Would somebody please help me set up a eating regimine

[mike59271]

Hey there, im new to these forums and ive been doing alot of reading but its very overwhelming. I get the jist with eating less than you need to burn and not combined carbs and fats etc.. but i dont know how to impliment it into my life (real world). I cant seem to understand how to break up the amount of calories on a given day to any given foods. If someone would please just nudge me in the right direction or help me draw up the plan id be very grateful thanks alot

Specs:

210 Lbs.
roughly 23 % BF
I would like to drop down to around 185

[justaguy87337]

I'm not gonna get too deep with you on what you are looking to achieve. It sounds like you have been doing the research, so I will give you an idea as to what I do.

breakfast: protein bar and oatmeal, sometimes eggs
snack: protein bar and fruit with green tea
lunch: my biggest meal I eat a large lunch
snack: shake and veggies
dinner: chicken or tuna or better just fish or poultry.

I try to have my biggest meal in the middle of the day so I have time to burn my calories before sleep. I try to have dinner lite for the same reason. I try to eat reasonable and I'm not great at sticking to this, but I burn alot of calories with my workouts. I also drink tons of water and take my supps. Don't know if it is completly right but it works for me.

oh yeah, welcom to the ef family lots of good info here.

[wildstang]

Originally Posted by mike59271

Hey there, im new to these forums and ive been doing alot of reading but its very overwhelming. I get the jist with eating less than you need to burn and not combined carbs and fats etc.. but i dont know how to impliment it into my life (real world). I cant seem to understand how to break up the amount of calories on a given day to any given foods. If someone would please just nudge me in the right direction or help me draw up the plan id be very grateful thanks alot

Specs:

210 Lbs.
roughly 23 % BF
I would like to drop down to around 185

little more info in regards to yourself would be usefull such as what type of cardio do you get daily, how much, are you working out with weights, how often, etc. type of work you do as far as activity level of the day for instance desk job=almost no activity, to construction=lots of activity, all of what i mentioned plays a big deal in how much you can eat by knowing how much you need for daily needs.
good rule of thumb big breakfast with carbs in beginning of day. decent lunch depending on activity level again. dinner mainly lean poultry, fish even a lean steak will suffice. no carb if possible unless its complex veggie carbs. id skip the potato based products for evening meal just keeping it meat (protein) veggies mainly greens. if you work out in the evening then you will need a post workout drink with proper ratio of carbs 4 recovery. supply some more inf and im sure you will get more responses.

[Insex]

In a nutshell:

- Eat real food. This means more whole grains, oats, lean meats (poultry and fish), eggs, milk, fruits, vegetables (especially dark-green leafy ones), nuts (unsalted), and other foods which are naturally occurring. Consequently, this also means less fast-foods, packaged foods, frozen microwavable foods, candy, pastries, and junk foods.

- Finish eating before you get full. Don't stuff yourself at each meal.

- Space out your meals properly. Try to eat frequently throughout the day (about every 2 to 4 hours) but don't space out your meals to far apart to where you're only consuming one or two meals for the day.

- Just like foods, consume real fluids. In this case, that would involve fluids which contain little to no Calories. The best examples are water and milk. Stay away from sodas, juices, sports drinks, energy drinks, alcohol, and anything that contains artificial sweeteners and high fructose corn syrup.

- Just like foods, don't consume too many fluids. You want to consume fluids to make sure your body is well hydrated, not drown yourself. A good rule of thumb is to drink just enough to where you don't feel thirsty throughout the day. If you feel like you have to urinate every hour and your urine is always clear, you're probably drinking too much.

That's about it. Along with what's mentioned above, you'll need to do some form of exercise at least once a day, six days a week. It doesn't really matter what you do, so long as you keep your heart rate up, get your body moving, and work up a sweat. If you do everything that is mentioned, you'll see positive results in due time.

[crusie]

Hi dude,

Now a days u need not to thing more abt weight loss bcz so many diet centres giving different types of programs.Actually i am using the chefsdiet.com products and services and it is doing good for me.If possible u also try that.they are providing weight loss programs(chefsdiet.com/CDBasicInfo.aspx) like Daily,weekly programs .Try that and tell me the result......I hope this may help u a lot.



Keep on posting,

Crusie

[johnny_on_the_spot]

Originally Posted by Insex

- Just like foods, don't consume too many fluids. You want to consume fluids to make sure your body is well hydrated, not drown yourself. A good rule of thumb is to drink just enough to where you don't feel thirsty throughout the day. If you feel like you have to urinate every hour and your urine is always clear, you're probably drinking too much.

its possible to drink too much? i didnt know that (well, with the exception of that woman who drowned herself trying to win a Wii for her kids and didnt pee and kept drinking water)

is there anything bad about drinking too much water?

[justaguy87337]

good question.....I didn't know that as well. I always try to get my 96 oz. of water every day. I always heard that the more water you drink the less water weight you will have because your body get used to the constant hydration and will not store it.

[Insex]

If you drink too much water, it can dilute the blood. This thins it out and can cause a lot of problems if continued. Moderation is key.

