Diet help for a fat guy

[XChris1632X]

Im in a little need for help. Almost two years ago I cam home from an overseas deployment where I weighted 190, around 14% BF at 24 years old. I had a very rough time with my deployment and my return. The past two years I really let myself go with the issues when returning as well as getting married. I went from 24 years old at 190 with a decent build to 26 and 245 with no strength and no muscle mass. In the past two months I have started to make changes and cut my food intake in half as well as working out again. I am trying to focus on cardio and maintaining a good heartrate throughout my workout. I used a website for a little help and ideas but I cam up with a little diet to help me shed some fat. I want to get back down to 200 quickly. I am working out hard and already feel 100% better but I have a lot of road to cover. What do you guys think of this diet from the perspective of a fat dude trying to get back to 200. I plan on shaping the diet up when I get closer to my goal weight but this is what I have for now.


Calories Carbs Fat Protein
Breakfast
1 cup nonfat Milk: 86 12 0 8
Grapes, (18 grapes): 34 16 1 1
Regular Oats Cereal (0.75 cup): 104 18 2 4
Breakfast TOTALS: 224 46 3 13

 
Snack and Protein
Banana, 1 medium (7" to 7-7/8" long) 109 28 1 1
Optimum Casein 1 Scoop: 120 4 1 24
Snack and Protein TOTALS: 229 32 2 25

Lunch
Mozzarella Cheese, part skim milk, 1 oz: 72 1 5 7
Fresh Apple small (2-1/2" dia) 63 16 0 0
Baby Carrots, raw, 5 medium 17 4 0 0
Bread, whole wheat, 2 slices, thin 184 34 4 6
Ham, extra lean, (5% fat), 4 slice 149 1 6 22
Kraft Light Done Right Ranch Salad Dressing, 38 2 3 0
Lunch TOTALS: 523 58 18 35

Snack
Peanut Butter 2 tbsp 190 7 16 8
Baby Carrots, raw, 5 medium 17 4 0 0
Snack TOTALS: 107 11 16 8

Dinner
Milk, nonfat, 1 cup 86 12 0 8
Chicken Breast, no skin, 1.0 breast, 260 0 2 54
Banana, fresh, 0.5 large (8" to 8-7/8" long) 63 16 0 1
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Regular Oats Cereal, 0.75 cup, 104 18 2 4
Sweet potato, cooked, baked in skin, 0.5 small 27 6 0 1
Egg substitute, liquid (Egg Beaters), 0.66 cup 80 2 0 16
Dinner TOTALS: 640 59 4 85

Snack and PWO Protein
Banana, 1 medium (7" to 7-7/8" long) 109 28 1 1
Optimum Whey 2 Scoops: 240 8 2 48
Snack and Protein TOTALS: 349 36 3 49
 

CALORIES: 2,072 CARBS: 242 FAT: 46 PROTEIN: 215

[Nephets]

What time are you working out. Between what meal. Let me know and I'll fix up your diet when I get off this iPhone.

[SlimmerMe]

Welcome! You came to the right place. I too am trying to shed some BF

First thing I notice and I am NOT a diet guru by any means here....but I would try to eliminate the following:

Bananas
wheat bread
Pnut butter
milk
ham

and try to replace with:

raspberries or blueberries
Ezekiel bread
natural pnut butter
nix the milk
switch ham to chicken or fish

GOOD LUCK!!! GLAD you are here~

[jtuner77]

^^^Good ideas Slimmer. Do you have height, age & weight specs?

[RaginCajun]

here is a sample diet that one of the members put together some time ago. you want to divide your meals up to where you are getting carbs before your workout and right after. really do not want to have protein/carbs/fats all in one meal. the list that slim provided is just some of the things. you could probably start with this diet but we need to get your stats (height, weight, bodyfat%) so that the pros can help out more. baseline has a great thread on how many calories do i need, i will try to find it and link you to it.

Sample Diet to follow.

5am: MEAL 1 - PRE WORKOUT
1 extra large egg, 4 extra large whites - 27/0/5/160
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20

TOTAL: 32/31/7.5/320

WORKOUT followed by 1 hour of cardio

8am: MEAL 2 - POST WORKOUT
1 Scoop Myofusion - 25/5/3/160
1 Premier Protein Shake - 30/5/3/160
1 cup oats - 10/52/5/280

TOTAL: 65/60/10/600

10am: MEAL 3
6oz broiled tilapia - 35/0/3/165
3/4 cup brown rice - 3/22/1/110
3/4 cup black and red beans - 5/18/1/105

TOTAL: 43/40/4.5/380

1pm: MEAL 4
5oz chicken breast - 34/0/2/140
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20
2 cups baby spinach - 1.5/1.5/0/10

TOTAL: 40/33/4/310

4pm: MEAL 5
4oz 93/7 lean ground beef - 23/0/9/180
1oz (dry) Barilla Plus Multigrain Pasta - 5/20/1/105

