Hey guys.

I've been reading the stickies and taking some notes. I went to the supermarket and bought lots of healthy foods but I need some guidance, specifically regarding "when to eat what".

I'm 21, 5'10 and I weigh about 235lb. I do cardio for 45mins, 4 days a week. No lifting yet (not gonna have the equipment till after 5 weeks).

I figured I'd need about 2200 calories a day to lose 1-2lbs a week.

I will list the "main" meals in my current diet (started a few days ago) what I need is help figuring out where to add certain foods, how much to eat of it and whether I should drop some of it or not.

Breakfast:
8am: Weetabix Minis Cereal with skimmed milk. http://www.weetabix.co.uk/products/23/weetabix_minis_chocolate_crisp.html

Lunch:
1pm: chicken breasts/ tuna/ lean meats/ turkey sandwich. With brown rice.

Snack:
4pm: Need help figuring out what to eat here from the list (I figure some fruit and veggies but I don't know)

Dinner: chicken breasts/ tuna/ cottage cheese/ veggies.

Now obviously this isn't even close to 2200 calories a day so here is the list of foods I need help figuring out the "optimum" time to eat them:

- almonds
- fruits
- peanut butter (skippy) -should I drop this-?
- Slim Fast optima muffin bars http://www.amazon.com/Slim-Fast-Optima-Snack-Muffin-Banana/dp/B000DN7CJG
- grapefruit
- chic peas (keep, drop?)
- green peas, etc.
- olive oil

I will appreciate any info, suggestions or critique. Thank you for reading :)

p.s. whey protein is awfully expensive where I'm at that's why it's not listed.

Welcome to JSF:)


I'm 21, 5'10 and I weigh about 235lb. I do cardio for 45mins, 4 days a week. No lifting yet (not gonna have the equipment till after 5 weeks).

I figured I'd need about 2200 calories a day to lose 1-2lbs a week.

How did you figure 2200 calories? It seems a bit low for your stats. I would personally start higher, and work down if you have to. I'm sure you can find some bodyweight exercises to perform for 5 weeks until you have access to equipment:) Do a search on it here.


Breakfast:
8am: Weetabix Minis Cereal with skimmed milk. http://www.weetabix.co.uk/products/23/weetabix_minis_chocolate_crisp.html

Lunch:
1pm: chicken breasts/ tuna/ lean meats/ turkey sandwich. With brown rice.

Snack:
4pm: Need help figuring out what to eat here from the list (I figure some fruit and veggies but I don't know)

Dinner: chicken breasts/ tuna/ cottage cheese/ veggies.

Now obviously this isn't even close to 2200 calories a day so here is the list of foods I need help figuring out the "optimum" time to eat them:

- almonds
- fruits
- peanut butter (skippy) -should I drop this-?
- Slim Fast optima muffin bars http://www.amazon.com/Slim-Fast-Optima-Snack-Muffin-Banana/dp/B000DN7CJG
- grapefruit
- chic peas (keep, drop?)
- green peas, etc.
- olive oil

8AM - I would personally replace the cereal with plain old fashioned oats. Add some of that grape fruit to this meal too. I would also recommend some more protein here - can you eat eggwhites?

11AM - I'm inserting a meal here. It doesn't have to be at 11, but at some point between 8 and 1, you should eat something if you can. A lean protein source, maybe with some veggies or some a healthy fat (olive oil, peanut butter, almonds).

1PM - This looks ok. Try adding in some of your veggies here:nod:

4PM - You can make this one similar to the 1PM meal for simplicity.

Dinner - I'd add some healthy fats to this meal, and pile on the veggies.

Bedtime - I would also add a meal here involving some protein and healthy fats just before bed.

As for your food selection, I hear skippy natural peanut butter is good. Is that the one that you have? Can you give us the stats on the slim-fast bars? They might be loaded with sugar, and you might be better off without them.

p.s. whey protein is awfully expensive where I'm at that's why it's not listed.

