NEW YEARS RESOLUTION WEIGHT LOSS THREAD

[CFD]

Originally Posted by TAG UR IT

monster milk...hrm...

what about cyntex? I had this 40g protein shake that had hardly any calories in it the other day and it was GREAT.

It sounds that if it has few calories and 40g protein it may be could for a post workout drink or a boost in protein if it is used as a meal repacement usually the cal intake would be slightly upward of 300 or so.

I myself usually just get On pro complex and make my own shakes and add the ingredients to taylor them to be pre/post workout or meal replacement. An example would be post workout 2 scoops protein powder 1 or 2 scoops maltidextrose
Meal replacement 2 scoops protein powder, 1/2 cup raw oats, 1/2 cup blueberries, 1tbs ground flax seed or 1tbs udo's choice. This constitutes a meal as it contains protein, complex and simple carbs and healthy fats.

[CFD]

Originally Posted by Speedy1975

Using just the standard ON whey but it's almost time to order more. I'll check out the Pro Complex. Where's the best place to get it? Just checked my normal place and it's about $63 + shipping.



Cool, look forward to the meal suggestions.

I'm still sitting here in the hospitail bored stiff so I thought I would post a couple of meal suggestions. This is a days eating for me, the cal intake may not meet your requirements but are probably close enough to be adjusted by portion size

This one I will give as a recipie

Breakfast 1 (mix in bowl)
1/2 cup oatmeal
1 whole egg
1 scoop vanilla protein powder
1/4 cup slivered almonds or 1tbs ground flax seed
1/2 cup fat free milk
mix and nuke 2 min
top with 1/2 cup sliced strawberries and 1/2 sliced bananna

Breakfast 2 1 whole egg (hard boiled)
3 egg whites (HB)
1 slice whole grain bread
1 apple or bananna

Lunch turkey chilly or turkey on wheat with lettuce tomato a
mustard or mixed green salad with grilled chicken or
grilled chicken, 1 cup brown rice and lentils, 1 cup
steamed vegetables

post workout 2 scoops ON pro complex 1-2 scoops maltidextrose

Dinner protein source (depending on what I feel like)
chicken or salmon or lean cut steak
1/2 portion carb either brown rice/lentil, sweet potato
1 cup steamed vegetables


Last meal small salad with tuna or 4 (HB) eggs (1 yoke)
or
no-fat greek yogurt 1 scoop vanilla protein powder
1/2 cup blueberries

This is my typical diet (not cutting) I am 56, 6'2", 180 lbs. You will notice that my higher starchy carbs are earlier in the day and taper off at night . I get no cals from drinks, I drink water and coffee only. When cutting I drop a lot of the starchy carbs and substitute with more fiberous carbs, leafy greans and vegetables and eliminate the oatmeal breakfast for eggwhite omlets. It may seem like I eat a lot but I am active at work, never sitting or sanding still, weight lift 3-4 days a week, cardio(HIIT) 2 days a week. When cutting weight lift 3 days and cardio 3 days.

[Blueclyde]

Forgot about this thread... Glad to see people sticking with it. I'm down just about 17lbs since 12/31/10. Nutrition, nutrition, nutrition.... I feel great. I have about 8-10 more lbs to go.

[infernoinandout]

at 16+ a few ounces

[Pamaro]

So, even though I was iced in all last week and didn't get to the gym once, I was still able to eat right (there's no junk in my house and I couldn't get out to get any!) and I lost 1 pound. 1 pound is better than none!

Back to the gym tonight and back at it 100%! Happy Monday all!

[CFD]

Originally Posted by Pamaro

So, even though I was iced in all last week and didn't get to the gym once, I was still able to eat right (there's no junk in my house and I couldn't get out to get any!) and I lost 1 pound. 1 pound is better than none!

Back to the gym tonight and back at it 100%! Happy Monday all!

Actually 1-2 pounds a week is recomended for proper weight loss and considering it's from diet only it's a good thing, also if you were at a sticking point before sometimes a small rest will give you a boost kind of like a small step back for a big leap forward. Taking a break is often used as a strategy in breaking a plateu.

