diet input

[ztrouble]

Ok here goes it's time to get my fat ass in shape again. I stand a towering 5'7 and weight a mere 245lbs. Time to get rid of this shit. (fuck all of you I know I'm fat)

Here's what I have planned out so far as a diet

Breakfast- 2 egg whites and one cup oatmeal

Snack- protein shake (bsn Syntha 6) cup of unsweetened applesauce

Lunch- Chicken breast and one cup whole wheat pasta

Snack- Protein shake and a healthy Granola Bar

Work out

Dinner- Chicken breast and one cup brown rice

I will be subbing vegetables such as celery, brocolli etc for the rice and pasta so i'm not eating it every day

As far as workouts go I will be doing 30 minutes or so of cardio A day and lifting light weight/ hi rep

Monday - Cardio/Chest/Triceps
Tuesday - Cardio/Legs
Wednesday - Abs/cardio
Thursday - cardio/Shoulders
Friday - Back/Biceps
Saturday - cardio
Sunday - cardio

As far as supplements I'm going to be using BSN syntha 6, Mega Men Multi vitamins, and Tbomb2

Anyone have any suggestions or changes they might make? I am shooting for a goal of 3lbs per week and an overall goal of 40lbs off

[SS02]

U seemed pretty planned out dude!

Do it and see, it should work easy.....

[SS02]

Well not easy! Sorry...
I meant Ur plan should work very well!!!

[Johny Utah]

You should go with at least 6 egg whites a banana and oatmeal for breakfest.

[Firebird Phoenix]

Umm subbing veggies FOR the rice/pasta? You need to add those as that diet is lacking many vitamins, I mean multis are good but you still need to eat your vitamins. Especially for the fact just briefly guessing it looks like that meal plan is barely hitting 1500 calories, I could be off a little but still doesn't seem like enough food. Definetely add not sub the veggies at the least.

Also may I ask why egg whites and not WHOLE eggs? The yolk is where most of the nutrition is in an egg.

I'd recommend either taking in some sort of Omega 3 food source or supplement or both.

[SteveCZ28]

im 6'7 and weigh 240...thought id let you know good luck with the diet

[SeVeReDiStOrTiOn]

Start out slow man, doing all that at once will burn you out since you've been doing the exact opposite for years. Start with the diet first and the weight will fall off even with shit for a metabolism...then slowly start working out and not 7 days a week like you have listed.

[86 IROC-Z]

Ok here goes it's time to get my fat ass in shape again. I stand a towering 5'7 and weight a mere 245lbs. Time to get rid of this shit. (fuck all of you I know I'm fat)

Here's what I have planned out so far as a diet

Breakfast- 2 egg whites and one cup oatmeal

Snack- protein shake (bsn Syntha 6) cup of unsweetened applesauce

Lunch- Chicken breast and one cup whole wheat pasta

Snack- Protein shake and a healthy Granola Bar

Work out

Dinner- Chicken breast and one cup brown rice

Egg yolks are fine, and are actually very healthy. FAT IS NOT BAD! You don't need to stay away from them unless:

• You have high cholesterol.
• You're cutting from 6% to 3% bodyfat for a bodybuilding contest.

The protein shake before your workout is good, but you'll probably want to replace the granola bar with something more substantial that will better fuel your workouts (Sweet potatoes, yams, brown rice, etc)

Best way to find out how much of each food per serving you need to eat is to find a BMR calculator online, insert your stats, and then have your daily caloric intake from food about 500 calories less than what the calculator says. It's also very easy to track calories and macros using websites like fitday. A good macro split would look like 40% Carbs, 40% Protein, and 20% fat.

I will be subbing vegetables such as celery, brocolli etc for the rice and pasta so i'm not eating it every day

Don't do this. Add vegetables, but don't take out the rice and pasta. Fiber and vitamins from the vegetables is very good for you, as is the engery from high quality carbs like brown rice, etc. So keep both in your diet each day.

As far as workouts go I will be doing 30 minutes or so of cardio A day and lifting light weight/ hi rep

Please don't do this. You'll look like a teenage girl who has no idea what shes doing. You need to lift heavy or you're wasting your time. Three sets of ten reps for each exercise. Two to four exercises per body part. And the exercises you want to do are compound free-weight lifts. I cannot stress this enough. Most guys just go straight to the 20lb dumbbell and start doing bicep curls to show off to the cardio bunnies (Not that 20lb should impress anyone).

If you want to see real results, do real exercises. These include: Squat, Deadlift, Bench, Military Press, and barbell rows. All heavy. And don't worry. Your arms are included in 4 out of the 5 exercises there, so they're not being left out. You can still throw in isolation exercises, but the five listed above should be the main focus of your workouts.

