Diet Help Please

[ab_chic25]

Ok so I am trying to drop 50 or more pounds...Heres what I was thinking for a diet:

Breakfest: 1/3cup oatmeal with a 23gram protein shake, 1pc fruit

snack: small yogurt, or 1pc fruit and little bit of PB

lunch: 4oz-8oz pc of meat(chicken, fish, moose) 1cup fiber type veggie, or small green leaf salad with oil and vinager

snack: a protein shake with some type of nut(almonds) about a handful

dinner: 2 egg whites, 2 whole eggs, 1pc of whole grain toast


feel free to give any type of advice you want, any meal ideas as well. Here is a normal day of my life: wake up around 8-9am, eat, spend time with dog
10-1030am at the gym
12-1230pm heading out to work
1-430pm hand loading boxes into semi trucks for purolator
430-5pm lunch break at work
5-830pm same as before lunch
9pm home to let dog out
1130pm-12am:Bedtime, before not doing much, relaxing


Thanks in advance!!!!!!!!!!!!!!!!!!!!

[countrychic]

Ok so I am trying to drop 50 or more pounds...Heres what I was thinking for a diet:

Breakfest: 1/3cup oatmeal with a 23gram protein shake, 1pc fruit

snack: small yogurt, or 1pc fruit and little bit of PB

lunch: 4oz-8oz pc of meat(chicken, fish, moose) 1cup fiber type veggie, or small green leaf salad with oil and vinager

snack: a protein shake with some type of nut(almonds) about a handful

dinner: 2 egg whites, 2 whole eggs, 1pc of whole grain toast


feel free to give any type of advice you want, any meal ideas as well. Here is a normal day of my life: wake up around 8-9am, eat, spend time with dog
10-1030am at the gym
12-1230pm heading out to work
1-430pm hand loading boxes into semi trucks for purolator
430-5pm lunch break at work
5-830pm same as before lunch
9pm home to let dog out
1130pm-12am:Bedtime, before not doing much, relaxing

Thanks in advance!!!!!!!!!!!!!!!!!!!!


Make sure you have protien in everymeal. I noticed your firsts snack doesn't have any.

You are in the gym for a 1/2 hour....what kind of workout do you do?

Can you do any kind of cardio first thing in the morning? Spending time with dog....does that mean your walking the dog?

Depending. on your weight and height will determine your food ratio's for each meal

[Delt King]

Agreed...get your protein in every meal.

Also rethink the fruit in your first 2 meals...yes it's healthy for you but the fructose won't help replenish glycogen stores like complex carbs. No bodybuilder diets with fruit.

[fitnurss]

I agree with the above posts and would like to add that if you're trying to drop 50lbs, I would drop the shakes and have real food (protein!) instead. That alone will do wonders for your appetite.

PS: how much peanut butter is "a little bit"? that "little bit" adds up quick with them nut butters!

[countrychic]

PS: how much peanut butter is "a little bit"? that "little bit" adds up quick with them nut butters!

yes be very careful with this..........I had to use a measureing spoon during my contest when eating my peanut butter because I could easily eat wayyyy more then I needed to. Tablespoon is all you need for one meal.

[ab_chic25]

All I eat when I have PB with fruit is a tablespoon..... I guess I put it in wrong, I'm at the gym by 10 or 1030am till 12 or 1230pm....never been good at writting down my times or plans for the day, sorry.

Info about me:
height 5'9.5"
weight 200lbs
BF% no clue but if I had to guess 20% or so

I understand about eatting protein instead of the shakes but at work its much easier to drink a shake then get yelled at for taking a break to eat something. We get one half hour break thats it and thats lunch. I do walk the dog in the morning, well try to, :) been really tired the past couple days and sleeping past the alarm.... I also try to walk the dog after work as well.


Thanks

[JacktheThriller]

50 pds is a a lot of weight, how much do u weigh now?

[countrychic]

All I eat when I have PB with fruit is a tablespoon..... I guess I put it in wrong, I'm at the gym by 10 or 1030am till 12 or 1230pm....never been good at writting down my times or plans for the day, sorry.

Info about me:
height 5'9.5"
weight 200lbs
BF% no clue but if I had to guess 20% or so

I understand about eatting protein instead of the shakes but at work its much easier to drink a shake then get yelled at for taking a break to eat something. We get one half hour break thats it and thats lunch. I do walk the dog in the morning, well try to, :) been really tired the past couple days and sleeping past the alarm.... I also try to walk the dog after work as well.


Thanks

What do you do when your at the gym? weights & cardio - or just one of the two?

