Hey guys, long time lurker here.

I just started the Men's Health bellyoff program. It can be found here. www.menshealth.com/bellyoff. My diet plan is basically like what they recommended, although this is more specifically what I eat:

Breakfast:

1.5 cups Shredded Wheat or Wheaties with 8 oz. Skim Milk
1 fruit
OR
3 scrambled eggs
1 fruit

1030AM Snack
Stoneyfield Low Fat Yogurt OR 2 Sticks Low Fat String Cheese

Lunch:

Turkey Sandwich: 3 slices turkeybreast on whole-wheat bread with 24 almonds and a fruit
OR
PBJ Sandwich on wholewheat bread with the almonds and fruit
OR
Tuna Sandwich: Half a can of tuna mixed with a three teaspoons dijon mustard on whole wheat bread, with the almonds and fruit

3PM SNACK
Stoneyfield Low Fat Yogurt OR 2 Sticks Low Fat String Cheese

Dinner: Boneless, Skinless Chicken or Turkey Breast grilled (about 8-10oz.) with a large portion of green vegetables and carrots.

I drink water throughout the day to stay hydrated.

I am 6'3'' 232 lbs
I was just wondering if this diet is OK for someone like me, I mean I did trust it since it is recommended by mens health and seems to have all the macronutrients, but according to my calculations I only get around 1500 calories a day (Maybe I'm off?). I'm just a little worried since I would like to lose fat and not muscle (obviously) and it seems like I'm not getting enough calories. But then again it's not like this diet some fad diet, it's coming from men's health. I want to avoid getting flabby.

I weight lift three times a week and try to fit in cardio on the days in between as much as I can. I would just like to know if this diet is too extreme, because I find it weird that men's health would recommend a diet thats only about 1500 cals.

At 1500 calories a day, your belly is not the only thing you are going to lose...

My diet plan is basically like what they recommended, although this is more specifically what I eat:

<insert meal plan here>

I am 6'3'' 232 lbs. I would just like to know if this diet is too extreme, because I find it weird that men's health would recommend a diet thats only about 1500 cals.

I put your diet into my spreadsheet and came up with about 1600 calories at a 40/40/20 ratio. The only major change I made to the plan as written was to increase the tuna serving to one full can. (I chose the egg breakfast, the tuna option at lunch, yogurts for both snacks, and used 8oz of chicken with one cup of spinach and one cup of green beans for dinner)

I'm fairly certain the Men's Health diet was designed for a "typical" male (5'10" and 200lbs). At that standard, a 1600 calorie a day diet would be at the lower limit of what would be "acceptable" intake for someone looking to lose fat, and would probably yield a scale weight loss of two pounds a week and a decrease of .5% BF per week.

Since you are a bit taller and heavier than the "average" male, you will need to adjust the diet accordingly. Aside from increasing the protein intake at lunch (you might also want to look into substitutes for tuna as I don't recommend more than 2-3 cans per week instead) you can probably add some kind of complex carb in with your breakfast (english muffin, wheat or rye toast).

I'm not sure what time you are working out, but your post-workout nutrition is extremely important (and it doesn't seem to be listed in the meal plan as you described it). A whey protein blended with skim milk (and perhaps a little bit of fruit) would be ideal after you lift. And since there's no evening snack in that plan either, you might want to consider something like cottage cheese with a sprinkling of nuts to give your body fuel through the night.

I'd say that you can probably get away with around 2000-2250 calories a day, depending on how much exercise you are adding to the mix (the higher number on the weight training days to allow for the PWO shake) to hit the same kind of results as the example. Good luck and keep us posted on how it goes!

I tend to think Men's Health is a really shitty publication.

Any attempts at humour within the articles are generally cringeworthy. And then a bit like FHM they seem to have these embarrassing monthly articles along the lines of "How to get ahead, suck up to your boss." I mean how embarrassing, whatever happened to the idea of a man's pride ? A bit like FHM etc. I find the content generally very toffee nosed, soft as jelly middle class pansy in tone as opposed to blue collar in tone and reflecting traditional male working class values (which would make it a better read). And I don't care how ripped and muscular their models are, most of them wouldn't last 2 minutes in a bar in a rough part of town. I'm talking about the UK versions of these publications by the way, dunno what they're like in other areas.

