Diet Sample

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    mrmoose63's Avatar
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    Diet Sample


    I was hoping that I might be able to get a few opinions on my diet. I am very overweight and trying to lose weight in a healthy fashion.

    5'9", 310lbs ~27-30% bf

    I have tried ketogenic dieting in the past with little/moderate results. After I lose the initial water weight I lose very little with calories ~2500 and 3 days of cardio and 3 days of weight training. I have a feeling this might have to do with a decrease in my thyoid output as I am always cold. However I was able to get better control of my blood glucose with ketogenic dieting, but I never had the energy to have a really intense workout.

    A little background: I have been diagnosed with prediabeties/insulin resistance and high cholesterol. While ketogenic dieting allowed me better control of these factors it did not produce the weight loss I had hoped, nor did it provide me with the increased energy.

    Meal 1:
    10oz protein powder, 60grams whey protein, 1 oz almonds

    Meal 2:
    6oz chicken, 1 cup blackeyed peas, 1 cup green beans, 1 oz almonds

    Meal 3:
    6oz chicken, 1 cup lentils with green onions and bell peppers

    Meal 4:
    6oz chicken, 1 cup pinto beans and red onions, 1 oz almonds

    Meal 5: (Post Workout)
    6oz chicken, 1 cup brown rice, 1 cup broccoli

    Macros:
    250g Pro(45%)/190g carbs - 50g fiber (25%)/ 75g fat(35%)
    ~2300 cals

    I would appreciate any suggestions or ideas, I have considered hiring Bobo for help but he isn't currently taking clients.

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    SMOKEPALADIN's Avatar
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    I would bump that meal1 shake out to post workout then eat the meal 5 1/2 hour later and put egg whites and oats in meal 1.
    Your cals are to low for 310 lbs I would add at least another 300/400 cals even for cutting
    You need whole foods early to get the metabolism stoked.
    Try adding short cardio post lifting each day.
  3. Registered User
    mrmoose63's Avatar
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    The reason for the low cals is given an intake of 2500 I consistently maintained my weight, aside from water fluctuation.
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