Hi and thanks

[dominator200]

I just wanted to say hello as I am new to the forums and a thanks to the person who put the Milos Sarcev secrets of the pros videos as this as helped me loads.

I am a 113kg male who enjoys going to the gym as a recreational sport but have found it difficult to lose weight, but watching those videos made a LOT of sense to me because everything he was mentioning about exercise and protein intake and generally diet struck a cord with me, because everything he was saying not to do I was doing not eating enough, not enough protein skipping meals etc.

So I decided to take on board what he was saying and do something about it and thought I would share with you guys my my progress so far and if any one dosent have any objections keep this as a sort of running blog about my progress and if anyone has any tips,experience they wana share feel free.

So if I may ill start by what and how Ive changed my diet and how its effected me so far and what it has done for me thus far.
I used to eat very sporadic maybe one, two meals a day and snack I would say that my calorie intake was around 1500 cals aday and did notice a weight loss but then nothing, going to the gym I would do around 25-30 mins cardio were the read out on the machine would say around 350-450 cal burnt and then do around 60mins of weight training but there would be no improvement, no weight loss and no muscle strength gain or size gain and I could not understand why UNTIL Milos Sarcev secrets of the pros.

So how have I changed my diet, well I will put it in meals per day and what they consist of:

MEAL 0NE
Cereal- porridge or bran flakes or fruit smoothie with protein shake with milk (I generally cycle these per day so I dont get board)

MEAL TWO
Lettuce tomatoes 0%fat cottage cheese and grilled chicken breast

I usually go to the gym after meal two and while im there Ill have water then a lucozade after and then a protein shake with milk

MEAL THREE
Lettuce tomatoes 0%fat cottage cheese and grilled fish

MEAL FOUR
Protein shake with fruit blended into it and if I get peckish during the nite ill have a protein bar.

I know the meals seem abit bland this is due to the fact I havent really being into veg and didnt think that it will be very nice to eat but as I have found this week with the cottage cheese and meat you dont really notice and is quiet pleasant to eat
Any way since I have started to eat this way I have noticed a big difference I have a lot more energy and I know its early days into this literally four days into the making lmao I feel better when I come out of the gym I used to feel run down after it and now I dont and I might sound weird my muscles feel bigger it might sound weird but I know what I mean lmao. So as I said its four days in the making and with all the changes the biggest one is the weight Ive lost about 3.5-4 pounds in the four days ive being doing it and I am quiet staggered at that because I am not what you would call a novice at the gym but in the 18months I have been going its the first time on loosing the weight side of things I really think it s working.
So like I said if any one wants to give tip pointers any advice what ever feel free and post

[gbrice75]

Welcome!

We need to see your meals listed with macro info - Protein/Carb/Fat and total calories. That said - I can tell you right off the bat you're undereating - not nearly enough meals in the day (you must be eating 4-5 hours apart?) and definitely not the right foods - where are the complex carbs? Where is the dietary fat? I'm sure the protein intake is too low as well.

There are many diets posted in this section; I suggest you take a look at some other posts, particularly ones that have been tweaked. Then revise your diet COMPLETELY, post it up here with macro info and we can help you finalize it.

Also need your TDEE, height, weight, age, goals, etc. Need info!

[dominator200]

Not sure what TDEE is but height is 5-7 weight is 112kg-17.6 stone-246 pounds
age 23, goals to lose weight and get stronger hopefully tone up but we will see what happens.

So I will break down the stuff I eat in to fats/carbs/protein and the total cals per day/protein/fats/carbs

Low fat cottage cheese
Calories 85
Protein 14.3
Carbohydrate 3.4
Fat 1.5
Fibre 0.3

lettuce
16 calories
1 gram protein
1.4 gram fiber

tom 12cals
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Potassium 40mg 1%
Total Carbohydrate 0.67g 0%
Dietary Fiber 0.2g 1%
Sugars 0.45g
Protein 0.15g

Milk 1.5 liters a day
Cal 480
Protein 48g
Carbs 72g
Carbs of which are sugars 72g
Fat 0.6g
Salt 0.6

Whey protein
120g per day
Cal 483
Protein 102g
Carbs 72g
Carbs of which are sugars 72g
Fat 5.7g
Salt 5.7g
Fibre 2.7
Sodium 1.2g