Anyway, apart from the tone of the publication (which yes I truly loathe), the main problem I find is with the shitty workout information within the magazine. It's usually all shitty 10 minute home workouts and doing arm curls on Swiss balls and similar gimmicky crap. And they give you diets but don't explain the science behind it - macros and so on so folk can take that information and adapt it. It's like they don't want to give folk decent information unless God forbid they actually succeed and stop coming back to buy their magazine to get more crappy tips .I've bought that magazine a few times and I don't honesrly think I've picked up one useful bit of information from it.

You get a HUNDRED times better information on internet forums like this one and all for free. My advice to anyone wanting decent information which you can put together and integrate into a decent nutritional and workout plan would be to avoid this crappy publication like the plague. The magazine basically consists of a series of fragmented, unconnected articles. Indeed you will often find information in one article contradicting information in another article in the same issue. That's how poorly put together and fragmented the content of this publication is. As its content is so fragmented it is not user friendly at all for guys looking for info to put together a workout and nutritional plan.

Rant over.

I tend to think Men's Health is a really shitty publication.

Any attempts at humour within the articles are generally cringeworthy. And then a bit like FHM they seem to have these embarrassing monthly articles along the lines of "How to get ahead, suck up to your boss." I mean how embarrassing, whatever happened to the idea of a man's pride ? A bit like FHM etc. I find the content generally very toffee nosed, soft as jelly middle class pansy in tone as opposed to blue collar in tone and reflecting traditional male working class values (which would make it a better read). And I don't care how ripped and muscular their models are, most of them wouldn't last 2 minutes in a bar in a rough part of town. I'm talking about the UK versions of these publications by the way, dunno what they're like in other areas.

Anyway, apart from the tone of the publication (which yes I truly loathe), the main problem I find is with the shitty workout information within the magazine. It's usually all shitty 10 minute home workouts and doing arm curls on Swiss balls and similar gimmicky crap. And they give you diets but don't explain the science behind it - macros and so on so folk can take that information and adapt it. It's like they don't want to give folk decent information unless God forbid they actually succeed and stop coming back to buy their magazine to get more crappy tips .I've bought that magazine a few times and I don't honesrly think I've picked up one useful bit of information from it.

You get a HUNDRED times better information on internet forums like this one and all for free. My advice to anyone wanting decent information which you can put together and integrate into a decent nutritional and workout plan would be to avoid this crappy publication like the plague. The magazine basically consists of a series of fragmented, unconnected articles. Indeed you will often find information in one article contradicting information in another article in the same issue. That's how poorly put together and fragmented the content of this publication is. As its content is so fragmented it is not user friendly at all for guys looking for info to put together a workout and nutritional plan.

Rant over.

Are you perhaps thinking of Men's FITNESS instead of Men's HEALTH?

If it's the former, I'd agree 100%... especially the comparison to FHM.

Are you perhaps thinking of Men's FITNESS instead of Men's HEALTH?

If it's the former, I'd agree 100%... especially the comparison to FHM.



Nah mate - Men's Health, UK version, the tone of the publication is such I suspect it's written by the same Home Counties (a posh part of England), boring pansy wankers who write the version of FHM we have over here.

In fairness the version we have over here seems to be entirely UK written, so it could be completely different to the version you guys have over there.

Well, its been a week. I weighed myself this morning and i was 227, a drop of 5 lbs this week. I've been more generous with my portions, but not too generous. The diet itself is 1600 I've added a piece of bread and a little more meat for my guess whats about 1800 calories. The weight loss seems a little steep, but then again I've been working my but off in the weight room doing exercises recommended by Gravityhomer. My muscles stay sore about 3-4 days after my workout. I've also added a protein shake directly after my 3 workouts per week. Any suggestions so far?

