hey all,

i was stuck at 240lbs for a while, so i decided to tweak a bit.

here is the before daily intake.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=citrixmeta&Year=2004&Month=5&Day=2

here is the after.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=citrixmeta&Year=2004&Month=5&Day=3


notice the new one has less carbs, more cals, more fat, more protein.

now the Q is, should i even change the plan? or should i stick to the old plan.

thanks all!

28 views no replies? :(

If you're 240, don't eat less than like 2200 calories...
Get rid of the ice cream, the cheese (except cottage and switch to 1% or fat free), and drop the Nature Valley Bars (worthless carbs).

You're on the right track raising your protiens and fats, but the problem I see is that carbs you're getting aren't good carbs. You need more whole foods...oats, barley, brown rice, etc.

In both diets nearly allof your carbs are simple sugars...I'd work on that...

are you aiming for 40/40/20?

good carbs, would whole wheat pita bread fall into that section?

I would probably say yes...
I try not to buy bread products that have "high fructose corn syrup" on the list of ingredients...this is VERY hard to do, but I've managed...

i would stay away from pita's, even wholemeal pita... they are still very processed, they have no grains in them, and can still have a high-GI, go for some grain dense bread(linseed and soy/multigrain/pumpernickel) before you get some pita's, and get some vegies before you get some bread(vegies are king) also other grains such as rice and oats are a better source of carbs, same with sweet potatoes, they are a much better choice

when you say rice, are we talking about the everyday white rice? or wild/brown rice.

brown long grain, or that bas....something rice :)

uh oh, am i doing something wrong here? ive gained weight since the diet change.
i was 236 a few days ago, i just weighed in at 242lbs

the change started at June 3.
http://www.fitday.com/WebFit/PublicJournals.html?Owner=citrixmeta&Year=2004&Month=5&Day=3

whats going on? i really hope someone can help me with this

uh oh, am i doing something wrong here? ive gained weight since the diet change.
i was 236 a few days ago, i just weighed in at 242lbs

the change started at June 3.
http://www.fitday.com/WebFit/PublicJournals.html?Owner=citrixmeta&Year=2004&Month=5&Day=3

whats going on? i really hope someone can help me with this

are you sure that data is acurate? I looked up a few things from your diet at http://www.calorieking.com/foods/food.php?category_id=71&brand_id=687&food_id=82482&partner= and I see some major differences in calories and carbs... (IE: bagel, shredded wheat etc.) might wanna check them again.

Bagel, whole wheat, 100%, toasted - big no no, replace it with oats
Ham, sliced, extra lean, prepackaged or deli, luncheon meat - try get fresh meat!
Nature Valley trail mix bar - sounds processed, get a better source of fat/carbs
Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised - OUCH! 33 grams of fat (mostly saturated i would assume) in one hit, get some lean meat!!
Ice cream bar or stick with fruit - come on you know your not ment to eat that!!

*use chicken, turkey and tuna instead of ham and pork

ok now, what is your training like?

mondays: forearm,biceps,shoulders
tuesdays: 20min intense elliptical, pushups, situps.
wedns: chest, triceps
thurs: 20min intense elliptical, pushups, situps.
friday: legs, back, lats,traps...
sat: 20min intense elliptical, pushups, situps.
sund: rest

Bagel, whole wheat, 100%, toasted - big no no, replace it with oats
Ham, sliced, extra lean, prepackaged or deli, luncheon meat - try get fresh meat!
Nature Valley trail mix bar - sounds processed, get a better source of fat/carbs
Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised - OUCH! 33 grams of fat (mostly saturated i would assume) in one hit, get some lean meat!!
Ice cream bar or stick with fruit - come on you know your not ment to eat that!!

*use chicken, turkey and tuna instead of ham and pork

ok now, what is your training like?

Bagel, whole wheat, 100%, toasted : even if its in the morning?
Ham, sliced, extra lean, prepackaged or deli, luncheon meat: it is fresh, couldnt find anything to replace it with the description in fitday
Ice cream bar or stick with fruit: but but its fruit with ice cream! :D

crap is crap, any time of the day, bagel's are crap :)

like i said, replace ham and pork with chicken, turkey and tuna

you have to be kidding me about the ice cream!

also i dont see vegies in masses, you need to eat tons more vegies!

also where is your pre/post workout nutrition??

it would be good if you could write up the times you have these foods

ya i was kidding about the ice cream.

well i usualy have dinner and work out 2 hours later. when im done with my workout i take a hit of whey protein and im done for the night.

i dont eat anything after 7:00pm

but how did i lose this weight?
was this diet better?

http://www.fitday.com/WebFit/PublicJournals.html?Owner=citrixmeta&Year=2004&Month=5&Day=1

for pre/post workout read this (http://forum.bodybuilding.com/showthread.php?s=&threadid=272067)

i dont know the timing of your meals or anything, write up a proper meal plan

ok give me a sec, let me write it down

here it is.


