Diet Advice for 50 lbs of weight loss

L

Lord_Tiberius

0
I want to lose 40lbs to 50lbs. My goal is to weigh 210 lbs by Labor Day.

I am a 31 year old single man. I stand 69 ½ inches and weigh 250lbs. Using the neck-abdomen technique of body fat measurement, my measurements fluctuate between 24.5% to 29.5% body fat.

For the last five years, I have always weighed over 220lbs. In the last three years, I have had a difficult time getting beneath 228 lbs even during times where I have been extremely active and eating right.

I have enclosed a week diary of my exercise and diet. I neglected o put down my sleep schedule. Forthcoming entries will reflect sleep times.


26-Apr-05 Legs 3 minute rest

Super Set Squats (close in/shoulder width/wide stance)
Weight (lbs) Reps Sets
135 10 3

Deadlift Super Set (Back/Legs)
Weight (lbs) Reps Sets
135 10 3

Natulius Hamstring Curl
Weight (lbs) Reps Sets
30 10 3

Iron Mikes
Weight (lbs) Reps Sets
30 10 3 (10 feet up and back)
Calves
Weight (lbs) Reps Sets
180 10 1
270 10 1
360 10 1



27-Apr-05 Back 3 minute rest

Natulius Lat Pull Down Super Set (PU Wide/PU Narrow/CU wide/CU narrow)
Weight (lbs) Reps Sets
80 10 3

Natulius Low Angle Row Super Setted against an Angled Row (Vert/Palm Up/Palm Down Grip)
Weight (lbs) Reps Sets
Low Angle 60 10 3
Angled 25 10 3

Super Set Natulius Cable (straight bar/rope)
Weight (lbs) Reps Sets
Straight Bar 30 10 3
Rope




28-Apr-05 Abs/Shoulders 3 minute rest

Sit ups
1 minute timed sets
32
37
33

Shrugs
Weight (lbs) Reps Sets
135 10 1
180 10 1
185 10 1

Military Press
Weight (lbs) Reps Sets
135 10 3

Traps
Weight (lbs) Reps Sets
65 10 1
75 10 1
85 10 1

Dumbell Medley (Press/Side/Wings/Front)
Press Side Wings Front
30 30 20 20
30 30 10 10
30 30 10 10


29-Apr-05

Time Portion Size Food Type
8:00 AM 3 Bananas

12:00 PM 3 Cheap Pizza

4:00 PM Soup or Salad
1 Plate Salad
1 Plate Pasta
1 Bowl Clam Chowder
1 Bowl Enchilda Chix

10:00 PM 2 Diet Cokes
1lb Alaskan Cod
Slalad
Carots

Comments: My diet is extremely chaotic - devoid of routine . . . .HELP!!!
30-Apr-05

10:00 AM 1 Krispy Kreme donut
3 whole carrots
1/8 lbs Beef Stick

12:30 AM 1 Arby's Turkey Club Reuben
2 Potato Cakes
1 Glass of Lemonade

5:00 PM 4 whole carrots
1/8 lbs Beef Stick
48 oz Paul Newman Basil Spaghetti Sauce


8:00PM 2 White Russians
2 Glen Livett Scotches

4:00 AM 1 Machaca Combintion Plate
(Shedded Beef Omelette, Refired Pinto Beans, Rice)
1 Carne Asada Burrito

30-Apr-05 Swing Danced (4 hours)

1-May-05

11:00 AM 1 pint Gatorade

1:00 PM 1 1/2 pint Gatorade

2:00 PM 1/2 cup Ice Cream

3:00 PM 2 Bananas
1 Chicken Breast
1 Spinach Salad
3 Glasses of Milk

11:00 PM 6 oz Pineapple Juice
23 oz Marianna Sauace
1 Fish Fillet

1-May-05 Swing Danced (3 hours)

2-May-05

8:30 AM 8 pcs Pineapple Chuncks
3 pcs Beef Jerky
2 Diet Cokes
4 oz Fish
1/2 Cup Spaghetti Sauce