TOTAL: 30/20/10/285

7pm: MEAL 6
2oz Flank Steak - 15/0/6/120
1 extra large whole egg - 7/0/5/80
3 extra large egg whites - 15/0/0/60
2 cups baby spinach - 1.5/1.5/0/10
2 Fish Oils - 0/2/0/20

39/1.5/13/290

10pm: MEAL 7
1 scoop ON Casein - 24/3/1/120
1 tbsp natty PB - 4/3/8/105
2 Fish Oils - 0/0/2/20

TOTAL: 28/6/11/245


DAILY TOTAL: 271/195/62/2425

[RaginCajun]

here is the link to that thread http://forums.steroid.com/showthread...ine-s-Guide-**

it will help you determine how many cals you need along with protein/carbs/fats. good luck and try to come up with a diet for yourself with foods that you like and we will help ya.

[XChris1632X]

What time are you working out. Between what meal. Let me know and I'll fix up your diet when I get off this iPhone.

This is what is hard about dieting and working out for me. I go to school full time in the morning and I am active duty military right now. I work third shift on base and I work out in the middle of my shift around 2am. Thats why I labeled my second protien and snack the PWO one.

Welcome! You came to the right place. I too am trying to shed some BF

First thing I notice and I am NOT a diet guru by any means here....but I would try to eliminate the following:

Bananas
wheat bread
Pnut butter
milk
ham

and try to replace with:

raspberries or blueberries
Ezekiel bread
natural pnut butter
nix the milk
switch ham to chicken or fish

GOOD LUCK!!! GLAD you are here~

I know some of it would be better to not be there. I have dieted strict before but it wasnt directly after following habits that I have now. I am a picky eater. I wanted to start out with things I knew I would stick to eating rather than cheat myself or risk not following the diet. I was hoping that after a few months I would be able to tighten it up again.

^^^Good ideas Slimmer. Do you have height, age & weight specs?

Sorry I wasnt very clear on stats. 26 years old, 6 foot, 245. I feel like my body has no metabolism anymore. I already cut my food intake in half and i am working out 5 days a week with 30-40 mins of cardio. I have not lost a pound as far as the scale goes. But I try not to chase numbers on a scale either.

[XChris1632X]

here is a sample diet that one of the members put together some time ago. you want to divide your meals up to where you are getting carbs before your workout and right after. really do not want to have protein/carbs/fats all in one meal. the list that slim provided is just some of the things. you could probably start with this diet but we need to get your stats (height, weight, bodyfat%) so that the pros can help out more. baseline has a great thread on how many calories do i need, i will try to find it and link you to it.

Sample Diet to follow.

5am: MEAL 1 - PRE WORKOUT
1 extra large egg, 4 extra large whites - 27/0/5/160
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20

TOTAL: 32/31/7.5/320

WORKOUT followed by 1 hour of cardio

8am: MEAL 2 - POST WORKOUT
1 Scoop Myofusion - 25/5/3/160
1 Premier Protein Shake - 30/5/3/160
1 cup oats - 10/52/5/280

TOTAL: 65/60/10/600

10am: MEAL 3
6oz broiled tilapia - 35/0/3/165
3/4 cup brown rice - 3/22/1/110
3/4 cup black and red beans - 5/18/1/105

TOTAL: 43/40/4.5/380

1pm: MEAL 4
5oz chicken breast - 34/0/2/140
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20
2 cups baby spinach - 1.5/1.5/0/10

TOTAL: 40/33/4/310

4pm: MEAL 5
4oz 93/7 lean ground beef - 23/0/9/180
1oz (dry) Barilla Plus Multigrain Pasta - 5/20/1/105

TOTAL: 30/20/10/285

7pm: MEAL 6
2oz Flank Steak - 15/0/6/120
1 extra large whole egg - 7/0/5/80
3 extra large egg whites - 15/0/0/60
2 cups baby spinach - 1.5/1.5/0/10
2 Fish Oils - 0/2/0/20

39/1.5/13/290

10pm: MEAL 7
1 scoop ON Casein - 24/3/1/120
1 tbsp natty PB - 4/3/8/105
2 Fish Oils - 0/0/2/20

TOTAL: 28/6/11/245


DAILY TOTAL: 271/195/62/2425

I will see if I can use this to come up with something similiar that fits my needs. One problem I have is that I CANNOT eat fish. I used to like it but anymore it makes me sick even to smell it. I know this sounds really bad but I am kind of picky when it comes to eating. I am trying to get past that to do what I need to do but that is a challenge in its own.

[SlimmerMe]

I know some of it would be better to not be there. I have dieted strict before but it wasnt directly after following habits that I have now. I am a picky eater. I wanted to start out with things I knew I would stick to eating rather than cheat myself or risk not following the diet. I was hoping that after a few months I would be able to tighten it up again.

