long term weight loss plan!!!

[big calvin]

ok after reading what bigandy had to say and the post with the pic of the 490lb guy, it made me realize that im pretty dame close to that pic and i have to change "the way i eat" no more diets and yo yo crap! everytime i strart a diet i get everything in order from the first day. the diet,training,cardio, drug, supplements,etc. and lose weight the first 6 weeks but after that i stop losing weight and binge cause i dont see results. so i think i came up with a perfect longer term plan. tell me what u guys think.....ohh and just to remind u im 460lbs 54% bodyfat, and about to be 18(in 1 month):

week 1-6
diet:
meal 1-myoplex w/skim milk
meal 2-wheat double meat roasted chicken sub
meal 3-myoplex w/skim milk
meal 4-chicken and brown rice
meal 5-sirloin steak w/corn
meal 6-myoplex w/skim milk

training:
just like body for life training

cardio: none yet

cheat: sunday have 2 cheat meals(no coke and watch portions.)

------------------
week 7-12
diet: keep the same
training: keep same other then exercises
cardio: start doing 30-45 min. on off days
cheats: same
-------------------
week 13-18
diet: switch myoplex meals with just whey protein with some skim milk and some flax oil.
training: same
cardio: same
cheat: same
--------------------
week 19-24
diet:same
training:same but change exercises
cardio:try to go to 45-60 min. on off days
cheat:same
+ a fat burner( adipo or lipokinetix)


this is a 6 month program...i think i can lose like 100-150 lbs.... now after week 24 if i stop losing weight ill do a 2-4 week keto diet just to shock my body every now and then..

so what do u guys think?

 

[BigAndy69]

3 Myoplex shakes will hold you back. I would sub the Myoplex shake in the morning for some egg whites and oatmeal. You could get those liquid egg white cartons throw in some parsley, diced red onions, green and red peppers... Great stuff. The possibilities are endless for breakfest.

You need more calories from fruits and vegetables...

Don't foul yourself into thinking that Myoplex is an excellent meal replacement. It's loaded with maltodextrin, a complex carb that is worse that table sugar.

FORGET THE FAT BURNERS!!! The FDA is trying to ban them because they are dangerous for people like you.

The MYOPLEX is only acceptable in Meal 3. Meal 6, you will probably be home, there is no excuse to not eat solid food.

And remember, sometimes it's better to not set any goals. Don't worry about numbers, JUST DO IT!!!

What is your favorite food that isn't that bad? You may want to add it to your diet.

Remember that there is no reason that your food has to be boring, I have a few recipes that I have created such as Andrew's super chicken cesar salad.(Okay, so I made that name up, I really did create a salad, honest!)

Food can taste great with spices instead of fat. Learn how to use them.

I find your diet too hard to follow, but a good start, try again.

Andrew

 

[big calvin]

well the reason i drink so many shakes is cause i really dont like to many diff. type of foods( lol ) but like even when i cheat i eat only like rice and chicken or pasta and coke. i dont eat alot of sugary foods other then coke.but thats all gone now...anyways a food i really like? hmmm, steak! i love steak. cubed,t-bone, sirloin, tenderloin, its all good with me!

i got myoplex lite today in stead of normal myoplex cause that knocks out 20g of carbs and protien so less cals

im a plain guy, the only seasoning i use is comeplete seasoning and soy sauce. man soy sauce w/ steak in heaven for me

anyways what dod u mean by its to hard to follow?

do u think putting more steak and taking out some shakes and maybe take out the brown rice(it has 70g carbs!) i mean even if its a natural carb and low glycemic 70g carbs i really dont need...maybe even cutting some more of the carbs i posted and add fruit? i really dont eat veggies, i know i should but i just think there sick...

thanks for responding...

