Hi,

I'st post here:tucool: Great forums you've here :)


Just wondering if these types of foods and meal combinations will be effective in fatloss. This will be combined with weightlifting 5 days a week (new routine im trying out) and with cardio in the mornings on some days. Still to figure this out.

Cal intake im still unsure at the moment, i was thinking around 2200-2300Cals per day, less on non workout days, around 25% less...

Im 6'1 around 201lbs, at roughly 20% BF, (as a guess)

Breakfast: Oats and low fat milk

Meal 2: Hard boiled Eggs/Whole Meal Bread (i'd rather eat whole eggs compared to egg whites for the EFA and added nutrients. Will the bread be enough for good cals? Maybe add some fruit there?)

Meal 3: Chicken breast/brown rice, broccoli, carrots peas etc

Meal 4: Can tuna, or cook some fish/whole wheat pasta

Pre workout: Pro Shake or Chicken breast/Dextrose with some juice for more simple carbs (i've read alot about having only simple carbs during pre and PWO meals, hence i though dextrose (or glucose) would be the best bet. Any 'side-effects' with having pure dextrose etc? I've have very slight elevated liver functions, i dont want to elevate them any more...)

PWO: Pro shake/Dextrose with water (Do i need to add EFA's into the pre or PWO meals?)

Bedtime: low fat milk/low fat cottage cheese


I think that will be clean enough, hopefully. Also, just a quick question do i count all protein when i work out cals? For eg the protein in pasta will not be the same as the protein from milk, eggs, meat or fish. Does it still count as 'real' protein? Should i just count the protein from the milk, eggs, meat and fish and leave all other proteins out?

I'm aiming for around 2200 cals, if anyone thinks i should significantly increase that let me know.

Thanks for looking!

Regards
slodki

Hi,
I think that will be clean enough, hopefully. Also, just a quick question do i count all protein when i work out cals? For eg the protein in pasta will not be the same as the protein from milk, eggs, meat or fish. Does it still count as 'real' protein? Should i just count the protein from the milk, eggs, meat and fish and leave all other proteins out?



You count everything that goes in your mouth, there are no free foods or drinks. Protein is protein, read labels. In milk for example, there are fats, carbs and proteins.

This is always a point of debate. I agree with RTestes that all calories count. I'm not a big fan of "net carbs" for example, especially while trying to lose weight.

However, if you've been at it a while and are working on gaining muscle, counting your macros gets pretty important. For example, if you are planning meals by totalling MACROS (not totalling calories) then I would generally ignore the protein in the 8oz of green beans and look for the 40-50g of protein from the chicken I had with it. Nopt all proteins are created equal.

But for getting started with the basics, yeah, I'd count those calories.

alot of people think that there are 'negetive' calorie foods... i believe however that this is not true. A calorie is a calorie, thats just how it is.

alot of people think that there are 'negetive' calorie foods... i believe however that this is not true. A calorie is a calorie, thats just how it is.

According to those people, what is a supposed "negative calorie" food?

Is that something like having a Diet Coke with a super-sized Snickers bar? :confused:

A calorie is a calorie, thats just how it is.

Exactly. I am of the opinion that calories are the main thing that matters. I have lost fat very successfully on diets thst were not exactly "clean", but provided a sufficient calorie deficit, and I have stalled on clean diets that did not have enough of a calorie deficit.

Hi,

I'st post here:tucool: Great forums you've here :)


Just wondering if these types of foods and meal combinations will be effective in fatloss. This will be combined with weightlifting 5 days a week (new routine im trying out) and with cardio in the mornings on some days. Still to figure this out.

Cal intake im still unsure at the moment, i was thinking around 2200-2300Cals per day, less on non workout days, around 25% less...

Im 6'1 around 201lbs, at roughly 20% BF, (as a guess)

Breakfast: Oats and low fat milk

Meal 2: Hard boiled Eggs/Whole Meal Bread (i'd rather eat whole eggs compared to egg whites for the EFA and added nutrients. Will the bread be enough for good cals? Maybe add some fruit there?)

