the day?

Do you recommend taking any supplements? In the past I was on Adipex and lost a bunch of weight but I can't see that being healthy since you don't feel like eating at all...I think that maybe that's what shot my metabolism.

You're training advice sounds good...I'm ready to get back into working out. Do you recommend working out first thing in the morning or at night or both?

Thank you so much for your help!

[baseline_9]

First off id like to say that good diet and training will help you feel much beter about yourself. Once you feel confident in yourself there will be nothing stoping you reaching whatever goals you wish. so good luck

I eat my last meal 2 mins before my head hits the pillow, however i am training for bodybuilding and trying to gain alot of weight.

I would reccomend eating your last meal / snack about 30-60 mins before bed. This meal should mainly be slow digesting protiens that will last you the night, cottage cheese is a great choice here, that is is you can hack it LOL

It doesnt matter when you train, the main thing is to train when it best suits you. If sum1 says 'the best time to burn fat is first thing in the morning', they may be correct but is it really the best time for you to burn fat. If you do it once but the cant b bothered to do it agen then its pointless.

Dont set a plan out to start. By setting out a plan you can only fail, if you miss a workout then you will feel bad about it so train when you can.

here is an example diet 4 u, this is simply guesing so it will need some mods.

07.00 - Oats, whetabix or any wholegrain cerial with milk.

09.30 - Protien shake - 1 scoop of whey with berrys (nice to freeze berrys) and milk

12.00 - Salad - Any protein source (chicken, egg's, tuna, lean beef) with olive oil or mayo

15.30 - Handfull of almonds or any other nuts, and tub of low sugar fruit (berrys)

18.30 - Carb source (jacket, sweet potato, rice) with lean protien (fish, beef, chicken) and any green vege

21.30 - Small tub of cottage cheese


that would be a good start, looks like a lot but this will speed your metabolism up and help you to loose weight, it will also stop you from binging.

drink plenty of water, up to a gallon (4.5 litres) this will help fill u up also.

i always cook up in bulk, but with this type of diet i would maybe boil up a load of eggs for the week and prep the cottage cheese, like i said above i blend it with vanilla.

buy big bags of salad, tins of store brand tuna, low fat mayo dressing, frozen berrys

i would prep ur food in tupaware boxes trhe night before.

Blend the protien shake and put it in a thermos flask if you dont want people knowing ur drinking a pro shake. remember to re shake it.

eat as many green fiborous vege as you can fit in as it has barely any cals and provides vitamins and will fill you up.

Training

day 1

lower body

Leg press 5 sets 10-20 reps
leg curls 5 sets 10-20 reps
leg extensions 5 sets 10-20 reps

Treadmill 15-25 mins interval training


Day 2

Upper body

Chest press 5 sets 10-20 reps
Lat pull down 5 sets 10-20 reps
shoulderpress 5 sets 10-20 reps

25-45 mins steady state CV on bike, rower treadmill or combination

day 3

10 min steady state CV
10 min intervals

repeat 2 or 3 times


Keep weight traing quick so you rest 30 secs between sets, intensity is the key


leave atleast 48hrs rest between days and do them in this sequence when you can. May take to 6 days may take you 12 days to do the 3 workouts, aim towards the 6 days tho, this way you work your whole body once a week

dont bother with supps, unless your buyying propper bodybuilding/fat loss DRUGS then i feel they do little and the main effect is a placebo effect. Stick with a basic whey protien, unflavored if you can.that way you can simply add flavoring

Good luck

[Twist]

First off id like to say that good diet and training will help you feel much beter about yourself. Once you feel confident in yourself there will be nothing stoping you reaching whatever goals you wish. so good luck

I eat my last meal 2 mins before my head hits the pillow, however i am training for bodybuilding and trying to gain alot of weight.
****still a good idea if last meal is healthy

I would reccomend eating your last meal / snack about 30-60 mins before bed. This meal should mainly be slow digesting protiens that will last you the night, cottage cheese is a great choice here, that is is you can hack it LOL
****I think meat is better but not fish or eggs.