[pliny_2001]

As long as you don't get water intoxication (like the lady who died for the wii), there isn't a limit to how much water you can take it -- if it's way too much, you'll throw up (like chugging a gallon of water); if it's only moderately too much, you'll just pee alot.

The downside is that some vitamins/minerals are water soluble, so they'll dilute out, and you won't get the value out of them. And you'll have to go the the bathroom alot. If you've got some kind of kidney issue, then just ignore all this.

But I'm a believer in constant hydration, so I barely even follow my own advice, and it seems like I'm doing fine. But as mentioned above, moderation is the key.

[wildstang]

as everybody so far mentioned about consuming water. it would have to be huge excess amounts simultaniously before you would experience a serious problem. for an athlete who does a lot of sweating there is absolutely no way of taking in 2 much water. the lady who died mentioned i would gamble and say there were contributing factors also that lead to her death and not soley just water consumption.

[Hans_Rachid]

Actually most nutritionists will say that it's better not to wait until you're thirsty to drink, as thirst is a rather poor indicator of your actual water needs. I've read that looking at one's urine color is a better indicator, and to drink until it is clear.
The thirst reflex triggers off only after you're already 1-2 % dehydrated, which is enough to make you perform 5 % less or so in the gym or any other physcal activity you do.
It is possible to drink too much water though, as Insex said it will dilute the minerals in your blood (sodium, notably), and it can have severe consequences, especially if you're doing an activity where you're sweating out all your sodium, like during a marathon. That's why they put minerals in sports drinks !

Bottom line is, don't be shy on your water consumption, but don't go chugging down 2 gallons of water to impress your friends in a contest...

[pliny_2001]

no, it's true, wildstang -- water intoxication happens when you drink enough that your electrolytes become out of balance

Most water intoxication is caused by hyponatremia, insufficient sodium in the blood plasma, which in turn causes an osmotic shift of water from extracellular fluid (outside of cells) to intracellular fluid (within cells). The cells swell as a result of changes in osmotic pressure and may cease to function. When this occurs in the cells of the central nervous system and brain, water intoxication is the result. Additionally, many other cells in the body may undergo cytolysis, wherein cell membranes that are unable to stand abnormal osmotic pressures rupture, killing the cells. Initial symptoms typically include light-headedness, sometimes accompanied by nausea, vomiting, headache and/or malaise. Sodium levels below 100 mmol/l (2.3 g/l) frequently result in cerebral edema, seizures, coma, and death within a few hours of drinking the excess water. As with alcohol poisoning, the progression from mild to severe symptoms may occur rapidly as the water continues to enter the body from the intestines or intravenously.
Water intoxication - Wikipedia, the free encyclopedia

It's very real - and it isn't just people in h20 drinking contests - it happens fairly regularly to marathon runners and HS football players w/ dumb coaches.

[johnny_on_the_spot]

pliny - not that i disagree with what you stated, but wikipedia is not the most credible of sources, as it is open source

anyways, thanks all for the info...

[pliny_2001]

Look it up on webmd if you want same info.

Not All Water Is Created Equal - Watch WebMD Video
Athletes: Too Much Water Hurts

Wikipedia was just a lot more concise in this case.

[wildstang]

i understand totally that it is possible to throw your electrolyte levels off in the body, but was trying to get the point accross these people who have gotten ill from 2 much H2O would have to be in the neighborhood of a large quantity of fluids to cause harm. the average endurance athlete usually dosent consume much more then a liter of H2O or gatorade after a run. anything beyond that would make the average persons gut (stomach) feel as if it was ready 2 burst or sick feeling. and the other point was sure these athletes that died during these marathons and such probably didnt have an extensive autopsy 2 see if there were any other underlying problems that couldve contributed to the death. after all if its accidental death no foul play involved the autopsy is just a basic quick one.

[mooshue]

shit i drink like 1 1/2 gal a day easily, probably more most days.
Ive always been thirsty though, even as a little kid, i had to have something to drink all the time. I carry my water bottle with me no matter where i go.

as for the original question, i got to say everyones different. Dont do these shitty fad diets you see out there. Typically its what worked for 1 person, and they try to sell it to everyone else and it doesnt work for 97% of them.

I thought i knew a lot too, cutting carbs, high protein, etc.. Guess what, i didnt know shit!
I hired someone recently with a bachelors in Kinesology and a dieticion for bodybuilders. I eat 6 full meals every day consisting of 6-8oz of meat, and 4-6 oz of some kind of carb like potatos, brown rice, yams, etc.. and veggies/salad mixed in there if im still hungry. Guess what, eating way more food than ever, ive cut about 8 lbs of what appears to be mostly fat at this point. So my ratio basically goes 40% carbs 40% protein 20% fat which is what all the old school bodybuilders went by.
Ive also cut out all of the shit supplements, i keep a protein shake around for when i get hungry, or if i dont feel like eating another 8oz chicken breast lol, and a multivatimin. Everything else comes from the food you eat, and its much cheaper than loading up on pills and shakes every few hours. Insex shares this philosopy as well, hes pretty big natural bodybuilder as you can see from his pics.
Like you, i needed someone to lay out what to eat each meal. Perhaps you should consider finding someone to lay out a diet for you instead of asking everyone what works for them, cause it probably wont work for you.