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hardwarz
04-01-2008, 07:04 AM
Over the past year, I've lost 20+ lbs. I was at a high of 210 lbs and i'm currently hovering around 189 lbs. I'm 5'8" and lift 3x per week (M/W/F).

I know I?ve been eating healthier, but I don?t think I?m eating right. I lift 3x per week and I'm trying to lose weight.

A typical breakfast:
Multivitamin
Lightly sweetened Iced Tea
Light yogurt or 2 ounces of nuts

Snack:
Carrot & celery sticks

Lunch:
Small side salad, croutons, light dressing
Sandwich with white American cheese and small amount of mayo
Bottle water

If I have an afternoon snack, it?s usually:
Protein bar or low fat mozzarella cheese stick

Dinner:
Whatever wifey makes. I try to portion it correctly, but I need to work on this. Sun Night it salmon with a honey based sauce and rice pilaf with almonds.

Mon night... it was left over salmon with a honey based sauce and rice pilaf with almonds.

Tonight, it's going to be left over BBQ ribs that has been turned into pulled pork BBQ sandwich and probably either green beans or corn.

Wed night... not sure...

Hardwarz

ntrllftr
04-01-2008, 07:30 AM
You are totally correct, you are not eating correctly at all.
Even if you are trying to lose weight you still are not eating enough.

You need to do some research and find a diet.

Try to get around 1.2 grams of protein per pound of bodyweight per day.
Carbs you need to find a diet and stick with it for a few weeks and adjust them to your needs.

I can not imagine someone your weight functioning correctly on wht you are currently eating.

ironwill2008
04-01-2008, 07:47 AM
I don't even know where to start here, except maybe echo ntrllftr's post. I'd suggest you do some searches, and check out all the articles on nutrition on the site, then come back to the forum with more specific questions. Good luck.

dbx
04-01-2008, 08:00 AM
OK, here's the deal; yes, your current diet is pathetic :). The only way you're going to be able to achieve your goal is to monitor your calorie intake. We can all take turns pointing out which foods you mentioned that are poor choices, but it's not going to help you.

You need to start an account at a place like Fitday.com (free) and input your daily foods to see what's what. Assuming no cardio, lifting 3x per week, and at your current height/weight and a goal to lose weight, I would suggest trying the following;
Protein - 200g
Carbs - 160g
Fat - 75g
Total approx cals = 2115 This should help you maintain muscle and burn fat. You'll want to keep most of your carbs complex, and you'll want to make most of your fats healthy EFAs.

Now, you need to choose decent foods to meet those numbers. Here's a list of foods to choose from:

Protein

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughy, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Pork (lean)
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)

Complex Carbs (nothing enriched, bleached or processed if possible)

Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmati, arborio, wild)
Potatoes (red, white, baking)

Fibrous Carbs

Green Leafy lettuce (red, green, romaine)
Broc****
Asparagus
String Beans
Spinach
Bell Peppers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Fruit (If acceptable on diet)
bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

Healthy Fats

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)

Dairy

Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt

Condiments & Spices

Diet Soda
Crystal light
Fat free mayonnaise
Reduced sodium Soy Sauce
Reduced sodium Teriyaki Sauce
balsamic Vinegar
Salsa, Jalapenos
Hot peppers and Hot sauce, Cayenne pepper
Chili powder and Chili paste
Mrs. Dash
Steak Sauce
Sugar free Maple Syrup
Mustard
Extracts (vanilla, almond, etc)
Low sodium beef or chicken Broth
Plain or reduced sodium tomato sauce

Again: Join Fitday, dial in your food intake to come as close as possible to the numbers I provided, and monitor your results on a weekly basis. Nobody is going to supply you with a daily menu and spoon feed you. You now have the tools, and the rest is up to you. You may need to "tweak" the numbers at some point, but this should be a very good target to start with. Of course, in an open forum...I'm sure others will chime in telling you that you need 5K cals per day to grow, and that 2100 cals is like starving yourself etc., lol, but you'll have to decide which advice to choose.

Good luck.

dbx
04-01-2008, 08:00 AM
OK, here's the deal; yes, your current diet is pathetic :). The only way you're going to be able to achieve your goal is to monitor your calorie intake. We can all take turns pointing out which foods you mentioned that are poor choices, but it's not going to help you.

You need to start an account at a place like Fitday.com (free) and input your daily foods to see what's what. Assuming no cardio, lifting 3x per week, and at your current height/weight and a goal to lose weight, I would suggest trying the following;
Protein - 200g
Carbs - 160g
Fat - 75g
Total approx cals = 2115 This should help you maintain muscle and burn fat. You'll want to keep most of your carbs complex, and you'll want to make most of your fats healthy EFAs.

Now, you need to choose decent foods to meet those numbers. Here's a list of foods to choose from:

Protein

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughy, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Pork (lean)
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)

Complex Carbs (nothing enriched, bleached or processed if possible)

Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmati, arborio, wild)
Potatoes (red, white, baking)

Fibrous Carbs

Green Leafy lettuce (red, green, romaine)
Broc****
Asparagus
String Beans
Spinach
Bell Peppers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Fruit (If acceptable on diet)
bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

Healthy Fats

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)

Dairy

Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt

Condiments & Spices

Diet Soda
Crystal light
Fat free mayonnaise
Reduced sodium Soy Sauce
Reduced sodium Teriyaki Sauce
balsamic Vinegar
Salsa, Jalapenos
Hot peppers and Hot sauce, Cayenne pepper
Chili powder and Chili paste
Mrs. Dash
Steak Sauce
Sugar free Maple Syrup
Mustard
Extracts (vanilla, almond, etc)
Low sodium beef or chicken Broth
Plain or reduced sodium tomato sauce

Again: Join Fitday, dial in your food intake to come as close as possible to the numbers I provided, and monitor your results on a weekly basis. Nobody is going to supply you with a daily menu and spoon feed you. You now have the tools, and the rest is up to you. You may need to "tweak" the numbers at some point, but this should be a very good target to start with. Of course, in an open forum...I'm sure others will chime in telling you that you need 5K cals per day to grow, and that 2100 cals is like starving yourself etc., lol, but you'll have to decide which advice to choose.

Good luck.

hardwarz
04-01-2008, 09:11 AM
um...wow...

I guess I need to do more about my diet. It was terrible before and it's better now... It was filled with pepperoni pizza and hot buttered cheese steaks.

I thought I was still eating a lot.

Thanks for the help. I need to do it right.

hardwarz