7:00am
Bagel, whole wheat, 100%, toasted
Cheese, cream, lowfat
Milk, nonfat, fluid, without added vitamin A (fat free or skim)
Designer Whey strawberry shake
Shredded wheats

9:00am
Nature Valley trail mix bar

10:00am
Apricot, raw

10:30am
Carrots, raw
Celery, raw
Corn, raw

11:30
Cheese, Cheddar or Colby, low sodium, lowfat
Ham, sliced, extra lean, prepackaged or deli, luncheon meat

12:00
Chicken, breast, with or without bone, stewed, skin not eaten

3:00pm
Cheese, cottage, lowfat, 2% milkfat
Ham, sliced, extra lean, prepackaged or deli, luncheon meat

5:00
Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised
Snacks, granola bars, hard, chocolate chip
KRAFT, CRYSTAL LIGHT Sugar Free Low Calorie Iced Tea Mix, with aspartame, powder
Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing

7:00pm
workout


10:00pm
Designer Whey strawberry shake

ok..... *takes a DEEEEEP breath*

all your meals in the morning are so close together, and so small, and you meals are night are very spaced out, and are also uneven

firstly you need to overhaul your morning diet, no bagel, use oats in the morning, cottag cheese is better than cream cheese, use that instead with your oats, and some milk if you like, you dont need the whey here, your breakfast is too big!

now for the next 2 meals....these arent meals in these meals, you wanna eat protein with every meal, no matter what, base your meals around protein, then add either carbs of fat, try get your carbs from vegetable sources, or fruit(not try some apples or berries instead of apricots, sweet potato instead of corn, brussel sprouts instead of carrots, just examples...) and fats from things like almonds and walnuts
you want to avoid processed foods at all costs (yes that means that candy bar there!)

you are eating every 2-3hours, so have 6 GOOD meals, rather than 9 incomplete ones

now for example your 11:30meal, its good, but i would use chicken, turkey or tuna instead of ham, also add a better carb source, like some vegies, you want to stay away from eating just 1 food group, it will leave you hungry! (like your 12:00 meal, add some carb or fats to this)

5:00, you could probly eat less here, but re-distribute it, remember even meals are the best way to curb hunger and keep your metabolism running all the time

PLEASE take care of pre/post workout nutrition, read that thread i posted, and do what it says, and yes, you should never cut back on calories for pre and post workout in particular, if you have to reduce calories during the day to make room for it!

so....
- time your meals better, evenly
- have protein with each meal
- try and stick to protein + carb or protein + fat meals
- have good unprocessed food sources (vegies/fruits/unprocessed grains for carb)
- your food choices could be better, you will learn how to make better choices as you learn more
-

brown long grain, or that bas....something rice :)

Basmati :D

thanks taffer for taking the time to review/modify my diet.

im still not sure if i understood it all, but i will put my new diet together and post it here to get it approved.

my weekly shopping is coming up and i wanna make the right choices. thanks again

hows this? im open for suggestions, heck even a shopping list.
like i said, shopping day is coming soon and i wanna make the right choices. wouldnt wanna spend $$ on stuff that will cause more damage :(

7:00 Oats with 1% milk/ whey protein shake
10:00 thin sliced turkey and raw veggies
12:00 6oz tuna/Lipton cup soup powder envelope/multigrain/linseed+soy/pumpernickel
3:00pm 1 cup cottage cheese with fruits
5:00pm steak/basmati or brown rice/green salad --> not all at the same time, just a list of choices.
7:00pm workout
10:00pm 1/2 banana/1 cup cottage cheese/whey protein shake

looking better, add up the calories and see what you get :)

im not sure about "lipton cup soup" sounds like a canned meal, which is ok, but not for an everyday diet
also for the bread, remember to get multigrain/linseed+soy/pumpernickel, you want GRAINY breads none of the normal wholemeal crap
you still need to work on your pre/post workout nutrition, also add some more healthy fats

also i would have chicken instead of steak, the lean steak still has a bit of saturated fat in it, also it costs more! make sure the rice is brown and potatoes are sweet :)

go take a look at some of john's logs, also you can check out my diet (http://forums.johnstonefitness.com/showthread.php?t=104) if you want too :)

that reminds me i should update my workout, but gotta study for my exams now! for now, just read over a few of the other "help me" posts, i know i've stacked a ton of info in them today!

hows the new diet lookin?

ok heres the scoop.

i had this for dinner tonight. (before workout)

3 small chicken breasts
brown rice
raw veggies.

after my workout, around 9:40pm i had.
1/2cup light cottage cheese
1/2 banana
Whey one protein shake (120cals, 23g protein)

how are we lookin?

my day looked something like this.
http://www.fitday.com/WebFit/PublicJournals.html?Owner=citrixmeta