NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[camaroitalia]

Ok so I will put the oatmeal back into it as a breakfast item, and I will just not eat late. If i do, a little pb will do. I do not eat late now at all, seems like after I eat dinner around 4:30 and begin to work out and constantly drink water, I am not hungry.

I appreciate all the help so so much. Knowledge is key, and you sir have tons lol

[bossbunny]

Originally Posted by camaroitalia

I appreciate all the help so so much. Knowledge is key, and you sir have tons lol

[jsharp]

Thanks everyone! Yes i am feeling like im in great shape. Not to mention the wife is loving the body transformation! My daily routine:

8-9 breakfast i usually choose from bacon eggs biscuit gravy cerial or muffins. Im not a fan of oatmeal and frankly to lazy to fix it!lol i like fruit as well and sometimes eat that

1030 hardly ever eat but when i do its generally something out of the vending machine candy bar or bag of chips.

12 tv dinner or leftovers from last nights supper; i eat sandwiches at times but try not to because of the bread and usually i want chips

7-8 dinner yeh its late but we have a 6month old so it takes a while to get everything going!

9 cerial or debbie cake or ice cream this is when i really start singin to myself "im sexy and i know it" lol bad bad bad


I like
Veggies greens,green beans,carrots,peas,broccoli, and the list goes on
Fruit
Pasta
Bacon
Eggs
Biscuit gravy
Cerial any kind mainly bran flakes and fruity pebbles
Steak
Pork
Chicken
Fish (tilapia salmon trout catfish (grilled and fried)
Fried potatoes
Bake potato
Sweet potato fries
French fries
Mash potatoes
Scallop potatoes
Microwave butter potatoes
Potato salad
PICKLES ( i think this is a good snack as it has zero calories but does have alot of sodium)
Spaghetti ( that is the only pasta i like)
Garlic bread
Texas toast
Meatloaf
Hamburgervhelper
Tuna
Shrimp
Lobster
Nuts
Chips
Pizza



I dont like
Squash
Cabbage
Lima beans
Oatmeal
Rice ( other than fried rice at jap rest)
Lassagna
Sweets (other and ice cream and oatmeal pies)
Tea
Roast
Grits
Sausage


Luv water and thats all i pretty much drink!

[CFD]

Originally Posted by jsharp

Name is Josh. I was 225 last year. Now down to 188 in 13 months. I started going to a local fitness center that does bootcamp like classes. About 12 of us in class each session. The sessions are 1 hour long and include boxing, cardio, weight circuits and usually end with cardio. I have started to see my 6 abs return and have been very happy. I go 3-4 times per week and mostly to the 5am class as it gives me more energy throughout the day. I am a physical therapist so I stay pretty active also throughout the day. I am pretty good about eating breakfast to start my metabolism off but often want a good southern breakfast with Bacon and eggs and biscuit and gravy. To offset the biscuit and grave I often eat a mid morning snack followed by a light lunch and a mid afternoon snack. Often times supper is my problem. My wife and I cook at home so that helps but we are so good at it I just cant get enough. Then to top it all off I often times want a snack before bed. Overall I have done well but would like to see 175 and have a pretty hot body with a 6 pack to be quite honest. I am 25 and should still be well capable of acheiving it!! I would be interested in some recipes to help me out as eating is often what limits me from loosing as I work out consistantly and love it. I suspect in my workout class I burn between 800-1000 calories per instructor. Any help would be awesome. Thanks Alot!

Strengths: Love to workout; love vegetables and fruit; enjoy outdoor yard work; I only drink water with 1-2 sodas a month; I have learned to like chicken and pork grilled or baked with the helping of some Heinz 57 lol
Weakness: Potatoes Fried! Red meat Ribeye! Biscuit and gravy.( Oh did I mention I will not give on these lol I will only eat less of it!

Hi Josh. What you are looking for is a miracle diet that does not exist. lol.

All the things you as well as most people like to eat and don't like to eat are the things that will stop you from achieving your goal. If you want a lean body and the elusive "6 pack abs" you will need to tighten up your diet. If I knew of a better way I would share it with the world and go down in history, unfortunately the only way proven to work, except for a small percentage, is exercise and "proper diet" I can come up with a bunch of recipies but the "bad choices" will offset the good ones,sorry, but that's the reality of it.

[jsharp]

Well shoot me what u got. Ithink i can stick with a plan. My problem is i cant think of a well rounded meal and snack that fills me up but is good. I am willing to tighten and cut back on the bads. I have already managed to cut back to one potato a week vs one every night and went from soda to water! And i HATED water. So i may adapt well!

