I'm slightly frustrated that most of the nutrition plans on these forums are geered towards taking expensive suplements. I just guess that I need some assurance that this type of diet will work...I'm looking for results similar to John Stone's.
8:30 AM - Wake up 20 minutes HIIT tredmill
8:50 - 9:20 AM - First meal bowl of cereal (Special K, Cheerios, Grape Nut Flakes, or Honey Bunches of Oats)
12:00 PM - Second meal 1/2 peanut butter and jelly sandwich (natural peanut butter) 1/2 salad (iceburg butter crunch, baby spinich, shredded carrots, non-fat hidden valley ranch dressing) 1/2 low-fat yogurt
2:00 - 3:00 PM - Third meal the other half of my second meal
5:00 - 7:00 PM - Fourth meal is whatever my mom cooks, usually some type of low fat healthy chicken served with vegetables; however I only eat half
9:00 - 11:00 PM Fifth meal the other half of my fourth meal.
I'm only 17 so I think I need to have a lot of calories in my diet so I continue to grow but I want to see results on my fat loss and so far all I'm noticing are slimmer legs while my gut and my chest are still fat. I also eat a lot of fruit whenever I think about it, an apple or banana every hour or so. Any help would be appreciated, thanks!

Start writing down everything that goes in your body. Fat, calories, carbs, protein. Thats the only way to be sure. From that diet, it doesn't sound like much of a weight loss plan, but you probably wouldn't gain much weight with it either, but again that all depends on your BMR, etc.

I don't want to sound rude or anything but how does that not help me lose weight? There are fewer calories going into me then my body needs to burn therefore = weight loss. Not to mention Aerobic in the morning and weight training at night. And even more not to mention my job causes me to walk around a hospital all day long.

Continue with your eating plan and you will become more "skinny/fat" than you are now. With your activity levels, your caloric intake is extremely low. You are burning more muscle than fat. Couple this with the fact that you have literally no protein in your diet and it spells further disaster. So in answer to your question, yes you will lose weight - MUSCLE weight.

I don't want to sound rude or anything but how does that not help me lose weight? There are fewer calories going into me then my body needs to burn therefore = weight loss. Not to mention Aerobic in the morning and weight training at night. And even more not to mention my job causes me to walk around a hospital all day long.

I think you need to improve your attitude and listen to people here if you want help losing weight. If your diet and exercise routine isn't helping you lose weight than counting your calories is an excellent way to tweak your diet. Look up "macronutrients" with the search function. Read the guide to cutting on the fat loss forum. The most helpful "supplement" is whey protein, which is actually food and isn't that expensive.

It looks like you aren't eating nearly enough food, but you could also be eating cleaner. You can also search for what it means to eat "clean."

It's going to be tough to get help if you feel you already know the answer to your question.

Maybe you are looking for us all to just say..."Yes absolutely, you will lose weight". We could do that but if it's not true or not what we believe then who would that help?

If you really want help then
#1) Don't make a generalized statement putting down others nutrionional plans. (e.i. "I'm slightly frustrated that most of the nutrition plans on these forums are geered towards taking expensive suplements.")
#2) If you ask for an opinion and then get one (like from Arby) don't criticize their opinion.

So what exactly are you looking for? I thought the answer that Arby gave was more than appropriate.

I appreciate the advice that you're giving me. I only said that most of the nutrition plans are targeted for supplements because every plan that I look at has a protein drink in it or a protein supplement or a protein this or that. Arby said that I wouldn't lose much weight, however when I look at the guides or the stickeys on these forums it all boils down to eating less and moving more to lose weight...So I was fairly confident that my diet would contribute to weight lose. I also don't understand why I don't have enough protein in my diet, I have some type of meat at dinner and peanut butter at mid-day, how much more do I need? It's also kind of funny that I didn't get any responses until I came off as being obnoxious, just some food for thought.

In my opinion peanut butter doesnt have a lot of protein (enough to consider as a protein meal)
Also meat/protein only at dinner is not enough in my humble opinion....

