Can someone help me pick out meals?

[Cantgetright69]

i'm 6'0 255 pounds. Trying to change my life around and eat healthier. I workout every other day doing 100 situps 10 pushups 100 jumping jacks and 3 sets of 20 , 25 lb curls.

Anyways so can someone set out some meal plans? I saw that list of grocery foods but dont see how yams are healthy or pasta or steak. I'm just trying to learn all I can so I can be built.

i'm looking for like breakfast lunch dinner type thing. Today I ate 4 chicken caesar salads from wendys at 190 calories each, banana, and 14 ritz bitz crackers. Which comes to around 1000 calories a day. Is this what I should be eating every day?

 

[illiniphase4]

i'm 6'0 255 pounds. Trying to change my life around and eat healthier. I workout every other day doing 100 situps 10 pushups 100 jumping jacks and 3 sets of 20 , 25 lb curls.

Anyways so can someone set out some meal plans? I saw that list of grocery foods but dont see how yams are healthy or pasta or steak. I'm just trying to learn all I can so I can be built.

i'm looking for like breakfast lunch dinner type thing. Today I ate 4 chicken caesar salads from wendys at 190 calories each, banana, and 14 ritz bitz crackers. Which comes to around 1000 calories a day. Is this what I should be eating every day?

While I'm certainly not a nutritionist, that is way too few calories. I'm guessing your resting metabolism sits at around 2200 (Resting Metabolic Rate Calculator), and that doesn't include the calories you are burning from your workouts (you need to get some leg work in there too -- lunges). A safe caloric deficit is usually around 300-600 calories. Anything larger than that and your body may go into a "starvation mode" and begin hording calories as fats.

You also need to recognize that while low in calories, those Wendy's salads probably have the nutrional value of a box of chicklets.

I'd take a look here for some good shopping list inputs: http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html. While anyone can come along and give you a solid meal plan, it's probably best for you to do the legwork and pick and choose your own meal plan, that way you can populate it with healthy foods that you with enjoy, not healthy foods that someone else likes that taste like dog food to you. This will help you to stick to you meal plan.

Also, remember the food pyriamid. It's still a halfway decent set of guidelines in terms of getting the daily recommended amounts of macro (fats, carbs, proteins) and micro (minerals, vitamins, water) nutrients. To that end, also remember that a serving size is about the size of an average balled fist. I know a lot of people that get the daily recommended number of servers, only their serving sizes are rediculously huge.

 

[DEF]

Agreed. Way too few calories and not enough variety. You need real veggies and real protein. Like a stalk of broccoli and a chicken breast. I haven't seen a Wendy's chicken ceasar, but I'm highly skeptical of its overall nutritional value. Take another look at LVs grocery list, buy the stuff on it, then make better stuff with that stuff. And I'm absolutely serious.

 

[JTM]

In addition to your diet, you could make better use of the dumbbells.

Drop the curls and incorporate squats, shoulder presses, one arm bent over rows, weighted crunches, etc etc. If you want to work your biceps, find a chin-up bar or substitute.

Good luck and have fun with it!

 

[grey goose]

I'm back on a caloric restricted diet...

For me I'm aiming for 1650calories per day, which is a 350-550 calorie deficit depending on the method used to calculate.

I start the day with a high fiber cereal (~200cal) with low fat milk, a sandwich with salad greens and protein (~550cal) a snack of nuts (~100cal) and a fruit/vege snack (~100-200cal) and then at night, rice, protein and vegetables (~550cal)

From my study i have found that i can have about 180-200g of chicken, and a 65g (uncooked) serving of rice for my night time meal. However, if i choose something like fish i can increase that protein figure to 250-350g because of the relative low calorie value that fish has compared to chicken.

I know my meal plan isn't perfect, but it keeps me full and satisfied which i think is the most important thing, whilst also maintaining a level of calories below my maintenance level to ensure weight loss. The longevity of any eating plan is going to rely on you being satisfied. If you are hungry or you are craving something you will binge eat and set yourself back a few days.

(i got very lazy over the christmas period which is the reason why i'm going back into a strict meal plan)