That's ok, it's not required:nod:

I'm 21, 5'10 and I weigh about 235lb. I do cardio for 45mins, 4 days a week. No lifting yet (not gonna have the equipment till after 5 weeks).

I figured I'd need about 2200 calories a day to lose 1-2lbs a week.


Now obviously this isn't even close to 2200 calories a day so here is the list of foods I need help figuring out the "optimum" time to eat them:

- almonds
- fruits
- peanut butter (skippy) -should I drop this-?
- Slim Fast optima muffin bars http://www.amazon.com/Slim-Fast-Optima-Snack-Muffin-Banana/dp/B000DN7CJG
- grapefruit
- chic peas (keep, drop?)
- green peas, etc.
- olive oil

.


2200 looks good to me, probably. Using that as a start. I think it is time you start putting numbers on things, even healthy foods have calories. 2200 can be filled quickly when you start measuring things. There is as many calories in orange juice as a coke. There is 183 calories in a 1/3 cup of almonds, that ain't even a handful. My point learn to read labels, weigh and measure. How big is chicken breasts? How much or many with all of them?

Good luck, remember the weights are a priority. Muscles build metabolism.

How did you figure 2200 calories? It seems a bit low for your stats

I used the Harris Benedict BMR Formula I found in one of the stickies.
I could go higher but I'm actually having trouble reaching 2200cals as is.

8AM - I would personally replace the cereal with plain old fashioned oats. Add some of that grape fruit to this meal too. I would also recommend some more protein here - can you eat eggwhites?

11AM - I'm inserting a meal here. It doesn't have to be at 11, but at some point between 8 and 1, you should eat something if you can. A lean protein source, maybe with some veggies or some a healthy fat (olive oil, peanut butter, almonds).I could definitely eat some eggwhites. not sure about the oats though, I will give it a try nonetheless. I'm a bit worried about the taste early in the morning:blank:.

Ok, 11AM meal is kinda of a problem for me. You're saying a lean protein source, how many calories and grams should it be? Since I'm gonna be eating chicken breasts/tuna ..etc at 1 PM and 4 PM I don't know what to insert here -along with almonds-.

As for your food selection, I hear skippy natural peanut butter is good. Is that the one that you have? Can you give us the stats on the slim-fast bars? They might be loaded with sugar, and you might be better off without them.Here are the stats for both, the peanut butter and the slim fast bars:

Skippy peanut butter
http://www.peanutbutter.com/images/nutrion_chunk.jpg

And for the bars:

Calories 140 Calories from Fat 50


Total Fat 5g 8%(DV)
Saturated Fat 0.5g 3%(DV)
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 3g
Cholesterol <5mg 1%(DV)
Sodium 170mg 7%(DV)
Total Carbohydrate 22g 7%(DV)
Dietary Fiber 1g 4%(DV)
Sugars 9g
Sugar Alcohol 1g
Protein 1g

------

Thank you for replying:nod:

8AM - I would personally replace the cereal with plain old fashioned oats. Add some of that grape fruit to this meal too. I would also recommend some more protein here - can you eat eggwhites?

11AM - I'm inserting a meal here. It doesn't have to be at 11, but at some point between 8 and 1, you should eat something if you can. A lean protein source, maybe with some veggies or some a healthy fat (olive oil, peanut butter, almonds).

1PM - This looks ok. Try adding in some of your veggies here:nod:

4PM - You can make this one similar to the 1PM meal for simplicity.

Dinner - I'd add some healthy fats to this meal, and pile on the veggies.

Bedtime - I would also add a meal here involving some protein and healthy fats just before bed.

As for your food selection, I hear skippy natural peanut butter is good. Is that the one that you have? Can you give us the stats on the slim-fast bars? They might be loaded with sugar, and you might be better off without them.
Good suggestions.:tucool:
I've eaten those Slim Fast bars before. They are loaded with sugar. I consider them a treat instead of a snack or a meal. Better to eat a piece of fruit and a small handful of almonds, or a hard boiled egg and some carrots sticks or something.

