Sport A little Nutrition Advice

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Falco1

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I am new to the forums here. About 3 months ago I weighed 252lbs at 5'11" and decided to make a change, well since then I have lost 26 pounds and I feel much better. My question is, Am I doing the rights things in my diet and exercise to continue my progress? I want to lose another 10-15 pounds and then really hit the weights hard. Below is a sample of my daily food intake:

Breakfast:
Yoplait Light yogurt drink with a piece of fruit or a serving of oatmeal with a piece of fruit or a few slices of turkey and yoplait.

Snack:
Granola bar or a few pieces of fruit

Lunch:
Turkey Sandwich and some fruit or large salad with grilled chicken, or grilled chicken with steamed veggies.

Snack:
Same as above snack

Dinner:
Grilled fish, chicken or steak, plain baked potatoe or some steamed veggies

Snack:
Same as other snacks

I drink a protien shake right before I go to bed. I also replace a meal or snack with a MRP bar or drink. I do 30-45 minutes of cardio a night and perform lunges, squats and upper body lifting using various dumbells at home a few nights a week.

Do you guys think I am on the right track to lose an additional 10-15lbs of fat while putting on some muscle and toning up? I appreciate any info or feedback both positive or negative.
 
Falco,
I absolutely think you are on the right track to lsing more weight. Your diet sounds realistic, yet smart and restrictive. Listen to you body in teh upcoming weeks as far as REST and CRAVINGS. Its okay to splurge once in a while but just make sure you make up for the calorie surplus by expending more (in the form of cardio).

Keep me posted on your progress!

John
 
I usually "Cheat" one meal a week and it is usually my Saturday dinner, and when I do that, I will do my cardio for 1.5 mile run in the AM and 30-45 minutes at night on a machine. I just want to lose fat and not muscle, so I been increasing my protein intake and started doing the weights as I mentioned in my previous post. Once I lose the 10-15lbs more of fat that I want to lose, I will head to a gym and start packing on some weight is the form of muscle or atleast getting lean and toned. I also forgot to mention that I drink about 2 gallons of water a day. This is not just because of my diet, I always did drink that much, even in my unhealthy days.
 
nice work your going great !!! do you really need to question when you have lost so much weight !!! haha good job very inspirational
 
Falco1 - You dont know how great it is to have some1 new to thins forum ask a question like that. You've given us good info and it look like youve done lots of research into it.

Your doing really well.

If you wanna get in to weight training then you gotta forget about how much you weight, cos you'll put on a lot of lbs, some will be fat, but you gotta take your mind off it. Start to measure your progress by the amount of weight you lift, or the reps.

Choose a workout from the diary section and let us know when you start.
 
That's a great diet, better than mine most days :(

The only thing i'd suggest is sticking with grilled fish or chicken for the evening meal, steak is quite high in saturated fat.
 
manofkent said:
Falco1 - You dont know how great it is to have some1 new to thins forum ask a question like that. You've given us good info and it look like youve done lots of research into it.

Your doing really well.

If you wanna get in to weight training then you gotta forget about how much you weight, cos you'll put on a lot of lbs, some will be fat, but you gotta take your mind off it. Start to measure your progress by the amount of weight you lift, or the reps.

Choose a workout from the diary section and let us know when you start.
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Well, I have to give this site alot of credit. I was in a rut there for a while and I then stumbled upon this site, did alot of reading, adjusted my diet accordingly, and it got me out of my rut and helped me 10 pounds. I understand that serious weight training will back on some weight, including fat, but should I try to lose this last 10-15 pounds of fat I want to lose before I get into a serious weight program? If you don't think so, I guess I will have to kick it up a notch.... :D

I really want to thank everyone for their praises and encouragement, and I will keep you posted on my progress, as I made another adjustment to my diet this morning. Again, THANK YOU!!!
 
I think you could probably begin weight training without losing the extra fat and at least get your body used to light weights so you arent sore when you start going heavy. Changing your diet and lifting weights in itself may take care of some of that extra fat, and the extra fat will be easier to lose once you have built more muscle because muscle burns more calories than fat does.
 
Is it common to get "gassy" and have to make more trips to the bathroom when you increase your protein intake? I know this is what it was from, because that is the only thing I really changed in my diet, other than increasing my calories a bit because I felt like I wasn't eating enough.
 
That sounds like it might be a lack of fibre. As there's not a lot of fibre in most high protein foods it's common. You coud try a bowl of bran for your breakfast to increase fibre intake. Alternativly you can get a supplement called konjac fibre. It's better quality fibre than most stuff and a 5g supplement can be more than sufficient.

Or it could be nothing to do with fibre at all :eek: , but it's worth a try, and it's always advisable to get plenty of fibre on a high protein diet. It prevnts the meat from sitting in your intestines too long and rotting (which causes cancer).
 
I get quite a bit of fiber, I take a fiber supplement twice daily and along with my oatmeal and wheat bread, I would say I am getting 20 or so grams a day. Do you think I may need more that that? All I know is that if I keep this up, I am gonna get sick of myself, let alone my family getting sick of me....HAHAHA
 
Falco1 said:
I am new to the forums here. About 3 months ago I weighed 252lbs at 5'11" and decided to make a change, well since then I have lost 26 pounds and I feel much better. My question is, Am I doing the rights things in my diet and exercise to continue my progress? I want to lose another 10-15 pounds and then really hit the weights hard. Below is a sample of my daily food intake:



Do you guys think I am on the right track to lose an additional 10-15lbs of fat while putting on some muscle and toning up? I appreciate any info or feedback both positive or negative.
Click to expand...


