Cant stick to a strict diet then try this - UK-Muscle Body Building Community

TYSON · 22-12-2004, 06:14 PM

I have posted various threads regarding loosing some weight around the mid section and received some great advice from a number of you. I must be honest and say some of the diet or eating plans are immposable for some people including myself especially as im returning to the sport after some years of eating ****.

I have taken bits of advice from various members at this forum including my own tried and tested ideas and this is what i have come up with. Before i get people saying this is not a good diet plan or i shouldnt be eating that or this if i want to loose weight, I allready know this but this is what i find i can stick to very easily and it seems to be working.

Basically what im saying is their are all these diets that are out their but not many of us can stick to them long term but this i find very easy and managable. You could also use this maybe to start off with and then get stricter if you wish but by eating the meal plan below I am loosing 4lbs a week which is spot on for me. Loose too much weight too quick and its not good for you but if you dont see any weight lose then you loose your motivation so this is what i do TRY IT, IT WORKS

Meal 1 oats
strawberrys
multi vitamin pill

Meal 2 chicken with seasoning to add flavour
brocalli

Meal 3 chicken as above
brocalli

Meal 4 Protein whey shake

Meal 5 Chicken kebab with salad but no mayo

Like i have said this isnt a perfect diet by any means but im loosing 4lbs a week and weight training 4 times a week. If i get a craving i also have the odd packet of crisps, naughty i know but its working so who cares.

This will hopefully help those of you struggling on a diet unless im the only one who finds it hard lol.

Obviously drink lots of water

I STARTED THIS DIET NEARLY 3 WEEKS AGO AT AROUND 210lbs, I NOW WEIGHT 200lbs DEAD, SHAME CHRISTMAS IS AROUND THE CORNER lol

**big** · 22-12-2004, 06:27 PM

Personally I think 3-4lbs is WAY too much to be losing each week. A LOT of this will be muscle. Granted you lose a lot of water when you first start dieting, but to be consistently losing this means you're catabolic, unless you're running a lot of anabolics with this.

I think 1-2lbs a week should be the maxiumum you should be losing.

By the looks of your diet, although you don't post quantities, I'm guessing it's around 1200 calories / day, which unless you weigh the wrong side of 120lbs, is FAR too little. You'll end up slowing down your metabolism vastly with this.

I also note no protein in your first meal, which is problematic especially first thing. I also note almost no fats in your diet.

**Jimmy** · 22-12-2004, 07:09 PM

Tyson

I have to bump big here, the diet is very harsh and unbalanced

I'm glad you are loosing weight but if yo stick to this you will be like the walking dead within 3 weeks or so. This is when all glycogen stores are depleted and you start to canabolise muscle for energy

If you want to inprove the diet add veg, small quantities of rice or oats, and 4 tbsp olive oil through the day with meals

2 more meals would be a good addition, or upping the protein if 5 meals is all you have time for in your day

Dont despair mate as you will have had a good chunk of that glycogen away so you will be burning fat and I think NO significant tissue wil be lost

Make the necesary adjustments to the diet and re post.....you will get there mate

McRoNiX · 23-12-2004, 01:36 AM

I agree. I don't know anything bout gaining weight, but I know a bit bout losing it. 4lbs a week is a lot. The last 4 weeks of my diet have been..
week 1: 4lbs
week 2: 4lbs
week 3: break even
week 4: gain 2lbs

This is the results of a very low calorie diet with a lot of CV work, maybe excluding the last week which has been a bit slack on my part. 2lbs a week is prob most u want to lose whilst maintaining a balanced diet. I often worry I may lose weight too quick, but at the same time I eat a lot of veg and LOADS of fruit. The key is to burn more calories than you eat. So do some heavy CV 3 times a week and just cut down on the fatty, unhealthy foods. First 3 weeks I had no chocolate, no crisps, cakes, etc, etc. Was very hard and now get monster cravings :P but I still dont eat any crisps due to the unhealthyness and eat other fatty foods in moderation. Not lecturing btw, far from it, just my view

gd luck.

winger · 23-12-2004, 02:19 AM

Meal 1 oats
strawberrys
multi vitamin pill
Need protein but looks good.
Meal 2 chicken with seasoning to add flavour
brocalli
Not bad actually.
Meal 3 chicken as above
brocalli
I like that.
Meal 4 Protein whey shake
I asume this is post workout drink.
Meal 5 Chicken kebab with salad but no mayo
This is not bad eather.

With the right portions there is no problem with this diet.
The only problem is dont count that post workout out drink as a meal.
So you are one meal short. Toss in some fish. It is the bomb.