It doesnt matter when you train, the main thing is to train when it best suits you. If sum1 says 'the best time to burn fat is first thing in the morning', they may be correct but is it really the best time for you to burn fat. If you do it once but the cant b bothered to do it agen then its pointless.
****right!

Dont set a plan out to start. By setting out a plan you can only fail, if you miss a workout then you will feel bad about it so train when you can.
****disagree. Just get right back on the horse if you fall off. a plan is to keep you on track

here is an example diet 4 u, this is simply guesing so it will need some mods.

07.00 - Oats, whetabix or any wholegrain cerial with milk.
****eggs and a piece of whole grain toast (1piece)

09.30 - Protien shake - 1 scoop of whey with berrys (nice to freeze berrys) and milk
****move berries to pwo, can of tuna here.

12.00 - Salad - Any protein source (chicken, egg's, tuna, lean beef) with olive oil or mayo
****this is ok but light mayo only, and take it easy with any dressing.

15.30 - Handfull of almonds or any other nuts, and tub of low sugar fruit (berrys)
****no protein here, berries pwo

18.30 - Carb source (jacket, sweet potato, rice) with lean protien (fish, beef, chicken) and any green vege
****I would do protein and only green veggie

21.30 - Small tub of cottage cheese
****pro/fat meal, healthy fats, and a lean protein


drink plenty of water, up to a gallon (4.5 litres) this will help fill u up also.

i always cook up in bulk, but with this type of diet i would maybe boil up a load of eggs
****hard boiled eggs are very convenient

buy big bags of salad, tins of store brand tuna, low fat mayo dressing, frozen berrys
****ok

i would prep ur food in tupaware boxes trhe night before.
****yep


eat as many green fiborous vege as you can fit in as it has barely any cals and provides vitamins and will fill you up.
**** unless it is a pro,fat meal

Training

day 1

lower body

Leg press 5 sets 10-20 reps
leg curls 5 sets 10-20 reps
leg extensions 5 sets 10-20 reps
****Girls need to squat too!

Treadmill 15-25 mins interval training
****30 minutes minimum, but 15 is better than nothing

Day 2

Upper body

Chest press 5 sets 10-20 reps
Lat pull down 5 sets 10-20 reps
shoulderpress 5 sets 10-20 reps

25-45 mins steady state CV on bike, rower treadmill or combination
****ok

day 3

10 min steady state CV
10 min intervals
****HIIT training here for at least 30 minutes
repeat 2 or 3 times


Keep weight traing quick so you rest 30 secs between sets, intensity is the key
****I would rest for about a minute minimum

leave atleast 48hrs rest between days and do them in this sequence when you can. May take to 6 days may take you 12 days to do the 3 workouts, aim towards the 6 days tho, this way you work your whole body once a week
****I would do cardio on off days, with maybe one or two days a week free completely

dont bother with supps, unless your buyying propper bodybuilding/fat loss DRUGS then i feel they do little and the main effect is a placebo effect. Stick with a basic whey protien, unflavored if you can.that way you can simply add flavoring
*****DON'T DO ANY OF THE FAT LOSS STUFF. STICK TO A PLAN AND THAT IS THE BEST WAY. NO SHORT CUTS.

Good luck

look for the **** for my advice

[Damienm05]

here is an example diet 4 u, this is simply guesing so it will need some mods.

07.00 - Oats, whetabix or any wholegrain cerial with milk. Only skim milk but I think greek yogurt is a better dairy source. One serving bright and early. Scrambled egg whites are your best friend in the AM, almost no calories and tons of fast-acting protein - start with 4 or so. A cup of cut strawberries in the yogurt would be fine too - you could even mix in your oats/muesli or whatever complex carb source.

09.30 - Protien shake - 1 scoop of whey with berrys (nice to freeze berrys) and milk People hate on protein shakes as meals but they are great for low-cal diets. The berries won't hurt but easy on em. This is a good idea.

