Fat college kid, seeking a diet plan/advice

[jaga1a2]

Sorry to bother you guys, but I need to change my body.

It's pretty pathetic. I weigh 165 but have no defined muscles really. I have a lot of fat. I look skinny in clothes, but with a shirt off it is pretty embarassing.

I've started running 3-4 times a week for about 30 mins.
Each time followed by a lifting regimen that consists of mostly upper body / back / arm exercises, that lasts 45min.

I haven't ate well for a LONG time, but have changed that over the past 3 weeks.

I didn't research it though, and basically I just cut my calories by about 1/3.

Usually no breakfast.
Beef Jerky for snacks
Lunch: Chicken ceasar salad
Dinner: Steak hoagie (11%fat)
----------------------------------------------------------

Basically, I need a lot of help. I don't know if anyone is willing to write up something for me such as diet and exercise plan. So far my exercise and diet has been so unorganized, and I find myself getting really hungry and eating things I shouldn't.

Maybe if I had a plan/schedule I could eat well.

I'm looking for foods that are easy to prepare. I don't have a stove/oven at school, just a microwave. I will have a stove/oven Thursdays - Sundays though.


I know this is a lot to ask, but any help is greatly appreciated.

I'm not looking to get BIG, muscle wise. Just looking to build some muscle, lose all this excess fat, and get some definition.

THANKS A MILLION!

[Beelzebub]

spend a lot of time in the nutrition sub forum. there's too much sh1t in your post to discuss so your best bet is just to read, figure out what you think is a good diet based off of what you read, post it up, then it'll get critiqued. JMO.

[jaga1a2]

Maybe I should just ask:

If you had alot of body fat, and your situation sounded remotely close to mine, could you post up the diet you used?

[Brent]

In college (right now) my diet has never been better. I will assume you don't have a meal plan?

[jaga1a2]

Have a meal plan.
Nice to see a fellow SigEp.

[Beelzebub]

Maybe I should just ask:

If you had alot of body fat, and your situation sounded remotely close to mine, could you post up the diet you used?

i said READ the nutrition forum before posting up a new diet. if someone is nice enough to post every damn thing about dieting on this thread, then all the power to em. but if you won't even take the time to do some reading on your own, then i say to hell with it. if you don't take the time, why should anyone else?

[Brent]

i said READ the nutrition forum before posting up a new diet. if someone is nice enough to post every damn thing about dieting on this thread, then all the power to em. but if you won't even take the time to do some reading on your own, then i say to hell with it. if you don't take the time, why should anyone else?

Hey, settle down Beelzebub! hehe. I haven't had any carbs for 12 hours and I'm not even that crabby.

Read the nutrition forum: yes.
You can post your diet here if you would like, others are always willing to help.

Also... Welcome to the forum.

[jaga1a2]

Thanks Brent:

Here's a base I put together, I posted it in a new thread below







Background:
165 lb. male, age 20
Lots of body fat, mainly on stomach, some on chest, some under triceps, love handles -> the works.

Looking to cut the fat this summer, and add some muscle.

______________________________ ____________________ _
Meal 1:
Oatmeal
Quaker Instant Oatmeal Express: Baked Apple flavor
200 Calories
2.5g fat
42g carbs
4g protein

2 glasses water
+Probably need to eat something else for breakfast,
not a big fan of egg whites, but will eat hardboiled eggs
Suggestion?
______________________________ ___________________
Meal 2:

Lowfat Cottage Cheese (not sure how much to eat) 1/2 cup is:
90 calories
2g fat
12g protein
2 glasses water
______________________________ ____________________ __
Meal 3: * LUNCH *

Skinless chicken breasts
Tyson Brand
4oz = 1 serving
110 calories
1.5g fat
24g Protein
2 glasses water

Could someone reccommend how much to eat?
______________________________ ____________________ __
Meal 4:

Some type of Shake
Reccommendations?

______________________________ ____________________ _
Meal 5: * DINNER *

Need Suggestions

Lean Steak?
Veggies
Which Type?
How much?

2 glasses water

______________________________ __________________
Meal 6: Night-time Snack

Open to suggestions?

______________________________ ___________________

Exercise plan
Cardio 5 days a week -> 30 minutes running
Lifting Upper body





Thanks a ton for suggestions. Feel free to add, subtract, anything. If you add anything, could you please provide a Brand name so I can look up nutrition facts? (I'd like to total everything up to see how it looks)

THANKS!!!!!