Your nutrition sounds pretty good. The only changes I would make are ditch the Yoplait...(too much sugar) and cut the starchy carbs at night.

I found that when something is 'low fat', they load up on the sugar content.
 
Based on my RMR, it says to maintain I need to intake 2130 calories a day, and of course cut it back by 500 to lose weight, so to achieve further fat loss, what should my breakdown of Protein, Carbs and Fat be, and would it be healthy to reduce my calories a little further? I am doing basic weight exercises at home with dumbells to try and keep the muscles stimulated so that I don't lose a lot of muscle as I am dieting. I will do chest shoulders and tri's on day 1, legs and abs on day 2, then back and bi's on day 3, take a day off, then repeat. I perform 30-60 minutes of cardio (strider, jump rope, jogging or sprinting up and down my steps) every night. I am sorry for all the questions, but I just want to make sure I am doing the right things. As far as the Yoplait, this one has 9g of sugar, is that too much?
 
Yoplait overall isn't that great. Although, I eat it all the time its GoOd. It has high fructose corn sryup in it. Thats what you ususally want to stay away from.
 
It depends on the quality of the fibre Falco1. If the supplement is high quality fibre then your probably getting enougth. If it's just bog standard fibre, then you need no less than 35 grams a day.
 
Bryn said:
It depends on the quality of the fibre Falco1. If the supplement is high quality fibre then your probably getting enougth. If it's just bog standard fibre, then you need no less than 35 grams a day.
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Yea, it is just the standard Metamucil. Is there a good quality fiber that you guys recommend?
 
Well I am 6 months into my program and I took alot of your advice from this post and incorporated it into my life style. I went from a 44 waist and my next trip to the store will have me purchasing a 34 waist. I have lost a total of 38 pounds, but numbers aside, I feel amazing. I kicked up my cardio to include 30- 60 minutes of bike, jogging or jumprope every night and do fairly intense weight trainging, upper body monday, wednesday and friday and lower body and abs tuesday, thursday and Saturday. The weight training is with a bunch of dumbells I purchased for home but they get the job done. Based on what I described above, do you think it is realistic to drop another 15-20 pounds (my goal target weight) by May? My typical diet is :
Yesterday:

Breakfast- 3 eggwhites with whole egg omlette with turkey and mushrooms
snack - non-fat yogurt with an orange
lunch - turkey and veggies on a whole grain wrap
snack - MRP bar
Snack - Orange and bananna with 1 cup of cottage cheese(1%)
Dinner - Large salad with grilled chicken
Right before I went to bed, after my workout - 1 cup of cottage cheese and glass of fat free milk.

All of this with the addition of my usual 2 gallons of water a day.
 
I think your diet is pretty good on calorie intake. I'm curious to see exactly what your weight training plan consists of. You should post that in the weight training section.

Congratulations on your achievements so far. Hard work pays off.
 
tonymcclellan said:
I think your diet is pretty good on calorie intake. I'm curious to see exactly what your weight training plan consists of. You should post that in the weight training section.

Congratulations on your achievements so far. Hard work pays off.
Click to expand...


Well when I say intense, I guess it is intense for me, since I haven't lifted weights in so long. My weight routine consists of the following:

Monday, Wednesday and Friday:
Chest
3 sets of 12-16 reps of weighted pushups
3 sets of 12-16 of dumbell presses
Shoulders
3 sets of 12-16 dumbell shoulder presses
3 sets of 12-16 shrugs with dumbells
3 sets of 12-16 dumbell lateral raises
Tris
3 sets of 12-16 tricep curls
3 sets of close grip push-ups
3 sets of tricep extensions
Biceps
3 sets of dumbell curls
3 sets of concentration curls
3 sets of hammer curls

Tuesday, Thursday and Saturday:
Legs
3 sets of weighted lunges
3 sets of dumbell squats
Abs
3 sets of crunches
3 sets each of various core exercises

All my sets are done with incresing the weight with each set.

I also either jog 2 miles or ride the stationary bike for 10 miles every night of the week. Sometimes twice a day depending on my work load. I know I am not getting a great workout at home with just dumbells, but I feel as long as I am doing something it has to benifit me. I am planning on building a large shed in my back yard this spring and put in a mini gym out there. Basically few cardio machines, a heavy bag and some type of weight machine. I have been looking at the Marcy machine that incorporate free weights. With a 5 year old at home and my work schedule, a gym membership just isn't an option for me right now.
 
I definitely know how it goes with the busy schedule. I have my son coming in about two weeks, I work full time and go to school full time, time is of the essence. At least you've set aside that time every night to better yourself.

How long does it take you on Monday, Wed, and Fri to do your whole routine? What I am thinking is cutting your workouts into groups: Mon chest/tris Tues-Cardio/abs Wed-shoulder/back/biceps Thurs-Cardio/abs Fri-legs Sat-cardio/abs Sun-rest

This will shorten your workouts, while still giving great results. Your assortment of exercises looks good. I would also add a post workout protein supplement to feed the muscles. Let me know what you think.
 
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