long term Fat loss: just starting out

[Mike250]

ok so i am about to embark on what hopefully will be a successful fat loss journey. I'm 32, 5'9 260lbs with 30% BF fat so there is a lot of fat to shed. this is what i had in mind for starters:

 

Meal 1: 1/4 cup oats, 1/4 cup chopped apples or frozen berries, 1/4 cup walnuts, 1 scoop whey protein

 

Meal 2: 1.5 cups-2 cups of frozen veggies (spinach or green beans, maybe some carrots thrown in there too), 

 

Meal 3: repeat of meal 2 with some sliced almonds for some fats

 

 

any feedback would be appreciated

[maccaz]

ok so i am about to embark on what hopefully will be a successful fat loss journey. I'm 32, 5'9 260lbs with 30% BF fat so there is a lot of fat to shed. this is what i had in mind for starters:

 

Meal 1: 1/4 cup oats, 1/4 cup chopped apples or frozen berries, 1/4 cup walnuts, 1 scoop whey protein

 

Meal 2: 1.5 cups-2 cups of frozen veggies (spinach or green beans, maybe some carrots thrown in there too), 

 

Meal 3: repeat of meal 2 with some sliced almonds for some fats

 

 

any feedback would be appreciated

 

that is a disaster mate

 

where is the meat? or if you are vege (yikes) where is the protein?

1 scoop of whey and some nuts is not sufficient

 

eat 2 grams of protein per kg of body weight as a guideline, check protein content of the foods you eat. for example 100gm of chicken does not = 100gm of protein

[Mike250]

whoops, i forgot to add in the ground steak beef. yeah its there in both meals two and three.

[maccaz]

sweet how much ground beef? 

[maccaz]

i would say go to www.myfitnesspal.com, make an account, download and put it on your phone if you have one, enter everything you eat for the day and post on here the result

 

Calories:

Protein:

Carb:

Fat:

 

if you can tell us how much of each of these you are eating in a day, someone will be able to help you a lot on here

[BeastBuilder]

f*ck all food there mate.

What are you going to do when weight loss stalls ? No food left to take out lol.

Tbh I reckon you could eat more and still lose weight then when you stop losing fat you have wriggle room and can reduce food more if needed.

What's your diet look like atm ?

No point going in all guns blazing first thing and not haviny anywhere to go once the body adapts

[Mike250]

i don't have much of a diet at the moment. its mostly cheese sandwiches, milk or takeaways with the occasional frozen veegies here and there.

 

for the ground steak beef its 150-160g cooked weight.

[maccaz]

ok lets go back to basics (im no expert but should be able to give some basic input)

 

say you are 250lb, 30% bf, that gives you 175lb lean mass. lets overdo the protein a bit to be safe

 

you should be eating per day:

 

200g protein = 800cal

200g carb = 800 cal

110g fat = 990 cal

total = 2590, lets say 2600

 

this should be fine to get started on weight loss, give you enough food to recover from exercise, not feel like you're starving + gives you room to move when you need to reduce it later

 

so like i said before, go to www.myfitnesspal.com start tracking everything you eat. invest in some food scales (under 10$)

 

if you dont want to do that, start a journal on this website, write down everything you eat each day, including the amount, and I will work it out for you each day and tell you where to adjust

 

simple as that

[maccaz]

also give some of these a read http://www.gymnation.co.nz/topic/18363-the-best-diet-articles-i-have-ever-read/

 

(thanks peso)

[Mike250]

thanks. that is quite a large amount of food, especially the carbs

[maccaz]

thanks. that is quite a large amount of food, especially the carbs

yeah man but its sustainable, can always reduce carb a little bit to say 160 if you are worried about it but you will lose weight if you eat like that.

key is consistency, an average diet for 50 days is better than a perfect diet for 10 days

[Pseudonym]

We must have used the same formula, Maccaz. I got exactly the same number of cals. ;-)

 

It may look like a lot of food, Mike, but theoretically it should be about 500 calories less than you need to maintain your current weight... which is exactly what you what when trying to cut.

 

key is consistency

^ This.

 

With any food plan, there's going to be some adjustments that need to be made as you go. The important thing is to be consistent with what you're eating, and to keep a log of it. With an accurate record of your food and excercise, you can make intelligent changes going forward. Without it, it's a stab in the dark.

 

My point is, start with these numbers, and don't sweat it if you need to fine tune things later.

 

Oh, and ditto on the MyFitnessPal advice. You'll definitely be needing that.