Add more protein to each meal (egg whites, cottage cheese, soy, maybe fish or chicken if you are not vegeterian)
Instead of having sugary careal, have some good old fashioned oatmeal (I add soy milk, Splenda and cinnamon).

Banana/fruit every hour? I'm not an expert, but that might be little much.

I have 2 fruts a day (apple, and lots of berries, peaches)

Thanks Blue, I was actually at Kroger yesterday (a super market for those of you who may not have one near you) and there was a tub of Whey Protein near all of the Kashi cereal and other organic foods. It was only $15.00 and I was very close to buying it. I didn't however because I actually called and asked my mom (who is a dietitian) about how much protein I should aim for with my diet and exercise. She said about 100g would suit my needs without being an excessive amount. I then calculated how much I recieve throughout my day, kashi cereal, milk and other lean dairy products such as cheese and yogurt, lean meat, and nuts. I think it added up to around 94g. Thanks for helping me be more conscious about how much protein I'm getting in my diet, I really appreciate it.

I appreciate the advice that you're giving me. I only said that most of the nutrition plans are targeted for supplements because every plan that I look at has a protein drink in it or a protein supplement or a protein this or that.

I'm not sure where you are getting this. :confused: The majority of folks on this board have recommended and would recommend REAL food. Chicken, Tuna, Fish, etc,. It is very very rare that I see anyone pushing suppliments or protein drinks on this forum.

Arby said that I wouldn't lose much weight, however when I look at the guides or the stickeys on these forums it all boils down to eating less and moving more to lose weight...So I was fairly confident that my diet would contribute to weight lose.

Let me put it this way. Yes Calories in versus Calories out is key. BUT! Yes there is a but. That doesn't mean you could eat Chocolate Sundaes all day as long as the calorie don't exceed your calorie out. Of course that won't work. So yes macronutrients do matter and yes the type of food you are eating does matter. If you don't know how many calories you are taking in and from what foods and in what balance then you are just playing a guessing game.

It wouldn't take you very long to figure out your calories per day and macros. Probably about an hour of research on the Internet and you would have it. That information would be valuable in us helping you.

It's also kind of funny that I didn't get any responses until I came off as being obnoxious, just some food for thought.

Is that the way you really want to start your time here on the JSF forums? Being obnoxious to get help?

The squeaky door does get the oil. But if the door keeps squeaking you eventually throw it out and replace it.

Thanks Blue, I was actually at Kroger yesterday (a super market for those of you who may not have one near you) and there was a tub of Whey Protein near all of the Kashi cereal and other organic foods. It was only $15.00 and I was very close to buying it. I didn't however because I actually called and asked my mom (who is a dietitian) about how much protein I should aim for with my diet and exercise. She said about 100g would suit my needs without being an excessive amount. I then calculated how much I recieve throughout my day, kashi cereal, milk and other lean dairy products such as cheese and yogurt, lean meat, and nuts. I think it added up to around 94g. Thanks for helping me be more conscious about how much protein I'm getting in my diet, I really appreciate it.
HOw much do you weigh if you don't mind me asking, because 94 grams sounds like a lot. I think you are supposed to have 1gram per kg of body weight. Am I right anyone, I am just trying to remember what I read here before. Anyway, I still don't think you are getting that much, unless you didn't post all you eat per day.

The US RDA for protein is 0.8g/kg of bodyweight. That is for the average person, not an athlete, strength trainer, endurance runner, bodybuilder, or others who are putting their muscles under high levels of stress, damage, and microtrauma.

If you look at a typical bodybuilder's bulking diet, you can see up to 2g protein per lb of lean body mass. I don't know if your body can actually digest and metabolize *that* much protein, but it many cases, you see results. I read in an interview that even Chris (SwoleCat) recommends almost this much during a cutting phase. That is not to say that other beneficial nutrients are left behind; as a matter of fact, many nutritionists who are aware of the needs of someone looking for drastic body composition changes will recommend lots of good fats (omega 3's, EPA/DHA), lots of fruits and vegetables, etc.



