Hi everyone! My vacation has concluded now and am back to my regular life style where i cook my food and go to my gym!

I posted once before so to remind you again, my pics are below.. my goal is to cut the fat I have and to build good and strong body .

http://img246.imageshack.us/img246/3146/41163530uq6.th.jpg http://img246.imageshack.us/img246/844/26468644kh4.th.jpg

am not expecting that to happen overnight, so here I begin! I'm so glad to find this place.. the support people give here is very unique! :)

I'll be adding updated pics on regular basis (every 4 weeks?) to keep you updated and also to commit myself to what am doing! so please comment, criticise...etc.

I've read the stickies and they really have lots of great information .. am trying to get the most of them in the following diet plan:

Am 24, 6'4", ~235lbs
My BMR is 2311, moderately active (factor of 1.55)
3582kcal is what i need to maintain my weight. To get rid of 2lbs per week, i'll take off 1000kcal so i guess i need a diet of 2500kcal!
Now, surprisingly, this is a lot of food! well .. maybe "good" food .. but am afraid am eating too much, so please have a look and let me know what you think!

40c:40p:20f

meal 1 @ 0800am
3 egg-whites + 1 whole egg boiled
cereals + skimmed milk
dates or a tea spoon of marmalade

meal 2 @ 0930am
2 slices wholemeal bread + 2 slices roast turkey + 1 light cheese slice
a cup of tea
an apple or orange

meal 3 @ 1130am
250gm of light yogurt with cucumber
1oz of mixed nuts

meal 4 @ 0200pm
chicken breast or piece of fish or low fat steak with veg and a slice of bread or small bowl of rice
diet coke

meal 5 @ 0400pm
a can of tuna

WORK OUT at 6
30min cardio + weight lifting

post-workout meal
protein shake
chicken breast or tuna

meal 7 before sleeping
150gm of light cottage cheese + salad

This is about 55gm fat (500kcal) , 250gm carb (1000kcal) and 250gm protein (1000kcal) .. actually the protein is a bit less, an extra protein shake early in the morning?

- one quick question, what about sugar-free cofffee any time in the day? or diet coke? i think they don't hurt, do they??

Many thanks in advance for any advice! I hope to get some good results!

M

hey! no replies on my new diet plan!! :) .. i'll stick to it and keep u posted on any progress! ;)

You could stand to have more veggies, but if you can stick with and it works then you should be OK.

If you want more protein in the morning, I would just add more eggs / egg whites. 3 egg whites doesn't give you much in the way of protein/calories.

Meals 5 and 6 are a little odd as it appears you're eating back to back protein only meals.

I would add a healthy fat source to meal 7.

I agree with the above poster on more fibrous vegetables. This is a fat loss diet's best friend. You really have to go out of your way to go overboard here.

If you're just getting started, I would make your primary goal to learn to make balanced meals out of whole food sources you enjoy. Building sustainable and improved nutritional practices is likely to be more important than analyzing exact numbers at this stage. By exact numbers, I mean avoiding the situation where you're afraid to have another serving of green vegetables or a slightly bigger chicken breast because it might throw your spreadsheet out of whack, not trying to justify an additional 4 cups of brown rice just because it's healthy. :)

You can't obsess over numbers if you don't have a set period of result tracking to base them upon.

Am 24, 6'4", ~235lbs
My BMR is 2311, moderately active (factor of 1.55)
3582kcal is what i need to maintain my weight. To get rid of 2lbs per week, i'll take off 1000kcal so i guess i need a diet of 2500kcal!

Now, surprisingly, this is a lot of food! well .. maybe "good" food .. but am afraid am eating too much, so please have a look and let me know what you think!


Hey there,

First off, if I were you, I would aim to get rid of 1 lb per week and thus I would rather take off only 500 calories instead of 1000. Check your progress, if this is too much food, then you can decrease steadily by 200 calories per week when u hit the sweet spot. But I think its better to start off with more calories than not enough.



meal 1 @ 0800am
3 egg-whites + 1 whole egg boiled
cereals + skimmed milk
dates or a tea spoon of marmalade


For cereals stick with oatmeal or something like that. If you prefer cold cereals then look for healthier brands with low sugar and more than 4 grams of fiber per serving, like Fiber One or Kashi GoLean

I'd also add veggies to your eggs so you can make a veggie omelet. Veggies are great when cutting.


meal 2 @ 0930am
2 slices wholemeal bread + 2 slices roast turkey + 1 light cheese slice
a cup of tea
an apple or orange


Your first meal was at 8 am and this one is at 9:30am? I personally think that's too close....space each meal 2-4 hrs apart would be better in my opinion.

Add veggies to this meal.


meal 3 @ 1130am
250gm of light yogurt with cucumber
1oz of mixed nuts


This is okay, just make sure the yogurt is low fat and not too high in sugars.


meal 4 @ 0200pm
chicken breast or piece of fish or low fat steak with veg and a slice of bread or small bowl of rice
diet coke



Make sure the bread is whole grain or if you eat rice, stick to brown rice...or something with more fiber in it than the white stuff.


meal 5 @ 0400pm
a can of tuna


I'd add almonds to this meal, or some other healthy fats.


WORK OUT at 6
30min cardio + weight lifting

post-workout meal
protein shake
chicken breast or tuna

meal 7 before sleeping
150gm of light cottage cheese + salad


Meal 7 looks pretty good, cottage cheese is a great protein to have before bed.


This is about 55gm fat (500kcal) , 250gm carb (1000kcal) and 250gm protein (1000kcal) .. actually the protein is a bit less, an extra protein shake early in the morning?

- one quick question, what about sugar-free cofffee any time in the day? or diet coke? i think they don't hurt, do they??

your first meal is fine, I don't think you need an extra shake. Sugar-free/black coffee is fine to drink...but you don't want to overdose on caffeine so don't go crazy with it. Same with diet cokes. 1-2 cans a day may not hurt you, but limit it at 1-2 cans per day and no more. Again, there's really no telling what kind of effects the artificial sweeteners will have on you in the long term but it doesn't have any significant effect from a fatloss perspective. So just watch out and try to drink water, its the best thing. If you're not taking a multivitamin, I would take that too.




Many thanks in advance for any advice! I hope to get some good results!

M

Good luck, keep us posted.

Hi, thanks all for the advices.


You could stand to have more veggies,
will do.


Meals 5 and 6 are a little odd as it appears you're eating back to back protein only meals.

I would add a healthy fat source to meal 7.

For meals 5 and 6, i was trying to take in more protein before and after the workout. Am also trying to avoid much carb and fat after the workout as my movement tends to be really slow (after 8pm).

I've read in the stickies though that carbs should be consistent but I thought that was set assuming workout in the middle of the day..

Thanks for the advice reg. exact nutration numbers. I totally agree.


if I were you, I would aim to get rid of 1 lb per week and thus I would rather take off only 500 calories instead of 1000
You know, just wanted to speed up the progress. but will follow your advice. After a month or so, i'll check if there's any change and will adjust the plan accordingly.

Will adjust my plan to your advices. Thanks. Will keep posting and when i feel any progress, i'll create a journal for better updating!!

M