Diet Plan for Weight Loss - ok?

  • Posted by a hidden member.
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    Aug 07, 2009 4:48 PM GMT
    here is what a typical day for me has been entailing... I've been using

    http://www.livestrong.com/thedailyplate

    To track my calories.

    Wake up/Commute 7:30am:
    Muscle Milk 100 Calorie Muscle Milk Light Chocolate

    At office 830am:
    Medium French Vanilla Iced Coffee With Skim Milk And 2 Splenda
    Banana

    Lunch 11:30:
    Lean Cuisine - Lemon Chicken Meal
    Banana

    PWO 3:30: Muscle Milk 100 Calorie Muscle Milk Light Chocolate

    Commute Home 5:00:Almonds

    Dinner: 6:30:
    Culinary Circle (Shaws) Rotisserie Chicken
    Near East Chicken Pilaf Mix
    Corn Cob

    Evening Snack 8pm
    Jello Sugar Free Vanilla Pudding

    I've been netting around 1800-1900 calories a day- which is about on pace for what I should be getting according to DailyPlate to be on pace for 1-2lbs of loss a week. Yes I know the lunch thing isn't the greatest, but with how my office works it is the easiest an best option for me. I don't have much time in the morning to MAKE lunch so I typically just grab a Lean Cuisine, nuke it quickly and eat it 1-2 hours before the gym.

    Any suggestions?
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    Aug 07, 2009 11:22 PM GMT
    Maybe substitute out that lunch time banana with a lower carb fruit, perferably some berries of sometime, strawberries, raspberries, blueberries, blackberries, etc. In my mind, for breakfast, eggs and milk always are better options then a protein drink. If you absolutely don't have time, then the muscle milk is better then nothing, but there are quite a few studies on the metabolism boosting effects of a solid breakfast, dairy, eggs, in terms of improving fat loss.

    I see absolutely no vegetables in this at all. Find a way to incorporate them or substitute something like Greens+ if you absolutely can't stand vegetables. They have almost no caloric impact and provide valuable phyto and micro nutrients, as well as vitamins and minerals.

    Maybe on some days, try green tea in place of coffee to boost the variety of antioxidants you are taking in.
  • EricLA

    Posts: 3461

    Aug 07, 2009 11:48 PM GMT
    I can't give feedback on your plan as a whole, because I don't really calorie count. I still have a great metabolism, so I watch what I eat but can still indulge a bit, too.

    Personally, I'd suggest a bit more substance in the morning. It is the most important meal of the day, as they say. And if you eat right you jump start your metabolism for the rest of the day. I have a bowl of cereal with non-fat milk and maybe some blueberries as a topping, if I have them, and a hard-boiled egg.

    As for dinner, I'm not sure a Lean Cuisine provides you enough calories going into a workout, especially if you're eating 1-2 hours before hand. If you're looking to grow muscle, I'd eat a chicken breast and some vegetables, etc. (Per above, you should be eating more vegies.) And I wouldn't wait two hours to digest. I've heard you want to work out within an hour of a meal. And I tend to have an egg and some milk when I get back from a workout.

    Also, you'll likely get some feedback on all that Muscle Milk you're drinking. I think it's pretty loaded with sugar, but I'll let someone else weigh in on that.

    Good luck.
  • swimbikerun

    Posts: 2835

    Aug 08, 2009 12:14 AM GMT
    It's a little hard to determine what's best for you but my goal is to lose two pounds per week and my daily caloric budget is around 1,600 per day. Over a week, I'm usually under 500 to 1000 calories per week.
    Since I started about seven weeks ago, I have lost about 14 pounds so I'm right on track.
    Of course, on the days where I work out, I bump up the calories a bit, making sure to eat right and not consume too many empty calories.
    Some days, I go way overboard and the next day I pay for it with a heavy workout and light eating.
    I love nuts, but they are calorically expensive.Snacks are good, in fact they usually amount to more calories than the individual meals I have. You should watch your portion sizes for dinner and consider adding a breakfast meal.
  • Posted by a hidden member.
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    Aug 08, 2009 10:24 PM GMT
    Needs moar bacon. not really

    Can you find a way to burn more calories? especially by building more muscle.
    Also eat more calories to go with the added exercise but slightly less than the increase in burned calories.