HOw much do you weigh if you don't mind me asking, because 94 grams sounds like a lot. I think you are supposed to have 1gram per kg of body weight. Am I right anyone, I am just trying to remember what I read here before. Anyway, I still don't think you are getting that much, unless you didn't post all you eat per day.

HOw much do you weigh if you don't mind me asking, because 94 grams sounds like a lot. I think you are supposed to have 1gram per kg of body weight. Am I right anyone, I am just trying to remember what I read here before. Anyway, I still don't think you are getting that much, unless you didn't post all you eat per day.

More like 1g per lb.
Your diet is terrible. To begin with you consume entirely too much sugar and not enough of ANYTHING else.I suggest you listen to these guys!

The squeaky door does get the oil. But if the door keeps squeaking you eventually throw it out and replace it.
I'm gonna steal that quote and use it! :tucool:

I'm gonna steal that quote and use it! :tucool:

Feel free to steal away. :tu:

I'm slightly frustrated that most of the nutrition plans on these forums are geered towards taking expensive suplements. I just guess that I need some assurance that this type of diet will work...I'm looking for results similar to John Stone's.
8:30 AM - Wake up 20 minutes HIIT tredmill
8:50 - 9:20 AM - First meal bowl of cereal (Special K, Cheerios, Grape Nut Flakes, or Honey Bunches of Oats)
12:00 PM - Second meal 1/2 peanut butter and jelly sandwich (natural peanut butter) 1/2 salad (iceburg butter crunch, baby spinich, shredded carrots, non-fat hidden valley ranch dressing) 1/2 low-fat yogurt
2:00 - 3:00 PM - Third meal the other half of my second meal
5:00 - 7:00 PM - Fourth meal is whatever my mom cooks, usually some type of low fat healthy chicken served with vegetables; however I only eat half
9:00 - 11:00 PM Fifth meal the other half of my fourth meal.
I'm only 17 so I think I need to have a lot of calories in my diet so I continue to grow but I want to see results on my fat loss and so far all I'm noticing are slimmer legs while my gut and my chest are still fat. I also eat a lot of fruit whenever I think about it, an apple or banana every hour or so. Any help would be appreciated, thanks!



Your first meal of the day is not good and I would work on upping your protein intake. The cereals you are having for breakfast have the glycemic index of table sugar. The glycemic load is not much better. So you are eating the equivalent of a bowl of sugar. Not good for someone trying to lose fat and gain muscle.

Grapenuts, your best choice, has a glycemic index of 75 a glycemic load of 16. Table sugar is about 77. You would be better off eating a bag of M&M's with peanuts: glycemic index of 46, glycemic load of 15, plus it has more protein. I am only trying to point out that you have better choices and processed cereals are not good. How about a bowl of old fashoned oats with fruit and some eggs? You don't have to buy any supplements.

Work on upping your protein intake and try to eliminate the simple sugars you are eating, especially the cereals and jelly. It takes a lot of discipline, but put your mind to it and you can do it.

You're going to lose a LOT of muscle with that diet....I speak from experience. The slimmer legs is the tip of the iceberg....Stop this diet soon....just trust me.

Read the sticky's....it can't happen overnight it will be detrimental to your health if you cut calories too deep.

If you have a lot of body fat you'll get away with it for a while with little energy loss but then a weird shift happens and on too little cal you just get zapped, cranky, tired, hormonally imbalanced (especially on low fat)....in essence you BONK...alot.

Don't do what you're proposing.

Try 3 squares with 2 or 3 in-between snacks.

Eat clean....meaning good food low in saturated fat, natural, not processed, little to no sugar.
Refined sugar is damaging in so many ways and the typical N.A. diet consumes pounds of the stuff.
Cut back on the processed stuff...deli meats, chips,soda (just say no or look for sugar free if you must) crackers, white bread actually white anything....for now, switch to brown rice and whole wheat products, complex carbs with a lower GI/GL...like sweet potatos instead of white etc....


Track your cals and measure stuff for a couple of weeks till you get a general idea of what 1 cup of rice looks like.....how big 4 oz of chicken breast really is. What does an ounce of peanuts look like etc...

