Hey all, I am new to this site. so i'll get right to it then... I weight 225 and i want to get to 190 at the least... i have been working out for about a year but seen really low results, but now i have been off of exercise for awhile in tell i got a job that allows me to get 1-4 hours of intense and consistent lifting and movement, but since i started school dieting has been a little wacky and for a few months of trying to lose weight i have only gained. so if any body can give me on some tips to lose weight i would really appreciate, i am trying to lose 20 pounds in the next 4 months max.
Here is eating habits...
break fest - either scrambled eggs(3 eggs) or Whole grain cereal.
Launch - usually don't have lunch... some times cottage cheese and grapes.
diner - always something different but usually high carbs, this is because i go to work after dinner and have 2 and a half hours of intense lifting.
after work i'll usually get a bottle of Sobe life water and a power bar and wait for 1 and half hours before going to bed.
Any tips or advice would be wonderful. i also want to add since job i have noticed that right arm has gotten a lot more work out and know it is bigger then left arm and i am not sure how i am going to even it out... would i just do an extra rep on left arm when lifting weights?
Some tips?
Moderators: Boss Man, cassiegose
Re: Some tips?
aboa wrote: break fest - either scrambled eggs(3 eggs) or Whole grain cereal.
(Don't have either have both. Don't have Carbs one morning then Protein the next it's pointless. Have them both.)
(You need a snack here, something with protein and Carbs in it.)
Launch - usually don't have lunch... some times cottage cheese and grapes.
(This needs to be a constant, no doing it now and again. I would go for some Low Fat Cheese, instead of Cottage, as Low Fat is better and has more Protein. The Carbs are good, so you could jsut boost your Carbs with something like Tomatos, Peppers, Veggies, Whole-grain Toast etc etc.)
(Have another snack here too.)
diner - always something different but usually high carbs, this is because i go to work after dinner and have 2 and a half hours of intense lifting.
after work i'll usually get a bottle of Sobe life water and a power bar and wait for 1 and half hours before going to bed.
(Dinner and PWO meal shouldn't be a problem.)
Any tips or advice would be wonderful. i also want to add since job i have noticed that right arm has gotten a lot more work out and know it is bigger then left arm and i am not sure how i am going to even it out... would i just do an extra rep on left arm when lifting weights?
(I would suggest you do stuff like one handed Cable work, (as an example), when you do Arm stuff, and do one less set on the larger Arm, to allow the other to catch up.)
isn't having both for breakfest over doing your proportions? also sorry, i forgot to mention that the cottage cheese is already low fat =]
For snacks are power bars a good idea?
Thank you very much by the way... one other question about break fest... lately i have been just have one piece of fruit, is this good or should i keep with the other break fest plan?
For snacks are power bars a good idea?
Thank you very much by the way... one other question about break fest... lately i have been just have one piece of fruit, is this good or should i keep with the other break fest plan?
aboa wrote:isn't having both for breakfest over doing your proportions? also sorry, i forgot to mention that the cottage cheese is already low fat =]
(No, because you need Protein and Carbs with each meal.)
For snacks are power bars a good idea?
(Not bad but you could have things like small Sandwiches, Peanuts, Lowt Fat cheese etc etc.)
Thank you very much by the way... one other question about break fest... lately i have been just have one piece of fruit, is this good or should i keep with the other break fest plan?
(Can do that, but remember, you'll lose the benefit of Whole-grain. You could have a small piece of Fruit, let it digest for 10-15 minutes then have a slightly reduced Whole-grain portion to keep Carbs in check, and have Eggs as normal.)
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cassiegose
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Hi there,
If you currently weigh 225 you shouldn't worry too much about portions as long as youre sticking to a healthy diet of whole grains, lean proteins, veggies and fruits. If you stick to these foods you should be able to eat larger portions and still lose weight. Definitely go for both eggs and cereal for breakfast as this will give you the protein and carbs that you need to start the day. You might even add in a few nuts or sprinkle some ground flax on your cereal for this meal to get a bit of healthy fat in there.
For snacks, instead of protein bars I would actually stick to whole grains, lean proteins, health fats and fruits and veggies. You have to be careful with those power bars as they often have a ton of sugar and other stuff that you really don't need.
Also, as boss said you definitely need to be eating lunch every day. In fact, if I were you I would make it a point to eat every 2-3 hours NO MATTER WHAT and make sure you're getting protein, carbs, and healthy fat in every meal. Its important to think of your meals as fuel which is keeping your metabolism revved. We know our car won't run if we don't put gas in it and we know we cant start a fire without wood.... we need fuel to keep these things running just as you need to feed your body to keep your metabolism running.
