My diet is a mess, i need some help

[jbanks]

After losing about 30lbs recently, and I am starting to gain weight back. I have been doing weight training more then I have been, and I know I need to do more cardio, and I am gonna step that up. I do need help with the diet aspect. I was hopin some one could give me some help setting up a diet.

 

[Tatyana]

No problem.

A bit more info please, current stats, bodyfat if you know it, how long training, goals, and if you have a 'typical day' of what you are eating now.

There are also some awesome diet threads on this forum, how to calculate the calories you need each day, healthy foods.............

Have a wee search as well.

 

[Sim882]

I mean no disrespect to jbanks, but there are too many people asking general questions "I have no idea about diet - please help". Each time, similar advice is given - e.g., 5+ meals; protein at each meals; small calorie deficit etc.

I think it would be better for diet sticky has to be created in the diet forum so that these questions don't fill the forum. One perhaps that discusses a "conventional" diet (or perhaps I should just say less drastic), similar to "Burn the Fat, Feed the Muscle", and then another that discusses more radical reductions to carbs and ketogenic diets.

The problem is that the "ANPB" is not user to friendly to most "newbs", and doesn't appear to be that popular for more experienced folk either.

I am too much of "newb" to create the sticky, but just putting it out there as an idea.

 

[jbanks]

sims, i am not a newb...i do know the basics, i was just lookin for a little more help.

tatyana, I am now 6'3 320, was down to about 302, not sure about bodyfat. A typical day would be

Breakfast (about 9:00): Nestle Breakfast powder mixed with skim milk with either a bagel or some instant oatmeal or even a peanut butter sandwhich

Meal 2 (between 11-12): depending of the day and my class schedule it could be a protein bar or some chicken strips

Meal 3 (between 4-5): turkey burgers or chicken breast with peas and or corn

meal 4 (between 8-10): usually whatever the healthiest thing around the house is

I know it is bad thats why I am looking for help. This semester my class load is pretty heavy so I don't always have the time to do a lot of cooking. I was thinking of cooking all my meals ahead of time like on sunday for the whole week. I know I need more nuts, such as almonds or peanuts. I have already been eating ANPB. Would a protein shake be a good meal substitute since it is quick?

 

[jbanks]

Also I have been training since highschool so about 7 years. I would really like to get below 300, but do not want to stop there.

 

[Sim882]

Sorry didn't mean to insult - thought you were new given general nature of question.

To look at daily calories allowance, see here: http://www.ajdesigner.com/phpweight...tions_male_metabolic_rate_bmr_calorie_day.php

Add an extra meal to your day at least. Also what is your PWO? Consider dextrose/maltodextrin + skim milk + whey.

Consider omega 3 supplements or something else. The diet may lack good quality of fats, depending on how much ANPB your using.

Further comments near the meal.

sims, i am not a newb...i do know the basics, i was just lookin for a little more help.



tatyana, I am now 6'3 320, was down to about 302, not sure about bodyfat. A typical day would be

Breakfast (about 9:00): Nestle Breakfast powder mixed with skim milk with either a bagel or some instant oatmeal or even a peanut butter sandwhich

Not best - need to start day with good carbs and protein. Oatmeal + whey is fine or some meat + brown rice/sweet potato scenario. Scrab the PB sandwich or bar.

Meal 2 (between 11-12): depending of the day and my class schedule it could be a protein bar or some chicken strips

Protein bars are often just candy, and I can't vouch for what's in the chicken strips, but it sound like its low quality meat. If it's too hard to make a meal, prepare a shake, which could contain any of the following: oats, whey, caisein, eggs, flax etc.

Meal 3 (between 4-5): turkey burgers or chicken breast with peas and or corn

Again it depends of whats in the turkey burgers; the breast and carb source is fine though.

meal 4 (between 8-10): usually whatever the healthiest thing around the house is

Suggestion: protein and salad greens and fat (e.g., salmon + brocolli).

I know it is bad thats why I am looking for help. This semester my class load is pretty heavy so I don't always have the time to do a lot of cooking. I was thinking of cooking all my meals ahead of time like on sunday for the whole week. I know I need more nuts, such as almonds or peanuts. I have already been eating ANPB. Would a protein shake be a good meal substitute since it is quick?

 

[Tatyana]

sims, i am not a newb...i do know the basics, i was just lookin for a little more help.

tatyana, I am now 6'3 320, was down to about 302, not sure about bodyfat. A typical day would be

Breakfast (about 9:00): Nestle Breakfast powder mixed with skim milk with either a bagel or some instant oatmeal or even a peanut butter sandwhich

I am not familiar with Nestle Breakfast Powder, could you google it and post the ingredients and macros? Normally I recommend the breakfast of champions, old fashioned rolled oats (or a similar-barley, rye, buckwheat, quinoa, spelt, wheat flake) with some protein, so either scrambled/boiled eggs, whey protein.


Meal 2 (between 11-12): depending of the day and my class schedule it could be a protein bar or some chicken strips

Personally, I think eating some dark chocolate is preferable than a protein bar. Most are utter junk, full of trans fats and modified sugars. These substances are implicated in inducing insulin resistance, become insulin resistant and your muscles are not going to be storing the carbs, so then it has to go to fat. Chicken strips also sounds like processed foods...........

Meal 3 (between 4-5): turkey burgers or chicken breast with peas and or corn

Again, turkey burgers, are these pre-fab? Peas and corn are ok as veggies, they do have quite a bit of sugar in them, I would start trying to eat a wider range of veggies.


meal 4 (between 8-10): usually whatever the healthiest thing around the house is

Ohhhhh, the student life.............

