I'm finally seeing some amount of progress. That is the good thing. But, I started on this journey late in January of this year and I am still about 18-20% b/f I think. I do, as many of you know, 45 minutes on the stationary bike and keep my hr up to 75 to 80% max. I work out 3 times a week. So, the only thing I can think of is, my diet is not as good as it needs to be to really shred up. I would really appreciate some assistance w/this. It seems like a lot of ppl. on the forum have unlocked the secret formula that works for them. I need to figure out the one for me. Unfortunately, I don't have the money for a personal trainer eventhough I know of one in my town and could set up an appointment anytime. He charges $50 an hour...Thanks.

A personal trainer would be able to help you with your exercises, form and some overall nutrition facts...but most likely wouldn't be able to address the specific dietary concerns(can't imagine how I would know this).
So, save your money on that one. The members in here are some of the best informed folks that I've come across, and should be able to help you with alot of your needs. Other than that...seek out the assistance of a nutritionalist(which we have a couple of in here also).

Why don't you post your current diet with all the numbers for each food item and when you're eatting them and let people talk to that. Also, how picky do you want your diet critiqued?

Why don't you post your current diet with all the numbers for each food item and when you're eatting them and let people talk to that. Also, how picky do you want your diet critiqued?


I'll post what I ate yesterday for example in a few minutes. I want it critiqued as much as it needs to be. My daughter takes her nap at 12 so I'll have a chance to put something up then.
Also, I eat a penut butter and presrve sandwhich each day uasually. I was having salmon sometimes on the same day I would have one of these sandwhiches but figured out that that was probably too much fat in one day. Just things like that are what I'm talking about. I'll be back in about 40minutes. Thank you for helping me. We are going out of town for four days to Ohio and leaving in the morning. But I would still like to get started on this today.

consult swolecat, he knows his stuff if you're going to get a trainer.

consult swolecat, he knows his stuff if you're going to get a trainer.

Went that route but I can't ask him to help me w/out expecting to pay him. That is his business. It would be unethical. Those are my thoughts, not his.

Also, I eat a penut butter and presrve sandwhich each day uasually. I was having salmon sometimes on the same day I would have one of these sandwhiches but figured out that that was probably too much fat in one day.
Well, to start there, a peanut butter and jelly sandwich is not a good idea. High fat + bread + sugar in preserves = not a great choice. As far as the fat in your diet, do you have a number that you're shooting for? Peanut butter and salmon in the same day is not bad... high fat is not bad, as long as it's relatively decent fat and you're eatting it with protein and not high GI carbs.

The penut butter is smucker's natural p.b and the preserves are surgar free smucker's. The bread is nature's own surgar free whole wheat. I eat a serving of eat. It comes out to be 320 calories and 20 grams of protein.

Sorry for the delay on the food log posting. I'll have it up a little later than I had hoped. My daughter's crib gate fell off and it will not go back on. :p Life is interesting how it unfolds :tucool:

post your diet here for several days lets see it. we can fix it up very quickly.

post your diet here for several days lets see it. we can fix it up very quickly.

This is what I had yesterday:

8 a.m.
whey protein: 90 cal/18g protein

9:15
banana

10:30
cream of wheat 120/1g
spenda/2 packages
cinimon
3/4 skim milk 80cal/9g
2 meatless sausages 160/20g

1:00
penut butter/preserve sand. 320/20g

half of a banana ( my daughter didn't finish snack) 50/.5g

3:00 pm
tuna-90 cal/21g

5:30
pork chop-150/27g

serving of roast beef-60/10g (healthy choice)

8pm
Dinner
Grilled cheese w/ham and tomato
cheese-two slices/fat free 60 cal/10g
ham-60/5g
bread-100/12g
homemade baked french fries-60
ketchup-25
butter for bread-10 (promise fat free)

total=1665/137.5grams of protein


I don;t ever write the times I eat down. Guess I'll start. These are estimated times. This is pretty much what I eat. The porkchop was a left over from previous night. The p.b is Smucker's natural and the preserves are Smucker's as well and sugar free.

