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  1. #1
    JuicedINmd's Avatar
    JuicedINmd is offline New Member
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    Diet Help.....Questions?????

    Just a few quick ?'s here..... Trying to cut down some...... I'm 5'11" 220 bout 22% BF. I started a 1,500 low carb Diet, no carbs after 5:00pm and I have eliminated sugar, anything but wheat breads and an d most other carbs. Gained quite a bit of weight after my college athletic career ended. So here's my typical day:

    Wake up 8:00am
    Run 30 minutes @ 8:30
    Protien Shake @ 9
    Lunch @ 12:30, leans meats, salads and sometimes a sandwich w/ wheat bread
    Dinner @ 8pm, meats and vegatbles carbs very rarely but sometimes some rice or pasta here and there but never that much and never often.

    I have been taking Xenadrine-EFX, vitamins and Fish Oils throughout the day. And have been losing about 1/2 lb per day so far. Its been about a week and a half a i've lost about 5-6 lbs I wanna keep this going, is this a good diet and is there anything else i need to do???? Thanks in advance!!!!

  2. #2
    usualsuspect's Avatar
    usualsuspect is offline Anabolic Member
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    Stay on that diet for a few months and your family and friends will no longer recognize you, lol. There is no doubt you will drop weight on 1500 cals a day but you will likely lose muscle along with it. To begin, up your protein intake to 1.5-2 grams per lb. of bodyweight. That means at least 30gr of protein a meal every 2 hrs. Consider limiting carbs only following a high intensity workout and about 45 mins following that.
    The biggest thing, don't fall for the yo-yo dieting that most people are suckers for, but stick to a clean diet (high protein/fat, low/mod. carbs) and be consistent with it. The gains will take longer to notice but you will be much happier in the long run.
    Good luck,

    ~US~
    Last edited by usualsuspect; 08-07-2003 at 05:22 PM.

  3. #3
    BIG TEXAN's Avatar
    BIG TEXAN is offline Respected Member
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    Yeah what he said.

    When eating carbs, don't say "I have to stop eating them at this specific time" instead, you have set your macro-nutrients around your physical activities.

  4. #4
    Yung Wun is offline Member
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    Quote Originally Posted by BIG TEXAN
    you have set your macro-nutrients around your physical activities.
    right thurrrrr is what you gotta do

  5. #5
    GetPsycho's Avatar
    GetPsycho is offline Associate Member
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    your calories are way too low. depending on your age and activity level your BMR is probably 2300-2800

    GENERAL CUTTING GUIDELINES:

    1. Eat every 2-3 hours, balanced meals of protein, carbs, fat. Exception: you don't necesarily have to eat carbs for your last meal or two of the day, you CAN just eat protein and fat. Unless it's post workout, then you NEED to eat some carbs.

    2. Try to keep the protein intake in each of your meals consistent. Eat a minimum of your bodyweight in grams of protein, divided up equally into each of your meals.

    3. Don't be afraid of fat, you NEED fat in order to BURN fat. You need to turn your body into a fat burning machine. In order to do this, you keep your carbs fairly low and your fat intake moderate. As in, the lower your carbs, the more fat you should be consuming.

    4. Avoid sugars like the plague. Read your labels, avoid food with sugar listed in the ingredients.

    5. Avoid processed foods, like those in boxes/packages and also anything made with white flour. White flour is overprocessed. Also anything that says, "enriched" avoid it as well.

    6. Eat as close to nature as you can. In other words, the closer the food to how it occurs in nature, the better for you it is, and ESPECIALLY for fat burning.

    7. Avoid starchy carbs like corn, bread, pasta.

    8. For your last meal or two of the day, have only green veggies for your carbohydrates.

    9. Last but not least, do NOT cut your calories too low. For starters I wouldn't even drop ANY calories. I would eat maintenance calories and just focus on cleaning up your diet and getting consistent with a good macronutrient ratio (protein, carbs, fat). Examples of good cutting ratios are: 40P/30C/30F, 40P/25C/35F, or 40P/20C/40F (of course there ARE others, those are just MY personal preferences).