[HarryB]

ok lets go back to basics (im no expert but should be able to give some basic input)

say you are 250lb, 30% bf, that gives you 175lb lean mass. lets overdo the protein a bit to be safe

you should be eating per day:

200g protein = 800cal

200g carb = 800 cal

110g fat = 990 cal

total = 2590, lets say 2600

this should be fine to get started on weight loss, give you enough food to recover from exercise, not feel like you're starving + gives you room to move when you need to reduce it later

so like i said before, go to www.myfitnesspal.com start tracking everything you eat. invest in some food scales (under 10$)

if you dont want to do that, start a journal on this website, write down everything you eat each day, including the amount, and I will work it out for you each day and tell you where to adjust

simple as that

This is a great starting point. Sit on these numbers for a couple of weeks and see what happens. If you're gaining weight then reduce carbs if you're losing too quick then increase carbs. I'd personally start with lower fats.. say around 50gms but what's most important is to have an actual plan and some baseline numbers to work with

[Mike250]

I think I will lower some of the numbers a bit. Do all the carbs have to be low GI? I can't stomach too much of them

[HarryB]

I think I will lower some of the numbers a bit. Do all the carbs have to be low GI? I can't stomach too much of them

No. If you're eating higher glycemic carbs with protein and fats then that slows down their absorption etc etc etc

Or time your simple sugars around training.

[Bruce Al]

I think I will lower some of the numbers a bit. Do all the carbs have to be low GI? I can't stomach too much of them

 

What are you doing training wise? At 5'9 and nearly 120kg with 30% bf , you must have a decent amount of muscle. 

[Mike250]

i've been off training for a while but I do have a good base built. I think i will focus on fruits and maybe brown bread though I don't think its has nutritious or healthy. 

[maccaz]

i've been off training for a while but I do have a good base built. I think i will focus on fruits and maybe brown bread though I don't think its has nutritious or healthy. 

you are missing the point of what I said mate, dont worry so much about specifically what you will be eating and whether it will be "healthy" or not,think more about the protein/carb/fat = cal of it.

 

im not saying make up your calories via mcdonalds and pizza, but just dont worry so much about whether something is nutritious or "healthy", but more if it meets your daily requirement

 

stop fretting about it

 

what have you eaten so far today?

[Mike250]

I see what you're saying now. had oats, frozen berries and later some schnitzel and salad

[Pseudonym]

thanks. that is quite a large amount of food, especially the carbs

You'd be surprised at how quickly it adds up - 200g of carbs is really not a lot.

 

Here's what I ate yesterday. I wasn't tracking it at the time, and only added it all up this morning. Turns out I ate more than I was shooting for. Oops! (But it happens to the best of us, and that's why we suggest something like MyFitnessPal)

 

Oats, 100g

Whey protein, 60g

Greek Yoghurt, 120g

 

Mother Earth Apricot & Choc Baked Oaty Slice, 1 bar

Cashews, 1/4 cup

 

Whey protein, 60g

Banana, 1 large

Brown sugar, 2 Tbsp (this is my post-workout meal)

 

Chicken breast, 300g

Brown rice, 1/2 cup dry

Various veges (it was a stir-fry) but they weren't starchy so I didn't count them

 

Cottage cheese (full fat), 1x 500g tub

Whey protein, 30g

Peach slices in syrup, 1/3 of a tin

 

That totals 280g protein, 280g carbs, 68g fat - which makes 2,890 calories for the day.

 

And really, that's only two main servings of carbs (the oats and the rice).

[wheels]

I have always found simplicity is key; and make sure you prep meals.

 

Also, do look at the nutritional value of foods, not just Protein, Fats, and Carbs. you see, 50g carbs from sugar will have a totally different hormonal response than 50g of carb from sweet potato. 

[HarryB]

On Wednesday, September 16, 2015 at 1:56 PM, maccaz said:

you are missing the point of what I said mate, dont worry so much about specifically what you will be eating and whether it will be "healthy" or not,think more about the protein/carb/fat = cal of it.

 

im not saying make up your calories via mcdonalds and pizza, but just dont worry so much about whether something is nutritious or "healthy", but more if it meets your daily requirement

 

stop fretting about it

 

what have you eaten so far today?

 

You mean iifym?

[Bruce Al]

That's what Joseph Rackich says.. And he has a flash car, rocking hot bod and bangin ladies. 

[HarryB]

Well if you're just hitting macros then it's... iifym. That's all I'm saying. 

[soundsgood]

What ever happened to hitting your micros