Help with Diet

BigMatt · Jan 28, 2014

BLENDER BREAKFAST
12 oz Apple Juice
3 oz Egg White Protein Powder (2 scoop Eggwhite protein)
6 Fresh Strawberries
2 Fresh Bananas

SNACK
1 orange

LUNCH
Large Vegetable Plate
Steamed Brown Rice (Use 1 tablespoon of Olive oil)
1 can of tuna in water

SNACK
1 apple

DINNER
Large Vegetable Salad (Use 1 tablespoon of Olive Oil)
1 Baked Potato or 1 Yam
Sole fish (1 filet)

Im trying to lose fat. im 5.11 and 230 pounds

Thank you

z54071 · Jan 29, 2014

PLEASE tell me you didn't pay for that diet?:banghead:

Here is just some general info that i believe would help you. these are some BASIC guidelines and will move in you the right direction. Modify diet once you plateau (every 2-4 weeks) or as weight changes.

start with LBW(lean body weight)

BODYWEIGHT (lbs) x (%) BF = BF in lbs
BODYWEIGHT (lbs) – BF (lbs) = Lean Body Weight (LBW) (lbs)

then multiply that number by 10-12 for total calories. then start with 40% protein, 25% carbs, 35% fat.

OR, use current weight multiply by 10-12 for starting calories...

An example would be this. say your starting total calories are 2400 cals.
than your total daily macros would be..

150g carbs
240g protein
93g fat

divide those macros evenly to 5 meals a day so each meals macros would be..
30g carbs
48g protein
18.6g fat

Buy a scale and weight everything out, and eat clean. make sure your getting good fat sources and better carbs sources then the fruit in your current diet.

keep it simply, protein- fish, beef, chicken,egg whites..... carbs- brown or white rice, oats, sweet potato.....fats- mac oil, evoo, pb( as a treat), almond butter, nuts, exc.

just some advice on how to set up a diet properly, play with your macro percentages and see what works for your body type.

good luck and have fun..

thebigguy84 · Jan 30, 2014

Calories are too low #1- Way too many carbs in Meal#1 Not enough protein and not enough fats. Hire Shelby Starnes - The Official Website

QuietStorm · Jan 30, 2014

BigMatt said:
BLENDER BREAKFAST
12 oz Apple Juice lose this
3 oz Egg White Protein Powder (2 scoop Eggwhite protein)
6 Fresh Strawberries lose this
2 Fresh Bananas only 1/2 or one of this

add some oats to your protein powder. Better yet, add protein to your protein powder. Way too many carbs and not enough protein.

SNACK
1 orange either eat a meal here, chicken and potato/yam or protein shake here. lose the orange.

LUNCH
Large Vegetable Plate
Steamed Brown Rice (Use 1 tablespoon of Olive oil)
1 can of tuna in water

SNACK
1 apple pre workout shake here or meal if possible. lose the apple and add protein

DINNER
Large Vegetable Salad (Use 1 tablespoon of Olive Oil)
1 Baked Potato or 1 Yam
Sole fish (1 filet)

Im trying to lose fat. im 5.11 and 230 pounds

Thank you

z gave you some solid advice. follow it. Or you could hire shelby if you really want someone to walk you through it.

Serge.Kara · Jan 30, 2014

QuietStorm said:
z gave you some solid advice. follow it. Or you could hire shelby if you really want someone to walk you through it.

Don't you think there will be too much calories?
Could somebody explain me why in the topic diet the calories are too low? And also why this low quantity could prevent weight loss?

QuietStorm · Jan 30, 2014

Serge.Kara said:
Don't you think there will be too much calories?
Could somebody explain me why in the topic diet the calories are too low? And also why this low quantity could prevent weight loss?

If you dont eat enough, the body feels like it is starving, it holds on to what it can. too many carbs and not enough proteins causes insulin spikes and lows. Unstable blood sugar causes the body to think its hungry when it just received food. you eat because you think you are hungy, thus not losing the weight you wish.

I have to leave for work or I would explain a little better, but that is the jist of it.

