So about 2 weeks ago I decided it was time to slim down some, I weighted 157.5lbs and I'm 5'5" tall (Male) So I started cooking for myself my 2 fav things normally I don't have time to cook so this was my excuse for years now I cook 1 day a week and prepair enough food for a week to week and a half. My diet when I am not at home consists of Veggies, Grillled chicken, Water.... I eat when I am hungry I don't force myself not to eat, I have tried to lower my carb intake but I will drink a soda a day or a beer or two if I feel like it. At home I eat lots of baked chicken wings with hotsauce skin is worse part for me but figure it's better then my old diet of burger and frys twice a day. I also enjoy thai food so I have been cooking and freezing Pad Ka Prow, I use 1 Green bell peper, 1 Red, 6 cloves garlic, little peanut oil, 3 boneless skinless chicken brest, 2-3 shallots, 1 onion, Thai basil, Chili peppers, and little black soy sauce. Then I also stir fry a head of cabboge and put the Pad Ka Prow over it, this makes me 3 fairly large meals (often don't finish it but put back in fridge for snack) I cook about 9 or so meals worth of this a week and freeze. As far as my diet goes how on track am I? What is proper amount of carbs? Oh and also sat is my anything goes day. Whatever I have been craving all week I eat. So far in 2 1/2 weeks I have lost 7lbs. Just wanting to get some opinons on how I am doing.
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Question about my Diet
- Thread starter Mayday0017
- Start date
7 lbs in 2.5 weeks is great. I would opt for 5 smaller meals space evenly thoughout the day and try to switch to diet soda and light beer.
Try to get lean protein and veggies in all your meals and you should be fine. Skinless chicken breast is a lot better than wings so stick with that. Also add some lean red meat which will keep you full.
Try to read as much as you can on the forums and then as specific questions when they come up.
Good Luck and pat yourself on the back for those first 7 lbs.
Try to get lean protein and veggies in all your meals and you should be fine. Skinless chicken breast is a lot better than wings so stick with that. Also add some lean red meat which will keep you full.
Try to read as much as you can on the forums and then as specific questions when they come up.
Good Luck and pat yourself on the back for those first 7 lbs.
Congrats on the Weight LOSS! I have a question, how did you lose this weight without knowing how many calories your ingesting? You weigh 157lbs at 5ft 5in? How is your weight distribution? Frame Size, etc.
Are you carrying alot of fat in the lower back, front torso? Do you have a pic you could post?
Some Basic information that can lead you to fat tissue loss.
I want to say the formula used here is one among many one can use. But this will give some basic information to think about.
Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise. This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound.
If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
One can not spot reduce. Losing fat is like draining a pool. The shallow end seems to drain before the larger deeper end. One can't choose where to lose fat; it will be lost all over the body.
The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
The general approximation is that it takes at least a -3500c to lose one pound of fat tissue (or the creation of -3500c deficit in the diet over a period of time); however, it is possible to lose muscle within this approximation. And, this is one of many reasons why, it is good to have a weight training program to assist in minimizing any muscle loss when deficit dieting.
Best Regards as always,
Chillen
Are you carrying alot of fat in the lower back, front torso? Do you have a pic you could post?
Some Basic information that can lead you to fat tissue loss.
I want to say the formula used here is one among many one can use. But this will give some basic information to think about.
Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise. This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound.
If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
One can not spot reduce. Losing fat is like draining a pool. The shallow end seems to drain before the larger deeper end. One can't choose where to lose fat; it will be lost all over the body.
The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
The general approximation is that it takes at least a -3500c to lose one pound of fat tissue (or the creation of -3500c deficit in the diet over a period of time); however, it is possible to lose muscle within this approximation. And, this is one of many reasons why, it is good to have a weight training program to assist in minimizing any muscle loss when deficit dieting.
Best Regards as always,
Chillen
Last edited:
Thanks for your help guys, I really haven't paid close attention to calories mostly just used the logic that before I ate anything I wanted and mostly fast food and I was gaining around 10lbs a year over the past 3 or so years. I have made a point to watch carb intake but not kill it all together as I know that is not healthy either. I have switched from drinking beer during the week to vodka and water, Switched for the most part from Coke, Dr Pepper ect to water or coke zero. When I cook I don't use any suger's and try to stay away from food that contains such. I don't snack on any junkfood through out the day if I"m hungry and have the option to eat something I cooked it's large amounts of vegtables and skinless chicken brest. I am going to start eating tunafish as a snack as most of the time I am to busy to get away to eat 5 meals a day. Wouldn't watching what I eat compaird to what I use to eat make a big enough difference meaning if I was consuming 3 times the amount of calories and such through ou the day as I should and now switching to lean meats, drinks and snacks with out or with very low sugar and instead of eating frys with a meal eating veggies be a good starting point. I am also not sure if maybe I should take advantage of the fats and such I have stored and hit the weights hard and work on building mass and letting that burn fat at the same time before I concentrate on toneing up? I'm really not sure what the best route is but I am not terribly over weight I carry it rather well legs are tone arms are fairly tone most is stored over my abs and some over my chest. Here are a couple pics of me hope they work.