Help with diet/eating times/portions/excercise

[TalisVictorian]

I've been trying to lose weight but i'm stuck on my diet. I've been eating things lik oatmeal in the morning, then i'd fall off by eating something by like 11:00 then im the afternoon i will eat a big meal, evening something not good, and dinner something ok.

Can someone give me a list of:

-foods to go buy at the grocery store.

-Times to eat the foods

-proportion of the foods?

-A food I can eat thats not bad just incase im about to binge on sweets?

-Also can someone explain running excercises i should try?

-I'm trying to lose 30 or more pounds by summer and I know that diet will help.

Thanks alot.

[PBateman2]

Read the stickies and you'll be all set. All questions answered.

Start with this:

http://forum.bodybuilding.com/showth...hp?t=121703981

Then this:

http://forum.bodybuilding.com/showth...hp?t=123915821

Finally:

http://www.livestrong.com/thedailyplate/ ......and.....

www.nutritiondata.com.


Potential grocery list (pick and choose as you please; definitely not comprehensive):

PROTEINS
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder (Of course!)
Egg Whites or Eggs
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats or Steel Cut -my fav)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, brown)
Potatoes

FIBROUS CARBS
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine, etc)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Tomatoes


FRUIT:
bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, etc..

HEALTHY FATS (Important!):
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

DAIRY AND EGGS-
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk

Dont forget lots of water!

[TalisVictorian]

Read the stickies and you'll be all set. All questions answered.

Start with this:


Then this:


Finally:



Potential grocery list (pick and choose as you please; definitely not comprehensive):

PROTEINS
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder (Of course!)
Egg Whites or Eggs
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats or Steel Cut -my fav)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, brown)
Potatoes

FIBROUS CARBS
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine, etc)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Tomatoes


FRUIT:
bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, etc..

HEALTHY FATS (Important!):
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

DAIRY AND EGGS-
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk

Dont forget lots of water!

Hey thanks bro! This info is EXACTLY what I needed because my diet sucks

[crockett07]

The posts of above me are really good info. Only thing I can add is that if your craving sweets, try brushing your teeth, that really helped me. I had horrible, HORRIBLE sugar craving when i started cutting, it lasted a good 2 weeks before they stopped.... BUT, they did stop. Good luck to ya bro.

[Caligula423]

The posts of above me are really good info. Only thing I can add is that if your craving sweets, try brushing your teeth, that really helped me. I had horrible, HORRIBLE sugar craving when i started cutting, it lasted a good 2 weeks before they stopped.... BUT, they did stop. Good luck to ya bro.

Good call. I was searching for something like this in particular when I stumbled onto your post. I'm currently on day 10 of my first ever cut and day 8 of no sweets. It's tough; reminds me of when I quit drinking sodas. It's all you can do to stop thinking about it...

Sorry to derail thread. Good luck OP - good habits always seem to be the hardest ones to form for some reason. Keep some variety in food choices so you don't burn out eating the same handful of meals seven DAW. You'll be fine.

[mesophile]

I have written a basic programme in Excel with about 380 foods on with full nutritional information - taken from McCance & Widdowson.

This is linked with 2 tabs for work out and non-work out days. Also a fourth tab to insert body weight.

This is split in to 6 meals per day - 7 on weight training days if you include a post workout shake.

Please can you contact me if you would like a copy. I want to create the best diet plan available - for free - which everyone has access too, therefore any help or input you may have would be really appreciated.

I am only new to this website so this is actually my first post (post virgin).

Thanks a lot

Simon

e-mail: sida@gmx.co.uk

[TalisVictorian]

Thanks everyone who contributed to help me out. Seriously I needed all of your info, especially that teeth brushing one!