Well, its been a week. I weighed myself this morning and i was 227, a drop of 5 lbs this week. I've been more generous with my portions, but not too generous. The diet itself is 1600 I've added a piece of bread and a little more meat for my guess whats about 1800 calories. The weight loss seems a little steep, but then again I've been working my but off in the weight room doing exercises recommended by Gravityhomer. My muscles stay sore about 3-4 days after my workout. I've also added a protein shake directly after my 3 workouts per week. Any suggestions so far?

You'll lose a lot of fat at the start but then you'll probably lose a little less. 2lbs a week is good.

I still think that 1800 is too little. If you like the diet you can figure out your Maintenance with one of the formulas and eat a 200 cals less than that by adding some more of the food in the diet. You don't want to lose too much muscle when you lose fat.

might wanna try some L-Glutamine after your workout

Buy Muscle & Fitness, American or British editorial, doesnt really matter there're both great, no better way to learn about body, than the biggest body builders themselves.

Recently I seen a guy who wanted big delts and consulted a fitness instructer who had none himself , its a bit like that.

I'm not really a big supporter of men's health or anything. I'm just using their basic outline for a diet, which is a pretty basic 40 40 20 diet. I'm just adding calories to suit my needs. Basically I'm not even doing what the magazine asks anymore because I've changed my workouts to ones from this forum.

Buy Muscle & Fitness, American or British editorial, doesnt really matter there're both great, no better way to learn about body, than the biggest body builders themselves.

Recently I seen a guy who wanted big delts and consulted a fitness instructer who had none himself , its a bit like that.

Ha! That's a good one khris. :)

Wait...Are you actually being serious? :blank: :doh:

Ha! That's a good one khris. :)

Wait...Are you actually being serious? :blank: :doh:

Yup :D, Nah but serouis, in relation to this MH mag Im not a big fan, M&F is tons better, have you read any issues goonie? if so what you think?

M&F is tons better.

Yeah... no.

Well, its been a week. I weighed myself this morning and i was 227, a drop of 5 lbs this week. Any suggestions so far?

Keep doing what you are doing. If you increased your water intake, that would probably account for 2-3lbs of the initial weight loss, which is good. I don't think you are in danger of losing a lot of muscle at this point, so as long as you are getting by with the diet as it stands, don't change a thing. I'd also stay away from any extra supplements other than a good multivitamin (daily) and whey protein (postworkout).

Yup :D, Nah but serouis, in relation to this MH mag Im not a big fan, M&F is tons better, have you read any issues goonie? if so what you think?

Based on the American edition of the magazine (I've never seen the British edition), it's nothing more than an advertising engine for the supplement industry, which casts an obvious cloud of suspicion over all information contained within. Providing actually useful information to your average guy in the gym is a low priority, if even a priority at all.

I'd guess their reader base is built almost entirely around people who are taken in by the physiques they see on the cover, as if that guys training split/details/diet (at least what you're told are his training split/details/diet, who the hell knows if it's true) has anything at all to do with how they should be training.

It truly lives up to its nickname of Muscle and Fiction. :)

Oh come on. Your all taking them wrong.

Read those magazines for entertainment! Sure they have plenty of terrible training info in them, but they have goofy articles too.

I think they are funny. :nod:

I am 6'3'' 232 lbs
I was just wondering if this diet is OK for someone like me, I mean I did trust it since it is recommended by mens health and seems to have all the macronutrients, but according to my calculations I only get around 1500 calories a day (Maybe I'm off?). I'm just a little worried since I would like to lose fat and not muscle (obviously) and it seems like I'm not getting enough calories. But then again it's not like this diet some fad diet, it's coming from men's health. I want to avoid getting flabby.

I weight lift three times a week and try to fit in cardio on the days in between as much as I can. I would just like to know if this diet is too extreme, because I find it weird that men's health would recommend a diet thats only about 1500 cals.

Add about 400 calories to diet to start at 1900, Subtract 100 calories from diet every 2 weeks to you bottom out at 1600 after a month. I would imagine if you did that at the end of 6th week you would have lost about 20 lbs of fat.

