Diest to Lose weight

[Evo1979]

Diet to lose weight

I admit it I'm a fat bloke 4 years at university, drinking far to much beer and eating to many pizzas lead to me putting on about 4-5 stone leaving me around the 16 stone mark.

Now I graduated and took a job and lost about 2 stone. More through hard work in the gym than any kind of gym/diet plan. Now I started a new job about three months ago and while looking for a house I was living in a hotel. So I ended up in the hotel bar eating chips + assorted fatty rubbish food and I've put that lost two stone back on.

Now I’ve found a house and am settle again and I want to lose it again + the other 2-3 stone taking me back to 12 stone. I want to do it right not just through luck.

My gym regime goes like this
5min warm up
15m - running/walking
15m - cross training machine
15m - stepper or bike

Then assorted upper and lower body weight machines.

I enjoy what I'm doing in the gym and it's within my current level of fitness. I’ll move onwards and upwards as I regain my fitness

I do this usually 4 time a week with one other night at football training. Then when I’m fit again hopefully a match on a Sunday.

This is what I was thinking about for my diet

Breakfast - Bowl of Muesli - (no sugar Alpen to be exact)

Lunch - Chicken or Turkey roll/sandwich hopefully on brown bread

Dinner - Either Chicken, Steak or Fish all grilled with some sort of mixed salad or mixed vegetables, maybe some pasta or rice sometimes instead salad or veg.

I done have time to eat lots of small meals and I'm a pretty crap cook. But how does the diet sound. Anything I should add or take away and kind of supplement you think would aid my weight loss.

Thanks.

 

[Evo1979]

I guess sould do some kind of Stone to Lbs conversion
1 Stone = 14lbs
12 Stone = 168lbs
13 Stone = 182lbs
14 Stone = 196lbs
15 Stone = 210lbs
16 Stone = 224lbs

 

[Babyfaced Assassin]

greetings fellow brit

Your diet is way off the mark

Just gonna post my top ten tips
it should help u somewhat

1. Eat between 1.5-2g of protein per Lbs of lean body weight

2. Eat smaller, frequent meals throughout the day as opposed to 2 or 3 larger meals. Your body will handley protein synthsesis better this way, manage insulin and blood sugar levels and remain in positive nitrogen balance if you get protein at each meal.

3. Eat Quality Protein sources at each meal

4. Eat only Non processed, unrefined, Low Glycemic Carbohydrates when you can, on a regular basis except of course after training when an Insulin spike is desired. At this point the Higher the GI the better (Glucose or Dextrose/Maltodextrin blend works best

5. Try to eat about 5 Grams of Fiber per meal (Except Post Workout)

6. Don't forget your fats, Make sure you get your dose of EFAs from Flax Oil, Fish Oils, Nuts, Oily Fish or Olive Oils

7. Drink about 4-6litres of Fresh Water per day

8. Avoid Fried Foods and foods containiing Hydrogenated Vegetable oils. These are both nonos on any diet

9. Eat At Least 25% of your Calories From Fat, No more than 50% in Carbs and the rest in Protien

10. Enjoy your food, Eat to live not Live to Eat

 

[Deleted member 33117]

BA, overall good points, and I see you picked up on the 25% fat rule. That is essential for those not using steroids. We enhanced atheletes can get away with it (although it still is not going to create an optimal anabolic environment), because we rely on drugs to keep our hormone levels elevated, not our bodys' natural production of them. For you guys (non-enhanced atheletes), eating a low-fat diet is not an option, if you wish to maintain your muscle mass and strength.

 

[Evo1979]

1. So I should aim for 300g of protein. (200*1.5)

2. I just can’t manage to find the time to cook and eat 2-3 small meals a day. I get into the office at 8 and leave at 6 and head straight to the gym. I don’t have a structured day as I’m in and out of meetings and the factory so trying to find the time or a place to cook is damn near impossible. I know I should but I just don’t think I can due to work.

3. What would be classed as quality protein sources?

4. Like a space shuttle this point was well over my head.

5. What’s good for fiber? broccoli something like that.

6. If I drizzle some olive oil on my food is that acceptable.

7. I usually have about 4 at the moment so that’s ok.

8. I’m trying to do that anyway by cooking my own stuff and having it steamed and grilled.

9. What are good examples of thing to get the 25/50/25 split, I should be aiming for 300g fat 600g carbs and 300g protein.

10. So meat feast pizzas are ok every other night then

Sorry for all the questions I just want to do it right this time and I’m a bit new to all this. Thanks for the help

 

[Evo1979]

I just assumed keeping fat out of your diet would be good for losing weight.

 

[Evo1979]

If any one could give me a few recommendations for actual meals I'd be grateful, or a point in the right direction

 

[Babyfaced Assassin]

yiou need fat in your diet

ultimately if you want to lose weight it's calories that are more important but to really lose fat you have to make sure you optimise the ratios of fat protein and carbs

 

[Evo1979]

Ok cheers, so my main goal is that 25%/50%/25% split and eat the right type of fats and base the weight of the split on protien which is taken from my body weight. I'll be along the right lines while I do some more reading up on the subject.

 

[Evo1979]

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