Eat lots of veggies and fruits (they fill you up and are full of nutrients but are calorie light) etc...

do cardio and weights. Try to have a complete protein (fish, poultry, beef, supplementation if you must) with every meal (can be looser with snacks....and by snacks I mean a handful of trailmix (homemade) and an apple).

Each meal should be a good balance of carbs, proteins and fat (yes FAT).

Read packages to find out what's in it and how much per serving....then measure a serving to get a sense of how much they are talking about. 100 cal in a 1/3 of a cup may surprise you.

Most importantly treat yourself once a day so you don't go nuts but by treat I mean have one or 2 small cookies and that's it. Or have one scoop of frozen yogurt instead of a 3 scoop full fat heavenly hash....that sort of thing. As you get results, it's easier in your mind to start to let the sweets go (or back off them).

Don't let fats be lower than 20% of your diet and definitely no lower than 15% (take 2 fish oil caps with each meal where you can)

I'm slightly frustrated that most of the nutrition plans on these forums are geered towards taking expensive suplements. I just guess that I need some assurance that this type of diet will work...I'm looking for results similar to John Stone's.
I saw your edit to this one, so I'll assume you're just talking about protein and MRPs. These are not really worthy of being called "expensive supplements" IMHO. In fact, protein is basically just the same as food really. Sure, it's a supplement, but you're supplementing for a lack of protein and it's not really the same as creatine, fat burners, etc. (Hope that made sense!)

8:30 AM - Wake up 20 minutes HIIT tredmill
8:50 - 9:20 AM - First meal bowl of cereal (Special K, Cheerios, Grape Nut Flakes, or Honey Bunches of Oats)
From 8:30 to 8:50 you do cardio and then eat a high carb meal with no (or very little) protein. I don't think this is a good protocol personally.

12:00 PM - Second meal 1/2 peanut butter and jelly sandwich (natural peanut butter) 1/2 salad (iceburg butter crunch, baby spinich, shredded carrots, non-fat hidden valley ranch dressing) 1/2 low-fat yogurt
Need more protein. Get rid of the jelly.

2:00 - 3:00 PM - Third meal the other half of my second meal
Need more protein. Get rid of the jelly.

5:00 - 7:00 PM - Fourth meal is whatever my mom cooks, usually some type of low fat healthy chicken served with vegetables; however I only eat half
Sounds like the best meal of the day to me, even though you're vague on the amount of food.

9:00 - 11:00 PM Fifth meal the other half of my fourth meal.
Okay.

I'm only 17 so I think I need to have a lot of calories in my diet so I continue to grow but I want to see results on my fat loss and so far all I'm noticing are slimmer legs while my gut and my chest are still fat. I also eat a lot of fruit whenever I think about it, an apple or banana every hour or so. Any help would be appreciated, thanks!
Where's the weightlifting?

The other problem is your quantities are vague... 1/2 yogurt...what size? 1/2 500ml tub or just 1/2 of 100g container. It'll make a big difference.

Why people are stressing counting cals is so they have a sense of your current intake.

For instance...how much dressing do you glob on your salad...no-fat dressing is meaningless in the grand scheme of calories because everything you ingest has caloric value (mostly). So quantity becomes important. 1 TB of dressing versus 1/4 cup will make a big difference.

Just a thought.

Also, adding up the protein from all those sources is good....but you're better off concentrating on having a complete protein sources per meal
(ie:
Egg whites...mostly protein
cottage cheese....mostly protein
chicken breast....protein
steak....big time protein
salmon, tuna,...well... fish)

Incomplete sources....
yogurt
breakfast cereal
nuts
basically a lot of stuff you are counting in your protein count

I'd say milk is pretty complete example, epecially if you drink a couple of cups.