Muscle shouldn't be lost, if you do full body workout using heavy weights, 8-12 reps, 3 days a week. Drink at least a gallon of water a day. Leave cardio off for now. Get your rest to repair body and build muscle.:bb:

On the web and in the magazines, you find good and bad information. It is your job to learn enough to tell good from the bad.:tucool:

Just clicked the link onto the workouts to accompany this plan and it's the usual crappy Men's Health stuff - all Swiss Balls and strange exercises that most people haven't heard off and would be very difficult to execute with proper form just from looking at a diagram in a magazine.


Always the same with that magazine, why can't they just give folk simple, easy to follow exercises and workout routines ?

crappy Men's Health stuff - all Swiss Balls and strange exercises that most people haven't heard off and would be very difficult to execute with proper form. Always the same with that magazine, why can't they just give folk simple, easy to follow exercises and workout routines ?

I agree they are the "cute" exercises that are the fad with personal trainers. But they are compound exercises.:cool:

Just clicked the link onto the workouts to accompany this plan and it's the usual crappy Men's Health stuff - all Swiss Balls and strange exercises that most people haven't heard off and would be very difficult to execute with proper form just from looking at a diagram in a magazine. Always the same with that magazine, why can't they just give folk simple, easy to follow exercises and workout routines ?


Considering at no time do you need to touch a dumbbell or barbell or other kind of weight/machine, it's a pretty decent workout (based on the "week 3" plan I just looked at). For someone without a gym membership, you could do this at home with an investment of less than $20 (for the ball) assuming you have a set of steps, a couple chairs and a broomstick, and enough floor space to do it.

Remember the target audience here... someone who is overweight, inexperienced in the gym, and wants to see results soon. Would they make more progress with the help of a trainer in a gym environment? Of course they would. But as a "starter" program, I'd recommend it.

I checked out the link to MH and the diet plan has McDonald's and BK in there. WTF ?

I checked out the link to MH and the diet plan has McDonald's and BK in there. WTF ?

:nono: Don't get me started... :lol:

1 serving instant oatmeal + 2 scrambled eggs = 270 calories, 26/18/12 CPF
McDonald's Egg McMuffin (their recommendation) = 300 calories, 30/18/12 CPF

6oz Ground Turkey + 1 cup brown rice + 1 cup green beans = 390 calories, 38/37/13 CPF
McDonald's Asian Salad / Ginger Dressing (their recommendation) = 390 calories, 38/33/12 CPF

:nono: Don't get me started... :lol:

1 serving instant oatmeal + 2 scrambled eggs = 270 calories, 26/18/12 CPF
McDonald's Egg McMuffin (their recommendation) = 300 calories, 30/18/12 CPF

6oz Ground Turkey + 1 cup brown rice + 1 cup green beans = 390 calories, 38/37/13 CPF
McDonald's Asian Salad / Ginger Dressing (their recommendation) = 390 calories, 38/33/12 CPF

lol, I think they're forgetting all the other crap in McDonalds food. It's not just about the macros.

lol, I think they're forgetting all the other crap in McDonalds food. It's not just about the macros.

Egg McMuffin®:
English Muffin, Egg, Pasteurized Process American Cheese, Canadian Style Bacon, Liquid Margarine

Asian Salad with Grilled Chicken:
Grilled Chicken Breast Filet, Salad Mix, Asian Blend (Edamame (green soybeans), snow peas, red bell peppers), Mandarin Oranges, Almonds, Orange Glaze (water, sugar, soy sauce (water, wheat, soybeans, salt), orange juice concentrate, hoisin sauce (sugar, water, sweet potato, salt, food starch-modified, soybeans, spices, sesame seed, caramel color, wheat flour, garlic, chili pepper, acetic acid, red 40), food starch-modified, distilled vinegar, ginger, salt, citric acid, soybean oil, sodium benzoate and potassium sorbate (preservatives), propylene glycol alginate, spice, acesulfame potassium, ascorbic acid.