 

[MS]

Hi big Calvin. I'm always pleased to see you're still in the game and haven't given up on yourself. That's the most important ingredient to success in anything you chose to do. I think, as Big Andy said about irvinbbb's friend that whatever plan of attack you chose, you should think of it more as a lifestyle change than a diet. Diets do not work for anyone in the long term. So plan a lifestyle based on what you've learned so far, and one that you can stick to. I seem to recall that you really don't like veggies and fruit and can't be bothered preparing them. That's a shame. You also have a salt addiction that I think you need to address. Salty foods make you want to eat more plain and simple. That's not even considering the negative impact on your health. I can't tell you what lifestyle is best for you. Many many obese people respond really well to a protein power/paleolithic type lifestyle (in terms of food at least). NOT that I'm suggesting you eat your meat raw LOL. But I really think that if you could limit your food choices to unprocessed meats and leafy green veggies plus in season fruits (all unsalted) that you could get where you want to be without 'dieting'. I know, I know you're a finicky eater. That's why BigAndy's advice to design a lifestyle diet around some of the foods you like is a good idea. Nothing wrong with steak. But steak/chicken sandwiches are not a good idea. Nor steak and potatoes etc.....Just steak. Likewise you should ditch the myoplex and milk. Eat real, whole, unprocessed and unsalted food. Remember that our ancestors ate these foods with gusto because they were hungry! And when your active and eating below maintenance calories it should all taste good if you give it a chance.

 

[BigAndy69]

I think that the brown rice is fine. MS has a good point on salt making you eat more. I use to have an addiction to salt myself, but after a while, I now like my food unsalted. You can change your taste in food. Fast food makes me sick now, I have no desire for it; I use to eat burgers and fries everyday. I hated veggies myself, but my tastes changed.

Make yourself 2-3 meal plans that you can keep rotating. If you like steak, eat that everyday. Look into getting prepacked salads (Just the lettuce)

Listen, you state that it is a 6 month program. You need to understand that this is not a program, this is a lifestyle. Forget numbers, scales, months, pounds... Don't look in the mirror everyday, JUST DO IT!!!

Stick to it religiously for 3 weeks. Weight yourself before and then in 3 weeks, not everyday. Find something else to occupy your time so you don't think of food.


Figure out a couple of meal plans, and post it. I have a couple of recipes you might want to try.

 

[big calvin]

thanks bigandy and MS .....

a couple of meals? well i can name a few

-cubed steak w/ green peas(i think i can tallerate them)

-chicken breast w/ some carrot/pea mix

-ham steak w/some peanuts

-2 scoops whey protein, w/flax oil

how are those meals?


the salt thing...well i do hold alot of water retention but i really dont use a whole lot...maybe a tbsp for each steak or chicken...but i think i hold alot of water cause i dont get anuff pattasium(sP) in balance with sodium... my salt intake isnt bad but patt. is very bad....

 

[fiatconspiracy]

the myoplex is fine , if it makes it easier for you to get your meals in then go ahead and drink them

 

[benchmaniac2]

how about you cut out the cheat food and get used to giving up the sweet food, soon im sure your tastes will change and youll want to eat healthy, making everthing a lot easier.

Also i think cardio is a must at least twice a week if you want to lose fat effectively.

try and eat good fats unsaturated fats as youll need them to help you burn fat.

Good luck!

 

[big calvin]

WOW! thats for the support guy

well see now again i dont know what to do. i mean i like steak and would love to eat it every day.but would it be healthy to eat not alot of carbs for life? like once im at a weight i like (260-300) could i just up the carbs to 100g and stay there for life? i mean i could eat stuff like fruits and veggies but always under 100g? i have alot of muscle on me and dont think i would ever need to "bulk" ...lol....but would that be healthy? do i need more carbs?

thanks for the info so far guys

i lean more to powerlifting then BB cause i really like compound movments and seeing how much weight i can lift.....would this type of eating be ok if i ever take up powerlifting at meets? i mean all these ? are going through my head but mainlly the health one.i know ill lose weight on it just can i live off it...

 

[stos]

Maltodextrin worse than table sugar?

BigAndy69,

Please explain your comment, "Don't foul yourself into thinking that Myoplex is an excellent meal replacement. It's loaded with maltodextrin, a complex carb that is worse that table sugar". Can you explain your thoughts on maltodextrin in further detail?

Thanks.

 

[BigAndy69]

Sure

I'm pretty lazy so here is a direct quote from http://www.anabolicextreme.com/home.htm :


Question: I don’t think you know what your are talking
about. You are the only one who says that maltodextrin
is bad for you. Everyone that I know consumes large
amounts of this complex carb. and feels just fine. Plus, I
looked through all of my magazines and they all support
the consumption of maltodextrin. What’s your problem,
man! Get a life and learn a little before you spout off.