1:30 PM 1 roll Tiger Suishi
1 roll Avalanche Suishi
1 Diet Coke
1 Lemonade

5:30 PM 6 oz Steak
1 cup Marinara Sauce
52 oz Milk

10:30 PM 20 Oz Pineapple Chunks


2-May-05 Jogged 30 minutes

3-May-05

8:30 AM 2 pcs Chocolate Cake

3:30 PM 1 Chicken Breast
1/2 cup Spaghetti Sauce
1 Shasta Diet Soda

5:30 PM 1 Steak
1/2 cup Spaghetti Sauce

6:30 PM 18 oz Mocha
1 pint Mineral Water

8:30 PM 1 pint Tap Water

10:30 PM 1 pint Tap Water
18 oz Mocha Supreme
2 Graham Cookies
4 small bags Japaleno Potato Chips

3-May-05 Heavy 3 minute rest

4-May-05

8:30 AM 4 oz Steak
1 Chicken Breast
1/2 cup Tomato Sauce

1:00 PM 1 Spinach Salad
1 Sword fish Steak
Ceasar Dressing

4:00 PM Soup and Salad
1 plate Salad
1 plate Pasta
1 bowl Vegetable Meat Soup
1 bowl Enchidla Soup
2 lemonade


Power Cleans
Weight (lbs) Reps Sets
135 10 3

Clean and Jerk
Weight (lbs) Reps Sets
95 10 1
5-May-05

8:30 AM 1 Omellette
1 Sausage
2 Hasbrown
Creamy of Beef Gravy

10:30 AM 2 Apples

3:30 PM 1 Swordfish
1 Salad

5:30 PM 2 Suishi Rolls

10:30 PM 6 glasses of wine :)

4-May-05
Jogged 40 minutes

Legs 3 minute rest
Super Set Squats (close in/shoulder width/wide stance)
Weight (lbs) Reps Sets
135 10 3

Iron Mikes
Weight (lbs) Reps Sets
30 10 3 (10 feet up and back)

Romanian Dead Lift
Weight (lbs) Reps Sets
30 10 1
50 10 1
50 10 1

Natulius Hamstring Curl
Weight (lbs) Reps Sets
30 10 3

Deadlift Super Set (Back/Legs)
Weight (lbs) Reps Sets
135 10 3
Calves
Weight (lbs) Reps Sets
180 10 1
270 10 1
360 10 1
135 10 3

6-May-06

11:00 3 Suishi Rolls

2:00 1 Twix bar
 
Wow that's detailed, I skimmed over it, what i noticed:

lots of bad foods cut out all the candy bars, cookies, crisps, soda's, lemonade and ice cream also rich sauces and salad dressings (creamy salad dressings are usually calorie bombs). I think if you do that you'll see results quite quickly

'8:30 AM 2 pcs Chocolate Cake' I mean, that's just asking for it :)

Start eating regularly (say 5 small meals a day) that makes it much easier to control ones diet.

But there's people here that can give better advice than I
 
Incitatus

Thanks for the response:

Here's the rest of what I ate today:

3pm
Scallop Sallad with Wishbone Italian dressing

5pm
Hot Dog no bun
French Fries baked
1/2 hamburger (grilled)

9pm
1 Chocolate cookie (I am trying to lay off the sweets)
 
very detailed!

pizza, krispy kreme, Arby's, potato cakes (they're usually fried, right?), 48 oz. spaghetti sauce, 3 bananas, 23 oz. marinara sauce, 52 oz. milk, lemonade, 2 pieces chocolate cake, 18 oz. mocha supreme, 4 small bags potato chips, all that mexican stuff that I have no clue what it is, etc........

pizza, krispy kreme, arby's, fried potatoes, chocolate cake, mocha supreme, potato chips, fatty greasy mexican - those are a given - very unhealthy, very calorie-dense - if you continue to eat these foods, you'll most likely not make any progress with weight loss.

honestly? 48 oz. of pasta sauce? That's like an entire jar - how on earth do you eat an entire jar w/o any pasta?
there's nothing wrong with bananas or milk (so long as it's low-fat or skim), but 3 bananas all at once? And that's it for breakfast? Certainly not a good way to start the day. And 52 oz. of milk - that's what people drink who are trying to GAIN weight. I highly suggest you really focus on portion control - it will make a significant difference.

lots of salads and fish, though - that's good. Just be sure you're not going crazy with the salad dressing, or switch over to low-fat or fat-free dressing.

My advice: try to eat only wholesome, natural foods, in their most natural state - ie no processed foods, no white flour, no sugar, no trans fats (partially-hydrogenated oils).