FYI: If you feel your post has been passed over, Just type "*BUMP* Any help?" rather than being immature and requesting information by being obnoxious and then debating the results of the nice people out there who give you advice just because you either don't like what they say or you're going to listen to your mother the dietician regardless of what anyone here says (if thats the case, simply ask her and don't waste our time in trying to help you out). This isn't meant to be rude in the slightest, but the best thing about these boards is that there is very little rudeness and thats the way we like to keep our community, abide or desist!

In response to your questions: protien helps build muscle (PERIOD!) and sugar isn't good for you. Cut out sugar, add more protein; simple as that bro. Does PB&J sound healthy to you? What does your dietician-mother think about PB&J for two meals a day?

Fruit is healthy, but its also high in fructose (sugar). If you're eatin' an apple every hour, sure its better than a soda pop but as mentioned you'll end up skinny rather than w/ a low body fat and higher fat-to-muscle ratio.

Finally, Lots of us drink protein shakes because it is CHEAPER! and easier on the go! We don't drink it because we're some fanatical supplement maniacs out to become Ubermenchen!

Fruit is healthy, but its also high in fructose (sugar).

Bodybuilding myth 203103110

Read up here (she really knows what she's talking about):
http://forum.bodybuilding.com/showpost.php?p=6047961&postcount=6

Then go here:
http://forum.bodybuilding.com/showpost.php?p=2730710&postcount=7

the 4 meal a day routine isnt just eating four times a day, its a methodical approach to building up your metabolism.

eat like you stomach is a fire or furnace, if you throw on a big log you will smother it , and that log will lay there smouldering so anything you add after that will just smother it even more. if you chop up the log into smaller sticks and feed it gradually through out the day it will go straight in to the flames and burn a lot easier. the end result being that it will burn anything you add to it and eventually your bodies fat reserves.

I dont mean getting a big cheese cake and eating it one slice at at a time throughout the day, its got be substantial small meals, benefitial enough to satisfy your needs, thats why keepin a diary is a good idea.

i eat mostly raw food a sit digests quicker,the less processess its been through the better. plenty of roughage, and loads of water 2-3 ltrs
eg I start off in the morning with a protein shake, loads of fruit and graze on them through the day, I have a tuna sandwhich with wholegrain bread for lunch (white bread is big no in my books disgusting stuff) some more fruit then a decent meat (fish, chicken, decent steak) and veg dinner and I drink loads of water, then if Ive had a workout another protein shake

now you may say well " your protein shake is processed, refined etc " ideally Id like to get all the protein I need from natural resources without going through all the kinds of refinery etc, unfortunately That isnt the way any food industry works in modern society, so as far as Im concerened Im putting back into my diet what their taking out.

best of luck

jimbob

PS If you want to run go for a really slow long jog apparently this is the best way to burn fat rather than muscle (roadwork)

Okay, this thread is driving me absolutely batty. :p

Can you lose fat on this diet?
Absolutley. As long as the calories are lower than what you've been eating.

Can you gain muscle on this diet?
Absolutely, as long as your weight training program is sound.

Is it the healthiest diet I've seen?
No.

Should you keep following this diet?
YES.
If you enjoy these foods, they're convenient, and they keep you from being hungry, then keep at it. You do NOT need more than 100 g of protein per day. Listen to your mom. To guard your muscle, and maintain your stamina, be sure you haven't cut your calories too low as compared to what you used to eat. For a one pound per week weight loss, aim for a 500 calorie deficit per day, of which half may be increased activity, and half may be decreased calories.

There is NO need to ever take ANY supplement of any kind if you are following a balanced diet.

I ASSURE YOU THIS DIET WILL WORK.

Come back in a year and post your pictures so you can say "Told ya so!" ;)

Shame on you all. :d_frown:

Guava's basically right. Everyone's being slightly ridiculous. I do think you'd benefit from more protein and perhaps more fruits and veggies. But high protein is not the only way of improving body composition. There's more than one way to skin a cat. Make sure your weight training is in line.

only trying to help.
( in a long winded, sanctimonious, essay kind of a way)

lots of love

Jim :tu:

only trying to help.
( in a long winded, sanctimonious, essay kind of a way)

lots of love

Jim :tu:

Hell, I thought what you said was dead on!