Hi all my daily diary.

Maximus180

Maximus180

New member
Hi I'm a 36 year old, 6ft 1 Male weighing in at 22st.

Due to redundancy I have a lot more time on my hands in my quest for employment so recently started dieting (AGAIN LOL) .

Please be as stern as you like, ny motto is any advice is good advice, I'm learning and would like to know all your thoughts/ideas/ knowledge.

So here goes....

Breakfast 9am, 40g of rice krispies with 200ml semi skinned milk.

Lunch 1PM salad(grated carrot, lettuce, cucumber, sweetcorn, leafy salad leaves) with 2 boiled eggs, and either 1 pack of flavoured noodles or 1 pack of microwave rice. Salad cream on top.

Dinner 6PM 60g chicken breast, 2 cups of boiled vegetables (carrots, peas, broccoli, sweetcoen) with salad cream.

Drinks water mixed with double concentrate cherries and berries squash. Approx 3 litres a day.

Exercise is atleast a 5 mile walk every morning around 10am,, around local area (downhill/uphill/flat)

Any ideas appreciated. Thank you in advance
 
Hi, Maximus & welcome. Good to see you started a diary.
You are starting off quite drastically. Have you estimated calories? I would think about having more protein at each meal & ditching the squash. If you are going to really cut calories you need to make sure you are getting adequate nutrition. Are you able to see a nutritionist? I think you would really benefit from that.
Walking is great & 5 miles a day is pretty good. It will help keep you motivated :)
 
Hi Cate, thank you for the welcome. Estimated around 1000-1200 a day. Thank your for advice, I will switch to plain water from now on.
 
Does it matter that I'm walking early in the morning? Only time I can seem to do it. I will try and see if my gp can refer me to a nutritionist. Also I will look up nutritional needs online to try and get a better understanding whilst I wait for an appointment. That is again Cate.
 
It’s best not to go under 1200. Maybe add a piece of fruit. You get used to plain water. Walking anytime is good.
 
I wont, This dieting is a complicated thing to understand lol. I sont know what to eat when to eat it, portion size lol. So I think a nutritionist is best option
 
If it's all a bit daunting to you try inputting your current food into one of the free nutrition apps and see where you're doing well and what kind of nutrients you're lacking. That's the easiest way to get a feel for the major things. Although of course if you can go to a nutritionist that's awesome! I personally think 1200 kcal for a grown man is very low and would rather see you on 1700 or so, but that's up to you.
 
Hey Maximus, welcome!

On calories, I would suggest you google "If It Fits Your Macros", it will give you recommended macros based on your height, weight, sex, and weight loss you are hoping for. You can do this for free online. Hitting protein targets is pretty important to ensure you are losing fat and not muscle.

Tyler
 
So this is the advice the macros gave me. Seems like alot of calories. Way more than I'm eating now.But atleast I have a guide. Screenshot_20201113-172822_Chrome.jpgScreenshot_20201113-172822_Chrome.jpg
 
That does seem a little high! You could probably have a deeper deficit given your starting weight. I use a service called Avatar Nutrition, it adjusts my target macros every week, it's also my calorie/macro tracker. It costs me $9.99/mo.

A free option is MyFitnessPal, it also tracks calories and macros along with giving you a recommendation. My only issue with MyFitnessPal is I think the protein recommendation it gives is too low.
 
ju
Maximus180 said:
I wont, This dieting is a complicated thing to understand lol. I sont know what to eat when to eat it, portion size lol. So I think a nutritionist is best option
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I agree! if you let yourself get in deep with ALL the different factors you can go crazy! I tend to stick with low cals high protien low carb. Thats what works for me. I dont' get too concerned with anything else. Just find the right combination that helps you without overwhelming you and then just make little adjustments as you go :)
 
I'm more than comfortable with what in eating at the moment. Obviously due to advice I've received here I've changed a few things, like removed squash and sauce. I'm going to add more protein, and add more fruit into my diet. Just preying I lose atleast 5lbs this week to keep me motivated.
 
First week 5 lbs is possible at your starting stats - please don´t count on losing that much every week though! 3000 kcal/day at your current weight, while walking 5 miles a day, would probably have you losing a pound a week or so. You could probably start with two pounds a week (after the first week or so, which are often more) but the deficit needed for much more than that tends to be hard to maintain. If only because your protein requirements are calculated per pound of body mass, protein has calories, going too low on protein would have you lose more muscle mass during your weightloss, in turn making you burn fewer calories at rest. A pound of fat is around 3500 kcal so every 500 kcal of extra daily deficit would add up to an extra pound of weekly loss.
 
It's my first week of walking 5+ miles a day whilst dieting. I've lost 4lbs, 2lbs and 2lbs in last 3 weeks just from dieting. Also I'm eating alot less than 3000 calories a day I'm around the 1200 mark. Maybe I added a few more through sauce and squash. But they are gone now.
 
So today I tried 100g of plain porridge oats, with 250ml of low fat milk with a banana for breakfast. 1 pack of spicy noodles 2 boiled eggs and 1 1/2 cups of salad. For evening meal I had 300g chicken breast, 1 cup of green beans and 2 cups of broccoli, with 150g of mushy peas. Drank around 2ltrs of water today.
 
Maximus180 said:
It's my first week of walking 5+ miles a day whilst dieting. I've lost 4lbs, 2lbs and 2lbs in last 3 weeks just from dieting. Also I'm eating alot less than 3000 calories a day I'm around the 1200 mark. Maybe I added a few more through sauce and squash. But they are gone now.
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Ah, that´s right, you said so. In that case I´m afraid you´re unlikely to see a big drop this week. Water in your leg muscles and all that. I do like the look of your calories a lot more today: 2000 or so?
 
Maximus180 said:
So today I tried 100g of plain porridge oats, with 250ml of low fat milk with a banana for breakfast. 1 pack of spicy noodles 2 boiled eggs and 1 1/2 cups of salad. For evening meal I had 300g chicken breast, 1 cup of green beans and 2 cups of broccoli, with 150g of mushy peas. Drank around 2ltrs of water today.
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That looks good, Max :)
 
So after walking 40+ miles, eating same foods as I have for the last few week. I only lost 1lb. Very disappointed seeing as I lost 2lb last week with no walking and a cheat day. Any tips guys? I just wanna lose weight quick. I'm at the point now where I think walking isn't helping to lose any weight, so I need to reduce calorie intake.
 
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