Foods to include in your daily diet: regular oatmeal (NOT flavoured - full of added sugars; you can sweeten it with frozen berries or Splenda) or other high-fibre cereals like Grape Nuts/regular Shredded Wheat/Kashi GoLean Crunch; more fruits & veggies (but watch those serving sizes!!), brown rice (you can buy fast-cooking par-boiled rice that cooks in 5 minutes - very handy); potatoes (white or sweet) - NOT fried - try baking or steaming them; egg whites (make your omelettes with, say, 5 whites and 2 whole eggs, to save calories, and add lots of veggies and some low-fat cheese), more chicken breast, low-fat cottage cheese (add some cinnamon and Splenda or fruit to make it sweet), raw nuts, natural PB, etc.

For each meal, try to have a healthy balance of carbs, protein, and (healthy) fats. For example, instead of having 3 bananas for breakfast, have 1 banana, an egg white omelette, and some cereal. For supper, instead of 4 whole carrots, beef stick, and 48 oz of spaghetti sauce, have a small bowl of baby carrots, some chicken breast or extra-lean beef (top round is leanest, or some extra-lean ground beef), a small bowl (remember to watch those servings!!) of pasta with 1/2 cup sauce. Balance is really important to eating healthy and losing weight.

It looks like you go out a lot - try to take it easy with the alcohol (6 glasses of wine, 2 white russians and 2 scotches) - it has more calories per gram than carbs or protein. If you do drink, stick to plain hard liquor and avoid the white russians and other mixed drinks. And don't have a whole plate of greasy Mexican food at 4am. I know it's hard when you're a little tipsy to control yourself when it comes to food, but you have to prepare for that and really make healthy choices.

Sorry this is so much information, feel free to post more questions

good luck!
 
Last night I got 8 hours of sleep. Got up this morning and did ten minutes of yoga which is the longest I have done it. I am trying to work my way to twenty minutes, then a half an hour, forty five minutes and finally an hour.

This morning I had the following for breakfast:

1/2 chicken breast
Salad
2 tblspsns Lucky Wishbone Italian Salad 35 calories per serving

I will probably replace this breakfast item with Fiber One cereal, banana skim milk and tablespoon of powdered soy.
 
damn man you can eat. and i dont mean that in a bad way. use that enormous apetite to your advantage! for breakfast id recommend natural oatmeal. its probably the best tasting thing i get to eat all day on my diet besides steak. oatmeal with a banana and blue berries is really ideal for breakfast. for lunch try having some veggies with a salad in a light dressing and some source of protein like tuna or natural peanut butter (no..not skippys...yea i know...i was upset when i found out too). some fruits in between here and there are good to tide u over. dinner i recommend salmon with dijon mustard, lean steak as big as u want as long as its LEAN, or grilled chicken breast with a small bowl of salad or cheese. drink a ****load of water and ur set to go. of course...any knowledge im passing on to u is due entirely to spock and the other wonderful members on this forum so thank them not me!
 
i would avoid soy. i know this sounds crazy because soy is healthy, but, soy lowers T levels. testosterone can be a great ally in weight loss.

i dont know how experienced you are in the area of weight training, but im very glad to see youre not afraid to include deadlifts and squats. just make sure the form is right.

as was said, cut down on the junk food, alcohol, etc...fast food, donuts, candy bars, and soda pop shall henceforth be public enemy number one. habitual consumption of any of the above will render any weight loss efforts impossible.

i do not drink regular soda pop (i have an occaisional diet pop) or candy bars, and rarely eat fast food. it was difficult to phase these things out of my diet at first, but after a while, you do not really crave them anymore.

as far as alcohol is concerned, moderation is the big thing. do not drink often, and when you do, limit your consumption. i dont know about you but any time i have more than a few beers, i get wickedly hungry...and lots of alcohol+lots of food in one sitting=lots of weight gain.

good luck!
 
