T4C sample nutritional plan for fat loss

[time4change]

So this is a sample of what I may eat in a day. This plan is derived from the crossfit journal may 2004 and is called the zone or block diet. Its supposed to give me 30% Fat 30% Protein and 40% Carbs if i work portions out accordingly. I may swap breakfast or dinner for a horleys ripped factors protein shake depending on whether i am having a gym session in morning or night

Thoughts welcome.

Breakfast:

2 eggs

2/3 cups oats

1 cup milk

Snack:

1/2 cup grapes

3 almonds

30grams chicken

Lunch:

135grams fish

1 lemon

1 and 1/4 cups brocolli

1 and 1/4 cups zuchinni

Snack:

1/2 grapes

30grams cheese

Dinner:

135 grams pork

1 and 1/4 cups brocolli

1 orange

[PeterDolan]

Not sure if typing mistakes or troll post?

What's your stats?

[AZIDE]

.

[Luigi]

lol 30 grams of chicken you cant be serious ? thats like half a bite.

[FellowshipOfTheRon]

please forget the myth of pre-set meal plans, you can't just find one online to work for you unless it happens to have been made for someone with the exact same body and goals as you.

when you dieting to lose fat, you must eat less than your body needs for normal maintenance BUT it's not going to be helpful for you at all if you start following the diet of a 7yr old girl.

check out this section : content.php?id=162 specifically read the part about working out your caloric requirements (calculator is provided there too). that calculator will show you your maintenance level as well as a fairly safe caloric intake level for fat loss. Only once you have the required intake level you can start making up your own meal plan with the healthier food choices, keeping your macro split in mind. To find out calories/macro-nutrients of your foods you can check out the labels on the back of them or look them up on online sites like myfitnesspal.

[time4change]

Hey what can i say. This is what th personal trainer gave me and im starting to question if he is even qualified! I do feel as if it is too small aswell...

lol 30 grams of chicken you cant be serious ? thats like half a bite.

[time4change]

please forget the myth of pre-set meal plans, you can't just find one online to work for you unless it happens to have been made for someone with the exact same body and goals as you.

when you dieting to lose fat, you must eat less than your body needs for normal maintenance BUT it's not going to be helpful for you at all if you start following the diet of a 7yr old girl.

check out this section : content.php?id=162 specifically read the part about working out your caloric requirements (calculator is provided there too). that calculator will show you your maintenance level as well as a fairly safe caloric intake level for fat loss. Only once you have the required intake level you can start making up your own meal plan with the healthier food choices, keeping your macro split in mind. To find out calories/macro-nutrients of your foods you can check out the labels on the back of them or look them up on online sites like myfitnesspal.

Thanks for this. I think this is the best and only way to do it. Problem with my gym Iv started to realise: Each trainer gives generic programs to everyone.. and its prob wise for me to listen to the people on here!

[time4change]

What's your stats?

Female, age 19, weight 78kg atm. Height 170cm.

Posted a pic aswell if that helps a bit. I dont think Im extremely overweight but I do know I carry way too much fat on my mid section :shifty:

[teamfatboy]

Generic programmes are for generic people :doh:

That's why so many people fail at "dieting" - they get given the answers, rather than having to work out for themselves what works for their unique metabolism.

[icecream]

Their generic programs will often be something that works for THEM too. A lot of trainers aren't actually qualified to give out nutrition plans, but do so anyway because they spent a morning doing MoH guidelines with their tutor.

[startinfromscratch]

here is a really usefull article. even though neither of us is prepping for a bbing show, its an excellent explanation of how you can construct a diet plan and the way you can manipulate your macros:

layne norton's guide

have a read of this, you will realise that your trainer is not giving you good advice - even a fat pler like me could make you a better plan than that :pfft:

[J Banger]

if you asked for a rapid weight loss diet then thats what you have been given.

It will work too, fast, but the trick would be to stick at it, then after that easing yourself back to a normal way of eating.

I was put on something similar end of last year and I lost 2 kgs the 1st week then 1.5kgs each week after that, so it will work but its not a realistic view of how you should eat and thats when weight starts to come back on when you start to eat normal again.

im a male at 100kgs at the time I done a similar diet.

Ide say a more realistic diet should be approached and go for the safe 500grams a week weight loss, then 8 weeks out from xmas, the summer holidays, if you still want to lose a few quick kgs then jump on this diet to quickly lose a few more..

I lost 8 kgs in 6 weeks which was awesome, ive put 5 kgs back on but thats just been the last few COLDER months and thats ok,(hard to eat salads in winter) im still keeping up with the gym and fitness and still feeling good, will be doing a diet again come September.

So what im rambling on about is if you want to get buff by xmas, summer time, you have 6 months, I say establish a good ass kicking fitness programme and a safe diet, get them lunges working and get addicted to feeling the burn, then come October November, hit that strict diet to shed the last few annoying bits.

seen your pics and I rekin its mostly dieted associted fat.

you should get good results in 6 months

Cheers

[Ninja]

Wtf 3 almonds? 3?

A lemon for lunch? How do you eat a lemon?

I think your pt is trolling you. That or you need to get a new one. The only thing you will achieve with this diet are cravings- fat loss will be minimal and then you will stack it all back on and more when you eat everything in sight after a week. if you want to get lean and gain a little muscle you have to eat more quality proteins and fats while you shed the fat.

[time4change]

Wtf 3 almonds? 3?

A lemon for lunch? How do you eat a lemon?

I think your pt is trolling you. That or you need to get a new one. The only thing you will achieve with this diet are cravings- fat loss will be minimal and then you will stack it all back on and more when you eat everything in sight after a week. if you want to get lean and gain a little muscle you have to eat more quality proteins and fats while you shed the fat.

Uhmmmm a lemon as in squirting the juice out of it onto fish?? not exactly going to go post a whole step by step recipe am I? Definitely agree that I need to eat ALOT more to have effective and LASTING fat loss results. Trainer is now no longer working for my gym so thank th lord lol! Even a muffin top like me could tell this guy is on something...

[Terrymundo]

Generic programmes are for generic people :doh:

That's why so many people fail at "dieting" - they get given the answers, rather than having to work out for themselves what works for their unique metabolism.

Extactly!! Diets take years for an individual to tune. BB is all about learning what your body responds to. You will gradually learn over time what your body requires to grow, maintain and drop fat. i'm still learning. I'm a huge fan of eating protein to your body weight. I do 700-kilo ED of chicken @ 117-122kg bodyweight the only thing ever change is my carb intake. Small changes are key.