[Speedy1975]

Thanks for the meal suggestions CFD. I like hard boiled eggs, I'll see about adding some of those in and I'll grab some more almonds next time I hit the store as well. I'll get the ON Pro Complex and check in to the maltidextrose. I just wanna be careful not to add any calories since things are working now at a 1pound per week loss.

I was down another pound exactly this morning to 163.5 and down .4% body fat to 11.2% over last Monday. So far since Jan 5th I'm down about 6-7lbs and about 1.6-1.7% body fat.

I struggle with my eating on the weekends. It's not that I eat bad, I just honestly forget to eat period. I get busy working on the car and I'm one of those people that gets laser focused on things and just doesn't stop till I'm done. I've actually gotten to the point that I start to feel REAL crummy. When my gal's around it's not as bad as she reminds me or brings me some food out to the garage.

Yesterday went like this:

1 scoop ON Whey before Church

After Church:
2 egg beaters, 1/4 cup oats, 1tbsp ICBINBL, 2 turkey bacon, 2 cups coffee

Lunch
1 scoop ON Whey, 2tbsp peanut butter, 1 oz baked chips

Dinner
1 stuffed sole, 1 cup broccoli with butter spray, 1 cup instant rice, spinach salad

I drink about a gallon of water a day every day and take 2gr of flaxseed (pill), 1 vitamin, and 1.2gr of RYR daily.

Yesterday was just a 30 minute walk mild intensity.

I could start cutting back the liquor, but if I'm losing a pound a week already I'm not sure it matters? Local bodybuilder judge I've worked with says it really doesn't matter as long as it's not beer or mixed cocktails with sugar.

Today's workout went like this:

Chest/Biceps
Incline Hammer Strength Press 255 @ 5x5
Hammer Strength Bench Press 220 @ 5x5
Hammer Strength Decline Press 295 @ 5x5
EZ Curl Bar 100 @ 5x5
Alt dumb bell curls 40 @ 5x5
Hammer Strength Plate Loaded Curl Machine 100 @ 5x5
30 minutes cardio bike at low intensity (HR 125 - 130)

Today's food will go like this:
Pre-Workout - 1 scoop ON Whey

Post workout - 2 cups coffee :( (I'll fix this next week)

Lunch
1 can BB Lemon Pepper Tuna
10 Wheat Ritz
1oz Pretzels
1 cup instant rice
1 cup broccoli

Afternoon Snack
Apple
CarbMaster Yogurt

Before Dinner Snack
1 scoop ON Whey
1tbsp peanut butter

Dinner
1 bowl turkey chili
Spinach Salad
Maybe a slice of wheat bread with low fat cheese (thoughts?)

[Speedy1975]

Oh, does the ON Pro Complex mix up as nicely as the regular ON Whey? I love that stuff. Add water stir and let it set a couple minutes and it's like chocolate milk.

[CFD]

Originally Posted by Speedy1975

Thanks for the meal suggestions CFD. I like hard boiled eggs, I'll see about adding some of those in and I'll grab some more almonds next time I hit the store as well. I'll get the ON Pro Complex and check in to the maltidextrose. I just wanna be careful not to add any calories since things are working now at a 1pound per week loss.

I was down another pound exactly this morning to 163.5 and down .4% body fat to 11.2% over last Monday. So far since Jan 5th I'm down about 6-7lbs and about 1.6-1.7% body fat.

I struggle with my eating on the weekends. It's not that I eat bad, I just honestly forget to eat period. I get busy working on the car and I'm one of those people that gets laser focused on things and just doesn't stop till I'm done. I've actually gotten to the point that I start to feel REAL crummy. When my gal's around it's not as bad as she reminds me or brings me some food out to the garage.