For the fruit, you could have a piece of fruit with meal one (and have a smaller serving of cereal) or you could have cereal and eggs for meal one then have a piece of fruit and lean protein for meal two. Does that make sense?
Hope this helps!
Cassie
If you currently weigh 225 you shouldn't worry too much about portions as long as youre sticking to a healthy diet of whole grains, lean proteins, veggies and fruits. If you stick to these foods you should be able to eat larger portions and still lose weight. Definitely go for both eggs and cereal for breakfast as this will give you the protein and carbs that you need to start the day. You might even add in a few nuts or sprinkle some ground flax on your cereal for this meal to get a bit of healthy fat in there.
For snacks, instead of protein bars I would actually stick to whole grains, lean proteins, health fats and fruits and veggies. You have to be careful with those power bars as they often have a ton of sugar and other stuff that you really don't need.
Also, as boss said you definitely need to be eating lunch every day. In fact, if I were you I would make it a point to eat every 2-3 hours NO MATTER WHAT and make sure you're getting protein, carbs, and healthy fat in every meal. Its important to think of your meals as fuel which is keeping your metabolism revved. We know our car won't run if we don't put gas in it and we know we cant start a fire without wood.... we need fuel to keep these things running just as you need to feed your body to keep your metabolism running.
For the fruit, you could have a piece of fruit with meal one (and have a smaller serving of cereal) or you could have cereal and eggs for meal one then have a piece of fruit and lean protein for meal two. Does that make sense?
Hope this helps!
Cassie
Thank you once again and thank you cassie.
One question cassie, when you say eat 2-3 hours a day, what if im not hungry with in those times or if im not feeling like to eat lunch? Cause also lately i noticed appetite has been really low and haven't been wanting to eat and once in awhile would skip a meal or be tempted to.
Thank you again, your guys' opinion and tips are very valuable to me and have been very helpful.
One question cassie, when you say eat 2-3 hours a day, what if im not hungry with in those times or if im not feeling like to eat lunch? Cause also lately i noticed appetite has been really low and haven't been wanting to eat and once in awhile would skip a meal or be tempted to.
Thank you again, your guys' opinion and tips are very valuable to me and have been very helpful.
don't skip meal, you are not hungry because your metabolism is in bad shape and because your workout plan needs to be fixed.aboa wrote:Thank you once again and thank you cassie.
One question cassie, when you say eat 2-3 hours a day, what if im not hungry with in those times or if im not feeling like to eat lunch? Cause also lately i noticed appetite has been really low and haven't been wanting to eat and once in awhile would skip a meal or be tempted to.
Thank you again, your guys' opinion and tips are very valuable to me and have been very helpful.
Stick to the plan, train hard (read http://www.elitefts.com/documents/body_barbell.htm) and don't worry your 20LBS of fats will disappear and your pair will be impressed
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cassiegose
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- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
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Hi there,
I believe you not being hungry is a pretty good indicator that your metabolism isn't functioning as well as it could. If I were you I would eat every 3 hours regardless of whether or not you're hungry. Now this doesn't mean that you have to stuff yourself every meal, just eat a little protein, fat, and carbs to keep youre metabolism revved. Also, I like to keep every meal about the same in regards to calories to ensure that energy levels stay balanced. After you get into the habit of feeding yourself regularly you will notice that your body comes to EXPECT food every three hours or so. I had a hard time eating so often when I first started eating like this, however after several weeks I began to notice that stomach was actually growling within three hours of last meal. I believe this is a sign that youre metabolism is picking up and you're body is burning more calories.
Does this make sense?
Cassie
I believe you not being hungry is a pretty good indicator that your metabolism isn't functioning as well as it could. If I were you I would eat every 3 hours regardless of whether or not you're hungry. Now this doesn't mean that you have to stuff yourself every meal, just eat a little protein, fat, and carbs to keep youre metabolism revved. Also, I like to keep every meal about the same in regards to calories to ensure that energy levels stay balanced. After you get into the habit of feeding yourself regularly you will notice that your body comes to EXPECT food every three hours or so. I had a hard time eating so often when I first started eating like this, however after several weeks I began to notice that stomach was actually growling within three hours of last meal. I believe this is a sign that youre metabolism is picking up and you're body is burning more calories.
Does this make sense?
Cassie