You really only weight 133 lbs. How tall are you? I guess I'm not familiar with you but, my feeling is that if you weight 133 lbs and aren't cut, ripped, shredded whatever, you must have very little muscle mass. The skinnist guy I know is 140, and 5' 7'' anmd you can see all his muscles clearly. And he is very very thin, narrow waist and shoulders just a small person in general

Also, depending on you height, you could be approaching the bottom, and your body is not going to give up that weight, and at the same its going to store more fat, and break down lean muscle. The result is you will have a very slight build but will have skin and fat that hang loose, you'll could have small love handles. You certainly won't have muscle definition.

Then again I'm not really familiar with you case, but without a certain level of muscle mass, you will never really get the body you want.

Well, the first thing that sticks out to me is that you're doing a lot of mixing fats and bready carbs... cream of wheat + meatless sausages, penut butter + bread, cheese + bread/potatoes.

But I don't know, it's hard to say what your pitfalls may be if you're not doing relatively the same thing every day. I have to assume that you're not because you posted what you ate yesterday. I think you'd do well to set a baseline for yourself and say here's what I'm going to eat every day for 2 weeks, excluding cheat meals. Stick to it and see where you're at at the end of those two weeks.

Also, I think 75-80% is too high. At this rate you are likely in an anerobic state, burning stored muscle glycogen and not fat. Fat cannot be converted to usable energy quickly enough at this pace.

I guess I would reccomend, the same or longer, at lower efforts HR. This should faciltate fat burnig energy pathways

Though, you burning calories either way. Maybe someone smarter than me can help.

1600 cals a day for a 133 lbs might be high. But I think 133 is to low anyway.

Good Luck

You really only weight 133 lbs. How tall are you? I guess I'm not familiar with you but, my feeling is that if you weight 133 lbs and aren't cut, ripped, shredded whatever, you must have very little muscle mass. The skinnist guy I know is 140, and 5' 7'' anmd you can see all his muscles clearly. And he is very very thin, narrow waist and shoulders just a small person in general

Also, depending on you height, you could be approaching the bottom, and your body is not going to give up that weight, and at the same its going to store more fat, and break down lean muscle. The result is you will have a very slight build but will have skin and fat that hang loose, you'll could have small love handles. You certainly won't have muscle definition.

Then again I'm not really familiar with you case, but without a certain level of muscle mass, you will never really get the body you want.

I'm 5'4".5. Here are a few pics of me. This was last month. The before pics are on the bottom. The were taken feb 28 of this year.

Also, I think 75-80% is too high. At this rate you are likely in an anerobic state, burning stored muscle glycogen and not fat. Fat cannot be converted to usable energy quickly enough at this pace.

I guess I would reccomend, the same or longer, at lower efforts HR. This should faciltate fat burnig energy pathways

Though, you burning calories either way. Maybe someone smarter than me can help.

1600 cals a day for a 133 lbs might be high. But I think 133 is to low anyway.

Good Luck

My mantainence level is 2272.5 cal a day. And my target h.r. is 130-158. I keep it anywhere b/t 130 and 148 durring cardio 6 to 7 days a week for 45min.

IN CAPS.. I'M NOT SURE WHEN YOU WORK OUT, BUT WE CAN GO OVER THAT AT ANOTHER POINT AND TIME. PM ME WITH ANY QUESTIONS



8 a.m.
whey protein: 90 cal/18g protein
I WOULD HAVE A NATURAL FOOD SOURCE HERE OF FAT AND PROTEIN. EGGS WOULD BE A GREAT IDEA. IF YOU REALLY WANT TO GET LEAN QUICK, FLAX AND TURKEY.


9:15
banana
IF YOU TAKE MY ADVICE ON THE AFOREMNENTIONED MEAL WHICH WILL REALLY GET YOUR DAY OFF TO A FAT BURNING START, SCRAP THIS MEAL ALL TOGETHER.



