Diet advice?

[JudoJosh]

so your one example (if true and accurate) makes that the optimal safest way? please.

Of course it does! Thats all you need for proof....

Hey rethink, I got this pen that keeps tigers away for sale. Ever since I started carrying it I havent been attacked by a single tiger! Thats proof right? Wanna buy it?

[Gerbil]

I am maintaining a 4 day a week lifting schedule and jog an hour 3 times, on top of 2 HIIT sessions a week.
So far I am not hungry excluding in the middle of my 3 hour lecture class.

[OrganicShadow]

Usually when people post a diet here and someone chimes the cals are too low... its because they're right. I have a real bad habit of undershooting my daily cal intake.

My first thought is to drop out the dairy. Thats more personal preference than anything. I just find dairy is a tricky factor when dieting down.

And the carbs so late for "dessert" isnt a good idea. Especially something simple sugar like honey. Granted its low GI, its still simple carbs. I know Judo is gonna refute me on this but I would cut carbs a few hours before bed. And besides, dessert while dieting? That doesnt sound right.

Jumpshot made a good point - fruits and veggies to balance things. 1/2 a grapefruit does well for dieting and I would keep them more towards morning and preworkouts. Green fibrous veggies will make your meal more satisfying and filling while easing the digestive process. Also helps maintain a positive nitrogen balance in the bloodstream, minimize atrophy. Insoluble fiber is metabolically inert in humans so itll just cleanse your system.

[JudoJosh]

And the carbs so late for "dessert" isnt a good idea. Especially something simple sugar like honey. Granted its low GI, its still simple carbs. I know Judo is gonna refute me on this but I would cut carbs a few hours before bed.

Who me??? Naaaaa never that

[Gerbil]

Diet 2.0 time
This is what I had today

Diet:
15minutes before breakfast:
1 oxyelite pro
1 Primaforce cla

Breakfast:
2 eggs scrambled with 1 tsp 2%milk 1/8th onion pinch of cheese for taste
1/2 cup black beans
1/4 onion
1/4 cup cottage cheese

Lunch:
1 Primaforce cla
1 oxyelite pro
1 cup green beans
8 ounces of turkey
1/4 cup cottage cheese


2 hours later:
1/4 cup non-fat vanilla yogurt
10 frozen strawberries
1/4 cup oatmeal
10 almonds

Preworkout:
1.5 scoops of bull nutrition's savage

Dinner:
1/4 cup low fat cottage cheese
1/4 onion
1/2 tomato
2 tsp olive oil
1 clove garlic
1/2 cup black beans
2 egg whites scrambled
Tabasco

1670 calories
67.8g fat
129g carbs
144.4g protien
38.6g fiber

[flw]

I've dieted down from 225 to 180 over about 5 months.
For myself 1800-2400 calories has been the sweet spot. When I dipped down below 1800 for a few weeks or a month my weight loss stopped, when I upped things back up to 1900-2100 weight started coming off again at about 2lbs/wk.
I have a pretty strenuous workout routine and fir me keeping my strength plays an important role in burning calories, enjoying my self and not burning out.
From my experience protein should be at 1 gram/lb body weight, fat should be 30% or less of your calories and carbs take up the rest.
A little carb cycling is a great thing, 150-250 on lifting days and at or below 150 on off days.
This is what has worked for me, I have gotten a lot of great advice here but it boils down to trial and error.
I've found that the "lose it" app (they have a website too is a great tool for tracking calories and exercise and will give you a good calorie start point based on your weight loss goals.

Losing 11 lbs shouldn't be too hard whether you choose a minimal calorie deficit or a large one as long as you creat a plan you can stick with.


My last piece of advice would be; if your going to go with a large deficit, don't plan on doing it long term (not a problem with your stated goal) and don't jump your calories back up when you've reached your goal, slowly ramp them back up.

Best of luck!

