i need a diet plan and workout
21 post(s),
9 voice(s)
Voices: kevmcd1888, urbancowboy6221, KNELA, Kesa, ericknight74, jayabaluan, arnthorla, asyalieberman, and Erinicus
| Dec 29, 2011 4:34pm |
i use protien substances and use my local gym. i need a diet plan for a week and weekly workout routine, im really trying to go for it but if some one could post back a gd routine would b much appreciated |
| Dec 30, 2011 4:07am |
A couple of things to post with a request like this: 1. What is your goals? 2. Your age, height, weight, gender 3. Availability for exercise 3 days? 5 days? Post those and you will more than likely get some great responses. |
| Dec 30, 2011 4:21am |
I am going to post the standard fat loss plan I suggest to people for healthy weight loss (this is a general plan so adjust to your body and personal goals)* Diet/LIfestyle: Calorie requirements: BMR Sample fat loss break down: I would suggest using a website like this website to track your calories at first so you can get an idea of what contains what. It is free and you can track your intake daily to see how much you are eating. Don’t stress too much on Saturdays and Sundays about getting the 5 meals exactly just concentrate on your caloric goals for that day. I would not recommend going below 1500 calories any day of the week. Calorie zig zag example to lose a pound of fat a week Breakfast: 0800 Lunch: 1:00-2:00 Snack: 3:00-4:00 Dinner: 5:00-6:00 Proteins Complex Carbs Vegetables Fruits Healthy Fats Dairy & Eggs Condiments 1850 calories total in meal day below Example Meal # 1 = 440 calories Note: This meal will get you metabolism fired up in the morning and keep you satiated until your next meal. I would suggest boiling a lot of eggs on Sunday to prep for the week or you can scramble eggs in microwavable container and microwave around 2 minutes but make sure you scramble first and keep it covered. Example Meal # 2 = 310 calories Note: This meal will give you energy and give you fiber and a source of protein to digest slowly until the next meal. Example Meal # 3= 500 calories Note: This will more than likely be as big as big if not bigger than breakfast and will keep you full with energy and help keep your metabolism revved up. Example Meal # 4 = 200 calories Note: This meal is more of a tide over until dinner and I sometimes skip if I am not feeling any hunger pangs at all. It is not absolutely necessary but will help you eat less at dinner. Example Meal # 5= 400 calories Note: You should try not to consume any carbohydrates at this meal unless it is after a workout, if you plan to workout after this meal definitly throw in some carbohydrates of some sort to fuel you through the workout. *Disclaimer: I am by no means a licensed professional this information is for advice only. |
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Dec 30, 2011 10:42am
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Hello … Regarding this topic i’d like to know why wouldn’t you recomend on going below 1500 calories any day of the week?? im new on this and i really need to lose around 12 pounds and is being so hard for me cause i dont even get to 1000 calories per day. so i’m very confused… thank you! |
| Dec 30, 2011 11:02pm |
thanks for the info guys will report bak after the new year when i put it straight into action. urbancowboy 1. What is your goals? lose fat and turn into muscle not too ripped but reasonable. 2. Your age, height, weight, gender 21, 6’1, 14 stone 3. Availability for exercise 3 days? 5 days? 3 in most cases,i do kickboxing monday and thursday, and have a gym membership. any other opinions |
| Jan 1, 2012 12:24am |
@Urban cowboy. Read the provided link below. It says that the whole idea of 3500 cals equals one pound of fat is an urban myth. It also says having a 500 deficit will not help you lose weight. The key to losing weight is to remove all processed foods and replace them with more natural alternatives while eating the same amount of calories. So this could be stop drinking large amounts of sugar laden cola or donuts and instead try healthy alternatives instead while eating the same total calories. |
| Jan 1, 2012 5:17am |