10:30
cream of wheat 120/1g
spenda/2 packages
cinimon
3/4 skim milk 80cal/9g
2 meatless sausages 160/20g
I DON'T KNOW WHEN YOU'RE WORKING OUT, BUT YOU'RE GOING TO WANT TO LIMIT YOUR CARBS GREATLY UNTIL POST-WORKOUT. TECHNICALLY YOU CAN LOSE WEIGHT WITH SUGAR IN THE BLOOD, BUT YOU HAVE POTENTIAL TO LOSE MUSCLE MASS AS WELL. I'D GO WITH 2 TBSP OF NATURAL PEANUT BUTTER HERE.




1:00
penut butter/preserve sand. 320/20g

half of a banana ( my daughter didn't finish snack) 50/.5g
AGAIN, IT'D BE HELPFUL TO KNOW WHAT TIME YOU WORKOUT AT. IF YOU AREN'T WORKING OUT TODAY, THIS IS A FINE MEAL SINCE THERE IS NO SUGAR IN BREAD. SOME PEOPLE SAY TO DON'T COMBINE FAT AND CARBS, BUT I AM NOT TOO PICKY ABOUT THAT. EAT SOME BROCCOLI HERE IF YOU CAN, OR OTHER FIBEROUS VEGGIES





3:00 pm
tuna-90 cal/21g
VEGGIES VEGGIES VEGGIES, GREAT FIBER, AND FILLING WITH LITTLE CALORIE CONTENT. STICK WITH THE TUNA, AND HAVE FLAX WITH IT. GETTING 20-30 GRAMS OF OMEGA-3 FAT IS GOING TO MAKE A HUGE DIFFERENCE IN YOUR RESULTS.





5:30
pork chop-150/27g

serving of roast beef-60/10g (healthy choice)

VEGGIES WITH THIS MEAL AS WELL. I WOULD BUY A TON OF THEM TWICE A WEEK, AND CHOP THEM ALL UP AND STORE THEM IN THE FRIDGE IN ZIPLOCK BAGS. IF YOU'RE FEELING TIRED FROM THE LACK OF CARBS, I'D HAVE A BANANA OR SOME KIND OF FRUIT. IF YOU WANT FASTER RESULTS, MORE HEALTHY FAT.


8pm
Dinner
Grilled cheese w/ham and tomato
cheese-two slices/fat free 60 cal/10g
ham-60/5g
bread-100/12g
homemade baked french fries-60
ketchup-25
butter for bread-10 (promise fat free)

POTATOES ARE THE ULTIMATE IN HIGH GI CARBOHYDRATES. I WOULD DEFINITELY DITCH THEM, AND MAKE A STEAK OR CHICKEN BREAST FOR DINNER. LOTS OF PEOPLE MARINATE THERE CHICKEN IN OLIVE OIL. DO NOT DO THIS. COOK YOUR CHICKEN, THEN MIX OLIVE OIL WITH SPICES IN A BAG, AND DUMP IT ON THE CHICKEN WHEN IT IS COOKED, THEN JUST SPREAD IT OUT ALL OVER IT. OTHERWISE, CANNOT GO WRONG WITH LEAN STEAK AND FLAX. YOU'RE GOING TO WANT TO HAVE ONE MORE MEAL BEFORE BED, MAYBE A CUP OF COTTAGE CHEESE, OR IF YOU'RE FULL OF SOLID FOOD, ALL THE WHEY HAS A MILK ISOLATE NOW. YOU DEFINITELY WANT SOME SLOW DIGESTING CASEIN PROTEIN IN YOUR DIET FOR MUSCLE RECOVERY WHILE YOU SLEEP. HEALTHY FATS ARE KNOWN TO MAKE PEOPLE SLEEP BETTER/DEEPER AS WELL, SO IDEAL WOULD BE HEALTHY FAT AND COTTAGE CHEESE.