Freddy,

I know this is a little off topic for the thread but I must respectfully disagree with your assumption that soy is bad for weight lifters. This myth was started by an article that appeared in t-nation. Soy does contain photoestrogens and does affect testosterone, but not in any way that would have an effect on a healthy male weight lifter. Here is a quick article w/ a summary of some of the research:

soy article

Most of the concerns w/ soy and its effect on testosterone are directed at male infants who are being fed soy formula. There has been concern that the phytoestrogens in soy may affect hormonal balance at a such a critical age in development. See soy formula and development article

Anyway, as it stands now, much of the research done w/ soy and its effects are based on animal studies as it is unethical to experiment w/ humans. And furthermore, the research indicates that for fat loss, soy has been seen to be beneficial (in lab rats).

The other potential problem w/ soy is that some people may be allergic to it. But this is no different than any type of other food.

Anyway, I did not mean to hijack this thread w/ this argument, but I see the statement that soy is no good because it lessens testosterone production so much that I had to respond. I may also be strongly in favor of soy because I am a vegetarian and use alot of soy products. Anyway, I'll leave you a few links to a vegan bodybuilders' pages. This anecdotal evidence goes to show that soy is not antithetical to muscle development

http://www.veganbodybuilding.org/opening.htm

http://www.bodybuilding.com/fun/mahler.htm
 
*** last night I got five hours of sleep. I have to work today ***

11:00 AM A Rueben sandwhich

12:00 AM 2 chocolate chip cookies

[Life stuff: had to take a exam where I could not eat or drink from 1:00 to 4:00 PM; any ideas for brain food?]

5:00 PM 4 inch french bread with butter
4 catfish blackened
2 1/2 cups of dirty rice
Beverages: Water and 1 glass of Columbia Crest chadonnay

Exercise Log
7:00 - 8:30 PM One swing dance lesson
8:30 - 11:45 PM Lots of swing dancing

12:00 AM 8 pc BK chicken tenders with hot mustard and BBQ sauce
8 oz of diet soda
(I had a two hour drive ahead of me and I was starving - healthy alternatives desired)

* * *
With respect to the sweets, I got it. Can't lose weight if I drink or eat them. Okay I am setting down a new task to accomplish my goal: No sweets starting today.

I drink about a gallon of water a day.

As far as the alcohol goes, I can do without the booze. Most of the swing dance venues are dry and those that aren't - I do not necessarily dance better. But what bothers me as that soon afterward I get hungry and typically have a long drive ahead of me as some of the venues are far away - any late nite snack alternatives would be great.
 
Last edited:
alright well, im gonna say that you definetly have to cut out the sugar in your diet. You remind me of myself 8 months ago. I had a sweet tooth, but over the months have learned to control it. From what I have read I can see that your diet is keeping you from getting the results your looking for.

Try to lower you carb intake and caloric intake, but do this slowly. Lets say 200 calories per week. On the other hand protein intake should be increased.

Reading over your weekly diary I see that you do not have much cardio in there. I think you should consider increasing your cardio. I suggest you start with 3-4 for 30mins, then increase to 5-6 times/week for about 40mins in the next 4-6weeks. I think you goal should be to loss fat first, before putting on more muscle.

Now in terms of your goal, you said you wanted to lose 40lbs in about 15weeks. What I have found is that losing more then 2lbs per week, you start to lose muscle mass. So an ideal weight loss would be 30lbs in 15 weeks, which would put you @ 220lbs by labour day.

Anyways hope I helped and feel free to post whenever you have a question. I was in the same position as you 8 months ago and im still going. Good luck.
 
Last edited:
Thanks for the feedback.

8:00 AM Got up to go to work after five hours of sleep

11:00 AM Ate a Turkey Sandwhich
Roast Beek Sandwhich
2 regrettably two cookies (what was I supposed to do throw
them out?)
2 Apples

1:00 PM 1 california suishi roll
2 banannas

3:00PM 1 califronia roll
2 bananas
1 apple

4-8 Took a nap

11:00 PM 4 oz Salmon
4 oz Smoked Trout
3 oz cream cheese
Spread over Bagel Chips

1:00 AM 1/2 Roast Beef sandwhich

4:00 AM Slept

6:00 AM Awoke

9:00 AM 1/2 Roast Beef Sandwhich

Yesterday I had a 24 hour shift where I am at a desk all day and I could sleep when I could. I did homework most of the day.
 
spockafina said:
very detailed!

pizza, krispy kreme, Arby's, potato cakes (they're usually fried, right?), 48 oz. spaghetti sauce, 3 bananas, 23 oz. marinara sauce, 52 oz. milk, lemonade, 2 pieces chocolate cake, 18 oz. mocha supreme, 4 small bags potato chips, all that mexican stuff that I have no clue what it is, etc........

pizza, krispy kreme, arby's, fried potatoes, chocolate cake, mocha supreme, potato chips, fatty greasy mexican - those are a given - very unhealthy, very calorie-dense - if you continue to eat these foods, you'll most likely not make any progress with weight loss.
Click to expand...