[EasyEJL]

And the carbs so late for "dessert" isnt a good idea. Especially something simple sugar like honey. Granted its low GI, its still simple carbs. I know Judo is gonna refute me on this but I would cut carbs a few hours before bed. And besides, dessert while dieting? That doesnt sound right.

since JJ declined, i'll take the bait.
a) its not really a dessert as his caloric content on that meal and for the day is still low
b) this article http://anabolicminds.com/forum/conte...carbs-fat-343/ from a study would seem to suggest that concentrating carbs into the evening is better.

"We have demonstrated improvement in hunger/satiety status, persistence in the weight loss process, better anthropometric outcomes, improved insulin sensitivity, improvement in metabolic syndrome parameters, less inflammation and hormonal changes, following simple carbohydrate manipulation", the researchers conclude.

and that is vs a control group that had the same amount of carbs, just spread more evenly through the day.

[EasyEJL]

I'd also say that with a high deficit like that it is a good idea to throw in 1-2 higher calorie days a week. not necessarily over maintenance even, but if going just to maintenance i'd say 2 days in a row of it.

[Gerbil]

Thank you all for your advice.

[OrganicShadow]

EJL, thanks for that. I've been looking for literature like that. And you do present a good case for that. And I agree with you on the 1-2 days of higher caloric... like a carb cycle. I found great response from doing that, especially with a total cal this low.

[JudoJosh]

EJL, thanks for that. I've been looking for literature like that. And you do present a good case for that. And I agree with you on the 1-2 days of higher caloric... like a carb cycle. I found great response from doing that, especially with a total cal this low.

What??

Ohh so when I say it, its BS but when Easy says it, then its plausible? I am offended OS!!!!!!!!



























J/K

Nice post BTW Eric!

[OrganicShadow]

Thats not what I meant!! lol. I want to be proven wrong and understand counterargument but im just ill-informed. If you have any good links or info by all means PM me. I usually train late and all my carb meals get pushed toward the evenings.

[JudoJosh]

Thats not what I meant!! lol. I want to be proven wrong and understand counterargument but im just ill-informed. If you have any good links or info by all means PM me. I usually train late and all my carb meals get pushed toward the evenings.

No worries bud.. I was just joking

[AaronJP1]

Diet 2.0 time
This is what I had today

Diet:
15minutes before breakfast:
1 oxyelite pro
1 Primaforce cla

Breakfast:
2 eggs scrambled with 1 tsp 2%milk 1/8th onion pinch of cheese for taste
1/2 cup black beans
1/4 onion
1/4 cup cottage cheese

Lunch:
1 Primaforce cla
1 oxyelite pro
1 cup green beans
8 ounces of turkey
1/4 cup cottage cheese

2 hours later:
1/4 cup non-fat vanilla yogurt
10 frozen strawberries
1/4 cup oatmeal
10 almonds

Preworkout:
1.5 scoops of bull nutrition's savage

Dinner:
1/4 cup low fat cottage cheese
1/4 onion
1/2 tomato
2 tsp olive oil
1 clove garlic
1/2 cup black beans
2 egg whites scrambled
Tabasco

1670 calories
67.8g fat
129g carbs
144.4g protien
38.6g fiber

Yuck.

lol no offense

[flw]

Lol. Hopefully the OP liked it

Yuck.

lol no offense

[OrganicShadow]

Yuck.

lol no offense

I was thinking it... didnt wanna say it. Not a lot of greenery here, any reason for that?

[Gerbil]

I was a bit lacking in vegetables in my house on that day. Also I rather enjoyed that day. Out of curiosity what is so yuck about it?

[OrganicShadow]

Its a lot of dairy which, as expressed earlier, is not my thing. And its kind of a random assortment... like black beans eggs w/ milk and cottage cheese for breakfast? You have time to prepare all that everyday? I can only deal with eggs once a day I even bother at all. But if you like cottage cheese that much to have it 4x a day then by all means go for it.