Meal 3: Chicken breast/brown rice, broccoli, carrots peas etc

Meal 4: Can tuna, or cook some fish/whole wheat pasta

Pre workout: Pro Shake or Chicken breast/Dextrose with some juice for more simple carbs (i've read alot about having only simple carbs during pre and PWO meals, hence i though dextrose (or glucose) would be the best bet. Any 'side-effects' with having pure dextrose etc? I've have very slight elevated liver functions, i dont want to elevate them any more...)

PWO: Pro shake/Dextrose with water (Do i need to add EFA's into the pre or PWO meals?)

Bedtime: low fat milk/low fat cottage cheese


I think that will be clean enough, hopefully. Also, just a quick question do i count all protein when i work out cals? For eg the protein in pasta will not be the same as the protein from milk, eggs, meat or fish. Does it still count as 'real' protein? Should i just count the protein from the milk, eggs, meat and fish and leave all other proteins out?

I'm aiming for around 2200 cals, if anyone thinks i should significantly increase that let me know.

Thanks for looking!

Regards
slodki

If you want to get lean while building some muscle i recommend you do what i'm doing which is the base meal plan in precision nutrition.

1. Get at least 40grams of protein in every meal.
2. Eat veggies with every meal and/or a powdered greens like greens+.
3. Eat starchy/sugary carbs only after you earned it IE during/after a weight training session or HIIT.
4. Health fats daily - Olive oil, fish oil, flax meal
5. Eat 1-2 peices of fruit a day.
6. Eat every 2-3hours

This simple approach has worked very well for me.

Carrots and peas are not as nutrient dense as broccoli, spinach, brussels sprouts, and cauliflower. Choose from the latter group whenever possible, and aim to get at least 25 grams of fibre per day. It will help you to feel full.

When you're starting out, the amount of calories is more important than where those calories are coming from. If you start to stall or want to get into the single digits body fat, then you can start to look more carefully at the macronutrient ratio.

Your diet looks fine to me, but I'm no expert. 2200 to 2300 sounds about right as long as you're counting all of your calories.

You count everything that goes in your mouth, there are no free foods or drinks. Protein is protein, read labels. In milk for example, there are fats, carbs and proteins.


I realise that every food has protein, however will the protein in peas or in rice really go towards building muscle? I guess i have to count them, but would i count them to the total protein intake if they dont have the same effect as 'real' proteins from milk, eggs, fish and meats? As has been mentioned, i'll probably have to count macros not calories later down the track, but that is still some time away.



If you want to get lean while building some muscle i recommend you do what i'm doing which is the base meal plan in precision nutrition.

1. Get at least 40grams of protein in every meal.
2. Eat veggies with every meal and/or a powdered greens like greens+.
3. Eat starchy/sugary carbs only after you earned it IE during/after a weight training session or HIIT.
4. Health fats daily - Olive oil, fish oil, flax meal
5. Eat 1-2 peices of fruit a day.
6. Eat every 2-3hours

This simple approach has worked very well for me.

I guess im not too far off from this approach, might have to add in some fruit etc, but other then that i look to have almost all the points covered.


Carrots and peas are not as nutrient dense as broccoli, spinach, brussels sprouts, and cauliflower. Choose from the latter group whenever possible, and aim to get at least 25 grams of fibre per day. It will help you to feel full.

When you're starting out, the amount of calories is more important than where those calories are coming from. If you start to stall or want to get into the single digits body fat, then you can start to look more carefully at the macronutrient ratio.

Your diet looks fine to me, but I'm no expert. 2200 to 2300 sounds about right as long as you're counting all of your calories.

Thanks for the heads up on the cauliflower! I'll swap the carrots and peas for that.

In regards to the macros whats a good starting ratio? 40/40/20? How do you know when you should up the protein, or up the fat, or decrease fat or carbs etc?