total=1665/137.5grams of protein
YOU'RE PROBABLY GOING TO NEED TO EAT MORE CALORIES A DAY TO SEE RESULTS WHILE EATING THIS FEW OF CALORIES. FOR ONE, YOU ARE GOING TO SLOW YOUR RESULTS BY BECOMING A SKINNY FAT GUY, BY LOSING OVERALL MASS INSTEAD OF STRICTLY FAT. BY RESTRICTING YOUR CARBOHYDRATE INTAKE, YOU'LL GET INCREDIBLY FAST RESULTS. AS LONG AS YOU SUPPLEMENT PROPERLY POSTWORKOUT(WITHIN 30 MINUTES AFTER WORKOUT HAVE 30 GRAMS OF WHEY, 60 GRAMS OF DEX) AND THEN 45 MINUTES AFTER THAT HAVE A SLOW DIGESTING CARBOHYDRATE MEAL WITH A LEAN PROTEIN, LIKE STEAK, VEGGIES WITH BUTTERSPRAY ON THEM, AND MAYBE A SWEET POTATO OR SOME BROWN RICE. IF YOU KEEP ALL YOUR CARBS(20% OF YOUR DIET SHOULD COME FROM CARBS) TO BOTH YOUR POST-WORKOUT MEALS, YOU'LL RETAIN ALMOST ALL OF YOUR LEAN BODY MASS WHILE BEING A FAT BURNING MACHINE.

IN CAPS.. I'M NOT SURE WHEN YOU WORK OUT, BUT WE CAN GO OVER THAT AT ANOTHER POINT AND TIME. PM ME WITH ANY QUESTIONS



8 a.m.
whey protein: 90 cal/18g protein
I WOULD HAVE A NATURAL FOOD SOURCE HERE OF FAT AND PROTEIN. EGGS WOULD BE A GREAT IDEA. IF YOU REALLY WANT TO GET LEAN QUICK, FLAX AND TURKEY.


9:15
banana
IF YOU TAKE MY ADVICE ON THE AFOREMNENTIONED MEAL WHICH WILL REALLY GET YOUR DAY OFF TO A FAT BURNING START, SCRAP THIS MEAL ALL TOGETHER.



10:30
cream of wheat 120/1g
spenda/2 packages
cinimon
3/4 skim milk 80cal/9g
2 meatless sausages 160/20g
I DON'T KNOW WHEN YOU'RE WORKING OUT, BUT YOU'RE GOING TO WANT TO LIMIT YOUR CARBS GREATLY UNTIL POST-WORKOUT. TECHNICALLY YOU CAN LOSE WEIGHT WITH SUGAR IN THE BLOOD, BUT YOU HAVE POTENTIAL TO LOSE MUSCLE MASS AS WELL. I'D GO WITH 2 TBSP OF NATURAL PEANUT BUTTER HERE.




1:00
penut butter/preserve sand. 320/20g

half of a banana ( my daughter didn't finish snack) 50/.5g
AGAIN, IT'D BE HELPFUL TO KNOW WHAT TIME YOU WORKOUT AT. IF YOU AREN'T WORKING OUT TODAY, THIS IS A FINE MEAL SINCE THERE IS NO SUGAR IN BREAD. SOME PEOPLE SAY TO DON'T COMBINE FAT AND CARBS, BUT I AM NOT TOO PICKY ABOUT THAT. EAT SOME BROCCOLI HERE IF YOU CAN, OR OTHER FIBEROUS VEGGIES





3:00 pm
tuna-90 cal/21g
VEGGIES VEGGIES VEGGIES, GREAT FIBER, AND FILLING WITH LITTLE CALORIE CONTENT. STICK WITH THE TUNA, AND HAVE FLAX WITH IT. GETTING 20-30 GRAMS OF OMEGA-3 FAT IS GOING TO MAKE A HUGE DIFFERENCE IN YOUR RESULTS.





5:30
pork chop-150/27g

serving of roast beef-60/10g (healthy choice)

VEGGIES WITH THIS MEAL AS WELL. I WOULD BUY A TON OF THEM TWICE A WEEK, AND CHOP THEM ALL UP AND STORE THEM IN THE FRIDGE IN ZIPLOCK BAGS. IF YOU'RE FEELING TIRED FROM THE LACK OF CARBS, I'D HAVE A BANANA OR SOME KIND OF FRUIT. IF YOU WANT FASTER RESULTS, MORE HEALTHY FAT.


