Hello.. I am new on this board and have a few questions i would like to ask and get a bit of advice along the way..

My diet consists of 100% whole wheat bread and trying to follow the food groups and how much servings you are surpose to have.. But I am worried because I am trying to lose weight at the samtime and i don't know if my diet is helping me lose weight or not. I am 18 and I don't know how to cook but i can almost eat anything that is avaible in the grocery store..

Morning : 2 whole wheat bread toasted
A Glass of Orange Juice or Apple Juice 100% no sugars added Or Perservatives..

Afternoon : White Rice with some chicken- broiled & and a apple..


After Lunch when I am done and wait for about 2 hours for my food to be diegested so i can go for my run.. I am run for about 40 mins a day just for aeobic exercise.. After i drink a glass of water

Dinner : I Eat 2 whole wheat toasted bread with a glass of 500ml of Apple or Orange Juice & have a banana or another fruit of my choice..

As you can see Most of my diet consist of almost no cooking but all i did was just look at a food guide and try to find out what i am surpose to mostly eat.. but i am very concerned that my diet consist of too much Sugar A.K.A - Fructose.. So please tell me any advice you have and what i should cutt down on and what i should'nt cutt down on. thanks ! ( P.S - I think i dont have alot of fat in this daily routine tell me if i am wrong )

Hello.. I am new on this board and have a few questions i would like to ask and get a bit of advice along the way..

My diet consists of 100% whole wheat bread and trying to follow the food groups and how much servings you are surpose to have.. But I am worried because I am trying to lose weight at the samtime and i don't know if my diet is helping me lose weight or not. I am 18 and I don't know how to cook but i can almost eat anything that is avaible in the grocery store..

Morning : 2 whole wheat bread toasted
A Glass of Orange Juice or Apple Juice 100% no sugars added Or Perservatives..

Afternoon : White Rice with some chicken- broiled & and a apple..


After Lunch when I am done and wait for about 2 hours for my food to be diegested so i can go for my run.. I am run for about 40 mins a day just for aeobic exercise.. After i drink a glass of water

Dinner : I Eat 2 whole wheat toasted bread with a glass of 500ml of Apple or Orange Juice & have a banana or another fruit of my choice..

As you can see Most of my diet consist of almost no cooking but all i did was just look at a food guide and try to find out what i am surpose to mostly eat.. but i am very concerned that my diet consist of too much Sugar A.K.A - Fructose.. So please tell me any advice you have and what i should cutt down on and what i should'nt cutt down on. thanks ! ( P.S - I think i dont have alot of fat in this daily routine tell me if i am wrong )

I suggest eating more protein and vegetables. You can find canned fish and sandwich meat in stores, which you can eat without cooking. Vegetables are available everywhere, all you really have to do is cut them up and either eat them raw or boil, broil or grill them if you prefer.

Definitely try to lower the amount of fruits or fruit juices you drink, because those are high in sugar and are converted into fat once they are in the body. As for whole wheat bread and rice, make sure you are eating proper portions and not too much rice at lunch and such. If you can, try to lower your carb intake as well from the breads and rice by replacing such foods with, as I mentionned earlier, proteins and vegetables.

I hope this helps!

I suggest eating more protein and vegetables. You can find canned fish and sandwich meat in stores, which you can eat without cooking. Vegetables are available everywhere, all you really have to do is cut them up and either eat them raw or boil, broil or grill them if you prefer.

Definitely try to lower the amount of fruits or fruit juices you drink, because those are high in sugar and are converted into fat once they are in the body. As for whole wheat bread and rice, make sure you are eating proper portions and not too much rice at lunch and such. If you can, try to lower your carb intake as well from the breads and rice by replacing such foods with, as I mentionned earlier, proteins and vegetables.

I hope this helps!

Hey thank you for the advice and i will take that into my daily plan asap :)

And more water.... at least a gallon every day (really, it's easy to put away 8 16oz bottles of Arrowhead)... I'll often put away a gallon or more of water and nearly that much in iced tea (no sugar).

