Help needed

S

SwitcherDaddy

0
Hi all, I need a bit of advice if anyone can help.

After 5 or 6 years on the fat heap after an injury put me out of training for a while I've finally decided to get up again! I've reached 285lbs, well up until the 1st of this month. I have engaged in a low carb diet since then and I have lost 7lbs in the last 10 days.

On Monday I am restarting my fitness training beginning with a daily cycle to the pool which is 3.5 miles there and 3.5 back followed by a swim - how long I don't know yet, gonna take it day by day. This I will be doing 6 days a week.

The week after I will be introducing weight training every second evening focusing on either upper or lower body depending on the day.

My daily food intake for the first two months will consist of:

6am - 2 yoghurts

7am - Cycle/Swim

9am - 2 boiled eggs

12am - 2 boiled eggs

3pm - 250g minced beef, 1 bacon rasher, 30g cheddar cheese

6pm - 250g minced beef, 1 bacon rasher, 30g cheddar cheese

My other options for 3pm and 6pm feeding will be chicken breasts. I don't generally eat veg at all but I am taking multivitamins.

Total calories 1620
Age: 29
Height: 5'10"
Weight 277lbs

I know people will say that I will bore of my meal plan etc. etc. but I know for a fact I won't because I have done it before successfully, it's hard but possible. After month 2 I will be gradually introducing other foods back into my diet.

I would like to know if I am eating enough calories, I know I will lose the weight on this but with training included will it be too little and force my body into starvation mode?
 
As far as I'm aware, there's not a lot of actual research on "starvation mode," but they reckon that it takes ~60hrs of zero food input for the body to tick over into that mode. There do appear to be some hormonal benefits to minimising how far below maintenance calories you go, but you don't really have to worry about starvation mode from what I can tell.

It looks like you'll be getting enough protein, which is a pleasant change of pace compared to most diets I see on the interwebz with like 12g of protein per day. I strongly recommend you change your habits regarding vegetables, especially once you start exercising, if for no other reason than the antioxidants. A multivitamin is a good insurance policy, but they seldom have sufficient levels of all the vitamins in them.
 
Thanks guys, I Just don't want to hit a brick wall when it comes to losing the weight and because I will be eating very little calories compared to my normal diet aswell as with adding cardio and strength training there is the fear that I will burn too much and hit the dreaded starvation mode. There's a lot of theories on it but I can't seem to find the answer I need.

Most vegetables are a definite no no for me, I simply can't stomach them bar maybe peas and sometimes carrots so a good multivitamin is definitely what I need, again there's a mountain of different ones to choose but which actually has everything I need?
 
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Yes, it would help you but not in great extent. What I would like to suggest you to know the food value of others. I would like to share a list which you may include in your daily diet list:

• Sesame Seeds: It decreases fat storage and increases fat oxidization, and therefore can be extremely beneficial for those wanting to lose weight

• Salmon: Protein needs to be high at this time to ensure muscle-loss doesn't occur, and salmon is one of the best choices because it is low in saturated fats, while also providing valuable Omega 3's.

• White Kidney beans: White Kidney beans do not only carry all the health benefits of legumes, but also contain 2500 anti-amylase units per serving. These block carbohydrate digesting enzymes and help reduce carbohydrate absorption. This means less carbohydrates are absorbed, and as a result, less fat storage.

• Green Tea: Green Tea has been long-known as a thermogenic, while aiding in fat-loss. Green tea can be consumed through teabags to get this desired effect. 2-3 cups of green tea per day is ideal for fat loss, preferably consumed at equal intervals.

• Leafy Green Vegetables: Green leafy vegetables, as well as most other vegetables, contain significant amounts of fiber which help slow down the rate of absorption of the other foods in your meal.

• Flaxseed Oil: Flaxseed Oil is the most highly concentrated form of Omega 3's in existence. Each serve contains a whopping 8 grams of ALA. ALA is vital for fat loss as it helps in the regulation of glucose which is important for carbohydrate equilibrium.

• Grapefruit: Grapefruit has long been known as a food that aids in fat loss. Although many studies have been conducted and we are still not sure what ingredients contribute to its weight loss, I've read about enough people who have had success with eating the fruit to recommend it.

• Tomatoes: This is a food that isn't highly talked about when it comes to fat loss, but when I personally try to cut weight, I always include tomatoes as a staple food. I find it helps regulate my appetite, as well increasing mood.

• Whole-Grain Bread: Foods for bulking and cutting should be different. When bulking you can afford to eat foods more highly concentrated in carbs such as your rices and whole meal breads, but when cutting its important to find foods that fill you up with less carbs. I think wholegrain breads are one of the best options here.

• Brewer's Yeast: Brewer’s yeast is in my opinion one of nature's best super-foods. Brewer's yeasts contain an abundance of nutrients needed for fat loss, and are full of protein. Each serving can contain up to 10 grams of protein, while providing all the essential aminos in a very balanced way.

• Kelp: Kelp has been classified as one of nature's super foods. It is a plant that is found in the sea, and can be either eaten, or taking as a supplement.

• Turkey Breast: One of the best sources of protein for cutting due to its protein/fat ratio. While cutting you should look at getting as much protein from sources that are low in calories and turkey breast achieves this balance perfectly.

• Cottage Cheese: Cottage has long been known as a staple in the bodybuilder's diet. Although it's known as a "bulking" food for several reasons, I have also found it a good food for losing weight too.

• Lean Beef: What would a diet be without some meat? Beef is high in iron, b-vitamins and creatine, which can work together to increase ATP, and give you longer, harder workouts.

• Red lentils: Of all legumes, red lentils have the highest amount of Protein per serving, while being very low in calories and saturated fat. They are low GI, and high in fiber and phytonutrients.

• Mushrooms: Very similar in nutrition to brewer’s yeast, mushrooms are very high in B-vitamins and chromium. You can add mushrooms to salads or eaten raw. Eating vegetables raw are always better to maximize nutrition.

• Chicken Breast: Chicken breast is another choice of protein for those looking to cut down. Like turkey breast, it has a very high protein ratio and is low in fat. Just make sure you select skinless varieties, or remove the fat.

• Apples: Apples are great. They have been rated very highly on the Satiety index. The satiety index is a measurement of how filling common foods are.

• Soy Lecithin: Soy lecithin is a fat extract from the soy bean. Lecithin is a vital component of both the brain and liver, but is now also being thrown around as a fat-aid.

• Pears: Pears are high in fiber, and very nutritious, but it's the fact that they contain naturally-occurring endorphins which make it stand out. These are a chemical that provide euphoric feelings, and helps suppress appetite by making you feel more in control.

If possible change your diet plan accordingly.
 
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