I know it is bad thats why I am looking for help. This semester my class load is pretty heavy so I don't always have the time to do a lot of cooking. I was thinking of cooking all my meals ahead of time like on sunday for the whole week. I know I need more nuts, such as almonds or peanuts. I have already been eating ANPB. Would a protein shake be a good meal substitute since it is quick?

Your diet is a bit hap-hazard hun.

I do get the student life as I worked full-time and have done two degrees part-time and trained. So, in all honesty, that excuse is not going to wash with me .

Think of it this way, healthy body, healthy brain. Brain works better, easier to study and take things in, better grades.

I have the funny feeling you are a bit of a sugar junkie, and your whole metabolism may be geared up to burning carbs and sugar rather than fat.

You may want to try out doing some carb cycling or carb tapering, just a lower carb thing for a bit.

Meals are simple to prepare, small, easy to transport. This is one of my favs, grilled chicken breast, celery sticks with natural peanut butter.

Whole boiled eggs are cool too on the low carb thing.


Don't become a slave to the protein shake..............

 

[Tatyana]

I mean no disrespect to jbanks, but there are too many people asking general questions "I have no idea about diet - please help". Each time, similar advice is given - e.g., 5+ meals; protein at each meals; small calorie deficit etc.

I think it would be better for diet sticky has to be created in the diet forum so that these questions don't fill the forum. One perhaps that discusses a "conventional" diet (or perhaps I should just say less drastic), similar to "Burn the Fat, Feed the Muscle", and then another that discusses more radical reductions to carbs and ketogenic diets.

The problem is that the "ANPB" is not user to friendly to most "newbs", and doesn't appear to be that popular for more experienced folk either.

I am too much of "newb" to create the sticky, but just putting it out there as an idea.

You have a valid point, there have been quite a few good threads with fantastic info, they just seem to get lost in all the new threads.

I posted a shopping list for healthy food as well, and how easy is it for me to find it now...................NOT.

I do think there is an issue that the whole eating healthy thing is a process, people have to learn themselves. Being 'spoon fed' some set diet is not necessarily the best thing.

If your diet has been really rubbish, or somewhat rubbish for awhile, I don't think it is possible to just switch to a completely healthy one, guarenteed way to fall off the bandwagon.

I like to recommend minor modifications in the diet until you adjust, so for example, cutting out protein bars or all trans-fats/modified fats, deep fried food the first few weeks, stuff like that.

 

[jbanks]

thanks, here is the information on the instant breakfast



CARNATION® INSTANT BREAKFAST®, Complete Nutritional Drink, Classic French Vanilla, Naturally & Artificially Flavored
Nutrition Facts
Serving Size 1 packet (36 g)
Servings Per Container See Below
Amount Per Serving One Packet with 1 cup
Fat Free
Vit A & D Milk
Calories 130 220
Calories from Fat 0 5
% Daily Value**
Total Fat 0 g* 0% 1%
Saturated Fat 0 g 0% 2%
Trans Fat 0 g
Cholesterol < 5 mg 1% 3%
Sodium 100 mg 4% 9%
Potassium 240 mg 7% 18%
Total Carbohydrate 27 g 9% 13%
Dietary Fiber 0 g 1% 1%
Sugars 18 g
Protein 5 g 10% 25%
Vitamin A 35% 45%
Vitamin C 45% 50%
Calcium 25% 50%
Iron 25% 25%
Vitamin D 0% 25%
Vitamin E 25% 25%
Vitamin K 25% 25%
Thiamin 20% 25%
Riboflavin 8% 30%
Niacin 25% 25%
Vitamin B6 20% 25%
Folic Acid 20% 25%
Vitamin B12 10% 25%
Biotin 25% 25%
Pantothenic Acid 20% 25%
Phosphorus 25% 50%
Iodine 2% 30%
Magnesium 20% 25%
Zinc 20% 25%
Copper 25% 25%
Manganese 25% 25%
*Amount in powder
**Percent Daily Values are based on a 2,000 calorie diet. Your diet values may be higher or lower depending on your calorie needs:
Calories: 2,000 2,500
Total Fat Less than 65 g 80 g
Sat Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Potassium 3,500 mg 3,500 mg
Total Carbohydrate 300 mg 375 mg
Dietary Fiber 25 g 30 g
Protein 50 g 65 g

INGREDIENTS: NONFAT MILK, MALTODEXTRIN, SUGAR, LESS THAN 2% OF LACTOSE, NATURAL AND ARTIFICIAL FLAVORS, CELLULOSE GUM, DICALCIUM PHOSPHATE, MAGNESIUM HYDROXIDE, SODIUM ASCORBATE (VITAMIN C), VITAMIN E ACETATE, VITAMIN A PALMITATE, NIACINAMIDE, FERRIC ORTHOPHOSPHATE (IRON), ZINC OXIDE, CALCIUM PANTOTHENATE (PANTOTHENIC ACID), COPPER GLUCONATE, MANGANESE SULFATE, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), THIAMIN MONONITRATE, PHYLLOQUINONE (VITAMIN K), BIOTIN, FOLIC ACID, VITAMIN B12.

DISTRIBUTED BY NESTLÉ USA, INC.
GLENDALE, CA 91203 USA
Kosher Symbol: OU-D

Available in the following sizes:

* 10-count single serve packets

 

[jbanks]

I should also mention I am taking the following supplements
A diet pill 3x day, i dont think it is a well know pill but i used it before and got good results, Omega 3 fish oil and flaxseed oil pills 3x a day, vitamin B-12 1x day, ginger root 2x day