Also, check this thread:
http://forums.johnstonefitness.com/showthread.php?t=7407
This lists my complete diet and workout routine. It's worked so far and I'm 41!

it almost seems that you arent eating enough... dont want your body to think its starving, and drop your metabolism down. Eating 2 peices of toast and having fruit isnt a meal. You need to get some protien in there too. Dont want your muscles to be eaten up! I've been struggling with a diet too.. takes time to find out a good plan for you.

well first off you need to add something
FOOD!

heres a few guidelines...
5-7meals a day
protein with every meal
vegies with every meal (except maybe breakfast and workout meals)
shoot for 12-14x your bodyweight in calories

dont worry about the sugar in fruit, it wont "turn into fat" thats only possible if you eat like 8 apples in 1 sitting, then you stand to gain about 0.000000000001 of a lb from the sugar (any extra weight you gain will be from the excess calories you consume)

check out www.fitday.com for calorie counting stuff, also www.bodybuilding.com for good articles, also their forums are great

well first off you need to add something
FOOD!

heres a few guidelines...
5-7meals a day
protein with every meal
vegies with every meal (except maybe breakfast and workout meals)
shoot for 12-14x your bodyweight in calories

dont worry about the sugar in fruit, it wont "turn into fat" thats only possible if you eat like 8 apples in 1 sitting, then you stand to gain about 0.000000000001 of a lb from the sugar (any extra weight you gain will be from the excess calories you consume)

check out www.fitday.com for calorie counting stuff, also www.bodybuilding.com for good articles, also their forums are great

Well See i am kinda scared to eat alot.. Because it will all seem a waste if i was to regain the weight from eatting to much.. So eatting more than you use to is okay? as long as you eat heathier than b4? I just don;t want to regain my weight ive lost thats all :(

i know how you feel, when i started out i was scarred to eat alot more than i was, but you will learn that eating more is the only way to lose weight safely without any muscle loss

you gotta remember that healthy foods are alot less calorie dense than crappy, fat filled foods
for example, 1 oreo is 70 calories, as is half a pound of broccoli, however the broccoli provides you with a TON of essential nutrients, fiber, vitamins and minerals, also fills you up ALOT more!

okay I have revised my schedual and tried it for a day and it works well with me and i don;t have a problem with it.. feel free if i am missing anything or have to much of this or that thanks!

here it is..

6 :30 - 7:10: Wake up, Go for 30 to 40 minute run.
7:10 - 7 :30 : Oatmeal with 1 % milk
10:00 - 10:30 : 1/2 cup chicken, tuna or turkey
12:30- 1:00 : Veggie Salad with some turkey, tuna or chicken & slice of whole wheat bread
2:00 - 3:00 : Chicken , Turkey or Tuna 1/2 cup
6:00 : Go for 30 to 40min run.
8:00 - 9:00 : Eat some veggies & 1 slice of whole wheat bread with a slice or skim milk cheese.
9:30 : Go to sleep.

Even with the diet above i cna;t seem to comsume enough calories!
My total instake that i should be getting is 2079 calories a day so i can lose weight but i so far only have about 1000.. Could it be the vegiables i am not counting in? the veggies dont have a nutrition value scale so i dont know how much calories are in them.. If it isnt that then should i double the protein in each meal to add more calories? So far ive counted in a ratio.. my ratio is surpose to be 55/25/20 as in Carbos/pro/fats so in grams.. 1143g carbs/130g pro/46g Fats


