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stecra
02-21-2018, 08:49 AM
iam currently about 310 LBS hight 5'9 I am not sure of my macros except i know my protein needs to be like 300g. I was wondering if there was a website that could help me make a nutritional meal plan. It dont matter much but this is my last shot at losing weight.

gbullock32
02-21-2018, 08:52 AM
You do not need anywhere near that much protein, 150g or so would be enough.


NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS
This website will help you find your TDEE (Total Daily Energy Expenditure):

http://www.sailrabbit.com/bmr/

Keep in mind this is only an estimate, and you adjust based on results. Stick with the estimate for 2 or so weeks and then add or subtract calories until gaining or losing weight at the desired pace.

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .7 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~2 pound per month and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Nutrition-
Calculating Calories (http://forum.bodybuilding.com/showthread.php?t=156380183)
Pre, During, and Postworkout Nutrition (http://forum.bodybuilding.com/showthread.php?t=123915821)
How To Ask For Diet Critique (http://forum.bodybuilding.com/showthread.php?t=129523333)
Discretionary Calorie Allowance (http://forum.bodybuilding.com/showthread.php?t=133634471)
Macro/Micro Nutrients Explained (http://forum.bodybuilding.com/showthread.php?t=2845231)
Clean Eating Myth (http://evidencemag.com/clean-eating/)
Insulin and Fat Loss (http://weightology.net/weightologyweekly/index.php/free-content/free-content/volume-1-issue-7-insulin-and-thinking-better/insulin-an-undeserved-bad-reputation/)
Insulin and Fat Loss 2 (http://www.muscleforlife.com/how-insulin-works/)

Protein-
Protein Needs (http://evidencemag.com/dieting-protein-needs)
Protein Needs 2 (http://www.ncbi.nlm.nih.gov/pubmed/24092765)
Protein Needs 3 (https://www.strongerbyscience.com/athlete-protein-intake/)
Protein Timing (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/)
Muscle Protein Synthesis (http://www.nutritiontactics.com/measure-muscle-protein-synthesis/)

Fat-
Fat Needs (http://www.jissn.com/content/11/1/20)
Fat and Testosterone (http://www.anabolicmen.com/fats-and-testosterone/)

Meal Timing-
Meal Timing 1 (http://www.jissn.com/content/10/1/5)
Meal Timing 2 (http://nutritionreviews.oxfordjournals.org/content/73/2/69)

Micro-Nutrient Guide-
Micro-Nutrient Guide (http://iom.nationalacademies.org/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf)


TRAINING
Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine (http://forum.bodybuilding.com/showthread.php?t=118004321)
How To Perform Basic Lifts (http://forum.bodybuilding.com/showthread.php?t=118920551)

Routines
Starting Strength (http://startingstrength.com/)
BabyLover's Starting Strength (http://forum.bodybuilding.com/showthread.php?t=135564721)
AllPro's Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=4195843)
StrongLifts 5x5 (http://stronglifts.com/5x5/)
IceCream Fitness 5x5 (http://forum.bodybuilding.com/showthread.php?t=148036063)
Fierce 5 (http://forum.bodybuilding.com/showthread.php?t=159678631)
Coolcicada's Push Pull Legs (http://forum.bodybuilding.com/showthread.php?t=149807833)

Calisthenics routines
Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout"
- Hanging Leg Raises: 4x12
- Planks: 3x1min


SUPPLEMENTS

Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.

This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.

Protein
Protein supplements are mostly derived from either Milk, Animal, Egg, or Plant sources. They are a powdered food item, made to be convenient to take. Their main purpose is to help you reach your minimum daily needs for protein if you cannot do so with whole foods, outside of that they provide no special benefit to muscle growth and are by no means 'required'.

Types
Whey- The most common, derived from milk and comes in either a concentrate or isolate. It is the cheapest and has a very high bio-availability, good stuff all around. Concentrate is the most common you will see since it requires less processing than an isolate. It is great and just fine for the majority of people. Isolates are another variety, they tend to have a few less carbs and fat, but cost more. They are best for people who have lactose issues.

Animal- Meat based protein, most come from the hooves and other parts that are not used in food; mostly collagen sources. These are usually not the best for bio-availability and are costly compared to a whey protein. They have the benefit of not being an issue to the lactose intolerant, but most prefer other sources for their protein needs.

Egg- From eggs, most are egg white powders. Again these cost more but have good bio-availability and do not aggravate lactose.

Plant- Best for the vegetarian/vegan, and those with very severe lactose intolerance (who still get issues even from isolate). These are sources from pea, soy, hemp, rice, and other plants. They often have multiple sources to form a complete protein source. Most cost more because of the processing involved.

Multi-Vitamins
Multi-Vitamins are a good way to cover any gaps your nutrition may leave, they are not meant to (and never will be) a replacement for a wide variety of whole foods. Think of them as the spackle of the supplement world, great for covering imperfections, but you would not try and build a house from it.

Fish Oil
Fish Oil is a good supplement for most, mainly because many do not eat enough fish to reach the minimum recommendation for EPA/DHA. For the most part you do not need to over complicate this one, just find a cheap and reliable brand and go for a dosage that covers your daily needs. These recommendations are 3 grams of EPA/DHA per day.

Creatine
Creatine Monohydrate is the cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance.

BCAAs
BCAAs (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you.
https://breakingmuscle.com/fitness/bcaa-ineffective-in-isolation


Fat Burners
Fat Burners primarily do 2 things, suppress appetite and provide energy and focus. They cannot and will not replace a calorie deficit or a proper nutrition plan. Some have other additions, such as Forskolin or Yohimbe which may aid in actual fat loss though, but again the end success of weight/fat loss is proper diet. Work on getting that in order and then, if needed, you may want to look into a fat burner for the final push you need.

Pre-Workouts
These are designed to provide energy, focus, pump, and endurance; they do so most often with caffeine and other ingredients though there are also non-stimm pre-workouts for those who do not want the caffeine rush. These can aid you if the extra energy is needed but they are not required; if you are fine without them than you can just save your money.

Meal Replacements/Mass Gainer
These are often little more than a protein supplement with a lot of cheap carbs added in to jack up the calories. Really, just eat more; make a homemade gainer from whole foods: Whole Milk, Oats, Honey, Ice Cream, Whey, Peanut Butter, Fruit; all can be blended up to make a far more nutritious and cheaper gainer than anything you could buy in a tub.

CLA
CLA is useless, really... Unless you are obese and even then the effects are minimal at best.

Glutamine
Glutamine is pretty much useless, save your money.

Ghawk21
02-21-2018, 08:53 AM
Start here:
https://forum.bodybuilding.com/showthread.php?t=136691851
https://forum.bodybuilding.com/showthread.php?t=173439001

You certainly don't need 300g of protein, not even close. In your case you should use lean body mass instead of total body mass when calculating protein. You don't need a set nutrition plan either, you will be far more successful if you fill your macro targets with foods you actually enjoy. I recommend starting a weight training routine as well, we have some great beginner programs in the workout forum stickies.

katya422
02-21-2018, 12:05 PM
Last shot because why? Seriously do your best to fix this for yourself on your own if you can.

If it doesn't work out then see about medical support...counseling, appetite suppressants, surgery, etc.

You don't need massive amounts of protein or a lot of extra stuff. You just need to consistently stay in a deficit (more calories out than calories in).

Set an attainable goal and get to it. 10% of your excess weight would be a good place to start. Top of normal BMI for you would be 170, so 140 to lose > 14 pounds. Fairly sure you could hit that in about 6 weeks (maybe less) factoring in initial water weight loss.

Then set a new goal.

Don't quit because you had a bad day, bad week, bad month, whatever. You just have to let it go and start right back to work.

BlvckDiamond
02-25-2018, 12:52 PM
No one said weight loss is easy bud, it all comes down to how bad you want it and what are you willing to do to get there.
weight loss is simple but not easy. There's gonna be a lot of ups and downs and trials and errors but you take it as a lesson and you keep pushing forward!!!!
It's not about how many times you fail but how fast you can get back on track and diet and train consistently!

1) maintain a caloric deficit day in and day out (KEEP YOUR CALORIES IN CONTROL) (PORTION CONTROL) (Eat the same meal portions everyday)
2) go to the gym consistently and train intensively
3) be patient with the process - you didn't get to 310 pounds in a couple of days/months, its gonna take A LOT of time, perseverance, sacrifices and hard work to get there.

Control what you can (your diet and workouts), slow and steady wins the race my friend.

good luck on your fitness goals! DO NOT GIVE UP!


iam currently about 310 LBS hight 5'9 I am not sure of my macros except i know my protein needs to be like 300g. I was wondering if there was a website that could help me make a nutritional meal plan. It dont matter much but this is my last shot at losing weight.