Answer: Hmmm…how do I go about answering this?
Well, I agree with you that it is used in a ton of products
on the market. I also agree that every magazine vastly
supports its use. However, and this is a big however,
maltodextrin is seriously harmful to consume. I am sorry
to say that everyone else doing it doesn’t make it
necessarily right or good for you. All of the magazines
(and the supplement companies that own them) have a
vested interest in hyping and selling you things that are
dirt cheap and convenient. In this case it is maltodextrin.
Technically, maltodextrin is a complex carbohydrate, but
it behaves much like (actually worse than) a simple
sugar. I wish it wasn’t true but maltodextrin is 80%
worse than sucrose or table sugar. I have counseled
many fitness competitors who were consuming 2-3 meal
replacements per day and had subcutaneous fat stores that
they just couldn’t get rid of. Basically, these people
were desperate. As soon as I reviewed their diet, I knew
what the culprit was. They were consuming a large
portion of their calories as maltodextrin which was
spiking their sugar and insulin levels. The insulin was
activating fat-increasing enzymes which were making
them “fat”. In fact, another name for subcutaneous fat is
insulin fat.

Many times I take the “road less traveled”. While my
colleagues and the rest of the industry are saying one
thing, I will voice something different…something I
believe in…something that is the truth. In this case, there
is plenty of evidence to implicate maltodextrin as a
product to stay away from. Look on the back of your
meal replacement, sports bar, or any other macronutrient
product and look for the words maltodextrin. Even if the
product is sugar free, if it contains maltodextrin, it is a
terrible product. STAY AWAY FROM IT!!!!

There you have it.

So what's up with you Calvin?

 

[big calvin]

man great post andy, i have seen Malto in the GI index with it being very very high, but i guess i bought into the whole parrillo thing

well this have been ok, i have alot of emotional problems and dealling with them with a consuler. but like im always going by portion or switching to low carbs again and some cheats inbetween...i know alot about nutrition, i mean ALOT but like i read, corn has a high GI or other stuff that like the "portion" diets say u can eat but like i dont know if i meantioned it but im a non insulin diabetic with my blood sugar in the 200-300 and trying to lower it by diet(the normal is like 70-max 140) so like o dont know if i should eat high fiber(50g) cause it can reverse diabetis. or low carbs cause it wont prmote insulin.. im like between a rock and a hard place.

but my powerlifting routine is going great

 

[chillin408]

I think there's more too the maltodextrin being bad hype that they don't tell you. Syntrax,the company thats suppose to be releasing a new MRP is pushing maltodextrin being evil. They sponser AE, so I'm sure that had something to do with that article.

I don't have a composition chart,so this is just a guess. I think alot of the "low glyemic carbs" are mostly glucose. Other lower GI carbs have a combination of glucose and fructose,fructose has a low GI so the overall GI of that food somewhere in between.

For example, take the food Oatmeal. It considered a Low-glyemic carb,but oatmeal isn't a carb,its a food. The abundent carb in oatmeal is probably glucose,the same carb thats in maltodextrin. From reading other posts,it seems what lowers the GI,is the other factors. Oatmeal has a few grams of fat per serving,I'm sure that has something to do with the lower GI. Also it has few grams of fiber,that also lower the GI.

So,I've been thinking what If someone were to add a fiber tab to a myoplex and add some fat , would lower the GI???

Does the source of fat matter? I heard someone say liquid fat doesn't lower the GI?

Just want to say,I used oatmeal as an example only. I'm not sure if its mostly glucose since I don't have a composition chart or know where to find one???
My guess is oatmeal is mostly glucose,but with some other carbs too. So maltodextrin is probably all glucose. So if theres another carb in oatmeal it may also be another factor along with alot other littler things.

 

[chillin408]

By the way, The skim milk should lower the GI of the meal.

I think the "low glyemic carbs" apply and are more important in a low fat/high carbo diet, or a low fat/high carb meal. I'm not sure of the facts on skim milk,but assuming its high in carbs,I think thats all lactose or alot of it? if it is,then you got maltodextrin and lactose. Lactose is low glyemic index so it should lower the GI of that meal.