[Brent]

I will check it out tomorrow. bed time now

[karategirl]

You are really going to have to post some goals for us to help you with your diet.
Do you want to
a - add muscle and bulk up?
b - lose fat and lose weight?
c - none of the above?

[jaga1a2]

Definetly not bulk up.

Main goal -> lose excess fat.
Secondary -> Build muscle, enough to see some definition.

[Jayhawkk]

You're gonna need more calories than you have especially with the cardio.

[McBurly]

Lift weights first then do cardio, helps preserve more lbm and lose fat a lot more than they way you are doing it right now

[OCCFan023]

have you tried a nutrition calculator to find your bmr and go from there?

The meal plan you laid out if I counted correctly is barley breaking 1000 which is wayyyy to low.

Use http://michaelandkendra.com/BMRCALC/bmrcalc.htm to find your bmr and then subtract 500 or so cals from it. Use complex carbs (oats, brown rice, w/w bread; not that quaker flavored sh**), eat 1.5-6 g of protein per pound, and limit fats to health monounsaturated fats (olive oil, efa pills, salmon).

By the way your talking you want to loose the fat AND THEN build a bit of muscle. At this stage in the game loosing fat while gaining muscle isnt going to happen.

I hope this helps a little

[OCCFan023]

______________________________ ____________________ _
Meal 1:
Oatmeal
Quaker Instant Oatmeal Express: Baked Apple flavor
200 Calories
2.5g fat
42g carbs
4g protein

2 glasses water
+Probably need to eat something else for breakfast,
not a big fan of egg whites, but will eat hardboiled eggs
Suggestion?


***Get ride of oatmeal express bs and use rolled oats. Try to get down some egg whites and a protein shake and this will be solid.
______________________________ ___________________
Meal 2:

Lowfat Cottage Cheese (not sure how much to eat) 1/2 cup is:
90 calories
2g fat
12g protein
2 glasses water

***Save the c/c for later in the day imo. If possible try to go with some chicken or tuna here in a w/w wrap or on some w/w bread if possible. Try to add fiberouse veggies if you can as well.
______________________________ ____________________ __
Meal 3: * LUNCH *

Skinless chicken breasts
Tyson Brand
4oz = 1 serving
110 calories
1.5g fat
24g Protein
2 glasses water

Could someone reccommend how much to eat?

***Depends on the rest of your breakdown on cals and stuff during the day. Maybe go with 6 or so oz of the chicken, some veggies, and maybe some complex carbs (once again if its fitting into your breakdown)
______________________________ ____________________ __
Meal 4:

Some type of Shake
Reccommendations?

***Try to make meals whole foods when ever possible. If a shake is all you can manage go with a quality wpi and maybe grind up some oats or something
______________________________ ____________________ _
Meal 5: * DINNER *

Need Suggestions

Lean Steak?
Veggies
Which Type?
How much?

2 glasses water

***Sirloin (4-6 oz), broccoli and asparagus, and idk when your doing cardio or youir lifting but if this is after lifting then try and get some complex carbs.


______________________________ __________________
Meal 6: Night-time Snack

Open to suggestions?

***use the cottage cheese hear. go with a 1/2 cup to 1 cup and eat some almonds with it. The almonds are calorie dense (which you will need seeing yor 1000 cal diet now) and it will slow the protein even more for the night.

______________________________ ___________________

Exercise plan
Cardio 5 days a week -> 30 minutes running
Lifting Upper body





Thanks a ton for suggestions. Feel free to add, subtract, anything. If you add anything, could you please provide a Brand name so I can look up nutrition facts? (I'd like to total everything up to see how it looks)

THANKS!!!!!

answers in side quote

[jaga1a2]

Thanks man. Helps alot. I'm going to build this diet on fitday.com and post back the results/ratios.

[jaga1a2]

Also: Is it cool to just eat a couple of slices of whole wheat bread instead of making a wrap or something?

What are some complex carbs?

[jaga1a2]

Problem here with oats:

The premade, ready to mix quaker flavored oatmeal is
200 cals. for 1 cup.

Steel Oats are
150 cals for 1/4 cup.

Quaker Old Fashioned oats
150 cals for 1/2 cup



Seems like the premade flavored **** is the best choice here? Can someone explain ?

[Beelzebub]

flavored generally means sugared. i use the regular ol' fashioned oats.

[jaga1a2]

Ok, cool. Fitday has a default of a 1/2 cup serving. How much do you usually eat?

Also, can anyone recommend a (cheap) shake? I've heard not to use Meal Replacement shakes, and to go with Isolates.

Does WPI stand for Whey Protein Isolate?

THANKS!