TYSON · 23-12-2004, 02:01 PM

Thanks for that winger, I dont want to change this diet as it works for me. I appreciate the other comments as well and you are all probally right but it is working so i dont see the point in change,

Winger the protein drink is straight after training, I have allways beleive in protein not carbs straight after training especially a drink as it gets to the muscles quick when they are hurting after a workout.

To add to other comments i do have a fruit item after meal 5 usally a grapefruit, i could eat these all day LUV EM.

One question is that while this is working what body fat should i get down too before i start to bulk up again, Im not into the six pack thing though i do like a flat stomach but the shredded look is not for me i like a smooth but musclular phisique.

What i dont understand is i have a BF chart thing but surely if i put my height and wight in then the result surley isnt accurate if someone who doesnt train wouldnt have muscle, As muscle weighs more then surly it will say im holding more BF than i actaully am is this correct.

According to the chart 25% BF is considered just inside the healthy area, for my height that would mean i would have to weigh 158lbs. I currently weigh 200lbs which means i would need to loose a further 42lbs THAT MUST BE BOLLOCKS, THEIR WONT BE NOTHING LEFT OF ME LET ALONE THIS BEING AN IMMPOSABLE GOAL, THAT WOULD BE A 3 STONE WEIGHT LOSS, THAT CANT BE RIGHT

**hackskii** · 23-12-2004, 04:29 PM

First off Tyson, your diet looks better this time than before.
Eat a protein with that first meal.
Add some carbs to meals 2, 3, and 4.

Second, I would only lose a max of 1.5 lbs a week. 1 lb would be better as this is 3500 cal reduction in a week and this is about right.

Your first week or weeks will be higher weight loss but this is not much more than some fat and alot of water.

4 lbs a week?
Sorry, too much weight loss here.
You will lose as much muscle as fat here, which fat can be lost as about as fast as it can be gained and muscle can be lost faster than it can be gained.
Once that muscle is gone you will work much harder getting it back than losing it.

Also in about 3-4 weeks time you wont lose any more weight here. You are not eating enough calories so the metabolism will slow down (up to 35%) to try catch up to the restricted calories.
Guess what, when you go off your diet you will be putting on some weight as your metabolism will be depressed.

Simple, add a protein to that first meal, add carbs to the next 3 meals (not alot).
Add 1 snack in there (ballanced), and dont lose more than 1.0-1.5 lbs a week.
Your cals are too low.

TYSON · 23-12-2004, 05:27 PM

So what do you advise as an added protein to my first meal ? is two scoops of whey powder in my porridge enough. Also what added carbs would you advise for the other meals

**hackskii** · 23-12-2004, 05:34 PM

Yah, I scoop of whey for every 1/2 cup (uncooked) oats.
Dont cook the oats with the protein in it add later.

Other meals, meal (2) I would add a small apple to it (22 grams)
Meal (3) small amount of brown whole grain rice.
Meal (4) vegetables. (radish, celery, spinish, broccoli, caluiflower (sp), preferrably a green vegge but mix the colors up to get the most out of your meals for nutrition sake.

**Jimmy** · 23-12-2004, 08:13 PM

olive oil guys

we need fats trust me!

**hackskii** · 23-12-2004, 08:20 PM

flax is another good source too.
Thanks Jimmy my man.

Avacado, nuts, olives, flax seed, fish oils (not cod liver oil) all are good choices for good fats. Macadamia nuts have the most monounsaturated fat of any nut, 1 gram per nut.

winger · 23-12-2004, 10:17 PM

Tyson, I am 206 right now at 5'8". I look good at 180 lbs. Loose 20 and then post a pic.

**big** · 23-12-2004, 10:33 PM

Quote:

Originally Posted by TYSON

According to the chart 25% BF is considered just inside the healthy area, for my height that would mean i would have to weigh 158lbs. I currently weigh 200lbs which means i would need to loose a further 42lbs THAT MUST BE BOLLOCKS, THEIR WONT BE NOTHING LEFT OF ME LET ALONE THIS BEING AN IMMPOSABLE GOAL, THAT WOULD BE A 3 STONE WEIGHT LOSS, THAT CANT BE RIGHT

Don't use charts to tell you what you should weigh. Charts are for "average" people who don't work out and eat junk food.

Use mathematics instead:

You're 200lbs @ 25% bodyfat = 50lbs of fat and 150lbs of lean mass.

If you lose 20lbs of fat and keep the same muscle mass, you'll still be 150lbs of lean mass, but with 30lbs of fat. That's a total of 180lbs with 17% bodyfat.

If you lose 30lbs of fat and keep the same muscle mass, you'll still be 150lbs of lean mass, but with 20lbs of fat. That's a total of 170lbs with 12% bodyfat. This is where you'll REALLY start to look and feel great.

winger · 24-12-2004, 02:18 AM

Quote:

Originally Posted by big

Don't use charts to tell you what you should weigh. Charts are for "average" people who don't work out and eat junk food.

