Meals for fat loss

mecalder · Posted: Mon Jul 30, 2007 1:18 pm Post subject: Meals for fat loss

I'm currently not worried about building muscle at all. In the past my goals have always been to burn fat, while building some muscle. But over the last couple weeks, I've been trying to put all of my focus into fat burning. Each day, I try to walk at least 5km. A couple days ago, I got a little overexcited and walked 20 Laughing

The thing I am struggling with. I have really been trying to watch my diet, and am wondering if I might be dietting too much. If you would like, to get an idea, I will write down everything I eat for a day to give a guide, but for now I'll say everything I am eating or trying to avoid.

I am not eating anything greasy or processed. Everything that I eat is either garden grown, tree picked, or comes from an animal. I don't eat many bananas or potatoes, because I heard they are higher in fat and carbs then most fruits and vegetables, but have been trying to eat enough salad to give me fuel for my exercise. But when I eat salads I am worried about the dressing. When I go to the store today, I will buy some fat free dressing. My favorite type is ranch. Im wondering though, what is the best type that I could use on my salad? Other than Olive Oil, because thats disgusting, in my opinion.
Also for things I am eating. I do eat chips once every 2 or 3 days, so I don't feel too deprived and fall entirely out of my diet. But when I eat them, I eat a maximum of 5 good size chips.

So, tomorrow, or later today, I'll post today's schedule of what I ate, and the exercise that I did. Can you guys post your opinions of anything you think I should do? Thanks.

By the way. For goals. I weigh 300 Sad

I am trying to lose 100 pounds. Or I weighed 300 when I started, not sure how much I weight right now, either way, it's too much.

Newfiechick · Posted: Mon Jul 30, 2007 3:25 pm Post subject:

Here are a few tips.....(I'm sure you are already aware, but here they are anyhow Wink

)

*keep all complex carbs for breakfast, Pre and post workout
*Eat every 3 hours
* have a lean protein and fiberous carb with every meal
* get at least 30g of fiber daily
* try a marco nutrient breakdown something like 40/30/30 or 45/25/30 P/C/F, for fatloss

I do 4 sessions of fasted steady state(@1hour) cardio/week and 2 sessions of HIIT(takes @20 mins). (This is enough cardio by far)

for weight training, I do a Upper/Lower Split. Heavy weights with low reps.

I make my breakfast the biggest meal of the day. Meals get smaller as the day goes on.
My last snack is about 11 at night which usually consists of a protein and fat. eg...1/2 c. cottage cheese mixed with 1 T. natural peanut butter.

Here's a food list that I got from LV's forum..... I hope he don't mind me sharing ot here... Wink

Proteins
boneless/skinless chicken breast
turkey breast
salmon
tuna
swordfish
haddock
tilapia
flounder
round steak
sirloin steak
flank steak
beef tenderloin (filet mignon)
lean ground beef, chicken, turkey
orange roughy
egg whites
lean pork
crab
lobster
shrimp
buffalo
whey powder

Complex Carbs
brown/white rice
whole wheat pasta
oatmeal
yams
sweet potatoes
red potatoes
beans (pinto, black, kidney, lentils)
farina (Cream of Wheat)
rye cereal

Fibrous carbs
romaine lettuce
celery
asparagus
broccoli
cauliflower
brussels sprouts
cucumber
green pepper
red pepper
zucchini
spinach
Fruits
bananas
apples
blueberries
strawberries
rasberries
grapefruit

Fats
real cheese
olive oil
flax oil
fish oil
almonds
natural peanut butter
natural almond butter

If there is anything that I missed here guys/gals, feel free to add.

I'm sure I'll be back later with more info as more comes to mind. Hope it helps.
Smile

_________________
Discipline is the bridge between goals & accomplishments.

Newfiechick · Posted: Mon Jul 30, 2007 3:35 pm Post subject:

WATER....forgot to mention water intake.

Drink lots of it mecalder.
It should be your best friend bud! lol Wink

_________________
Discipline is the bridge between goals & accomplishments.

Rinoa · Posted: Mon Jul 30, 2007 5:19 pm Post subject:

Nice post Newfiechick! I learned a lot from that. Embarassed

mecalder · Posted: Mon Jul 30, 2007 8:57 pm Post subject:

Thanks for the post NewfieChick. Today, my schedule definitely didn't portray that. I think I need to work on it some:

9am - wake up
9-12 - pace around bored
12 - Large Salad with ranch dressing
1-3 - Drive to the different stores, doing chores
4-9 - Work (Shell Fishing)
9:30 - Bought a can of V8 while I was paying for gas. Then Drank it.

I'm getting ready to eat something else. But today isn't what my usual schedule is like.

Newfiechick · Posted: Mon Jul 30, 2007 10:58 pm Post subject:

mecalder · Posted: Tue Jul 31, 2007 9:04 am Post subject:

Thanks again

mecalder · Posted: Thu Aug 02, 2007 5:46 pm Post subject:

A more recent Schedule

6 am - wake up, eat bowl of bran flakes
6:30-11:30 - Work, Drink lots of water
12 - Fajita made of chicken, brocoli, carrots, and red peppers. And Whole wheat wrap.
1-5 - Do chores, help my brothers, Father or Uncle work.
6 - Potatoes, Corn, Chicken, Salad
6:30-10:30 - Late night work
11 - Piece of Fruit, Bed

This is what I do on a heavy work day, I do more workouts of course on light work days.

Derek · Posted: Sun Aug 05, 2007 8:42 am Post subject:

I'm no expert on diet, but I'll make one suggestion...drop the piece of fruit before bed and have a slow- digesting protein/fat snack instead. A good source is 1/2 cup cottage cheese mixed with 1 tablespoon natural peanut butter. I know....cottage cheese is disgusting....but it actually tastes ok with the peanut butter. Smile

Newfiechick · Posted: Sun Aug 05, 2007 10:37 am Post subject:

mecalder, how old are you?

and I don't think that your daily calorie intake is high enough for fatloss.....sounds weird I know, but in order for you to lose, you need to eat more smaller frequent meals.

Eat about 5-6 "clean" meals per day, do proper cardio and weight training and you should see great results.

Even for people who are not trying to lose weight, there are good reasons for eating 5 or more small meals daily rather than the traditional, larger 3 meals a day.
Headaches, fatigue and even poor sleep can be signs of low blood sugar levels. Eating every 3 to 4 hours, can keep your sugar levels steady and reduce these common health issues.

Eating regular meals promotes better digestion and can reduce constipation and acid indigestion.

Another reason to eat frequently to aid in weight loss is that it keeps blood sugar levels steady and helps reduce food cravings, bingeing and overeating.
_________________
Discipline is the bridge between goals & accomplishments.