Nearly all boxed cereals have added sugars. If you can gradually switch over to the plain weetabix (with less added sugar), and then to plain oats, that would be better.

Chickpeas are good! How do you like to eat them? I sometimes mix them in a blender with garlic and onion (and falafel seasoning), then shape them into balls, roll them in sunflower seeds and dry fry them. Then you can eat them out of your hand for a snack, or put it on pita bread with some tomato for a meal. Hummus is great too.

Bean salads are good too. Beans, olive oil, red wine vinegar, chili powder, garlic, cooked barley, and your favorite vegetables (red pepper, green onion, lightly steamed broccoli, etc)

2200 looks good to me, probably. Using that as a start. I think it is time you start putting numbers on things, even healthy foods have calories. 2200 can be filled quickly when you start measuring things. There is as many calories in orange juice as a coke. There is 183 calories in a 1/3 cup of almonds, that ain't even a handful. My point learn to read labels, weigh and measure. How big is chicken breasts? How much or many with all of them?

Good luck, remember the weights are a priority. Muscles build metabolism.

Yep, I'm trying to measure everything now. As for the chicken, it's about this size http://www.exceldor.qc.ca/images/photos/produits/2006294413poitrine_fam.jpg.

I don't know how much it weighs, I'm getting a scale soon. Do you recommend 1 of this size for say, the 1 PM meal?


Thanks, and I will find some weights to exercise with:)

Good suggestions.:tucool:
I've eaten those Slim Fast bars before. They are loaded with sugar. I consider them a treat instead of a snack or a meal. Better to eat a piece of fruit and a small handful of almonds, or a hard boiled egg and some carrots sticks or something.

Nearly all boxed cereals have added sugars. If you can gradually switch over to the plain weetabix (with less added sugar), and then to plain oats, that would be better.

Chickpeas are good! How do you like to eat them? I sometimes mix them in a blender with garlic and onion (and falafel seasoning), then shape them into balls, roll them in sunflower seeds and dry fry them. Then you can eat them out of your hand for a snack, or put it on pita bread with some tomato for a meal. Hummus is great too.

Bean salads are good too. Beans, olive oil, red wine vinegar, chili powder, garlic, cooked barley, and your favorite vegetables (red pepper, green onion, lightly steamed broccoli, etc)

So the slim fast bars are a no no. I guess I will start switching gradually to the oats too.

That is one sweet recipe for the chic peas, I like it :tucool:

Speaking of recipes, does anyone know where I could get my hands of these recipes listed on this link http://forums.johnstonefitness.com/showthread.php?t=10500

The links are down:(

I used the Harris Benedict BMR Formula I found in one of the stickies.
I could go higher but I'm actually having trouble reaching 2200cals as is.

You don't have to go higher - it's just something I would personally do. I recently cut at 2300 calories and I was around 180lbs.

I could definitely eat some eggwhites. not sure about the oats though, I will give it a try nonetheless. I'm a bit worried about the taste early in the morning:blank:.

Eggwhites and whole eggs will be a great addition:tu: As for the oats, make a gradual transition as Guava suggested.

Ok, 11AM meal is kinda of a problem for me. You're saying a lean protein source, how many calories and grams should it be? Since I'm gonna be eating chicken breasts/tuna ..etc at 1 PM and 4 PM I don't know what to insert here -along with almonds-.

It's up to you. It can be as simple as a can of tuna with almonds or a chicken breast with some olive oil. You can add some fruit if you'd like.

Here are the stats for both, the peanut butter and the slim fast bars

I was more concerned about the ingredients of the peanut butter. Does it have any added oils or sugar?

As for the slim fast bars, I would drop them or use them very rarely. It's up to you of course.

Yeah it does. Let me list the ingredients: Roasted peanuts. Sugar. Partially hydrogenated vegetable oils (cotton-seed, soybean and rapeseed).

As for the muffin bars, I bought them mainly to substitute some meals when I'm in class or away from home. So basically I won't be eating it pretty often.


dluc, you've been a great help I'm really grateful :nod:

Partially hydrogenated vegetable oils=Trans fat

Throw it out & get some natural PB.