MrPump · Jan 30, 2014

If you feel lost, a newbie, that is overwhelmed with information and ideas, and "best practices" you have two options:

1. Trial and Error. Everyone here has an opinion and guess what, most work. Some work better than others, but they are telling you what worked for them (hence the debates you see after someone telling what to do). Here is the fun part: Some are talking out their ass and only telling you what they "heard" works. My thought, try to find someone that has done it. (thats just my opinion). I mean, Im not going to go to a guy that reads racing books and talked to racers and ask him how to race. Im going to ask a fucking driver and ask him to show me how its done. Which brings me to second thought:

2. Hire a trainer on here (not at your gym). I dont know your gym or their trainers, but my experience tells me they are generally less educated then the average poster on this forum and really have little to no clue how to help you. Now a trainer on here... It will get in your pockebook. However, it will take out the learning curve and get you set straight right way. I cant tell you it will be the best investement you ever take (shit someone has to buy the next Microsoft IPO) but what I can tell you is that you get from point A (your fatty self... no offense, I was once 245 30%bf) to point B (the guy that people say "fuck, look at that dude"...well maybe not that far...but you will be flexing in the damn mirror a lot more) a lot quicker. I mean, it will cut YEARS off this.. not days, months, but YEARS.

Just my random post

kscowboy · Jan 30, 2014

Best money you will ever spend:

Shelby Starnes - The Official Website

OR

Mountain Dog Diet - John Meadows

BigMatt · Jan 30, 2014

Does Shelby work with Natural?

Im lifetime natural and at 30 years old, i feel like its getting difficult to make gains or lose bodyfat...

BigMatt · Jan 31, 2014

thebigguy84 said:
Calories are too low #1- Way too many carbs in Meal#1 Not enough protein and not enough fats. Hire Shelby Starnes - The Official Website

Nice back man!

Do you guys think would be a better diet?

Breakfast:-1 banana,8 eggwhites,1 protein shake in water,2 Multi-vitamin, 2 omega3,1 vitamin b100,5G glutamine

Meal 2:-1 apple, 10 almonds, 1 protein shake (45g), 1 chicken breast

Lunch:-2 chicken breast, 1 cup of green vegetables, 2 multi-vitamin and 2 omega-3

meal 4:-1 protein shake (30g), 60g of oats with 15g of raw honey

Diner:-1 chicken breast, 1 cup of green vegetables, 2 omega-3

meal 6:-10 eggwhites , 5g of glutamine, 3 caps of ZMA.

QuietStorm · Jan 31, 2014

Well Mr. Pump said it all, didnt he? Spend all your hard earned cash on some overpriced specialist who will pump you full of supplements and tell you to eat a shit ton of protein.

WAIT.... DIDNT SOMEBODY JUST DO THAT FOR FREE???????

Oh

my

hell.

QuietStorm · Jan 31, 2014

For you new guys, search the internet. This information is out there and it is free. you will see what is being said here is right and Mr. Pimp-the-nutritionalists is doing just that.

fucking disgusting.

Basic nutrition is not hard. When you get to the point you cant tighten it up for a show, THEN you hire the specialists... THAT'S when you spend your hard earned money.

BigMatt · Jan 31, 2014

Its just that i tried a diet with WHole eggs, Beef and Salmon.

And all it did is that i got Fatter.

My goal is just to be lean,if eating eggwhites,protein powder,tuna will do that i will do it.

It seem like my body doesnt like Saturated fat from animals product.

I dont understand, Do we need Saturated fat from Animal Source, or Saturated fat from plant source(Almonds,Olive oil, Macadamia Nut oil).

It would make more sense to eat saturated fat from Plant source...

Its like if i eat Beef i get fatter.... i just dont know im kinda lost there...

**broken link removed**

Look if i were to eat like that, All those whole eggs, red meat i would get fatter no question about it...

Knight9 · Jan 31, 2014

How old is that sample diet?! Lol!

Fat isn't making you fat...excess carbs and perhaps poor insulin sensitivity is likely the culprit.

Sent from my SM-N900V using Tapatalk

ALLEX · Jan 31, 2014

How's your hormonal panel looking like?

Serge.Kara · Jan 31, 2014

QuietStorm said:
If you dont eat enough, the body feels like it is starving, it holds on to what it can. too many carbs and not enough proteins causes insulin spikes and lows. Unstable blood sugar causes the body to think its hungry when it just received food. you eat because you think you are hungy, thus not losing the weight you wish.

I have to leave for work or I would explain a little better, but that is the jist of it.

It's ok. Thanks for explanations.