Fat college kid, seeking a diet plan/advice

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  1. Looks like people have already given you a lot of helpful nutrition info... One thing I noticed is you said you lift for the upper body. What about the lower body? You can go heavier with the lower body thus build more muscle which in turn will burn more calories. The squat and deadlift are great overall body exercises that will help you lose fat. At least for me when I started deadlifting and squatting I lost fat and put on muscle. They are compund movements so you will get a lot more out of them then an isolation movement just for your upper body like bicep curls or pec flys. But make sure you use proper form for squats and deads. If you don't know proper form find someone to teach you.

    Good luck with you new nutrition plan and workouts.


  2. Thanks

    Basically, I plan to workout after meal 3, which is chicken breast, carrots, and celery.

    Some days this will be the second meal I eat (when I work 3-9).

    Meal 1 is always the same, and it has the protein shake in it.

    Is there something specific I should eat Pre workout / Post workout?
    Is the chicken breast/celery/carrots OK for pre?
    What about post? Some days (work 3p - 9p) post workout I have down: W/W bread and carrots and celery. Other days (work 7a-3p) I have steak sirloin, pasta, veggies.

    Should I be adding in a shake after my workout? It looks like I can afford to add some cals.

    ---------------------------------------------------------------------------------------------------
    Here is my diet tailored to my work schedule - feel free to add anything
    ---------------------------------------------------------------------------------------------------

    Work 7a - 3p


    6am
    Oats
    Egg whites
    Whey Protein Shake

    9am
    W/W Bread
    Celery
    Carrots

    12pm
    What should I eat here? I'm at work, no microwave, only fridge. Dry foods or veggies
    would be easy


    3pm
    Skinless chicken breast
    Carrots
    Beans
    ------------------------------------------------------------------
    WORKOUT
    ------------------------------------------------------------------

    4:15 - Whey Protein Shake right after workout

    5pm
    Beef - Sirloin
    Pasta
    Broccoli
    Beans

    9pm
    cottage cheese
    a few almonds

    ______________________________ ______________________________ _________________________
    Work 3p - 9p

    9am
    Oats
    Egg whites
    Whey protein shake

    11:30am
    Skinless chicken
    carrots
    beans

    -------------------------------------------------
    WORKOUT
    -------------------------------------------------

    1:30pm
    Bread W/W
    Carrots
    Celery
    Whey Protein Shake

    6pm
    At work - can only have dry foods, uncooked veggies. Reccomendations?

    9pm
    Beef sirloin
    Pasta
    Broccoli
    Beans

    11pm
    Cottage Cheese
    Almonds
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  3. good foods for travel - canned tuna, canned chicken, canned beans (black, pinto, or navy), whole wheat bagels, etc. i'm not too keen on that large portion of pasta so late in the day. i'd recommend at least cutting that in half. i totally understand the pack meals before you leave thing, i do the same. here's my diet, it may give you some ideas for food choices as i like simple **** that doesn't require much effort either.

    meal 1
    10 egg whites
    1 cup oatmeal
    1 scoop protein

    meal 2
    1 can tuna
    1/2 can beans

    meal 3
    8oz ultra-lean burger
    1 cup brown rice (texas pete hot sauce works great for this)

    meal 4
    1 can tuna
    1/2 can beans

    meal 5 (preWO)
    2 scoops whey
    1.5 cup oatmeal

    meal 6 (postWO)
    3 scoops whey
    1.5 cup oatmeal

    meal 7
    8oz chicken (baked, broiled, etc.)
    1 cup broccoli
    10 grams flax oil (texas pete hot sauce works for this too)

    meal 8
    2 scoops whey
    10 grams flax oil

    meal 9 (usually around 3am)
    1 scoop whey

    totals:
    4153 cals, 452 pro, 431 carb, 71.5 fat

    ~2 gallons of water per day

  4. woah beelz,how much do you spend on food a week?

  5. Understand that Beelz diet would kill the average mortal.
    •   
       


  6. Quote Originally Posted by Evo
    woah beelz,how much do you spend on food a week?
    that's cheap bro. look at the food choices. for my wife and i, we spend about 70-80 bucks a week on groceries (protein powder excluded), i suspect 50 of that is mine. i wasn't suggesting that you use my diet verbatim but it's just an idea of cheap food sources that you can utilize if you saw fit. that is maintenance cals for me at 265lbs morning weight.

  7. MY 2 cents would be that you go to www.allthewhey.com and pick up some of their whey protein blend. Chocolate flavor is great and is good to mix up a meal of oats, protein, and natty pb.

    I attached my diet below; it gives you some good info of what to eat and the nutrition breakdown of everything (protein/carbs/fat). You wont need as many cals as Beezlebub...not even close.