Yeah it does. Let me list the ingredients: Roasted peanuts. Sugar. Partially hydrogenated vegetable oils (cotton-seed, soybean and rapeseed).

I'd stay away from it and pick a natural peanut butter instead. As mentioned above, the hydrogenated oils contain trans fat.

As for the muffin bars, I bought them mainly to substitute some meals when I'm in class or away from home. So basically I won't be eating it pretty often.

Good stuff:tu:

dluc, you've been a great help I'm really grateful :nod:

Don't mention it:)

I'm a big fan of whole wheat toast, how many slices a day do you guys think is too much? And how many is OK or recommended?

I'm a big fan of whole wheat toast, how many slices a day do you guys think is too much? And how many is OK or recommended?

If you're on a cut, I would say two (2).

I try to limit it to two when I did cut.

Yeah I'm cutting, too bad then, but I'll make it work. How about drinking skimmed milk throughout the day (like 2-3 glasses)? I don't hear anyone talking much about milk around here.

Whenever I make a protein shake, I do so in 1 cup skim milk. Yes, this adds some carbs. However, I usually have it this way after weight sessions with a container of fat-free yogurt as my carb/protein PWO meal.

Other than that, I don't drink it very often anymore. Rarely with a meal, and I almost never have cold cereal for breakfast anymore. For a balanced cut such as you (and I) are on, I think it's fine. Obviously it wouldn't work for a very low carb, ketotic-style diet, but that's neither here nor there.

Here's how my current diet look like:

8am: Weetabix Minis Cereal with skimmed milk (changing the cereal after finishing the last box) + some grapefruit and 3 eggs (1 whole 2 whites)

11am: a small can of tuna + about 15 almonds (too many almonds, too little?)

1pm: chicken breast(the size is similar to one of the pieces in the image I posted before, sorry don't know how many ounces) + veggies(tomato,lettuce,cucumber, and onions) + some green peas and chic peas(the quantity of about 2 large spoons of each) + a cup of brown rice.

4pm: similar to the 1 pm meal without the peas and maybe just a little salad (I'm usually filled)

7pm: chicken breast or a large can of tuna + 1 tbsp of olive oil + some veggies.

before bed: about half a cup of cottage cheese.


Tell me what you think, should I add or remove anything? is one of the meals too much or too little? I'm always concerned about the quantity as I don't yet have a food scale.


Also I find myself sometimes too filled to eat anything anymore (not always, I'm getting used to eating a lot) but if it happens what should I do? I'm saying this because I should be getting more than 2000 cals a day and I'm barely hitting that number as is. Any suggestions?

By the way, I followed dluc advice and I got me a set of dumbbells and I'll be working on them today. I know how to perform chest/shoulders/bi/tri exercises but I'm out of ideas for "back" exercises, the ones I know I used to perform in a GYM a couple of years ago. Can you suggest/name any exercises? I'll look them up.


Thanks:nod:

You can always measure food quantities by volume, especially liquids (esp. milk), vegetables and grains. If you're filling to the same line on a measuring cup each time, the variation should be negligible.

For the chicken breasts, divide the total weight of the package by the number of breasts it contains. You can use this average amount for each single-breast serving and even if you're off by a few per cent for a meal or two, it'll even out by the end of the package.

Try exrx.net exercise directory (http://www.exrx.net/Lists/Directory.html) (highly recomended) or this page (http://www.sport-fitness-advisor.com/dumbellexercises.html) I found when I was just starting out with a pair of db's last Feb.

Thanks Bud, the websites are great:tu:

I looked around in the kitchen for some oats and all I could find is Quaker "quick cooking" White Oats. Is this a good substitute for a the weetabix cereal?

per 100g:
protein 11g
carbs 60g
of which sugars 1.1g
fat 8g
of which saturates 1.5g

I know that this is kinda of a stupid question, but I'm really not familiar with oats and I'm not quite sure if there differences between brands and such:o