I understand this completely....if you read my thread "SlimmerMe's Progress Log" you REALLY WILL UNDERSTAND that I understand! The trick is to find good food you will eat and stick to it for a lifestyle change and if it takes awhile to get there, then slow wins the race IMO.

Keep tweaking and changing bit by bit and it will work out.

Do you like pancakes? If so, I will post my recipe for you and I have been eating them practically everyday and have lost weight eating them!

[Nephets]

Im in a little need for help. Almost two years ago I cam home from an overseas deployment where I weighted 190, around 14% BF at 24 years old. I had a very rough time with my deployment and my return. The past two years I really let myself go with the issues when returning as well as getting married. I went from 24 years old at 190 with a decent build to 26 and 245 with no strength and no muscle mass. In the past two months I have started to make changes and cut my food intake in half as well as working out again. I am trying to focus on cardio and maintaining a good heartrate throughout my workout. I used a website for a little help and ideas but I cam up with a little diet to help me shed some fat. I want to get back down to 200 quickly. I am working out hard and already feel 100% better but I have a lot of road to cover. What do you guys think of this diet from the perspective of a fat dude trying to get back to 200. I plan on shaping the diet up when I get closer to my goal weight but this is what I have for now.


Calories Carbs Fat Protein
Breakfast
1 cup nonfat Milk: 86 12 0 8
Grapes, (18 grapes): 34 16 1 1
Regular Oats Cereal (0.75 cup): 104 18 2 4
Breakfast TOTALS: 224 46 3 13

I don't have a real problem with this meal. Since you say your picky I'll try to stay with the foods your already eating. I would add eggs and egg whites to this meal to up your protien.

 
Snack and Protein
Banana, 1 medium (7" to 7-7/8" long) 109 28 1 1
Optimum Casein 1 Scoop: 120 4 1 24
Snack and Protein TOTALS: 229 32 2 25

Your going to want to stick with real food as much as posible, but if you need a shake make this one a whey shake. Casein shakes should be used before bed. The protein breaks down slower and is best suited before you sleep.
Lunch
Mozzarella Cheese, part skim milk, 1 oz: 72 1 5 7
Fresh Apple small (2-1/2" dia) 63 16 0 0
Baby Carrots, raw, 5 medium 17 4 0 0
Bread, whole wheat, 2 slices, thin 184 34 4 6
Ham, extra lean, (5% fat), 4 slice 149 1 6 22
Kraft Light Done Right Ranch Salad Dressing, 38 2 3 0
Lunch TOTALS: 523 58 18 35
Ok, not a big fan of this meal. You should try to keep the carbs at breakfast, pre and post workout, thats it. All other meals should be protein and good fats. Ham is not your best protein source. I'm not sure if your like green veg, but I would cut up a chicken breast with some green veg and some EVOO. It doesnt' have to be this meal but you should have a good protein source with a good fat.
Snack
Peanut Butter 2 tbsp 190 7 16 8
Baby Carrots, raw, 5 medium 17 4 0 0
Snack TOTALS: 107 11 16 8
Ok, I'm ok with the PB but lose the carrots. Your going to want a protein source at every meal.
Dinner
Milk, nonfat, 1 cup 86 12 0 8
Chicken Breast, no skin, 1.0 breast, 260 0 2 54
Banana, fresh, 0.5 large (8" to 8-7/8" long) 63 16 0 1
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Regular Oats Cereal, 0.75 cup, 104 18 2 4
Sweet potato, cooked, baked in skin, 0.5 small 27 6 0 1
Egg substitute, liquid (Egg Beaters), 0.66 cup 80 2 0 16
Dinner TOTALS: 640 59 4 85

Like I said before, no carbs unless this is a pre or post workout. I'll put it this way, if this isnt a pre or post workout meal, make it a pro fat meal. See the previous example. If this is your pre workout meal, then leave some of the carbs. I would leave the sweet potato, chicken and greens.

Snack and PWO Protein
Banana, 1 medium (7" to 7-7/8" long) 109 28 1 1
Optimum Whey 2 Scoops: 240 8 2 48
Snack and Protein TOTALS: 349 36 3 49
Not a bad pwo meal. I would add some of the complex carbs you took away from your last meal. I like rolled oats.  

CALORIES: 2,072 CARBS: 242 FAT: 46 PROTEIN: 215

See bold.

[XChris1632X]

I am still attempting at implimenting the diet process and changing things around. It isnt going bad so far. Nephets, when would you suggest the casein since I work out at the end of my day? I work out at 2-3am and follow up with PWO protien and snack right after. I am usually in bed by 7am. I didnt want to stack two shakes within a few hours of each other. Should I just eliminate the casein all together? This is my first time really using it. The only reason why I was trying to include the shakes at all is because they seem to help me with recovery enough to warrant them. I have been running outside so much and my legs are killing me. Along with the normal workout hurt, I am trying to make sure I recover as quick as I can. I feel like I am hurting down to the bone when I am not steadily including shakes. Maybe it is mental but it seems to help somewhat. I still hurt all the time.