Sport Suggestions on Eating Right for me.

[jungleb]

Would like some suggestions on losing pounds as quick as possible, yet minimize muscle loss.

Current Weight: 255
Goal: 180

Basically, I am doing a heavy 5 day workout and walking 2.5 miles 5 times a week as well. The workout takes about 1 hour and the walk 45 min.

My typical Day includes.
7:30 Protein Shake (on the way to work)
10:00 Slice of low cal bread with 'can't believe its not butter, butter' with Turkey on it with an apple.
1:00 Can of Tuna with 1/2 cup of white rice, an apple or orange, sometime replaced by brocolli.
4:00 Protein Shake
6:00 -7:00 Work Out
7:00 Protein Shake
7:00 - 7:45 Walk
8:00 - Salmon or chicken Breasts, vegatatables, then fruit for desert.


Shouldn't you be able to lose 5lbs a week from 255 to 210. I realize in order to achieve that, you would have to go under 15,000 cal per week, but shouldn't that be possible and still maintain a good diet?

Currently, I am losing about 2-3 pounds per week, but would like to go for 5. Any suggestions? Or is that taking a huge chance on muscle loss?

One thing I was thinking while writing this, is maybe increase my 1:00 meal to include low fat cottage cheese as well, and then dropping the 8:00 dinner (which family won't like because I am the cook) to maybe something else that wont sit on me in bed. hmm

 

[Kuja]

2-3 pounds per week is perfect, 5 seems a bit unhealthy.

 

[jungleb]

From the lack of replies..

I take it from the lack of replies the diet is ok?? what about more greens and cutting back on the fruit. Maybe 1 apple per day and then my 1:00 and 8:00 more vegtables? Or, to keep from carrying over any Carbs at night, just have an all meat dinner and eat more vegtables thoughout the day? Sound reasonable.. or just keep it like it is?

 

[~LV~]

I'd add fiberous green veggies to each whole food meal and also switch meal 1 to meal 2. I'd suggest to get a whole food meal in you for meal 1.

 

[niceone]

get some EFAs in there. You can add Flax oil or Udo's oil to your shakes.

 

[jungleb]

Not sure if I follow you.. LV

Sorry LV, I understand the vegge green fibers, but wasn't sure on your later statement?

Are you saying switch the first two entries? Like so...


7:30 Slice of low cal bread with 'can't believe its not butter, butter' with Turkey on it with an apple.

10:30 Protein Shake (on the way to work)

1:00 Can of Tuna with 1/2 cup of white rice, an apple or orange, sometime replaced by brocolli.
4:00 Protein Shake
6:00 -7:00 Work Out
7:00 Protein Shake
7:00 - 7:45 Walk
8:00 - Salmon or chicken Breasts, vegatatables, then fruit for desert.

And, what about the 8:00'o clock one.. any changes to that you recommend.

Niceone - taking flax oil caps - morning, evening.

Thanks.

 

[Masher]

Prob get criticised for this but i think this post on the Mens Health forum is absolutely top notch, someone else from this forum posted it early and im just repeating it! Its seriously worth the read despite being almost 7 pages long



Hope all goes well!

 

[~LV~]

Sorry LV, I understand the vegge green fibers, but wasn't sure on your later statement?

Are you saying switch the first two entries? Like so...


7:30 Slice of low cal bread with 'can't believe its not butter, butter' with Turkey on it with an apple.

10:30 Protein Shake (on the way to work)

1:00 Can of Tuna with 1/2 cup of white rice, an apple or orange, sometime replaced by brocolli.
4:00 Protein Shake
6:00 -7:00 Work Out
7:00 Protein Shake
7:00 - 7:45 Walk
8:00 - Salmon or chicken Breasts, vegatatables, then fruit for desert.

And, what about the 8:00'o clock one.. any changes to that you recommend.

Niceone - taking flax oil caps - morning, evening.

Thanks.

Excactly bro.

You may want to change that meal 1 to some egg whites with oats/apple though.

 

[hello_kitty]

This sounds like not enough calories to me. Then again I don't know what your protein shakes are like.

 

[jungleb]

Calories

The protein shake are 130cal per serving I believe. Now, the last one though after my workout is a pretty high cal one tho.. my workout partner that is trying to gain weight from 165 makes some mean shakes, I told him I wanted to post some of them online to you guys to try out and see what you think.

But, they are high in calories. Sometimes I just say, 'I can't eat that!!!'. Although I would put them up against any shake in the world for taste. My wife picked up one one time and flipped out on how good it was.