[CFD]

Originally Posted by jsharp

Well shoot me what u got. Ithink i can stick with a plan. My problem is i cant think of a well rounded meal and snack that fills me up but is good. I am willing to tighten and cut back on the bads. I have already managed to cut back to one potato a week vs one every night and went from soda to water! And i HATED water. So i may adapt well!

I have a few ideas that may be able to include some of what you like but I need a little more info and may be able to suggest a few alternative foods that are better choices.

A quick question, are you able to eat when you want or are you restricted by your daily schedule

[jsharp]

I can eat whenever

[CFD]

Originally Posted by jsharp

I can eat whenever

That makes things much easier and is an ideal situation.

Idealy, you should eat 5-6 meals a day, 6 being best for men and 5 for women. This is very important because it takes about 2.5 - 3 hrs to digest a proper meal, so if you eat every 2-3 hrs you have a better chance of burning the cals you consume rather than storing them, you can provide a steady flow of nutrients and control insulin spikes, this is important as fat loss and high insulin levels do not work, you will be able to eat properly sized meals and not feel hungry because by the time you digest your meal it will be time for another. Some people actually find it difficult to eat that many meals as everytime you turn around you are eating.

Everyone has different likes and dislikes when it comes to eating so it's hard to recomend a meal plan, it is much easier if you write down what you eat and when and then I can look it over, modify and find food choices similar to what you like that may be better choices.

You have heard the saying if you give a man a fish he eats for a day, if you teach him to fish he eats for a lifetime, well I'm going to teach you to fish. lol.

Below is the food data base I posted earlier and a meal plan I posted. Using the meal plan as a guide of when to eat what types of foods and the amounts of carbs, proteins and fats what you can do is pick from the food data base the foods you like and substitute them for the ones in the meal plan.
For example we will use two meals, the first one will be breakfast 1
you say you don't like oatmeal so choose from the list of complex carbs you can live with so instaed of the oatmeal (not your biscuit lol) choose the whole wheat bagel. it's not in the data base but if you want meat with your breakfast remove a couple of eggs and add turkey sausage, turkey bacon or canadian bacon, these are all acceptable as long as you stay close to the cals and percentages in the chart.

example 2 meal # 5 you will see that there are no starchy carbs only fiberous carbs, but lets say you don't like salmon or grean beans so substitute them with a different choice from the same category.

A few posts back are some recipies for smoothies, you can substitue one or two of your meals with one that has similar nutrient values.

A general rule two follow is always eat protein with every meal, eat complex starchy carbs earlier in the day and fiberous carbs later in the day. Try to keep the ratios of carbs, proteins and fats close to what's in the sample menu as the ratios of these nutrients and their sources are what ramps up fat loss.

If you want you can put together a couple of sample meals and I can look them over and point out the good and bad.

You can prepare the foods the way you like but baking and broiling are good, FRYING IS NOT

Once I see your food choices I can provide recipies that suit your taste, actually everyday I will post one or two that will fit right in with this plan.

You workout at 5 am, do you eat before or after your workout?

[camaroitalia]

Just printed out that chart and stuck it on my fridge!
Have you ever heard of sharataki noodles?
they are 0 cal and I heard they do not taste bad with a little added flavor to them..
I want to try them, heard about it from bodybuilding.com

I also want to try making protein pancakes soon

[jsharp]

Thanks ill work on this tommorow.! I eat at 8-9 am. My workout is very intense to the point where the first few times i vomited several times. I find now i dont vomit but if i eat anything or drink shakes before or right after i get burpy and nauseated so i generally consuume a bottle of water during and two within the hour after. There for a while i ate jello it settled my stomach and i luv it!

[jsharp]

Im picky about noodles. I really dont like them other than spaghetti and honestly its the sauce garlic bread and meat i like about it not the noodle lol i will only eat angel hair and macoroni noodles!

[camaroitalia]

Originally Posted by jsharp

Im picky about noodles. I really dont like them other than spaghetti and honestly its the sauce garlic bread and meat i like about it not the noodle lol i will only eat angel hair and macoroni noodles!

that sharataki noodle comes in angel hair and several different styles, i personally have never tried it. but i would like to because it is so low cal and i heard it fills you up easily. people were mixing sauce and grilled chicken and many other things along with it.

[jsharp]

Ok then that sounds delicious

[camaroitalia]

Here we go. This is the 0 calorie one.


There is also a tofu version that I heard has a more meaty taste, 40 cal for the entire bag on that one.

I know it comes in angel hair and fettucini

[jsharp]

ok looking over the menus I have a couple of questions. When is the best time to work in fruits and dairy? Didnt really see a good way to figure that out. Also as far as the eggs go can I just boil eggs and take out the center and eat the white? If so how many of those can I eat in one meal? With my meats like my sirloin and chicken and shrip is it oke to eat some heinz, a1 or ****tail sauce with it if I use it sparing? Is pork chop or pork steak bad?