Kesa- I wouldn’t put much stock in a site that is used to sell a product. Insofar as 3500 kcals being “a myth,” that’s a massive oversimplification by someone who is a dietician for Weight Watchers. Here’s the actual documentation of the research regarding this topic. It’s from the International Journal of Obesity (http://www.nature.com/ijo/journal/v32/n3/abs/08…). “One of the most pervasive weight loss rules is that a cumulative energy deficit of 3500?kcal is required per pound of body weight loss, or equivalently 32.2?MJ?kg?1. Under what conditions is it appropriate to use this rule of thumb and what are the factors that determine the cumulative energy deficit required per unit weight loss? Here, I examine this question using a modification of the classic Forbes equation that predicts the composition of weight loss as a function of the initial body fat and magnitude of weight loss. The resulting model predicts that a larger cumulative energy deficit is required per unit weight loss for people with greater initial body fat—a prediction supported by published weight loss data from obese and lean subjects. This may also explain why men can lose more weight than women for a given energy deficit since women typically have more body fat than men of similar body weight. Furthermore, additional weight loss is predicted to be associated with a lower average cumulative energy deficit since a greater proportion of the weight loss is predicted to result from loss of lean body mass, which has a relatively low energy density in comparison with body fat. The rule of thumb approximately matches the predicted energy density of lost weight in obese subjects with an initial body fat above 30?kg but overestimates the cumulative energy deficit required per unit weight loss for people with lower initial body fat.” I can tell you for an abolute fact that I have dieted for numerous bodybuilding and powerlifting shows without removing all processed foods. Not only is that nearly unreasonable for some people based on monetary and lifestyle constraints, it doesn’t make a difference in the big picture of calories in-calories out. If I eat 4000 kcals of “natural foods” every day, I’m going to get fat. A healthy middle ground is a better place to shoot for, with an appropriate calorie deficit. -EK |
| Jan 4, 2012 9:15am |
@kevmcd1888 @Kesa |
| Jan 4, 2012 7:10pm |
ned to tone my body any tips???? |
| Jan 5, 2012 5:37am |
@jayabaluan |
| Jan 5, 2012 7:23pm |
@Urban cowboy. Thanks for the heads up. But the point i wanted to make was that 2000 cals of crap such as donuts and pizza compared to 2000 cals of more healthy ingredients like chicken breast will make a massive difference in weight loss even if it is 500 cals below your daily threshold. So going by this i would say that simply stating if someone were to eat 500 cals below their daily threshold they will lose weight is a too simplistic approach to weight loss. |
| Jan 6, 2012 3:36am |
Kesa- how will it make a “massive differnce?” It will likely make a small difference, granted, but calories are calories. You’ve oversimplified it a bit. Ever heard of Chirs Voigt or Mark Haub? They both set out to prove the point of “calories in-calories out.” Voigt lost 21 pounds in 60 days and improved all of his pertinent blood work eating only potatoes during that two months. Haub lost 27 pounds in two months consuming almost entire junk food- mostly twinkies- and dropped his triglycerides by nearly 40% and cholesterol by 20%. Both of these guys are pretty knowledgeable people too. One is a nutrition professor and the other is a synthetic biologist, molecular biophysicist, and engineer. -EK |
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Jan 6, 2012 5:11am
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@knela, You said you can’t get close to 1K calories in, how are you measuring your calories? |
| Jan 7, 2012 1:04pm |
@ericknight74. Do you really think there would be little difference between 2000cals of sugar trenched donuts and 2000cals of chicken breast? All that sugar will definitely affect your weight loss. I wonder what would happen if you suggest this to a personal trainer! lol. As for the potato diet i read that part of the reason for that weight loss was a lack of variety in the food. Because there is only one single food you are only allowed to eat you will eat less of it because you get sick of it. I know if i ate nothing but potatoes for 60 days i would definitely get sick of it pretty quickly! But this might be something to think about. Potatoes are my favourite (natural) food. Maybe i should try it but only do 2 weeks and see what happens. For the last year i have been avoiding them like the plague cause I’m (un)successfully losing weight. |
| Jan 7, 2012 4:34pm |
tel me some plan to control my diet???? |
| Jan 7, 2012 4:58pm |
