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  1. #1
    Registered User sacredmimi's Avatar
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    Trying to get back into a healthy diet + weight loss

    Hi guys. I used to be skinny but now I'm up to 171lb at 5"8. I want to get back into the healthy diet with desired weight loss.

    I've been in the gym for a week now only, and this is what I'm doing currently:
    All pro workout = 3 days a week.
    Cardio cycling = 1 hour, 6 days a week

    I usually have a lot of meetings that most likely includes dinner+ drinks on Fridays, so I usually do 2 hours of cardio on Saturday.

    Meal:

    Breakfast: 200g brown rice + 100g chicken breast + 5g peanut butter

    Lunch: 200g brown rice + 100g chicken breast + 5g peanut butter

    Dinner: 100g Brown rice + 200g chicken breast + 5g peanut butter + Protein Shake.

    Should I reduce carbs and increase proteins, or does this seem good enough?
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    That diet has to be a joke.
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  3. #3
    Registered User Ghawk21's Avatar
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    Honestly one of the worst "meal plans" I've ever seen posted. Even the chit out of 70s bodybuilding magazines were better and they were garbage too. Read these:
    https://forum.bodybuilding.com/showt...hp?t=136691851
    https://forum.bodybuilding.com/showt...hp?t=173439001
    https://forum.bodybuilding.com/showt...hp?t=129523333

    Afterwards if you still have specific questions feel free to ask away.
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    Registered User spradish's Avatar
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    Read the DON'T LOOK PAST THE BASICS sticky and follow the links that show you how to set your calorie and macro goals. If you want better advice, come back with your actual calorie and protein goals expressed in number form. Don't expect us to look up the calorie/macro values for your food.
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  5. #5
    Registered User sacredmimi's Avatar
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    Originally Posted by spradish View Post
    Read the DON'T LOOK PAST THE BASICS sticky and follow the links that show you how to set your calorie and macro goals. If you want better advice, come back with your actual calorie and protein goals expressed in number form. Don't expect us to look up the calorie/macro values for your food.
    Thanks!
    So my target lb is 140.
    My need macros: protein 98g , 56g fat, the rest depends.
    Target calories: 1500 per day (1000calories deficit)


    Breakfast Carbs, Fat, Protein
    -100g brown rice 33g 1g 3g =155kcal
    -200g chicken breast 0.4g 3g 58g =260kcal
    -10g peanut butter 2.5g 4.4g 5.4g =60kcal

    Lunch: Carbs, Fat, Protein
    -100g brown rice 33g 1g 3g =155kcal
    -200g chicken breast 0.4g 3g 58g =260kcal
    -10g peanut butter 2.5g 4.4g 5.4g =60kcal

    Ok, I stopped here for now, because I can kinda see the balance is weird. I don't know how I'm supposed to hit up with at least 56g of fat. I was trying to use the peanut butter as a fat source, but it's coming nowhere near. Any advice please?
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    Originally Posted by sacredmimi View Post
    I don't know how I'm supposed to hit up with at least 56g of fat
    you could type "foods that contain fat" into google for a wide variety of foods

    but legit, your diet consists of the same meal, three times a day? where are the vegetables and fruits for vitamins and general health? even if you don't get bored of it, it's just a really bad idea imo
    positive crew
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    REMAIN INDOORS SuffolkPunch's Avatar
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    It may seem nice and simple on paper but you are probably missing vital micronutrients (it's not just about macros). You have to either count micros too - or just get a lot more variety including fruit and veg - which I would also do for the sake of sanity and compliance.
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  8. #8
    Harsh Truth Distributor xsquid99's Avatar
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    Originally Posted by sacredmimi View Post
    Thanks!
    So my target lb is 140.
    My need macros: protein 98g , 56g fat, the rest depends.
    Target calories: 1500 per day (1000calories deficit)


    Breakfast Carbs, Fat, Protein
    -100g brown rice 33g 1g 3g =155kcal
    -200g chicken breast 0.4g 3g 58g =260kcal
    -10g peanut butter 2.5g 4.4g 5.4g =60kcal

    Lunch: Carbs, Fat, Protein
    -100g brown rice 33g 1g 3g =155kcal
    -200g chicken breast 0.4g 3g 58g =260kcal
    -10g peanut butter 2.5g 4.4g 5.4g =60kcal
    Your diet sucks because its not sustainable, nobody can stomach eating chicken and brown rice every single day, you know there are other foods in the world right? Where are your fruits and veggies? Eggs (also a good fat source), fish/seafood, oatmeal, avocado, steak/ground beef, pork tenderloin, greek yogurt, potatoes, beans, etc.

    There are too many foods to list that will enable you to hit your macros and lose weight at the same time.

    Too much cardio too, that will make you go crazy and quit as well.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  9. #9
    Registered User jaxqen's Avatar
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    Originally Posted by sacredmimi View Post
    Hi guys. I used to be skinny but now I'm up to 171lb at 5"8. I want to get back into the healthy diet with desired weight loss.

    I've been in the gym for a week now only, and this is what I'm doing currently:
    All pro workout = 3 days a week.
    Cardio cycling = 1 hour, 6 days a week

    I usually have a lot of meetings that most likely includes dinner+ drinks on Fridays, so I usually do 2 hours of cardio on Saturday.

    Meal:

    Breakfast: 200g brown rice + 100g chicken breast + 5g peanut butter

    Lunch: 200g brown rice + 100g chicken breast + 5g peanut butter

    Dinner: 100g Brown rice + 200g chicken breast + 5g peanut butter + Protein Shake.

    Should I reduce carbs and increase proteins, or does this seem good enough?
    Some questions

    Why only brown rice & chicken? It is because you can count calories a lot easier if you eat the same thing over and over again or it is because you think it's healthy?
    It if it because of easier counting, I can understand it somehow. But if you think that it's healthy... it's not!
    Why not, instead of brown rice, have some potatoes, some vegetables, some sweet potatoes, some quinoa, some lentils, some beans, some pasta, some more vegetables, some fruits... some many other things?
    Why, not, instead of chicken, have some fish, lean pork, egg whites, greek yoghurt, tofu or other things?

    How much is 5 grams of peanut butter? a quarter of a spoon? what do you do with it?

    If you eat the same stuff over and over, you might develop some food alergies and might lack some micronutrients.
    Rice, white or brown or green or pink, doesn't have that many micronutrients.
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  10. #10
    Registered User JosafLeny's Avatar
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    What's is the best ways to loss fat?
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  11. #11
    Registered User Ghawk21's Avatar
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    Originally Posted by JosafLeny View Post
    What's is the best ways to loss fat?
    Reading the stickies and starting your own thread is a great start.
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