[kalimus]

Just to add to this topic a little (I hadn't seen this before)... I do a cutting phase to get my six-pack about this time every year. I know quite a bit about nutrition, and would be more than willing to help anyone out that needs it.

Nutrition is something most people will always disagree on, from trainers, to nutrionists, to people that do it as a hobby. I can share what works well for me, as well as the reasons I follow the eating habits I do. I'm going to make a second post that is a write up about how your body physically processes your types of food, and it's a very good read. Your training is SUPER important... but you can't out-train a lousy diet!

Supplements are great, but they are there to supplement, not replace. I personally use a whey and casein protein, a pre-workout stimulant, multi-vitamins, fishoil, and CLA. You shouldn't need a single thing more than that... and maybe not even all of that. The vitamins are there because the way I eat on a diet, I want to make sure I'm getting all the nutrients I miss since there are certain foods I avoid entirely. The only reason I bring that up, is because many people will tell you that you don't need to take them.

As far as tips.... if you aren't couting calories, weighing/measuring your food, and preparing almost everything yourself... you're not putting in the effort you could. Additionally, for those of us that work long hours (like I tend to)... I cook for like 2-3 hours on Sunday. I have some plastic containers, and make 10-12 preportioned home-cooked meals that I can take with me to work and microwave (and dinner if I feel to lazy to cook) throughout the week. This really helps you from being tempted to go out to lunch with friends and stick to your plan.

The rest of my diet is preference, and I have reasons for it all. If anyone would like to know, just ask Incomming wall of text for a next post ;-)

[kalimus]

As you eat, the following happens:

1. Digestion starts immediately in the mouth, where the amylase enzyme starts breaking down starch into glucose. Simple carbs are converted to glucose almost immediately after they are eaten. Complex carbs first need to be broken down into simple carbs before they are converted to energy. Glucose is converted to energy in the form of ATP, as your body requires.

2. After you have met your immediate energy requirements, your body's next priority is to replenish glycogen stores. Glycogen is a way of storing glucose where it can be made immediately available in the case of exertion, such as sprinting or lifting heavy weights, or endurance exercise. Insulin stimulates the action of the glycogen producing enzyme, glycogen synthase.

3. Protein is first broken down into short chains of amino acids by the enzyme pepsin, and then into single amino acids by pancreatic enzymes such as trypsin. Amino acids cannot be stored in the body, and will form an "amino acid pool" in the body, which can be drawn from when muscle synthesis is required, or when glycogen stores are depleted. Once the 'amino acid pool' is full, excess amino acids get converted to sugars (carbs) and fatty acids.

4. Once glycogen stores are depleted, your body will use up the 'amino acid pool' as fuel before turning to fats. This is why you should do cardio on an empty stomach if your goal is to lose weight - so that both the glycogen stores and amino acid pool are quickly used up, forcing the body to turn to fat for fuel. Also, this is why you should not do cardio if your goal is to build muscle mass, since this amino acid pool will then be used up as fuel, and will no longer be available to draw amino acids from for muscle building.

5. Once all available glucose, glycogen, and free amino acids are used up, your body will start using fat as a fuel.

6. If there is an excess of carbs, these will be converted to fat as soon as the glycogen stores are full (roughly 30-40 minutes after eating). An excess of protein depends on your total protein consumption during the day, and is independent of the amount of carbs/fat consumed, but will depend on your amino acid pool as described above.

(An interesting consequence of this is that if your amino acid pool is full, every gram of protein you eat will turn to fat. Conversely, if your amino acid pool is being used up faster than you can refill it, no matter what your daily calories, you could eat almost unlimited (pure) protein without putting on a single gram of fat from it.) - This is also why it is important to eat your protein in many small meals during the day! Your body cannot normally handle more than 25-40g of protein at a time, and will convert the rest to sugars and fatty acids, whereas eating it spread out over the day will give you a non-fattening, endless source of amino acids for your muscle building!

7. Fats which you eat are broken down mainly into fatty acids, which are stored as fat, but also as glycerol, which is used to help break down glucose into energy. Thus, too much dietary fat will result in fat storage. Too little fat will result in too little glycerol, resulting in inefficient glycolysis (carb digestion), which will mean your body will use other resources such as muscle for fuel, something you most definitely don't want.

[kalimus]

Also... I love this poster

[camaroitalia]

Great post! very informational!
With this "Your body cannot normally handle more than 25-40g of protein at a time".
Basically saying if i were to drink protein shakes, not to do two scoops of whey after a workout but one earlier then one after?

Whats your opinion on drinking a protein shake in the morning after waking up and doing some cardio on an empty stomach?