To control the appetite, which is what I think you may mean(?), I have definately benefitted from adding some fat to every meal. It brings both satiety and satisfaction and stabilizes blood sugar so you don’t get so hungry you over eat at the next meal. I do encourage healthy fats, nuts, cheese, whole eggs and the like. I find if I curb carbs and eat fats, I am better able to control my hunger and weight. It is possible to do a low-fat diet, just much harder and not so good for the health of the skin, brain, and organs in general in my experience and estimation. |
| Jan 8, 2012 3:29am |
Kesa- I actually AM a certified personal trainer and sports nutritionist with over 15 years of experience in the industry. The fact that not only one but TWO different people with Doctoral level education A) felt it was both safe and beneficial, and B) actually got results better than you say could happen using such a non-conventional diet absolutely proves that there is a very minimal difference. A calorie is a calorie. Explain how both of those guys accomplished what they did if you want to support your theory. You also must have misread something about Voigt. He didn’t eat less because he was “sick of the food.” The guy is a nutrition professor; he wouldn’t skew the results in that way. He ate a set number of calories every day, so your theory of getting tired of a food is a moot point there. As far as asking a trainer, all of the trainers I know sit back and laugh at people who think that cutting out processed foods or only eating organic or becoming vegan is the answer to weight loss. In a perfect world, maybe, but it becomes impractical and expensive for many people, and no matter what kind of spin you want to put on it, it falls a distant, distant second to calories in- calories out. -EK |
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Jan 8, 2012 5:27am
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@EricKnight74 is a ninja, laying the smack down. @Kesa- EK knows what he’s talking about, trust me. |
| Jan 8, 2012 2:15pm |
HAHA. I don’t doubt it. If i knew everything about diet and fitness i wouldn’t be here! Everything i know is what others have said. OK this goes against everything i have been trying to do over the last few years. Basically i have changed my whole diet to remove unhealthy processed foods with healthy ones as part of a weight management process and now you are telling me it there is no difference between crap food and healthy food. This is a little hard to accept. LOL I am now going to the shops to buy 2000cals worth of chocolate bars, donuts and ice-cream so i can lose weight! Too funny! I’m being sarcastic. I’m not going to do this (even though i want to). I try and incorporate lots of healthy foods because i want to be healthy and hopefully lose a little bit of weight at the same time. But EricKnight seeing that i have your attention can you answer me a question i don’t think is worthy of starting a thread over? I want to increase my cals by a minimum of 500 per day. Is it OK to do this using Protein shakes mixed with milk? Eating 2000cals of crap is easy but eating this much of veggies and chicken breast is hard. After i eat 5 or 6 servings of veggies plus my usual meats and eggs i usually get up to about 1200 cals per day which isn’t very much. My daily cals used to be a few hundred higher but i have recently stopped eating nuts because i seem intolerant. My goal is weight loss so will having protein shakes affect my weight loss over the long term if i keep my cals under control? Cheers |
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Jan 8, 2012 2:25pm
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Hey @Kesa, You said “now you are telling me it there is no difference between crap food and healthy food. This is a little hard to accept” You know that’s not the case! Yes, a calorie is a calorie, but nutritionally speaking you know you’re better off eating veggies (as an example) than fritos because they’re keep you fuller longer and because they’re jam packed with nutrients! They say that a lot of Americans are overweight and malnourished – because they’re overeating (too many calls) but not getting all the vitamins/minerals their bodies need (malnourished). You said you’re having a hard time getting to your calories? How are you measuring them, are you weighing out all your food? There are certain foods that are higher in calories that aren’t evil! Avocados and nut butters come to mind. |
| Jan 8, 2012 3:32pm |
Please don’t mistake what I was saying- nutritionally, there is a huge difference, but in terms of calories and weight loss, not so much. Protein shakes are OK; they’re a supplement, though not a substitute. I will still take cottage cheese, eggs, and chicken whenever possible. -EK |