8pm
Dinner
Grilled cheese w/ham and tomato
cheese-two slices/fat free 60 cal/10g
ham-60/5g
bread-100/12g
homemade baked french fries-60
ketchup-25
butter for bread-10 (promise fat free)

POTATOES ARE THE ULTIMATE IN HIGH GI CARBOHYDRATES. I WOULD DEFINITELY DITCH THEM, AND MAKE A STEAK OR CHICKEN BREAST FOR DINNER. LOTS OF PEOPLE MARINATE THERE CHICKEN IN OLIVE OIL. DO NOT DO THIS. COOK YOUR CHICKEN, THEN MIX OLIVE OIL WITH SPICES IN A BAG, AND DUMP IT ON THE CHICKEN WHEN IT IS COOKED, THEN JUST SPREAD IT OUT ALL OVER IT. OTHERWISE, CANNOT GO WRONG WITH LEAN STEAK AND FLAX. YOU'RE GOING TO WANT TO HAVE ONE MORE MEAL BEFORE BED, MAYBE A CUP OF COTTAGE CHEESE, OR IF YOU'RE FULL OF SOLID FOOD, ALL THE WHEY HAS A MILK ISOLATE NOW. YOU DEFINITELY WANT SOME SLOW DIGESTING CASEIN PROTEIN IN YOUR DIET FOR MUSCLE RECOVERY WHILE YOU SLEEP. HEALTHY FATS ARE KNOWN TO MAKE PEOPLE SLEEP BETTER/DEEPER AS WELL, SO IDEAL WOULD BE HEALTHY FAT AND COTTAGE CHEESE.


total=1665/137.5grams of protein
YOU'RE PROBABLY GOING TO NEED TO EAT MORE CALORIES A DAY TO SEE RESULTS WHILE EATING THIS FEW OF CALORIES. FOR ONE, YOU ARE GOING TO SLOW YOUR RESULTS BY BECOMING A SKINNY FAT GUY, BY LOSING OVERALL MASS INSTEAD OF STRICTLY FAT. BY RESTRICTING YOUR CARBOHYDRATE INTAKE, YOU'LL GET INCREDIBLY FAST RESULTS. AS LONG AS YOU SUPPLEMENT PROPERLY POSTWORKOUT(WITHIN 30 MINUTES AFTER WORKOUT HAVE 30 GRAMS OF WHEY, 60 GRAMS OF DEX) AND THEN 45 MINUTES AFTER THAT HAVE A SLOW DIGESTING CARBOHYDRATE MEAL WITH A LEAN PROTEIN, LIKE STEAK, VEGGIES WITH BUTTERSPRAY ON THEM, AND MAYBE A SWEET POTATO OR SOME BROWN RICE. IF YOU KEEP ALL YOUR CARBS(20% OF YOUR DIET SHOULD COME FROM CARBS) TO BOTH YOUR POST-WORKOUT MEALS, YOU'LL RETAIN ALMOST ALL OF YOUR LEAN BODY MASS WHILE BEING A FAT BURNING MACHINE.

This is great. Thanks for the help. I'll be in Ohio until Saturday night and then I will definitely take this and run w/it. I will have questions I'm sure. I'll be in contact Sunday. Thank you again.
Mick

no problem, make sure on days you don't workout you still get 20% of your diet from slow digesting carbs such as oats, fruit, and sugar free wheat bread. you definitely need some carbs so you A. have energy, B. don't reak(ketosis makes you smell really bad as well as horrible breath), C. retain muscle mass. good luck mick, try this out with fasted 65-75% cardio and you should see absolutely phenomenal results over the next month. i don't remember if i stated but i'd eat atleast 2000 calories a day. good luck, and keep us posted mick! :tu:

To all who have been helping me w/my diet, I looked through my food logs lastnight and I discovered something...CARBS! I was eating carbs like crazy. I hope since Dan helped me out here, I can shred up finally! I am still having carbs but only durring breakfast and midday. If anyone else has any more suggestions, please feel free...

what is your diet looking like currently? i haven't seen an updated model yet.