It is at 67g............. / 114g /9.2

and my total calories so far is... : 930.. bah

I am lost :mad: :( :confused: :confused:

i still count the calories from vegies, its not like they have no calories in them! just very few, but if you eat vegies like me (i think my smallest serving of vegies in 1 meal is 0.8lbs) you can get a good 100calories from them

as for your diet, if your having trouble eating enough, simply just increase your portions! thats what i like to do when re-doing my diet, i figure out what foods im going to have and when, then play with sizes

you can also add another meal before your cardio in the morning... oats + cottage cheese/egg whites

dont just have oats + milk, throw in some cottage cheese, i reckon it tastes awesome mixed together

with that 1/2cup of chicken, add fats or carbs here, go for protein and carb combo's around your workout, and protein + fat combo's at less active times, always include vegies with every meal if you can (except for maybe breakfast and workout meals)

on the subject of workout meals, get into some weights! having a post workout meal will boost your calories, and boost your weight loss too!

if you want take a look at my diet (http://www.users.on.net/~jafae/Bulk%20diet%20Third%20Draft.txt)
sure im bulking, but you can get an idea of what im talking about...

i still count the calories from vegies, its not like they have no calories in them! just very few, but if you eat vegies like me (i think my smallest serving of vegies in 1 meal is 0.8lbs) you can get a good 100calories from them

as for your diet, if your having trouble eating enough, simply just increase your portions! thats what i like to do when re-doing my diet, i figure out what foods im going to have and when, then play with sizes

you can also add another meal before your cardio in the morning... oats + cottage cheese/egg whites

dont just have oats + milk, throw in some cottage cheese, i reckon it tastes awesome mixed together

with that 1/2cup of chicken, add fats or carbs here, go for protein and carb combo's around your workout, and protein + fat combo's at less active times, always include vegies with every meal if you can (except for maybe breakfast and workout meals)

on the subject of workout meals, get into some weights! having a post workout meal will boost your calories, and boost your weight loss too!

if you want take a look at my [/url=http://www.users.on.net/~jafae/Bulk%20diet%20Third%20Draft.txt]diet[/url]
sure im bulking, but you can get an idea of what im talking about...

Okay.. I usually just use 1 % milk for the oatmeal but what do you mean by egg whites? do you mean broiled? or just take the yolk out and just drink the egg white down? will this make me gain more calories when i start the workout because i thought that people worked out in the morning because they were on a empty stomach and can lose the optimal calories. sorry about all the questions i just wanna make sure i am doing this correctly! cottage cheese has to be low fat to yes? no?

When you say you are trying to follow the food groups, which food guide pyramid are you talking about? I was pointed in the direction of a new food guide pyramid which is quite different. Sorry, I don't have the link. It clarifies that you should try to limit white rice, white potatoes, and white pasta. I also recommend that you always choose the whole fruit instead of juice, because then you will get extra fibre and it will fill you up more.

Yes, I think you have too much sugar in your diet. You need to replace a lot of that fruit with vegetables. If you don't like cooking, stick with tomatoes, red pepper, carrots, cucumber, celery, etc. Otherwise, it's not hard to boil some broccoli or brussels sprouts.

Okay.. I usually just use 1 % milk for the oatmeal but what do you mean by egg whites? do you mean broiled? or just take the yolk out and just drink the egg white down? will this make me gain more calories when i start the workout because i thought that people worked out in the morning because they were on a empty stomach and can lose the optimal calories. sorry about all the questions i just wanna make sure i am doing this correctly! cottage cheese has to be low fat to yes? no?

yeah 1% milk is fine if you cant stand skim, i just use milk to moisten up my oats i dont really taste it...

for egg whites, try and find things called "egg beaters" or egg white subsistute, if you cant find them, try find an egg seperator, if all else fails, just take the yolk out, you can do this by passing the egg back and forth between the 2 shell halves, or you can cook them, then throw the yolk
always cook your eggs!
for me i cant find the egg whites only product, so i dont bother with them, cottage cheese is fine for me!

the only thing you will be losing by doing fasted cardio is muscle, alot of people think that you will just be burning off breakfast if you eat before hand, this is untrue, you gotta think about the energy balance for the whole day! (cal in vs out)

and yeah get fat free, or low-fat cottage cheese