Spockafina, I am on the road a lot. What do you suggest I should eat on the go? As far as the coffee bar goes, I usually get a cappacino. What do you suggest at the coffee bar?


spockafina said:
honestly? 48 oz. of pasta sauce? That's like an entire jar - how on earth do you eat an entire jar w/o any pasta?
there's nothing wrong with bananas or milk (so long as it's low-fat or skim), but 3 bananas all at once? And that's it for breakfast? Certainly not a good way to start the day. And 52 oz. of milk - that's what people drink who are trying to GAIN weight.
Click to expand...

About ten years ago, I lived in DC. Money was tight so in addition to running everyday and walking to and fro from work, I ate pasta sauce. I thought I could replecate my success.

spockafina said:
I highly suggest you really focus on portion control - it will make a significant difference.
Click to expand...

What should portion sizes look like?

spockafina said:
lots of salads and fish, though - that's good. Just be sure you're not going crazy with the salad dressing, or switch over to low-fat or fat-free dressing.
Click to expand...

I can eat my salads raw if you think it will help. But its not like I am drowning my salads in yummy ranch dressing. I am using the Italian Lucky Wishbone where 2 tblspoons is 35 calories.

spockafina said:
My advice: try to eat only wholesome, natural foods, in their most natural state - ie no processed foods, no white flour, no sugar, no trans fats (partially-hydrogenated oils).
Click to expand...

What is a partially hydrogenarated oil?

spockafina said:
Foods to include in your daily diet: regular oatmeal (NOT flavoured - full of added sugars; you can sweeten it with frozen berries or Splenda) or other high-fibre cereals like Grape Nuts/regular Shredded Wheat/Kashi GoLean Crunch; more fruits & veggies (but watch those serving sizes!!), brown rice (you can buy fast-cooking par-boiled rice that cooks in 5 minutes - very handy); potatoes (white or sweet) - NOT fried - try baking or steaming them; egg whites (make your omelettes with, say, 5 whites and 2 whole eggs, to save calories, and add lots of veggies and some low-fat cheese), more chicken breast, low-fat cottage cheese (add some cinnamon and Splenda or fruit to make it sweet), raw nuts, natural PB, etc.
Click to expand...

Yesterday at the supermarket, I bought oatmeal, fiber one, bananas and skim milk to be bfast - the one meal I eat at home.

spockafina said:
For each meal, try to have a healthy balance of carbs, protein, and (healthy) fats. For example, instead of having 3 bananas for breakfast, have 1 banana, an egg white omelette, and some cereal. For supper, instead of 4 whole carrots, beef stick, and 48 oz of spaghetti sauce, have a small bowl of baby carrots, some chicken breast or extra-lean beef (top round is leanest, or some extra-lean ground beef), a small bowl (remember to watch those servings!!) of pasta with 1/2 cup sauce. Balance is really important to eating healthy and losing weight.
Click to expand...



spockafina said:
It looks like you go out a lot - try to take it easy with the alcohol (6 glasses of wine, 2 white russians and 2 scotches) - it has more calories per gram than carbs or protein. If you do drink, stick to plain hard liquor and avoid the white russians and other mixed drinks. And don't have a whole plate of greasy Mexican food at 4am. I know it's hard when you're a little tipsy to control yourself when it comes to food, but you have to prepare for that and really make healthy choices.

Sorry this is so much information, feel free to post more questions

good luck!
Click to expand...

I go out twice a week - most of the time to the swing clubs where we dance for two to four hours nonstop.
 
a partially hydrogenated oil is your WORST enemy. alot of foods have it, so make sure to read the ingredients on everything u eat. they are your absolute WORST WORST enemy.
 
Shinra said:
a partially hydrogenated oil is your WORST enemy. alot of foods have it, so make sure to read the ingredients on everything u eat. they are your absolute WORST WORST enemy.
Click to expand...

is that like vegetable oil? or butter?

