New Poster Needs Help

[teirrah]

Hi there! Just to add a quick 2 cents worth. Although 1500/ 1600 calories may seem like a lot of calories its not actually that many, so don't worry. If you look at the volume of clean food it represents that can be a bit of a shock too. It was for me when I revamped what I ate. I was amazed at how much real clean food you can eat for this number of cals and at first I was sceptical about losing fat when I felt that I also never stopped eating. It took a couple of months to get used to but it does work and even better my metabolism has changed from almost stagnant to kick ass. It took time to get my head around eating 5 or 6 times a day,
and the palaver of having food ready at work is a bit of a pain but it is really worth it. Good luck!

 

[Gettin_Fit]

I have recieved such good advice, now trying to put it all to good use. I am going to work on a major over haul of my meal plans today. I have a couple more questions. ArtysChic, you said a 1500 cal diet would probably give me decent results...I am wondering if maybe I should look closer to the 1200-1400 range? Right now I am 5'6", 160lbs. I would like to weigh between 125-130. I have no idea what my bf% is, but with all the jiggles I can guess it is at least 25% I am not doing this for competition or anything so I am just looking to work hard for a hard body. Lean, firm and actually seeing muscle, but I don't want to "bulk up" if you know what I mean.
I guess what I am asking is if any of you were to be my personal trainer, given my goals what would you suggest as far as my caloric intake....I am really enjoying my workout right now so I don't want to change it yet.
Thanks everyone for all your help

 

[FitFossil]

I know it seems too good to be true to actually have to eat ENOUGH to lose fat. That's the difference between a training diet versus the traditional weight loss diet. With a training diet, the focus is on fueling your body to get the most out of your training, which will in turn help you build an awesome body. On the other hand, a weight loss diet is all about calorie restriction and deprivation, which results in fat AND muscle loss. Losing muscle lowers your metabolism, and that's why such a high percentage of weight loss dieters rebound fatter than before they started dieting.

 

[staw]

If a person is only eating 900 calories, but should be in the 1800 range, how gradually do you increase the calories?

 

[spatts]

Lean protein, low GI carbs, and good fat.

 

[Gettin_Fit]

Okay so I have made some adjustments to my diet. Just wondering how this looks and if I should add in anything or get rid of anything.
Today:
7:00 am - 1/2 lowfat frozen waffle
8:30 am - 2 Xenadrine w/8 oz water
9:00-9:45am - workout
10:15am - 1/3 cup whole rolled oats, 1 egg, 2 egg whites
12:00 pm - 1 slice ff cheese (on the way to work just had to grab something quick) w/water
1:30 pm - 2 cup salad greens, 1 can tuna, 2 tbs light Italian dressing, water
3:00 pm - power bar and water
{planning for the rest of the day}
5:30 pm - 1 broiled chicken breast, 1-2 cups steamed broccoli, not sure what else if anything to have
6:30 pm evening walk 3-4 miles
after walk maybe a protien drink, should I mix it with water or skim milk? or does it not matter??

Thanks for taking the time to read and let me know what you think!

 

[Pink Space Biscuit]

I would replace the power bar and the waffle and the cheese slice with better choices.

As far as protein shakes water is preferable when trying to lose fat.

It still doesn't look like you are eating enough, you also have no fats in there besides 1 egg.

 

[Gettin_Fit]

Thanks for the help. I thought I was doing better, but I guess I still have some work to do figureing this out. The slice of cheese and the power bar were just something I had to grab because I got called in at the last minute and wasn't prepared.
Also I am not used to eating at all before I workout in the mornings. So I am not really sure what to have, or if it is really okay for me to wait til after my morning workout to have something as long as I make up for it during the day by eating enough?
Sorry to keep asking questions, I'm just trying to learn how to lose the weight, get fit and do it so it becomes a habit and not a diet.
Thanks again

 

[Pink Space Biscuit]

Well I'm sure you are doing better!

Eating before workouts really varies. If you are doing cardio, I would do it as soon as you get up and not eat.

Weights varies, some people can handle it, some can't. A good carb like a bowl of oatmeal usually helps with strength and stamina.

 

[staw]

In the mornings, I eat 1/2 cup oatmeal (good old Quaker oats) with bit of raisens and honey. Don't seem to have any brown sugar around here. Careful not to go overboard when I do have brown sugar. In the oatmeal, I put some Barlean's Forti-Flax (flaxseed). Blends in with the oatmeal. Might be something to try.

In addition, I have one scoop Isopure strawberries and cream. Takes care of the protein in the early morning, and my work day is so hectic I need the convenience.

Keep up the dedication, continue to ask questions and read all the information you can get your hands on. You'll see results.