[CFD]

Originally Posted by jsharp

ok looking over the menus I have a couple of questions. When is the best time to work in fruits and dairy? Didnt really see a good way to figure that out. Also as far as the eggs go can I just boil eggs and take out the center and eat the white? If so how many of those can I eat in one meal? With my meats like my sirloin and chicken and shrip is it oke to eat some heinz, a1 or ****tail sauce with it if I use it sparing? Is pork chop or pork steak bad?

Fruits and dairy should be limited somewhat. Fruits are a healthy food but they contain high amounts of fructose which is a sugar, although not a processed sugar as far as the body goes, sugar is sugar. Having a couple of pieces of fruit a day is fine but if fat loss is the goal don't over do it.

Where as fruits are a simple carb the general rule is the same as starchy carbs, earlier in the day is better but at some point during the day you need a snack, choose the fruit over a cookie LOL
Dairy products also contain sucralose, another naturally occuring sugar and can actually make you look puffy, dairy also contains saturated fat so when using dairy products try to pick fat free or low fat but again don't over do it.

You should limit eggs to whites and an occassional yoke, here is why

6 whole eggs 450 cals
37.8 g protein
30 g fat

6 egg whites 102 cals
21 g protein
0 fat
The difference is huge, where as we are trying to cut the "bad fats" and counting cals egg whites are clearly a much better choice
I don't mention the colesterol mainly because although eggs have a high colesterol content there is no real scientific proof that dietery colesterol raises the bodies coleterol.

Pork is usually avoided in fat loss diets because of saturated fat content.

Generally speaking sauces should be avoided although I'm not sure whats in Heinz A1, they usually add unecessary cals, sometimes outrageously high and unhealthy ingredients, if you post up the ingredient label I could answer better.

How many eggs you eat in a meal depends on your macronutrient requirements but from what you have posted 5-6 eggs would probabaly do it, if you look at the example I gave above on eggs you will see the break down.

[kalimus]

Originally Posted by camaroitalia

Great post! very informational!
With this "Your body cannot normally handle more than 25-40g of protein at a time".
Basically saying if i were to drink protein shakes, not to do two scoops of whey after a workout but one earlier then one after?

Whats your opinion on drinking a protein shake in the morning after waking up and doing some cardio on an empty stomach?

The amount of protein your body can process depends on you. How big you are has a lot to do with it too My body can process more than some 125 lb girl. I take 40 grams of protein after my workout. I'm 6'2" and currently 184 pounds.

As far as your fasted cardio option... that's completely on you. I absolutely can't function first thing in the morning without any kind of food, which is why i workout in the evenings. However, rather than protein, a good solution that a lot of people use, is get BCAA's (I use USPlabs BCAA), and drink some of that. BCAA (Branched Chain Amino Acid) are zero calorie amino acids. It would help give you a small boost for your cadio, without turning your body's focus towards digesting. The big benefit of cardio in the morning, is that your body has absolutely no (or very very little) stored calories... which means it has to resort to fat burning right away. So if you're going to do it, I would do it before eating.

My personal opinion though, is that fasted cardio is not really a HUGE benefit until you are already fairly low bodyfat, and want an extra edge for your final gains. The other thing too... is are you a guy or girl? The reason I ask, is that when your body doesn't have stored energy, your body will use muscle tissue (in addition to fat) as energy. Guys tend to care a lot more about keeping their muscles and looking lean... where women tend to only want to look "slender". Sorry ladies, I know this isn't truth for ALL of you, but for most it is, no offense to you. If you're a guy, and want to try to hold on to that muscle, my opinion again, is to not continue to do fasted cardio first thing in the AM, or at least very little.

edit: An easy way to figure out protein intake is about 1g/pound for a guy, and about .75/pound for a girl. Add it up. Divide it by 5. Eat that amount every 2.5-3 hours I am 188. 188g / 5 is 37.6g every 2.5-3 hours A little more won't hurt you.

[jsharp]

I do cardio and curcuit both at 5 am on empty stomach. My focus is weightloss and ripped abs with some tone in arms so what do u suggest in this case since my workout includes a little of everything?

[kalimus]

Originally Posted by jsharp

I do cardio and curcuit both at 5 am on empty stomach. My focus is weightloss and ripped abs with some tone in arms so what do u suggest in this case since my workout includes a little of everything?

If you can make it through your training without eating, keep at it I would highly recommend doing your curcuit training before your cardio.

[jsharp]

So can i boil my eggs and eat white only and just trash center? Scrambling egg whites only sounds tuff and timely

[jsharp]

Its a class i go to so i have no control generally we warm up on punching bags with some combos and work in squats and jumping jacks. The we do a round of cardio then curcuit then cardio at the end