    10. A good website (free) to help you keep track of your calories, protein, carbs, and fat is: www.fitday.com or www.calorieking.com

    Here are some good choices for foods to eat, conducive to burning fat and/or staying lean. If the food you are eating is not on this list, I would question it.

    PROTEINS

    Boneless, Skinless Chicken Breast
    Tuna (water packed)
    Fish (salmon, seabass, halibut)
    Shrimp
    Extra Lean Ground Beef or Ground Round (92-96%)
    Venison
    Buffalo
    Ostrich
    Protein Powder
    Egg Whites or Whole Eggs
    Ribeye Steaks or Roast
    Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
    Top Sirloin (aka Sirloin Top Butt)
    Beef Tenderloin (aka Filet, Filet Mignon)
    Top Loin (NY Strip Steak)
    Flank Steak (Sir Fry, Fajita)
    Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
    Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
    Soy Burgers
    Low-fat cottage cheese

    SLOW BURNING/COMPLEX CARBS

    Oatmeal (Old Fashioned or Quick Oats)
    Sweet Potatoes (Yams)
    Beans (pinto, black, kidney)
    Oat Bran Cereal
    Rye Cereal
    Brown Rice
    Farina (Cream of Wheat)
    Multigrain Hot Cereal
    Whole wheat or Spinach Pasta
    100% Stoneground Whole Wheat Bread

    FIBROUS CARBS

    Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
    Broccoli
    Asparagus
    String Beans
    Okra
    Spinach
    Bell Peppers
    Brussel Sprouts
    Cauliflower
    Cabbage
    Celery
    Cucumber
    Eggplant
    Green or Red Pepper
    Onions
    Pumpkin
    Garlic
    Tomatoes
    Zucchini

    FRUIT

    Apples
    Grapefruit
    Peaches
    Strawberries
    Blueberries
    Raspberries
    Lemons or Limes

    HEALTHY FATS

    Natural Peanut Butter
    Olive Oil or Safflower Oil
    Nuts (peanuts, almonds)
    Flaxseed Oil

    BEVARAGES

    Crystal Light
    Green Tea
    Other Tea (without sugar)
    Coffee (without sugar)

    CONDIMENTS

    Mayonnaise
    Reduced Sodium Soy Sauce
    Reduced Sodium Teriyaki Sauce
    Balsamic Vinegar
    Salsa
    Hot Peppers and Hot Sauce
    Chili powder
    Mrs. Dash
    Steak Sauce
    Sugar Free Maple Syrup
    Chili Paste
    Mustard
    Extracts (vanilla, almond, etc )
    Low Sodium beef or chicken broth
    Plain or reduced sodium tomatoes sauce, puree, paste)
    Stevia (natural sweetener)

  6. #6
    Farmer's Avatar
    Farmer is offline Member
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    Good post bro, did you cut and paste it or type it all out??

    Peace

    Farmer

  7. #7
    dangit's Avatar
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    excellent post GetPsycho... I couldn't have said it better myself. Words to live by

  8. #8
    BillyBob's Avatar
    BillyBob is offline Junior Member
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    great post bro, doesnt get much better than that

  9. #9
    tbulldog's Avatar
    tbulldog is offline Associate Member
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    good post, but i didn't see anything about Wendy's Jr. Bacon Cheeseburger... what gives?

  10. #10
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    Quote Originally Posted by tbulldog
    good post, but i didn't see anything about Wendy's Jr. Bacon Cheeseburger... what gives?


    Ooooohhh ya! The good old Wendy's JR.Bacon Cheese burger, 99 cent double stack, biggie fry, and 99 cent chicken nugget......washin it down with the 99 cent Biggie HI C fruit punch. That used to be a 3-4 time a week thing for me. You can't beat it if your eatin junk! Havn't had any of those for over a year now. No wonder I used to be fat and feel like shit!

  11. #11
    Juggernaut's Avatar
    Juggernaut is offline AR Jester
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    GetPsycho, even if you had done a cut and paste or if you typed it out, thatís a good post. Good information.

  12. #12
    ENraged's Avatar
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    Quote Originally Posted by Juggernaut2148
    GetPsycho, even if you had done a cut and paste or if you typed it out, thatís a good post. Good information.
    This may be a cut and paste but i will tell ya what i just cut and pasted to my hard drive. Great info keep it coming

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