To all who have been helping me w/my diet, I looked through my food logs lastnight and I discovered something...CARBS! I was eating carbs like crazy. I hope since Dan helped me out here, I can shred up finally! I am still having carbs but only durring breakfast and midday. If anyone else has any more suggestions, please feel free...
Carbs aren't your enemy. If I would pinpoint something about your diet that I think you could change, given that what you posted is an average day, I'd say eat more of your cals in the morning (8 am - noonish). Why? Your metabolism is higher in the morning than in the night, thus you need more energy, and the cals you eat will also boost your metabolism more. If you cut back on cals in the morning, chances are that your body will retain all the energy it can, since it's already in an energy deprived state from sleeping. Especially since you do cardio in the morning. You should also try to get more carbs in the morning since you do quite a lot of cardio. You'll probably benefit from that energy, instead of relying solely on your protein shake and as little carbs as a single banana to give you what you need to get through until 10:30-ish.

My views...

what is your diet looking like currently? i haven't seen an updated model yet.

Quick view: I haven't wrote any of this down so I'm not sure about calculations yet

basically as you said...

Oatmeal in the morning, egg whites, and lean meat.

banana

tuna/carrots

banana

lunch:
talipia w/olive oil
green beans and carrots


2 tbl sp of p.b


whey

dinner
homemade chilli/with lean beef (got it from a diet cook book)
cucumber slices and celery

unsure about late night snack...

lets put it this way.. my diet looks alittle something like this. It works extremely well.

Cardio in a fasted state for 45 minutes.
within 10 minutes, i consume 1 scoop all the whey with flax. 12 ounces of water

2 hours later
2 tb spoons pb
16 ounces of water

2 hours later
small hamburger pattie since college is very restricting in choices
16 ounces diet mountain dew
16 ounces water

2 hours later
1 scoop all the whey, flax

30 minutes later, workout.
directly after workout
30 grams of whey, 60 grams of dex, 10 grams glutamine, 5 grams creatine

1 hour later
grilled cajun chicken
lettuce
tomato
pickle
olive
ketchup
on a whole what bun

2-4 hours later depending on homework
1/2 scoop of all the whey orange
1/2 scoop of all the whey milk isolate
1-2 tbps flax

it comes out to right around 1950-2000 calories a day..
working pretty well, and i am feeling good.

We all must remember weight loss is a slow process.

lets put it this way.. my diet looks alittle something like this. It works extremely well.

Cardio in a fasted state for 45 minutes.
within 10 minutes, i consume 1 scoop all the whey with flax. 12 ounces of water

2 hours later
2 tb spoons pb
16 ounces of water

2 hours later
small hamburger pattie since college is very restricting in choices
16 ounces diet mountain dew
16 ounces water

2 hours later
1 scoop all the whey, flax

30 minutes later, workout.
directly after workout
30 grams of whey, 60 grams of dex, 10 grams glutamine, 5 grams creatine

1 hour later
grilled cajun chicken
lettuce
tomato
pickle
olive
ketchup
on a whole what bun

2-4 hours later depending on homework
1/2 scoop of all the whey orange
1/2 scoop of all the whey milk isolate
1-2 tbps flax

it comes out to right around 1950-2000 calories a day..
working pretty well, and i am feeling good.

We all must remember weight loss is a slow process.

What about breakfast?

[QUOTE=tensdanny1 scoop all the whey with flax.
2 hours later
1 scoop all the whey, flax

30 minutes later, workout.
directly after workout
30 grams of whey, 60 grams of dex, 10 grams glutamine, 5 grams creatine


2-4 hours later depending on homework
1/2 scoop of all the whey orange
1/2 scoop of all the whey milk isolate
1-2 tbps flax

it comes out to right around 1950-2000 calories a day..
working pretty well, and i am feeling good.

We all must remember weight loss is a slow process.[/QUOTE]

That's a lot of protein powder in a 2000 kcal/day diet! Personally I would advise more real food. I know I would go hungry doing that much liquid protein, but definitely better than skipping meals.

[QUOTE=tensdanny1 scoop all the whey with flax.
2 hours later
1 scoop all the whey, flax

30 minutes later, workout.
directly after workout
30 grams of whey, 60 grams of dex, 10 grams glutamine, 5 grams creatine


2-4 hours later depending on homework
1/2 scoop of all the whey orange
1/2 scoop of all the whey milk isolate
1-2 tbps flax

it comes out to right around 1950-2000 calories a day..
working pretty well, and i am feeling good.