Yesterday went like this:

1 scoop ON Whey before Church

After Church:
2 egg beaters, 1/4 cup oats, 1tbsp ICBINBL, 2 turkey bacon, 2 cups coffee

Lunch
1 scoop ON Whey, 2tbsp peanut butter, 1 oz baked chips

Dinner
1 stuffed sole, 1 cup broccoli with butter spray, 1 cup instant rice, spinach salad

I drink about a gallon of water a day every day and take 2gr of flaxseed (pill), 1 vitamin, and 1.2gr of RYR daily.

Yesterday was just a 30 minute walk mild intensity.

I could start cutting back the liquor, but if I'm losing a pound a week already I'm not sure it matters? Local bodybuilder judge I've worked with says it really doesn't matter as long as it's not beer or mixed cocktails with sugar.

Today's workout went like this:

Chest/Biceps
Incline Hammer Strength Press 255 @ 5x5
Hammer Strength Bench Press 220 @ 5x5
Hammer Strength Decline Press 295 @ 5x5
EZ Curl Bar 100 @ 5x5
Alt dumb bell curls 40 @ 5x5
Hammer Strength Plate Loaded Curl Machine 100 @ 5x5
30 minutes cardio bike at low intensity (HR 125 - 130)

Today's food will go like this:
Pre-Workout - 1 scoop ON Whey

Post workout - 2 cups coffee :( (I'll fix this next week)

Lunch
1 can BB Lemon Pepper Tuna
10 Wheat Ritz
1oz Pretzels
1 cup instant rice
1 cup broccoli

Afternoon Snack
Apple
CarbMaster Yogurt

Before Dinner Snack
1 scoop ON Whey
1tbsp peanut butter

Dinner
1 bowl turkey chili
Spinach Salad
Maybe a slice of wheat bread with low fat cheese (thoughts?)

You are listening but you're not LISTENING. First of all EAT YOUR DAMN BREAKFAST. Having a scoop of protein powder is not breakfast, when they say breakfast is the most important meal of the day it's for a reason. Right off if you eat no less than 2 or 3 hours before bed and then sleep for 8 hours that is a 10-11 hr fast you are now in a catabolic state you need food. It gives your metabolism a kick in the butt and gets the nutrients and insulin levels back in check. your above lunch, you ruined a half decent lunch with ritz and pretzels, yeah I know they're weat ritz but READ THE INGREDIENTS and adding them upped the carbs so the proportions are way off. How is 1 scoop protein powder and a tbs peanut butter considered anything,again although "natural peanut butter" is healthy but it's high in fat so how is protein and fat a snack or meal. Swap your lunch and dinner have the turkey chili earlier, high carbs. Swap todays first two, coffe pre workout protein post workout, these suggestions are a lot better than what you're doing but still not even close. You workout hard and eat like s$$t it doesn't work that way. you say you don't want to add calories so how about getting rid of the empty cals and substituting them with cals from foods that support your goals

[Speedy1975]

Guess I got some to learn on the diet. Surprised I've had decent success the past year though if it's THAT bad. Maybe I'll be like Arnold if I eat better haha.

Oh, to add insult to injury, it's just plan o'l Kroger peanut butter, not the natural stuff I compared the two one day and they are nearly identical content wise. Is there something I'm missing?

I've found in my case that when cutting I shred the fat a bit faster working out on an empty stomach first thing in the morning. I hit that scoop of protein to help avoid as much catobolism, but I don't want any carbs there so my body has to search for energy sources. It'll hit the fat stores first as they're easier to break down than muscle. I do need to add that post workout shake though, I've been reading up on that, but I'll have to cut something else from my diet to make up for the calories.

Now when I'm bulking, it's a different story. I'll eat the protein, oats with a bit of honey, and a banana as well before the gym, then have an Ultramet protein shake immediately after. But that's when I'm eating like 5,000 cals a day.

[PQ]

My diet............

2 bone plain chicken tacos. (chicken, lettuce, tamato, corn soft tortilla) At lunchtime.

Popcorn at night.

Coffee, Coffee, Coffee................................. And a coke in there.


Pretty simple.


And don't give me no 'that's not healthy' crap.