Monday - Cardio/Chest/Triceps
Tuesday - Cardio/Legs
Wednesday - Abs/cardio
Thursday - cardio/Shoulders
Friday - Back/Biceps
Saturday - cardio
Sunday - cardio

Don't do cardio right before weights. I will sap all your energy and you won't be able to lift with as much intensity. Best time to do cardio is in the morning, but if you can't do that, do it after weights.
And I don't suggest doing cardio the day of or the day after leg day. If you're doing heavy squats, you wont be able to do cardio, and the squatting is doing more for you than two days of cardio anyway.

As far as supplements I'm going to be using BSN syntha 6, Mega Men Multi vitamins, and Tbomb2

The three supplements every lifter should be taking include:
Whey Protein
Multi Vitamin
Omegas (Fish oil)

You have 2 of the 3 so far. As for anything else, it's purely up to your wallet.

Considering you're trying to lose weight, some people have success using caffiene (Through energy drinks, tablets, weight loss products like Hydroxycut, indirect products like many NO supplements, etc), however, it's not a sure thing whether it will work for you or not.

Or if you're feeling a bit more daring, pretend you have asthma and buy some Ephedra off the internet (Only requires scan of Drivers License)(Disclaimer: I don't condone this).

Anyone have any suggestions or changes they might make? I am shooting for a goal of 3lbs per week and an overall goal of 40lbs off

With your diet and lifting at the same time, you'll be gaining muscle as well as shedding fat. Muscle is denser than fat, so you may not be losing as much "weight" purely because the fat lost is replaced my muscle weight. That's why it's much better to use a mirror and a measuring tape to track your progress rather than a scale.

Let me know if you have any other questions, or would like anything in this post to be explained in greater depth.

[SS02]

I myself go with Green Eggs and Ham... with a glass of cheap wine!

[Nhra Firebird]

I myself go with Green Eggs and Ham... with a glass of cheap wine!

I'm sure you also like to Hop on Pop.

[cammed goat]

You could possibly get on a bicycle and ride for a few miles. I did that when I was a kid. I can't seem to gain weight. When I graduated from high school I was 120. I am now 160. And the way my job is, I am always on my feet so I burn off everything I eat.

[86 IROC-Z]

You could possibly get on a bicycle and ride for a few miles. I did that when I was a kid. I can't seem to gain weight. When I graduated from high school I was 120. I am now 160. And the way my job is, I am always on my feet so I burn off everything I eat.

Do you want to gain weight? As muscle?

[toi tyme]

Egg whites..

Shoot for a gallon of water a day.

If youre trying to lean up..

2-3 fruits

3-4 veggies (a day)

Stay away from starchy foods and foods with lots sodium.

Eat tuna more often, albacore once a week because of its high mercury levels.

Last meal at least 2-3 hours prior to bed... lightest meal.

Breakfast your heaviest.

Eat often through out the day, small portions

If you drink coffee use honey instead of sugar

For fruits try to eat the less sugar fruits like grapefruit

Dont eat iceberg lettuce, its just water, go for spinach leaves, romaine, green/red leaf.

Try to eat low carbs...

if you are trying to gain muscle drink protein shakes after work out to replace ripped muscle with protein, rather than fat.

Fat passes through the body easier then carbs do.

burning 3500 calories is one pound of fat.

Cardio work outs.. Healthy heart = healthy body!

Looks like you have a good plan tho! Keep it up, make it a routine!!

[Mr. Luos]

Drink when you are thirsty. Don't hold yourself to a set amount of water.


I have dropped 70+ pounds in the last 4-5 months.
Changed my diet up completely basicly. And added cardio.
Since started adding some weights to make sure I am not loosing muscle in this.

I eat on average 1700-2000 calories a day.
Chicken breast, veggies, fruits, turkey, and once in a while I cheat and go out.
Cut out soda, fast food, frozen dinners, etc....

[cammed goat]

Do you want to gain weight? As muscle?

I assume I have gained some muscle mass over the years(lifting tires, pushing cars into the shop, using my body weight with a prybar to remove/install shocks/struts) and I pretty much go nonstop until quittin time.

[toi tyme]

NO SODA.. haha yes yes good job curtis..






Soda basically reverses all the hard work you do eating right and working out.. So dont think cuz ya worked out its soda time.. it will cancel out and be like nothing happend..


Still good job! Both of ya!!

[86 IROC-Z]

NO SODA.. haha yes yes good job curtis..






Soda basically reverses all the hard work you do eating right and working out.. So dont think cuz ya worked out its soda time.. it will cancel out and be like nothing happend..


Still good job! Both of ya!!

I drink soda a lot and don't gain any weight.

But then again I don't eat much else

[86 IROC-Z]

Quick facts (Diet mythbusters):

Complex carbs are healthy.
Fat is healthy.
Fat doesn't make you get fat.
Weight gain and loss is based on caloric intake.
Stay away from simple carbs (Sugars, refined starches, etc)

[cammed goat]

I drink soda a lot and don't gain any weight.

But then again I don't eat much else

Cut the soda down. I don't really drink soda much anymore. I drink juices(cranberry blends) and I drink Gatorade during the summer months.

[korndawg]

Try throwing up alot. Or Meth, its the diet of champions.