Newman's Own® Low Fat Sesame Ginger Dressing:
Water, soy sauce (water, wheat, soybeans, salt), high fructose corn syrup, corn syrup solids, distilled vinegar, sugar, freeze dried orange juice concentrate, soybean oil, roasted sesame seed oil, salt, corn starch, ginger, garlic*, corn vinegar, brown sugar, bell pepper*, garlic, guajillo peppers, parsley, apple cider vinegar, xanthan gum, spices, citric acid, caramel color, onion*. *Dehydrated

So what's your point?

I think the whole point of having mcdonalds in it is if you absolutely have to cheat...its better to have what they say instead of a huge pepperoni pizza. Helps keep you sane I guess. Anyways I have no plan on actually using those meals.

...if you absolutely have to cheat...

No one has explained why an Egg McMuffin or a salad with grilled chicken should be considered a "cheat"... it just seems like solid nutrition to me.

I think the whole point of having mcdonalds in it is if you absolutely have to cheat...

Or...you know...somebody paid to get the brand placed in the article. :whistle:












Now if you'll excuse me, it's time for my 8:00 SURGE® :flex:

Or...you know...somebody paid to get the brand placed in the article. :whistle:

Like where it specifically calls for Stonyfield yougurt? :lol:

No one has explained why an Egg McMuffin or a salad with grilled chicken should be considered a "cheat"... it just seems like solid nutrition to me.

Well the McDonalds foods are higher in saturated fat and sodium than the alternatives you're comparing them to. The Egg McMuffin® has 5g of saturated fat where the oats & eggs have about 2.5g. Doesn't seem like much 'til you consider that the RDA of saturated fats is 20g.

They still haven't eliminated trans-fats in their food. The alternatives are trans-fat free.

If you're concerned with preservatives and artificial ingredients then the homemade alternatives crush McDonalds in that contest.

I dunno. In moderation I don't suppose McDonalds would be too bad but if you're talking about eating an egg McMuffin per day versus eating a serving of oats and a couple eggs per day, the oats and eggs come out way ahead in my book.

Like where it specifically calls for Stonyfield yougurt? :lol:

:lol: :nod:

Well the McDonalds foods are higher in saturated fat and sodium than the alternatives you're comparing them to. The Egg McMuffin® has 5g of saturated fat where the oats & eggs have about 2.5g. Doesn't seem like much 'til you consider that the RDA of saturated fats is 20g.

They still haven't eliminated trans-fats in their food. The alternatives are trans-fat free.

If you're concerned with preservatives and artificial ingredients then the homemade alternatives crush McDonalds in that contest.

I dunno. In moderation I don't suppose McDonalds would be too bad but if you're talking about eating an egg McMuffin per day versus eating a serving of oats and a couple eggs per day, the oats and eggs come out way ahead in my book.

Points well taken and agreed. But it's still not much of a "cheat" in my book. Now let's talk about that pepperoni pizza... :drool:

Read those magazines for entertainment! Sure they have plenty of terrible training info in them, but they have goofy articles too. I read them for the pictures.

There are nearly identical counterparts in the women's fitness magazine selection. But much worse. Men's Health is one of the better balanced publications I've come across.

The heavy duty train hard, count all your calories, don't enjoy your food, magazines really pay very little attention to psychological and motivational issues, and often give dietary advice without regards to bone health, disease prevention, etc.

I don't think a contest-ready bodybuilder is necessarily the best person to be giving advice (whether in person or through an article) to a person who's not used to exercising, or whose goal is to "get healthier" rather than step up onto a stage.

The more "fluffy" magazines that include fast food do so because their target audience eats at McDonald's anyway (or has a bagel and cream cheese for breakfast) so they might as well be told how to make wiser choices.

My husband just let me know that regular bacon is much better for you than turkey bacon. His radio told him it has less sodium in it. :nod:

My husband just let me know that regular bacon is much better for you than turkey bacon. His radio told him it has less sodium in it. :nod:

Tell him that teh interwebs told you otherwise. :tu: