Above is the best advice for you dude, you've got it 90% right, you need to focus on your diet plan more. Don't leave stuff to chance like thinking about what you are going to have for lunch 10 mins before lunch, planning and preparation is key to everything with weight loss. Do not allow yourself to start counting "collateral" calories into your intake... KNOW what you are eating PRECISELY before you eat it.
Figure out a balanced diet plan using this resource, little things like mayo on bread, not eating white bread and sugarry carbs, far too much of your diet above is highly processed foodstuffs, you need to eat the most unrefined foods you can, fresh fibrous veg, lean meat, lower salt, good fats (olive oil) wholegrain carbs (if you have to) brown rice, cut out soda's, cut down on beers make your body work to extract the best nutrician from what you are eating.
There is a wealth of information on this forum, everything you could want to know in order to lose weight properly and efficiently. If you are unsure search/ask. Websites like fitday enable you to accuratly count calories and macros so there is no excuse!!
Good luck man
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Thread: Becoming "The Situation"
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02-12-2010, 10:24 AM #31
- Join Date: Feb 2010
- Location: outside the pale, Ireland
- Age: 49
- Posts: 106
- Rep Power: 174
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02-12-2010, 10:35 AM #32
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02-12-2010, 07:15 PM #33
- Join Date: Sep 2008
- Location: Connecticut, United States
- Age: 36
- Posts: 179
- Rep Power: 214
Kind of lower cal today, but I was so busy doing stuff my eating schedule was a little weird.
I'm home for the weekend, so my diet should be a lot better for myself, I can weigh out portions better. School food is crap.
I worked out early, so my breakfast was my pre-workout meal as well.
Breakfast/pre-workout
Bowl of oatmeal (about 1.25 servings)
about 2 tablespoons maple syrup ( I'm not enough of a man yet to eat oatmeal plain)
5 egg whites
Post Workout
2 Scoops ON Whey
9 Gummy bears (this was the bottom of the bag)
Lunch
Cup or so of fresh broccoli
sandwich on whole wheat bread consisting of turkey, roast beef, lettuce, and tomato
Dinner
8 3/8 ounces top round steak
90 grams baked potato
about 1.5 cups frozen broccoli
Snacks throughout day
Protein Bar
Wendy's large chili (I know, but I figured the macros were some of the best you could get for a fast food item. Lotsa sodium though. )
Low Carb Monster
Medium Banana
2432 Calories
275 Carbs
48 Fat
238 Protein
You all would be glad to hear that when I went to happy hour with my parents, all I drank was water. Didn't eat anything at the bar though, all crap.Last edited by TVRYAN; 02-12-2010 at 07:18 PM. Reason: forgot an item
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02-12-2010, 07:41 PM #34
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02-13-2010, 03:56 AM #35
- Join Date: Sep 2008
- Location: Connecticut, United States
- Age: 36
- Posts: 179
- Rep Power: 214
I lost 1.5 pounds in 13 days. I know that's not that great, but I think it's ok considering my bingey weekend I had before I was like "I gotta log my diet as well". I estimate a good 1.25 was lost this week alone which is right in the 1-2 pound/wk range.
I know I should have said this earlier, but I'm also on this medication for mental illness and one of the potential effects is "weight gain". I started taking it in the end of 06 and gained 100ish pounds in 3 years. So I don't know if my meds will make it a lot harder for me to lose? I should be able to by tuning my diet though and consistently working out.
When I calculate my calorie intake, what how should I determine it. I use this online calculator. And I use the caloe count for Sedentary, cause I figure that would be the safest route, and I subtract 500-1000 cals from that maintenance.
This puts me at a range of 2400-2900. Should I keep this, or should I change the settings on the calculator site to light active 1-3 time/wk which would be 29-3400, or mod active 3-5 times/wk which would be 3400-3900? I think even though I guess I could be moderately active now hitting the gym 4 days/wk I should go the higher route, but on paper that seems like so many calories.Last edited by TVRYAN; 02-13-2010 at 04:06 AM. Reason: Another quick question
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02-13-2010, 09:04 AM #36
- Join Date: Jan 2010
- Location: Massachusetts, United States
- Age: 40
- Posts: 673
- Rep Power: 1443
Grats on the weight loss! If you are still working and have gone down in weight, you are going in the right direction!
Figuring out your daily caloric amount can be difficult. I would stick to around 2300 to 2700 per day. Start out with 2700 and work on getting it down to 2300. Gradual changes will work well for this.
Stop drinking those monsters, with your workouts and healthier eating you will find yourself full of energy.
As far as side effects to medicine, many antidepressants have a weight gain side effect. I am not certain whether this is a psychological or physiological reason but I would venture a guess that you just have more hunger. Will take some more willpower but if you control your diet you should not be greatly impacted by the meds. I take prozac with no ill effects.
Keep up the good work!
-Drew
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02-13-2010, 09:54 AM #37
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02-13-2010, 10:12 AM #38
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02-13-2010, 10:18 AM #39
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02-13-2010, 10:18 AM #40
I'm all for what you are doing.. And definitely impressed you are out there making the attempt. I know it's not easy doing something new that you aren't used too.. But at the same time, if you are really serious about this, you should step the time in the gym. Spend more time in the gym, fire threw more sets, and go at least 6 days a week.. The gym should become your second home...
If you are serious about being lean and jacked go for it, don't make any excuses..ذربايجان ديلی MISC Strength Crew ذربايجان ديلی
"Well i already did some prohormones. i actually weight like 142 now."
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02-13-2010, 10:29 AM #41
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02-13-2010, 07:06 PM #42
- Join Date: Sep 2008
- Location: Connecticut, United States
- Age: 36
- Posts: 179
- Rep Power: 214
I wasn't expecting to do cardio today since it's the weekend. But I kinda wanted to get a small session in. We went to my parent's timeshare and used their fitness facilities. There was only one good machine, an elliptical machine. The other elliptical was busted, and all they had were bikes. I HATE bikes. The seats are so uncomfortable, fortunately the elliptical was open.
Cardio - Elliptical
25 Minutes (I probably could've pounded out more, but there's a 20 minute policy if someone else is waiting. And who could blame them for wanting to use it, it was the only good machine. No one likes bikes.)
Level 7
1.75 miles
Calorie "Burn" of 400
Diet
Breakfast
2 xl eggs
1 medium egg
4 oz top round steak
1 slice TJ's Tuscan Pane bread
1.5 servings half and half
Lunch
2 slices Pepperidge Farm light style extra fiber bread
1 can tuna fish
1 tablespoon mayonnaise (it's less than I normally would've used. We had honey flavored mustard, but I thought that may end up being too weird)
Dinner
Cobb Salad from restaurant to go, no dressing
I calculated the calories from entering these items
7 oz chicken breast (yes I took it off the salad and weighed it)
1 large hard boiled egg
.38 avocado (there was about 1/4 and my dad cut up a little more for his salad, so I had an eighth more)
4 slices bacon
2 cups lettuce
4 cherry tomatos
Snacks throughout day
1.5 servings oatmeal
1 serving sugar free maple syrup
2 scoops ON whey
2 Scoops EAS Whey (ran out of ON)
1 cup 1% milk
medium apple
orange
4 trader joes entertainer crackers ( I probably should've avoided these, 140 cals of nothing good)
Monster Low Carb (I swear I'll try to get off the stuff as soon as my box of them run out)
Totals
2676 cals
192 carbs
92 fat
268 protein
I don't know how some of you manage to have a whey shake as a snack. I tried it, and just powder and water/milk just doesn't cut it. I NEED food to feel satisfied.
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02-13-2010, 11:22 PM #43
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02-14-2010, 06:48 AM #44
- Join Date: Sep 2008
- Location: Connecticut, United States
- Age: 36
- Posts: 179
- Rep Power: 214
I knew I should have weighed myself today as opposed to yesterday. The day before yesterday I had a high sodium fast food item, and a huge late dinner and weighed myself early the next day. I was 339.75. Today, the day I would normally weigh myself, I was 338. I like that a lot more then 339.75.
So at the beginning of the year I was just beyond 350. Now I'm 338. I like this.
My "stack" right now is optimen, green tea extract, fish oil, and whey. I've been reading all this positive stuff about creatine. Would I benefit from taking that as well? I think I'm doing fine with what I have right now.
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02-14-2010, 08:22 AM #45
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02-14-2010, 10:51 AM #46
- Join Date: Sep 2008
- Location: Connecticut, United States
- Age: 36
- Posts: 179
- Rep Power: 214
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02-14-2010, 10:58 AM #47
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02-14-2010, 06:16 PM #48
- Join Date: Sep 2008
- Location: Connecticut, United States
- Age: 36
- Posts: 179
- Rep Power: 214
Time for a v-day log!
Cardio
Only "cardio" I got today was walking the dog.
Diet
Today we went out for a late lunch/early supper. I ate half when I was at the restaurant. I actually was able to weigh out the other half when I got home. So I just used the weights from when I got home for the lunch portions. The salmon filet from the restaurant was ginormous!
Breakfast - Protein Power house 82 grams!
3 extra large eggs
3 egg whites (had extra because dad made mom eggs bennedict, so I volunteered to eat the whites)
4.75 oz top round steak
1 stop and shop light multi-grain english muffin
Lunch - Another protein powerhouse at 73 grams
18 steamed clams (yes I used drawn butter for dipping so I included 1 tablespoon butter in on tracker)
house salad - only had to worry about the ounce or so of croutons, the rest was pure veg
1 tablespoon creamy garlic dressing (I did the quick dip of fork into dressing then used it on salad. Barely used any out of the cup that came out.)
4.63 oz salmon
145 grams baked potato
Dinner
4.63 oz salmon
145 grams baked potato
Snacks
small pear
2 string cheese
2 Monster Lo-carb
Smoothie consisting of:
2 scoops EAS
200 gram frozen strawberries
1 small banana
1 cup 2% milk (mom has all these cartons from the school she works at)
Totals
2728 calories
206 Carbs
97 Fat
261 Protein
I believe I ate the best I possibly could considering we went out for a big lunch/supper and think I did a decent job.
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02-15-2010, 10:20 AM #49
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02-15-2010, 10:44 AM #50
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02-15-2010, 12:21 PM #51
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02-15-2010, 02:56 PM #52
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02-15-2010, 03:30 PM #53
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02-15-2010, 05:40 PM #54
- Join Date: Sep 2008
- Location: Connecticut, United States
- Age: 36
- Posts: 179
- Rep Power: 214
School was not in session today, so I was home for most of the day. Cardio again was walking the dog for about 45 minutes with about 30 minutes of that actual walking and 15 minutes of the dog sniffing things. Breakfast was ok, lunch was the best meal by far, dinner... was a bit dirty... but I measured everything out and stayed in my calorie range, so I guess that's a plus. The main reason I ate it was because I was at my grandfathers house and he doesn't have much other options to eat. He doesn't eat much himself and rarely goes shopping. Also the meal was one of my favorites, and I thought having one meal of the week to have what I love wouldn't be so bad as long as I didn't go overboard and pig out. While at school I plan to power through some extra cardio sessions to "make up". Starting tomorrow is back to school and eating their food.
Diet
Breakfast
sandwich consisting of:
2 extra large eggs
1.5 oz top round steak
0.5 oz american cheese
stop and shop light multigrain english muffin
Lunch
12 oz chicken breast
1 cup frozen broccoli
Dinner (ugh, all the fat)
5 bbq ribs
2 cups caesar salad
8 grilled asparagus spears
Snacks throughout day
4 string cheese
4 slices canadian bacon
1 large apple
1 package TJ's Handful of Almonds
2 Low Carb Monsters (I'll try and quit cold turkey after my next 3 or 4 are gone. Bought an 8 pack recently)
2 Nature Valley Oats and Honey Bars
Totals
2899 calories
162 carbs
154 fat (definitely higher than I would like)
234 proteinLast edited by TVRYAN; 02-16-2010 at 08:58 AM. Reason: Had some food before bed
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02-16-2010, 11:30 AM #55
- Join Date: Sep 2008
- Location: Connecticut, United States
- Age: 36
- Posts: 179
- Rep Power: 214
The Plan for this week.
This week is a little weird seeing as I didn't have class on Monday, and I'll probably be going home Thursday night for the weekend. The main reason I stayed at school through Friday was because that was when I had my Bolex camera reservation for Fri-Mon and had to pick it up around 12:30, so I was able to get an extra lifting day in. This week I'm going to lift Tuesday and Thursday, and try to get a cardio session in Tues-Thurs with 2 on Wednesday.
I know my diet left a lot to be desired yesterday, especially with my cheat meal of the week, so I did a little longer cardio session today than usual. So far today I did a treadmill cardio session lasting 43 minutes, avg 2.5 speed, with incline varying from 12-15, calorie burn of 825.
I know this is a bit of a stupid question, but I'll ask anyway. Since I have quite a bit of weight to lose, would I benefit more from doing straight up cardio. Or should I keep my couple of weight sessions a week in? I feel like I should know this answer, but I would like to get other people's opinions.
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02-16-2010, 12:04 PM #56
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02-16-2010, 06:06 PM #57
- Join Date: Sep 2008
- Location: Connecticut, United States
- Age: 36
- Posts: 179
- Rep Power: 214
Today was a good day of diet, lifting, and cardio. I wasn't able to lift as many reps as usual on some exercises which kinda disappointed me, but I'm happy I did both lifting and cardio today.
Cardio (mentioned earlier but will repeat)
avg 2.5 speed
12-15 incline
43 minutes
825 calorie burn
Lifting
Squat
warmup of bar and then a set of 135
3x10x190
Gradually working my way up each lifting day, will do 195 next workout
Dumbbell Row
warmup set of 40 lbs
1x10x55
2x6x55
Dumbbell Bench Press
warmup of 40
2x8x55
dumbbell shoulder press - seated
warmup set of 25
1x10x40
2x7x40
Diet (I don't usually worry about macros, but I practically hit a 40/40/20 split today)
Breakfast
Protein Bar
Lunch
Sandwich consisting of:
Roast Beef
Turkey
Lettuce
Tomato
Cup of Broccoli
Dinner/pre lifting
6 oz pork loin
cup of tuna that was packed in water
green beans
broccoli
Post Workout
2 Scoops EAS
15 gummy bears
Snacks throughout day
3 cheese sticks
TJ's handful of almonds
1.5 serving oatmeal
1 serving Mrs. Buttersworth Sugarfree syrup
3 monster low carb (I have no more, will see how my energy levels are off them)
Nature Valley Oats 'N Honey bar
Totals
Cals Carb Fat Protein
2,588 247 74 241
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02-16-2010, 07:02 PM #58
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02-16-2010, 07:13 PM #59
- Join Date: Oct 2005
- Location: New York, United States
- Age: 39
- Posts: 18,712
- Rep Power: 7906
OP, good work today 2 things about this :
1) If he is using the machine to calculate the total calories burned, they are usually way higher than the actual number.
2) He has over 200 lbs on you, so his heart has to work harder, more effort, more energy to do the same amount of work. I burned 892 calories in my last spinning class per my heart rate monitor compared to my friend that burned close to 1500 calories at 315 lbs.
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02-16-2010, 07:22 PM #60
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