Use mathematics instead:

You're 200lbs @ 25% bodyfat = 50lbs of fat and 150lbs of lean mass.

If you lose 20lbs of fat and keep the same muscle mass, you'll still be 150lbs of lean mass, but with 30lbs of fat. That's a total of 180lbs with 17% bodyfat.

If you lose 30lbs of fat and keep the same muscle mass, you'll still be 150lbs of lean mass, but with 20lbs of fat. That's a total of 170lbs with 12% bodyfat. This is where you'll REALLY start to look and feel great.

Where did I leave my calculator?...............lol Nice post as usual Big.
Tyson, Just go by bodyfat percent.

ONE SMART COOKIE · 24-12-2004, 04:22 AM

Whats wrong with cod liver oil hacks???????????

22-12-2004, 06:14 PM	#1 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	Cant stick to a strict diet then try this I have posted various threads regarding loosing some weight around the mid section and received some great advice from a number of you. I must be honest and say some of the diet or eating plans are immposable for some people including myself especially as im returning to the sport after some years of eating ***. I have taken bits of advice from various members at this forum including my own tried and tested ideas and this is what i have come up with. Before i get people saying this is not a good diet plan or i shouldnt be eating that or this if i want to loose weight, I allready know this but this is what i find i can stick to very easily and it seems to be working. Basically what im saying is their are all these diets that are out their but not many of us can stick to them long term but this i find very easy and managable. You could also use this maybe to start off with and then get stricter if you wish but by eating the meal plan below I am loosing 4lbs a week which is spot on for me. Loose too much weight too quick and its not good for you but if you dont see any weight lose then you loose your motivation so this is what i do TRY IT, IT WORKS Meal 1 oats strawberrys multi vitamin pill Meal 2 chicken with seasoning to add flavour brocalli Meal 3 chicken as above brocalli Meal 4 Protein whey shake Meal 5 Chicken kebab with salad but no mayo Like i have said this isnt a perfect diet by any means but im loosing 4lbs a week and weight training 4 times a week. If i get a craving i also have the odd packet of crisps, naughty i know but its working so who cares. This will hopefully help those of you struggling on a diet unless im the only one who finds it hard lol. Obviously drink lots of water I STARTED THIS DIET NEARLY 3 WEEKS AGO AT AROUND 210lbs, I NOW WEIGHT 200lbs DEAD, SHAME CHRISTMAS IS AROUND THE CORNER lol __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift: Last edited by TYSON; 22-12-2004 at 06:17 PM.*

22-12-2004, 07:09 PM	#3 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,420	Tyson I have to bump big here, the diet is very harsh and unbalanced I'm glad you are loosing weight but if yo stick to this you will be like the walking dead within 3 weeks or so. This is when all glycogen stores are depleted and you start to canabolise muscle for energy If you want to inprove the diet add veg, small quantities of rice or oats, and 4 tbsp olive oil through the day with meals 2 more meals would be a good addition, or upping the protein if 5 meals is all you have time for in your day Dont despair mate as you will have had a good chunk of that glycogen away so you will be burning fat and I think NO significant tissue wil be lost Make the necesary adjustments to the diet and re post.....you will get there mate __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

23-12-2004, 02:19 AM	#5 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,337 Blog Entries: 1	Meal 1 oats strawberrys multi vitamin pill Need protein but looks good. Meal 2 chicken with seasoning to add flavour brocalli Not bad actually. Meal 3 chicken as above brocalli I like that. Meal 4 Protein whey shake I asume this is post workout drink. Meal 5 Chicken kebab with salad but no mayo This is not bad eather. With the right portions there is no problem with this diet. The only problem is dont count that post workout out drink as a meal. So you are one meal short. Toss in some fish. It is the bomb. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

23-12-2004, 02:01 PM	#6 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	Thanks for that winger, I dont want to change this diet as it works for me. I appreciate the other comments as well and you are all probally right but it is working so i dont see the point in change, Winger the protein drink is straight after training, I have allways beleive in protein not carbs straight after training especially a drink as it gets to the muscles quick when they are hurting after a workout. To add to other comments i do have a fruit item after meal 5 usally a grapefruit, i could eat these all day LUV EM. One question is that while this is working what body fat should i get down too before i start to bulk up again, Im not into the six pack thing though i do like a flat stomach but the shredded look is not for me i like a smooth but musclular phisique. What i dont understand is i have a BF chart thing but surely if i put my height and wight in then the result surley isnt accurate if someone who doesnt train wouldnt have muscle, As muscle weighs more then surly it will say im holding more BF than i actaully am is this correct. According to the chart 25% BF is considered just inside the healthy area, for my height that would mean i would have to weigh 158lbs. I currently weigh 200lbs which means i would need to loose a further 42lbs THAT MUST BE BOLLOCKS, THEIR WONT BE NOTHING LEFT OF ME LET ALONE THIS BEING AN IMMPOSABLE GOAL, THAT WOULD BE A 3 STONE WEIGHT LOSS, THAT CANT BE RIGHT __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift: Last edited by TYSON; 23-12-2004 at 02:13 PM.