    Also there are many threads in the nutrition section with a whole list of clean foods to eat.

  8. might have to steal that salsa idea. nice looking diet.

  9. thanks. Seriously, salsa kicks ass. Sometimes I have a sweet onion salsa, sometimes I go with a HOT! one. My buddies mom made some from scratch and it rocked. I am seriously thinking about just making a gallon of my own spicy salsa. Im sure I could find a good recipe on the net if i tried for one second.

  10. i smell summer.

  11. your on the right track for getting a nice diet together.....which is nice to see instead of you wanting to jump right onto the supp/ph/aas bandwagon before you even know what a diet is.

    as for protein powder....yes wpi= whey protein isolate

    if u want a really nice, cheap protein then opt for Dymatize elite whey...it taste VERY good and its cost effective.

    the diet Beez posted would kick ass for a first diet, i reccomend u try it out and work from there.

    Oh, and if u just started out....ull be pleasently suprised with your body comp changes the first 2-4 months( maybe more) you can very easily gain LBM and lose fat.

    good luck man

  12. I've had a bad experience with AlltheWhey (haven't posted at length about it so if anyone is interested PM me) so I can not recommend them - board sponsor or not.

    Wal-Mart has these 3 lbs boxes of Designer Whey protein for $20. I got 2 of chocolate when they were on sale for $15.

    And, you want a pre and post-WO meal? Check out Beelz's. Those are where it's at. (Except that you don't need 3 scoops of whey, one will suffice.) Those will work for you when you only have a fridge. Just put the 16 oz. of milk into a shaker bottle before you leave for work - then mix with some powder you put in a sandwich bag.

  13. Quote Originally Posted by jmh80
    I've had a bad experience with AlltheWhey (haven't posted at length about it so if anyone is interested PM me) so I can not recommend them - board sponsor or not.

    Wal-Mart has these 3 lbs boxes of Designer Whey protein for $20. I got 2 of chocolate when they were on sale for $15.

    And, you want a pre and post-WO meal? Check out Beelz's. Those are where it's at. (Except that you don't need 3 scoops of whey, one will suffice.) Those will work for you when you only have a fridge. Just put the 16 oz. of milk into a shaker bottle before you leave for work - then mix with some powder you put in a sandwich bag.
    word, 3 scoops is a little excessive. only reason i'm doing it is to take full advantage of slin.

  14. And because you are a big mutha****a!

  15. well........ok


  16. The on thing that you need to look into over calories is the Glycemic index that each food gives off. Normally more refined foods give off a higher insulin spike. Basically what this means is, is that your body can break this carb down into glucose rather readily and its way of counteracting hyperglycemia (which was induced by eating refine carbs i.e.-quaker flavored oatmeal) is to store it as adipose tissue. This is the last thing you want if you are trying to lose the adipose tissue.

    You have to keep in mind even if you are in a coma, your body has a maintenace calorie range. If you are 20 at 165lbs and you are lets say six feet tall, with moderate exercise you should take in roughly 2800 kcal a day.

    Your diet is super deficient in calories, you need to eat around 300-500 kcal under to start losing weight. If you drop lower than that your TSH (Thyroid Stimulating Hormone) might slowdown and that is also rather antagonistic.

    Basic rules.

    1.) If you are going to eat complex carbs, eat them with a lot of protein after you workout. Your insulin receptors are extremely up regulated at this point and this is where you should take them in. Im talking a couple pieces of bread or a banana, not a snickers bar.

    2.) Eat a big breakfast, should be the big meal of the day.....Big within reason and macro breakdown.

    3.) Eat clean, slow digesting protein at night....stay away from the carbs. Cottage cheese, with some essential fats (Fish or Flax) or a good casein blend protien shake.

    Drink ATLEAST 1 gallon of water a day.

    Your cardio should be low/moderate intensity

    Dont go doing windsprints and indian runs, just get on a treadmill and walk a steady pace on a gradual incline. At this pace you should be able to carry on a convo while doing it.

    Good luck, keep us posted.

  17. You're gonna have to eat to lose man, it looks like you're practically starving there.

    Forgive us, but as you can see many of us have THOUSANDS of posts here and have written one too many diets, so it basically comes down to pay your dues in one way or another.

    Lots of people invest in online trainers such as Bobo the board owner. In all honesty your best bet is to pay someone to get the results you want. Its not all that expensive and it wll save you TONS AND TONS of frustration.

    Otherwise, I dont' care how smart or how dedicated you are, it'll take quite some time before you can educate yourself enogh to write efficient diet plans.

    Now, no matter which route you go you're going to need to study, so like beelzeboob said...get readin' bud.

    welcome to the forums...this is a great place for learning
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