200g chicken breast per day
232 cal
Protein 52g
Fat 2.6g
Salt0.8
Sodium 0.64

Bran flakes 60g
Protein 14g
Carbs 52g
of which are sugars 26
of which are fibre 26
Fat 3g
Salt 1.5
Fibre 9g
Sodium 0.4 Salt 0.90

Total cals for the day 1513
Total protein 245.6g
Total carbs for the day 136.8g
Total carb of which are sugars 170g
Total carbs of which are fibre 26g
Fibre 30.3g
Fat 15g


So thats it broken down I dont know if the carbs of which are sugars are the same as just carbs so I just put both hope this dosent confuse you guys as it has done to me hahahaha when put in this format yeah undereating defo.
I was wondering if my training plan help.........
I f anyone can suggest any eating plane they have seen on here that they think would be good for me then please post a link.

[gbrice75]

Ok, we're getting closer. TDEE is 'total daily energy expenditure' - your daily caloric requirement to maintain your weight - i.e. if you eat this amount, you will neither gain nor lose. We need to find that number as a starting point so we can adjust the amount of calories you should be eating in a single day. I don't have all of the info handy, but there are online calculators that can at least get a ballpark figure to start with, better than nothing.

As for the diet, you need to post in the following format (will be easiest to help you this way):

Meal 1:
1/2 cup oats (dry) - 5/27/3 - 150 (protein/carbs/fat - total calories)
Whey Protein Shake - 24/3/1 - 120

Meal 2:
1 cup brown rice (cooked) - 3/25/1 - 150
4oz (raw) chicken breast - 24/0/2 - 110.... you get the picture

At the end, add everything up and post the daily totals as well.

Nobody here is going to do the math for you, but if you post in the above format I promise people will help.

[YoungGunsNY]

You should try to figure out your body fat % so you can figure out your true BMR (Basic Metabolic Rate) and multiply it by a set number in the TDEE (Todal Daily Energy/Calorie Expenditure) formula based on how active you are. There are BMR formulas (Harris-Benedict Formula) that gives you a BMR but only based on hieght/weight/age - not how lean you are so it's not as accurate.
Once you figure that out - say your TDEE is 3000 calories, that means your maintenance calories (no weight loss/gain) is 3000 calories and to lose weight subtract 20& of your lean body mass or 500 calories and vice versa to gain weight.
I personally wouldn't eat cereal in a bodybuilding-type diet neither would I consume any dairy - milk, cheese..but cottage cheese is a great source of casein protein (use before bedtime). Also, I'm no pro/vet/trainer, but I'm just trying to help you get one step closer, as I was in your shoes before too.

[dominator200]

My TDEE is as follows per day according to this site http://www.free-workout-routines.net/tdee.html

RMR 2241 cals
My RMR x ACTIVITY LEVEL is 3474 cals
Cal used digesting every meal is 10% of RMR and activity level=347
Total TDEE is 3821 cals which dosent seem right to me but I followed the formula as it says.

I will post a detailed meal plan up later today.

[brokendown]

I am just going from memory, which is bad, I think you should be around 2200 cals a day.

Add two meals for a total of 6 times per day, this is just a general idea of a diet, I am no micro nutrient expert by far, but its like grandma said, you should have veggies, fruit,grains, good fat, and meat protein each day


meal 1
learn to love oatmeal, and have that for breakfast along with a protein source, eggs are great, 2 whole eggs and 3 egg whites .

meal 2
meat protein and fruit , with a small helping of almonds/peanut butter for "good fat"

meal 3
meat protein and a grain source for carbs , whole grain bread, whole wheat crackers,oat meal

meal 4

if its pre-work-out
a whey protein shake, with oatmeal

meal 5
post workout

whey protein and a "fast carb" I would have your cheat here if you need one , and can of pop, or a pop tart, baked potatoe

meal 6

one hour after post workout meal have a good whole food meal, a meat protein and a complex carb

last meal of the day you just want protein , take in a slow protein such as cottage cheese or casein protein shake, no added carbs

meats should be made up of chicken breast or white turkey meat,lean beef ,fish,eggs only 2 protein shakes a day.

I hope this helps a little I know its not refined

my Fat loss progress
started 1/17/2010 @ 272#
2/8/10 259#
3/3/10 250#
stopped smoking 3/11/10
4/17/10 240#