Its Go Time!

not really:11doh:
But I try to stick with home made healyer(ish) foods and only fast food is subway (and that what ones a week maybe)

I love huge salads lots of fresh fruits and veggys and such,
just about all junk food is gone (small piece of cake os something just for the taste
thats why i got fat, loved the taste of food
this slice of cake is good, maybe the next will be better
Click to expand...

but you know, it could be alot better, or alot worse:(
 
mattdude said:
not really:11doh:
But I try to stick with home made healyer(ish) foods and only fast food is subway (and that what ones a week maybe)

I love huge salads lots of fresh fruits and veggys and such,
just about all junk food is gone (small piece of cake os something just for the taste
thats why i got fat, loved the taste of food

but you know, it could be alot better, or alot worse:(
Click to expand...

I have read most (not all of your journal), so I may have a little catching up to do, but have you figured your approximated needs in calories, your nutritional ratios, and adjusted your deficit according to your goals?

What can I help you with?

You state it, and I will try to help you. First with diet.


Chillen
 
mattdude said:
More strength. Less bodyfat.

3216-3500 Total Calories Needed

So I should eat at 2716-3000?
Click to expand...

Did you determine your calorie needs through Benedict? (like the one on this site in the nutrition 101 sticky?)

If so, what multiplier did you use?

or you could use this to simplify matters:


(Originally Posted by Wrangell)



The "normal" deficit range to "begin" is generally 300 to 500 calories in deficit from your approximated MT Line (or your 3216-3500, if this is correct). Its just a general guide line.


Then you can determine your nutrient needs through this: (from your end deficit amount or MT line - deficit)

Nutrient Ratios: Example ONLY


Calories per gram of the three major nutrients:

Protein: 4 calories per gram

Carbohydrates: 4 calories per gram

Fat: 9 calories per gram


Example Configuration:

Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams

Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams

Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams

Mat you have to nail down a goosd"starting" diet plan to start your fat loss quest off in the right direction. You may have to adjust it, but start off with a solid foundation.

Best wishes,

Chillen
 
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Ok, so I know how much I need, I just have no idea about the food part.

Eat apple no ice cream is easy.

But this is some what over my head:confused:


Usless the food is over priced, I should not have a prob getting it, but i dont know what to get...





i gotta log, chat ya up later, thanks for everything sofar
 
mattdude said:
Ok, so I know how much I need, I just have no idea about the food part.

Eat apple no ice cream is easy.

But this is some what over my head:confused:


Usless the food is over priced, I should not have a prob getting it, but i dont know what to get...


i gotta log, chat ya up later, thanks for everything sofar
Click to expand...

Okay, let me post an example of what to eat, young man.

I sincerely hope this helps you.

Here ya go:


○ Try eating 5 to 6 smaller meals during the day.


This should be the "target". But do not get upset if you cannot eat this frequently. It WILL NOT hurt your fat loss or weight gain goals. Just be sure to eat your alloted calories per day, and if you can get a pre and post workout meal in as well.

○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats

○ Drink lots of water during the day and before, during and after exercise

○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Fish, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.

○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds



○ Vegetable suggestions:

ROOT VEGETABLES: beets, sweat potatoes, yams

GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach

OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).

And if you are wondering about cereal:

1. Steel Cut Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.

2. Various types of Go Lean Kashi cereals.

3. Fiber-One. (60 calories per 1/2 Cup, and source of fiber)

4. Grape Nuts

GRAPE-NUTS:

Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.

Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.

5. Shredded Wheat and Shredded Wheat and Bran: (NOT SUGAR TOPPED)

POST SHREDDED WHEAT ORIGINAL SPOON SIZE

Ingredients: WHOLE GRAIN WHEAT

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
=========================================================

Post Shredded Wheat and Bran

Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one

Both are devoid of any "added in" sugars.


Alpen No Sugar Added Cereal

Serving size: 2/3 cup servings per container:7

calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g

Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box






This naturally delicious swiss style cereal has no added sugar or salt and is very low fat. A combination of oats, wheat, barley with raisins and roasted hazelnuts and almonds makes this a healthy alternative for your morning meal.

====================================================================

Let me know if this helps you, if not, I will try to post more on food choices to help you more.

I didnt realize you werent getting alot of responses, and I want you to know we are here to help you, and I wish you much luck.

You are not alone. Be tough.


Chillen
 
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mattdude said:
But this is some what over my head:confused:
Click to expand...

Let me know what part you dont understand, and I will try to clarify it for you. I am here to help you all I can.

Dont be ashamed. Be excited.

Be excited to know that education is what slam DUNKS the goal SKUNKS.

Hope all is well today.

ROCK ON


Chillen
 
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How important is the perfect diet?
I'm not looking to be 250lb of muscle with 5% BF.
Just wanna be healther and have more strength, I'm gonna go crazy over it.
BUT, I do want to eat healther, and get what my body needs:cool:



btw, GREAT post, and I do eat alot of that, not all but alot
 
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