Bonnie gives me enough of that. She'll tell you herself that when I cut down and lift weights I look great. I FEEL great and ALL of my blood work shows perfectly normal. I even drop my cholestrol by 150. My doctor was amazed. So.............

When I wake up and find that everyone looks and is built the same one day, I'll subscribe to a theory or routine or diet that is common. Til then, I do it my way.

[CFD]

Originally Posted by Speedy1975

Guess I got some to learn on the diet. Surprised I've had decent success the past year though if it's THAT bad. Maybe I'll be like Arnold if I eat better haha.

Oh, to add insult to injury, it's just plan o'l Kroger peanut butter, not the natural stuff I compared the two one day and they are nearly identical content wise. Is there something I'm missing?

I've found in my case that when cutting I shred the fat a bit faster working out on an empty stomach first thing in the morning. I hit that scoop of protein to help avoid as much catobolism, but I don't want any carbs there so my body has to search for energy sources. It'll hit the fat stores first as they're easier to break down than muscle. I do need to add that post workout shake though, I've been reading up on that, but I'll have to cut something else from my diet to make up for the calories.

Now when I'm bulking, it's a different story. I'll eat the protein, oats with a bit of honey, and a banana as well before the gym, then have an Ultramet protein shake immediately after. But that's when I'm eating like 5,000 cals a day.

If you have had decent succes with what you've been eating I can pretty much assure you better results with good eating, I'm not familiar with that peanut butter but if you listed the ingredients I'd be happy to pick it appart for you. I see you're reasoning for working out on an empty stomach but it is off a bit. Early morning "CARDIO" has some benefits in fat loss the theory is where your system has no carbs to support your cardio you tap into stored fat reserves for fuel and I practice this myself when cutting. The problem is your body DOES NOT EFFICIENTLY BURN FAT FOR FUEL when undernurished, it is easier to break down muscle for fuel than fat. Weight lifting requires proper nutrition and fuel, the most efficient fuels for working out are carbs and the most muscle building nutritioun is protein but the two work together so Ideal workout nutrition is a combination of the right carbs and proteins.

[CFD]

Originally Posted by PQ

My diet............

2 bone plain chicken tacos. (chicken, lettuce, tamato, corn soft tortilla) At lunchtime.

Popcorn at night.

Coffee, Coffee, Coffee................................. And a coke in there.


Pretty simple.


And don't give me no 'that's not healthy' crap.

Bonnie gives me enough of that. She'll tell you herself that when I cut down and lift weights I look great. I FEEL great and ALL of my blood work shows perfectly normal. I even drop my cholestrol by 150. My doctor was amazed. So............. Attachment 204982

When I wake up and find that everyone looks and is built the same one day, I'll subscribe to a theory or routine or diet that is common. Til then, I do it my way.

So when you eat right and workout you drop your colesterol by 150 so when you don't you are unhealthy is what your'e saying, Bonnie give him a dope slap but try not to hurt him.

[Bonnie]

Originally Posted by PQ

My diet............

2 bone plain chicken tacos. (chicken, lettuce, tamato, corn soft tortilla) At lunchtime.

Popcorn at night.

Coffee, Coffee, Coffee................................. And a coke in there.


Pretty simple.


And don't give me no 'that's not healthy' crap.

Bonnie gives me enough of that. She'll tell you herself that when I cut down and lift weights I look great. I FEEL great and ALL of my blood work shows perfectly normal. I even drop my cholestrol by 150. My doctor was amazed. So............. Attachment 204982

When I wake up and find that everyone looks and is built the same one day, I'll subscribe to a theory or routine or diet that is common. Til then, I do it my way.

MAYBE THATS WHY YOU ALWAYS GAIN YOUR WEIGHT BACK!!! Because once you lose the weight you go back to CRAP eating!!!!!!!

Just sayin Dear!

Don't get me wrong, I do not think there is no set rule, everyone is differerent.......and I do believe people take the starvation mode thing too far, looking for an excuse to eat, but healthy eating habits is where it at!