We all must remember weight loss is a slow process.

That's a lot of protein powder in a 2000 kcal/day diet! Personally I would advise more real food. I know I would go hungry doing that much liquid protein, but definitely better than skipping meals.[/QUOTE]

I was wondering how that little of food added up to around 2000cals. I seem to be having a problem getting over 1700.

As far as real food, I buy a lot of those pouches of tuna that are 90 cals and 21g of protein. I know carbs aren't the enemy but reviewing my food logs, I was having too many carbs. Carbs from Sandwhiches, cereal, potatoes, and bread in the form of hamburger buns, & hot dog buns.

I was wondering how that little of food added up to around 2000cals. I seem to be having a problem getting over 1700.

As far as real food, I buy a lot of those pouches of tuna that are 90 cals and 21g of protein. I know carbs aren't the enemy but reviewing my food logs, I was having too many carbs. Carbs from Sandwhiches, cereal, potatoes, and bread in the form of hamburger buns, & hot dog buns.


I've had this happen once before. My reply begins w/talkng about tuna. I'm not sure how it appears that part of my reply was the previous post...sorry

All The Whey Concentrate 108 1 2 22
Flaxseed oil 120 14 0 0
Peanut butter 190 16 6 8
Beef, ground, regular, cooked, broiled, medium 328 23 0 27
All The Whey Concentrate 108 1 2 22
Flaxseed oil 120 14 0 0
All The Whey Concentrate 162 2 3 33
Dextrose 240 0 60 0
Chicken, breast, with or without bone, NS as to cooking method, NS as to skin eaten 222 9 0 34
Roll, rye 123 1 23 4
All The Whey Concentrate 108 1 2 22
Flaxseed oil 120 14 0 0
Totals 1948 95 98 172

Just to approach this from a different angle, and not to negate anything that's already been said...

Have you considered using something like Diet Power?
http://www.dietpower.com/
It helps take a lot of the guesswork out of your diet and the amount of calories you need to consume. You enter in a target weight and the program figures out the number of calories necessary to reach your goal.

Just to approach this from a different angle, and not to negate anything that's already been said...

Have you considered using something like Diet Power?
http://www.dietpower.com/
It helps take a lot of the guesswork out of your diet and the amount of calories you need to consume. You enter in a target weight and the program figures out the number of calories necessary to reach your goal.


Man, it said I should eat 1068 cals a day to be at 125 by jan. 1! That's crazy :lol:

Also, I'm more interested in fatloss than I am weight.

Man, it said I should eat 1068 cals a day to be at 125 by jan. 1! That's crazy :lol:

Also, I'm more interested in fatloss than I am weight.

Man, I'm in the same boat as you. From my experience, I've found pretty decent results in a few weeks just from restricting complex carbs to oats in the morning. I don't eat anymore complex carbs during the day.

The only problem is that during the evening I'm pretty tired, but I do cardio in the morning so it's not usually a big deal.

restricting simple carbs will do more for you than restricting complex. i find if you replace carbs with healthy fats you cut up reallly quickly!

restricting simple carbs will do more for you than restricting complex. i find if you replace carbs with healthy fats you cut up reallly quickly!

I'm doing pretty good today but have had trouble getting above 1800. I'll let ya see my food log later...

Can you give a quick example of simple carbs and complex carbs? just wandering...

sugar is a simple carbohydrate.
oats, oatmeal, whole grains, fruit are all complex carbs.

someone can probably provide a more scientific explanation.

restricting simple carbs will do more for you than restricting complex. i find if you replace carbs with healthy fats you cut up reallly quickly!

With fats? Really? Is 20% fats (mainly from fishoil) enough?

With fats? Really? Is 20% fats (mainly from fishoil) enough?

I'd mix up the fats a bit, but omega-3's (fish, flax) seem to be 'da bomb'. Monounsaturates have their place too though and there are probably a lot of health benefits from not just consuming the oils.