This is what I ate yesterday

1pm
1 cup of Fiber One Cereal
skim milk
1 banana
1 lump of soy powder

3pm
1 Chicken Breast
Lettuce Salad

5pm
1/2 cup broccoli raw
1/2 cup celery
1/2 cup carrrots

7pm
1 scotch on the rocks
2 glasses of champange

9pm
5 chicken strips

I drank at least one gallon of water and got sevn hours of sleep last night
 
Lord_Tiberius said:
Spockafina, I am on the road a lot. What do you suggest I should eat on the go? As far as the coffee bar goes, I usually get a cappacino. What do you suggest at the coffee bar?

About ten years ago, I lived in DC. Money was tight so in addition to running everyday and walking to and fro from work, I ate pasta sauce. I thought I could replecate my success.

What should portion sizes look like?

I can eat my salads raw if you think it will help. But its not like I am drowning my salads in yummy ranch dressing. I am using the Italian Lucky Wishbone where 2 tblspoons is 35 calories.

What is a partially hydrogenarated oil?

Yesterday at the supermarket, I bought oatmeal, fiber one, bananas and skim milk to be bfast - the one meal I eat at home.

I go out twice a week - most of the time to the swing clubs where we dance for two to four hours nonstop.
Click to expand...
My advice for people on-the-go - bring a small cooler/lunchbox with you. No excuses for eating well.
I don't know what they serve at coffee bars, as I dislike coffee. I don't know what's in a cappucino. I just know that you should stay away from flavoured syrups and such, and use skim milk and sugar substitutes instead of cream and sugar.

Portion sizes........ 3 oz. of cooked meat is approximately the size of a deck of cards. A serving of grains like rice and pasta is about the size of a tennis ball. I don't remember the rest. Try looking on the Nutrition label on the foods and measuring things out so you get an idea. And when at a restaurant, they usually give you 2-3 portions - always take a Doggie-bag

Your salad dressing is fine. I just know some people like to drown their veggies in lots of full-fat dressings.

Partially-hydrogenated oils are also known as trans fats. They are more detrimental to health than saturated fats. They are found in peanut butter, crackers, some sweetened cereals, granola/breakfast bars, microwave popcorn, cookies, tortilla wraps, chips, and most pre-packaged "snack" foods. It is not a natural product like vegetable oil and butter. Vegetable oils (esp. canola and olive) are actually good to have in the diet, in moderation, of course. Butter is just a block of saturated fat and should be avoided.

Good choices for breakfast
 
Spock,

Thanks for the postive feedback on breakfast:

At 10am,
I ate the oatmeal with a the soy lump. It wasn't bad, actually.

This is what I did for my workout:
Narrow Pushups
25
25
25
25
25

Fultterkicks
20
20
20
20
20



Dips
10
10
10
10
10

Crunches
20
20/20
20/20
20/20
40
40

Lunch
I am fixing salmon salad (2 servings) with spinach I using the bagle chips from the other night as crutons

I drank a gallon of water thus far.
 
At 4PM I ate at Souper Salad, I was really hungry and I had a 2 1/2 hour class where I need to be able to concentrate and not feel hungry.

I had a plate of salas and about a half a plate of pasta. I had 2 bowls of seafood soup, 1 bowl of veg meatball and one bowl of cream of spinach. I had a glass of lemonade.

During class at 8pm, I had a 16 oz of yogurt and mixed vegatables.

This morning after a 40 minute run, I had a bowl of cereal with milk and my lunp of soy sans the bananna. At 10pm I had my oatmeal with soy and now I am having chicken spinach salad trying to observe the 3 oz requirement.

Losing weight sucks, the dietary change can be a shock. But I find myself feeling better and having more energy and better able to react to sitautions. I find putting limits on myself liberating to a degree. I am closing myself of to the spontaneous eating and looking forwad to the Saturday dinner meal where I treat myself within reason. I won't have any desert until I am at 200lbs.

Current weight 243 which is down from 248 a week ago and 245 two weeks ago.
 
'I had a plate of salas and about a half a plate of pasta. I had 2 bowls of seafood soup, 1 bowl of veg meatball and one bowl of cream of spinach. I had a glass of lemonade.'

is that one meal??
 
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