  • Posted by a hidden member.
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    Aug 08, 2009 10:35 PM GMT
    gibby320 saidhere is what a typical day for me has been entailing... I've been using

    http://www.livestrong.com/thedailyplate

    To track my calories.

    Wake up/Commute 7:30am:
    Muscle Milk 100 Calorie Muscle Milk Light Chocolate

    At office 830am:
    Medium French Vanilla Iced Coffee With Skim Milk And 2 Splenda
    Banana

    Lunch 11:30:
    Lean Cuisine - Lemon Chicken Meal
    Banana

    PWO 3:30: Muscle Milk 100 Calorie Muscle Milk Light Chocolate

    Commute Home 5:00:Almonds

    Dinner: 6:30:
    Culinary Circle (Shaws) Rotisserie Chicken
    Near East Chicken Pilaf Mix
    Corn Cob

    Evening Snack 8pm
    Jello Sugar Free Vanilla Pudding

    I've been netting around 1800-1900 calories a day- which is about on pace for what I should be getting according to DailyPlate to be on pace for 1-2lbs of loss a week. Yes I know the lunch thing isn't the greatest, but with how my office works it is the easiest an best option for me. I don't have much time in the morning to MAKE lunch so I typically just grab a Lean Cuisine, nuke it quickly and eat it 1-2 hours before the gym.

    Any suggestions?


    Golly it looks terribly light for someone as tall as you.

    You need to bring your protein up, and your fats a bit too. You don't have enough complex carbs. You're training your body how to be a fat storing machine.

    Now if you're lifting and let's say you're training as your profile says, and you're less than 25, we come up with the following if you're about 210# at 12%.

    210 * .012 = 25.2

    210 - 25.2 = 184.8

    184.8 * 20 = 3696

    Even if I drop you to 15 per #....

    I come up with 2772 for base caloric requirement. Every day you workout I add 600kcal, and if you're wanting to lose I subract 600 kcal, so it's a wash.

    Even if I use the equation for an old sedentary person, you're still WAY SHORT on calories. Fucking eat.

    Eat more. Get your HIIT going. The fat will melt off.
  • swimbikerun

    Posts: 2835

    Aug 08, 2009 11:25 PM GMT
    If he is 12% body fat, but he might be more.
    There are scales out there that measure bodyfat. They are sometimes inaccurate but if you do enough measuring, you should get a general idea of what your body fat is.

    If you were at 12% BF, you'd be considered athletic. You would be in the range just before essential body fat. It's hard to tell from your pics but you might have more than 12% bodyfat.

    Your daily caloric calculations would need to be adjusted in order to lose fat.
  • Posted by a hidden member.
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    Aug 10, 2009 3:00 AM GMT
    You look like you're taking in an awful lot of sodium, and artificial sweetener and not nearly enough fruits and vegetables. I'm no dietician, but that just doesn't look like a paritcularly healthy diet to me.

    So I'd hire a dietician, or do some research on building a healthy, balanced diet. Foodpyramid.gov is a good place to start. Diets fail because once the diet ends, people go back to the original eating habits that got them there in the first place. When you're losing weight, concentrate on making changes you can deal with long term so you can keep the weight off.

  • Posted by a hidden member.
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    Aug 18, 2009 5:39 PM GMT
    I've sacrificed another 20 minute of sleep to prep breakfast and my lunch for the day.

    Breakfast:
    2 Servings Egg Beaters
    1 Low/Nonfat Yogurt - Stonyfield or Protein Shake

    Mid Morning
    1 Serving - Trader Joes - 50% less salt Roasted Almonds

    Lunch
    Apple or Red Grapes
    Baby Carrots (with some balsamic vinegar) or Yogurt
    Turkey on Whole Wheat & Honey Mustard

    PWO -
    Muscle Milk

    Dinner -
    Varies but typically Protein, Starch, Veggie

    Sugar Free - Jello Vanilla Pudding YUM!