You can get rid of that 50lbs but you are going to have to put your mind to it....doing cardio in the am on an empty stomach will help you out alot. But you have to be willing to get up and out the door when that alarm goes off ;)

Your a tall girl....your wanting to get down to 150lbs? Building muscles helps to burn fat so having a weight routine would be beneficial. So if you can do the cardio in the am and do the weights when you hit the gym

[gicantor]

^^^^All great advice welcome to the board

[PdH]

I understand about eatting protein instead of the shakes but at work its much easier to drink a shake then get yelled at for taking a break to eat something.

Shakes are fine. :)

[ab_chic25]

I do both when I hit the gym, only thing I do is break up the cardio. I will do about 25mins of cardio, then weight train, then 30mins cardio, then 5min cool down, then stretching. With the weight training I try and do all upper body one day then lower the next and so on. I dont really train my arms as much as I should because with my job, they get quite a workout already. Plus its the lower body that has the most fat to lose. I know I WILL be able to do as I have a couple goals in mind that I want to do after I lose the weight. I also know my eatting habits right now are not "top notch" as I would like, but I am single and BROKE right now... but things will be much better in a couple weeks.

thanks for the advice



hehehe this guy is cute :troll:troll:troll

[fitnurss]

I do both when I hit the gym, only thing I do is break up the cardio. I will do about 25mins of cardio, then weight train, then 30mins cardio, then 5min cool down, then stretching. With the weight training I try and do all upper body one day then lower the next and so on. I dont really train my arms as much as I should because with my job, they get quite a workout already. Plus its the lower body that has the most fat to lose. I know I WILL be able to do as I have a couple goals in mind that I want to do after I lose the weight. I also know my eatting habits right now are not "top notch" as I would like, but I am single and BROKE right now... but things will be much better in a couple weeks.

thanks for the advice



hehehe this guy is cute :troll:troll:troll

It's great that despite these stressors you're taking the time to hit the gym and make an effort instead of sulking. I'm a strong believer that if you make yourself a priority and take care of yourself, other things in life will fall into place without even trying.

[fitnurss]

how are you doing AbChic? Updates?

[ab_chic25]

hmmmm starting at the gym again sunday, if you read my other posts I am just back from a work place injury.
Tried to find out how many cals I should be eatting with my job and gym from a website, and got 3,500.....wtf?????

I mean yes with my job I am always moving, carrying heavy items, so I am active most of the day but 3500 cals??? that sounds like a lot...could someone help me out here or give a link to a good food cal counter website???? I also put in what I eat in a day and if I dont cheat from it I am hitting about 1600cals or less a day. hmmmm I dont know what to do with counting cals. HELP ME PLEASE......................Also anyone know of a good cheap muti-vit for woman???

Thanks once again

[JacktheThriller]

bw(pnds) x 11= cals is common for women dieting
you have to make up any residuals of course ei 300 cals at work eat 300cals more
3500 seems stupidly high you wont drop on that
my gf is dieting and we aim for 10 pds a month or 2.5 pds a week
so by day 7 if we dont have 2.5 pds she does hard cardio and restrictive diet on that day to make up the difference
im no expert by any means, but if u have further questions pm me

[ab_chic25]

bw(pnds) x 11= cals is common for women dieting
you have to make up any residuals of course ei 300 cals at work eat 300cals more


ok but how would i find out how many i am burning at work?? I mean I load boxes either in a semi by handloading them( anywhere from a pound to 70lbs) or building pallets with boxes. I do that for about 6.5hrs a day five days a week. The semi's are 53feet long, I might walk about 12 total or more in a day. I am thinking of trying for 1800-2000 cals a day to see what happens.

[beretta96]

My wife keeps around 2000 calories a day. The breakfast, try to substitute the shake for egg whites. We get ours at Costco. My wife scrambles a half carton with a couple of whole wheat toast. Shakes we keep for post workout or snacks with oats, blueberries/cranberries and 0% yogurt and make a smoothie. The egg whites, we sometimes make westerns with the slap chopper, some veggies and whole wheat toast as well. No cheese either. We eat lots of salad, baby spinach from Costco as well. My wife hates tuna so she adds soy beans to her salad. I toss in a can of tuna.

We lean more towards real foods if we can. I only do 2 shakes a day on training days and one on non gym days.

I'm on strike right now so I understand it's really hard to eat well. I find tuna anywhere on sale and buy tons of it. Right now I believe Walmart has cloverleaf for 87cents a can. Wild game is awesome. We have a bull moose and a deer in the freezer and add in some chicken for variety. I try to buy locally but prices are high, hate to say it, but big box stores are typically cheaper, at least around here. Romain hearts and spinach we buy by the case at Costco.

It's good you have an active job, plus the workouts at the gym, so long as you keep away from refined sugars and processed foods, you'll see a change fairly quickly. By quickly from experience I mean 3 months. The first 3 months were our biggest changes.