Can't stick to a diet

[MegaCondenser]

I've been training for just over 4 years now. When it comes to lifting, I am very dedicated, never missing a workout and always putting out 100% into workouts. But, my diet is a whole different story. This is why my bodyfat stands at 14-16% when I would like it at 10-12%. I have read the stickies on this site and have an idea what a cutting diet looks like. Eating a caloric deficit, clean foods (chicken, brown rice, etc.). The difficulty for me is doing the cooking and eating the same foods when I am always offered meals by family and friends. Any help to get me on track to a better physique is appreciated.

[Dennis71]

Diet > weightlifting and cardio




the Diet will make or break the weight loss imo...





weight loss is a self thing.. u get out of it, what u put in. So if u arent going to be dedicated to stick onto a diet , u wont ever get down to 10%

[th3pwn3r]

I've been training for just over 4 years now. When it comes to lifting, I am very dedicated, never missing a workout and always putting out 100% into workouts. But, my diet is a whole different story. This is why my bodyfat stands at 14-16% when I would like it at 10-12%. I have read the stickies on this site and have an idea what a cutting diet looks like. Eating a caloric deficit, clean foods (chicken, brown rice, etc.). The difficulty for me is doing the cooking and eating the same foods when I am always offered meals by family and friends. Any help to get me on track to a better physique is appreciated.

You think you're the only one who is invited out to eat high calorie foods? Seriously. What you need is some self control. Without that you'll never get the results you desire. What do you want more? To stuff your face with lots of food or a great looking body?

[lee__d]

when ur tempted, remind urself that diet is the key to shredding ur body fat.

[Dennis71]

You think you're the only one who is invited out to eat high calorie foods? Seriously. What you need is some self control. Without that you'll never get the results you desire. What do you want more? To stuff your face with lots of food or a great looking body?

x2 good post...

[sleet83]

I've been training for just over 4 years now. When it comes to lifting, I am very dedicated, never missing a workout and always putting out 100% into workouts. But, my diet is a whole different story. This is why my bodyfat stands at 14-16% when I would like it at 10-12%. I have read the stickies on this site and have an idea what a cutting diet looks like. Eating a caloric deficit, clean foods (chicken, brown rice, etc.). The difficulty for me is doing the cooking and eating the same foods when I am always offered meals by family and friends. Any help to get me on track to a better physique is appreciated.

Just say no. Or go out and drink water.

[th3pwn3r]

OP: Keep in mind that you want to be your best, don't worry about what other people are doing. Don't compare yourself to them or be concerned with them. As long as you keep track of what you're doing you'll get there.

[MegaCondenser]

Alright guys. Here is a diet I wrote up, thoughts?

Meal 1
1 cup cooked oatmeal
2 whole eggs and 1 egg white

Meal 2
6-8 ounces chicken, turkey, or fish
1 cup brown rice/oatmeal or sweet potato
Green vegetable/ salad

Meal 3
.25 cup almonds

Meal 4 (pre-workout)
Optimum Nutrition whey shake (in 1 cup milk)

Meal 5
6-8 ounces lean beef
1 cup brown rice/oatmeal/ sweet potato
Green vegetable/salad

Meal 6
1 cup cottage cheese (with splenda and cinnamon)

[txw]

Stop saying "I can't," and replace with something like, "I am building a better body," or whatever will remind you of what it is you really want.

For me it's all about choices. I can either choose to stay fat or choose to get lean. It is the sum of the choices that creates the end result.

[sleet83]

Alright guys. Here is a diet I wrote up, thoughts?

Meal 1
1 cup cooked oatmeal
2 whole eggs and 1 egg white

Meal 2
6-8 ounces chicken, turkey, or fish
1 cup brown rice/oatmeal or sweet potato
Green vegetable/ salad

Meal 3
.25 cup almonds

Meal 4 (pre-workout)
Optimum Nutrition whey shake (in 1 cup milk)

Meal 5
6-8 ounces lean beef
1 cup brown rice/oatmeal/ sweet potato
Green vegetable/salad

Meal 6
1 cup cottage cheese (with splenda and cinnamon)

1 cup of rice is alot of calories. Are you still below your maintenance? I know my rice is 1/4 cup = 160 calories, so a full cup would be 640 calories..

That's nearly half of my total daily intake :O

[MegaCondenser]

1 cup of rice is alot of calories. Are you still below your maintenance? I know my rice is 1/4 cup = 160 calories, so a full cup would be 640 calories..

That's nearly half of my total daily intake :O

I'm looking on Fitday and it has a cup of cooked brown rice at 233.5 calories. Are you thinking in terms of dry rice?

[sleet83]

I'm looking on Fitday and it has a cup of cooked brown rice at 233.5 calories. Are you thinking in terms of dry rice?

Hmm. I know mine says 1/4 cup = 160 calories...

Does it lose calories after you cook it?

[MegaCondenser]

Hmm. I know mine says 1/4 cup = 160 calories...

Does it lose calories after you cook it?

It has more volume after you cook it as it absorbs the water I think.

[sleet83]

It has more volume after you cook it as it absorbs the water I think.

Ah, I see. So my 1/4 cup of uncooked is still 160 calories, it just expands to a larger amount. Why don't you measure it by uncooked?

[lee__d]

Hmm. I know mine says 1/4 cup = 160 calories...

Does it lose calories after you cook it?

absorbs water, more dry rice fits into 1 cup than cooked rice

[Amandarose531]

1/4 dry has ~160

I believe most rice measurements are dry rice.