Will my plan work???

[j0n1n]

Hi guys,

im a 38 year old male...6' 2" tall and weigh in at 113kg or 249.122 lbs
to be honest im very surprised i dont weigh double that...after 10 years of snacking crisps, chocolates and sugar sweets at night, as well as drinking 2 to 3 litres of Coke a night (most nights)
microwave popcorn is my favourite thing in the world!!!
im actually very happy with my body, im pretty athletic looking...except for my stomach!!! which is where most of the fat sits..
in the last few years i have been playing soccer a couple of hours a week, and since April this year I have been doing one to three hours a week of kickboxing in my kitchen.I do seem to have lost a little weight (so people keep telling me)
but have only really decided to get serious this last week...im going to Brazil the end of February and have set myself a goal to lose at least 15 to 20KG...specially round that gut region. I have nearly four months and feel this will be achievable.

The last three days i have cut out drinking coke and eating at night...sure i will sneak downstairs and eat a carrot or a tomato. But I want to cut this out all together in the next few days. Today i had all-bran and oat meat cold for breakfast, for lunch a sandwich (turkey) and an apple, and three potatoes a piece of chicken breast (done in the George Foreman) and a bit of spinach and beetroot salad with pine nuts, no dressing (yummy, you should try it!)

i just read an article that if you want to lose weight you shouldnt eat grain and oats, as it raises your sugar level, it then went on to say you will be hungry soon after and will crave sugar. Well that serial mix is the only serial that keeps me feeling full from 7 to 12...(and i didnt have a big bowl) and i didnt crave sugar later either...anyway the point is...how will i really know what to eat...should i just follow some online diet plan?

this week im planning to train basic Brazillian Jujitsu techniques with a light workout and running on the treadmill in the mornings before work, and kickboxing at night. If i stick to small portions of food...breakfast, lunch and supper as well as my training regime will i lose the weight? or do i still really have to get hardcore on my intake? (ie, know exactly what food types etc to be eating when [like a dietician])

thanks for reading...any tips, help, advice and criticisms welcome...thanks again

j0n1n

 

[OlutionWLR]

-Eat every 3 hours or so.
-Get protein at each meal such as a protein power shake or lean meats or eggs.
-Oats are great and you can even put them in your shakes dry and then add water
-Eat as much veggies as you would like in place of other snack foods and don't worry if you feel like you are eating too many, they are still so much better that what you wrote above.
-Eat mostly low glycemic carbohydrates throughout the day. Google what that is.
-Drink plenty of water to make your urine a lite yellow or clear.
Keep refined sugar such as soda pop to a minimum such as once or twice a week and eventually none.

 

[San2]

Why eat every 3 hours? And what's with the protein overkill?

 

[zabyujaq7]

I can't stop eating.

 

[mikespitzer]

I would second the suggestion above that you should get the grams of protein per day that is equivalent to your target lean body weight.

Thus if you think 185 lbs is about right for you , then aim for 180 grams of protein per day.
Fats = to about 0.2 X that desired bodyweight
Carbs modified as needed for desired weight goals as the other post explained above

Reason for eating every 3-4 hours ?
The body's digestion system works in 3-4 hour windows -- i.e. What you don't use or excrete in the 4 hours after eating can be deposited as body fat stores.

That and also the body will only assimilate 30-40 grams of protein per 3-4 hour window of time.

A good analogy is that of a car ... You can't just fill up the tank one time with 100 gallons of gas and drive California to Florida
You must refuel as you drive

Thus you ideally modify your carb intake to the planned activity for the next 4 hours after a meal

Bottom line , eating 2000 calories in a a single meal will NOT be treated by the body the same as 5 meals of 400 calories spaced out among the day.

Here is an example of a low carb diet that is "close" to the kind of eating plan that combined with exercise should help you reach your Feb goals ....

View attachment 21596


Michael Spitzer
Author
Fitness at 40,50,60 and Beyond