12.00 - Salad - Any protein source (chicken, egg's, tuna, lean beef) with olive oil or mayo Eat mixed greens, not traditional romain/iceberg - it has no nutritional value. I avoid tuna because it is just becomes a vessel for tons of fat to be edible, imo. Mayo is a big no-no... as are all dressings, even vinaigrettes in most cases. So just use natural oil/vinegar w/ some cold, grilled chicken and mixed greens, tomatoes, sliced red onions, cucumbers, whatever it takes to have a refreshing, healthy salad

15.30 - Handfull of almonds or any other nuts, and tub of low sugar fruit (berrys) No berries here, low sugar fruit is like low calorie ice cream, it still has a good bit of sugar if you eat it as its own snack/meal.

18.30 - Carb source (jacket, sweet potato, rice) with lean protien (fish, beef, chicken) and any green veg I wouldn't have carbs at all here. Some fibrous green veg as mentioned and lean pro is your best bet.

21.30 - Small tub of cottage cheese Fine, I'd go with 1% milkfat cottage

Healthy diet but not gonna cut it for quick fat loss, especially with a slow metabolism. A few corrections in bold. You're diet should be lower in pro/fat for now than most of ours here but I'd still shoot for 1g per body lb. of protein. In terms of fat, supplement meals 3 times daily w/ an o*ega 3/6/9 EFA blend via capsules; you probably will do better avoiding lots of nuts/avocado/oil at the start. Good luck, the above diet will get you there if you follow it!

The training advice from these guys is for the most part, very solid imo. Understand that resistance training with weights is going to be the biggest key to fat loss. Many of the female members I train with at my gym are scared away from proper bodybuilding-type training because they think they will become "bulky" or something. Especially in the early stages of a healthy regiment, this type of training will in fact shape you out to help you look leaner and your body will burn 20-30% more calories, even while sleeping as it's recovering from training sessions/building muscle. Combined with cardio/diet - there is no need for supplements, the first 20 lbs. will melt off like nothing.

[baseline_9]

nice one guys,

reason i roccomend not setting out a plan is because we know little about how driven this person is. if you tell some people they must train this then and this then and you cant miss a workout it can put more pressure on them. considering this woman has / has had a depression problem i thought it best to reccomend somthing simple and not restrictive to begin.

I agree with all that you have both said tho.

Reason for startchey carbs in meal at 18.30 was i am asuming a RT and CV workout will be followng it.

I still feel that this needs to be a gradual change aswell. If you do it all at once you may find u will burn urself out and just be fed up with it and quit.

LIke i said once you have more self confidence there are no limits to what you can achieve, LOL well maybe there are but u kno wat i mean.

I think tht a low fat mayo is fine. Remember this will be a lot better than what you are doing now and you have a long way to go, there will have to be changes along the way to keep weight loss apparant, this it a good example of a change you can impliment along the way.

Im sure if you stick to a plan that is a mix of what all 3 of us have suggested then you will begin to loose body fat quickly. Once you plateua post up again and maybe a few more changes will need to be made.

hope we have helpd

[doo928]

Thanks so much all - I really appreciate your support, encouragement & direction. You all have given me a good place in which to start and I'm committed to making the necessary changes to live a healthy lifestyle for myself and my son.

On a side note...my son is 16 yrs old, 6 feet tall and only weighs 143 lbs. Can you all recommend any supplements/weight gainers that he may be able to take. He is an extremely picky eater & I want him to add some lean muscle to his body. Thanks!

[baseline_9]

Tell him to not waste money on supps and spend it on food.

Ground Beef - any beef
chicken
tuna - any fish
milk
cottage cheese
rice
pasta
whole bread

and lots of it

lost of food, rest and a good intense RT routine.

squats
deadlifts
benchpress
shoulder press
barbell rows

only supp i would ever recomend is Whey and a simple carb like dextrose

and maybe creatine

[Twist]

Tell him to not waste money on supps and spend it on food.

Ground Beef - any beef
chicken
tuna - any fish
milk
cottage cheese
rice
pasta
whole bread

and lots of it

lost of food, rest and a good intense RT routine.

squats
deadlifts
benchpress
shoulder press
barbell rows

only supp i would ever recomend is Whey and a simple carb like dextrose

and maybe creatine

no on the supps, yes on the food above, and make sure he watches all of the milos videos at
thefitshow.com
and tell him to watch his form, I have only seen one person under 16 with good form, and he is my brother.