23-12-2004, 04:29 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,763	First off Tyson, your diet looks better this time than before. Eat a protein with that first meal. Add some carbs to meals 2, 3, and 4. Second, I would only lose a max of 1.5 lbs a week. 1 lb would be better as this is 3500 cal reduction in a week and this is about right. Your first week or weeks will be higher weight loss but this is not much more than some fat and alot of water. 4 lbs a week? Sorry, too much weight loss here. You will lose as much muscle as fat here, which fat can be lost as about as fast as it can be gained and muscle can be lost faster than it can be gained. Once that muscle is gone you will work much harder getting it back than losing it. Also in about 3-4 weeks time you wont lose any more weight here. You are not eating enough calories so the metabolism will slow down (up to 35%) to try catch up to the restricted calories. Guess what, when you go off your diet you will be putting on some weight as your metabolism will be depressed. Simple, add a protein to that first meal, add carbs to the next 3 meals (not alot). Add 1 snack in there (ballanced), and dont lose more than 1.0-1.5 lbs a week. Your cals are too low. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-12-2004, 06:27 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,460	Personally I think 3-4lbs is WAY too much to be losing each week. A LOT of this will be muscle. Granted you lose a lot of water when you first start dieting, but to be consistently losing this means you're catabolic, unless you're running a lot of anabolics with this. I think 1-2lbs a week should be the maxiumum you should be losing. By the looks of your diet, although you don't post quantities, I'm guessing it's around 1200 calories / day, which unless you weigh the wrong side of 120lbs, is FAR too little. You'll end up slowing down your metabolism vastly with this. I also note no protein in your first meal, which is problematic especially first thing. I also note almost no fats in your diet.

23-12-2004, 01:36 AM	#4 (permalink)
McRoNiX Gym Addict Join Date: Dec 2004 Location: Sussex Posts: 322	I agree. I don't know anything bout gaining weight, but I know a bit bout losing it. 4lbs a week is a lot. The last 4 weeks of my diet have been.. week 1: 4lbs week 2: 4lbs week 3: break even week 4: gain 2lbs This is the results of a very low calorie diet with a lot of CV work, maybe excluding the last week which has been a bit slack on my part. 2lbs a week is prob most u want to lose whilst maintaining a balanced diet. I often worry I may lose weight too quick, but at the same time I eat a lot of veg and LOADS of fruit. The key is to burn more calories than you eat. So do some heavy CV 3 times a week and just cut down on the fatty, unhealthy foods. First 3 weeks I had no chocolate, no crisps, cakes, etc, etc. Was very hard and now get monster cravings :P but I still dont eat any crisps due to the unhealthyness and eat other fatty foods in moderation. Not lecturing btw, far from it, just my view gd luck.

23-12-2004, 05:27 PM	#8 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	So what do you advise as an added protein to my first meal ? is two scoops of whey powder in my porridge enough. Also what added carbs would you advise for the other meals __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift:

23-12-2004, 05:34 PM	#9 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,763	Yah, I scoop of whey for every 1/2 cup (uncooked) oats. Dont cook the oats with the protein in it add later. Other meals, meal (2) I would add a small apple to it (22 grams) Meal (3) small amount of brown whole grain rice. Meal (4) vegetables. (radish, celery, spinish, broccoli, caluiflower (sp), preferrably a green vegge but mix the colors up to get the most out of your meals for nutrition sake. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

23-12-2004, 08:13 PM	#10 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,420	olive oil guys we need fats trust me! __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

23-12-2004, 08:20 PM	#11 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,763	flax is another good source too. Thanks Jimmy my man. Avacado, nuts, olives, flax seed, fish oils (not cod liver oil) all are good choices for good fats. Macadamia nuts have the most monounsaturated fat of any nut, 1 gram per nut. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

23-12-2004, 10:17 PM	#12 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,337 Blog Entries: 1	Tyson, I am 206 right now at 5'8". I look good at 180 lbs. Loose 20 and then post a pic. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

24-12-2004, 04:22 AM	#15 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,018	Whats wrong with cod liver oil hacks???????????