[dahanizzle]

This topic will also be my food journal from now on lol

***Just so everyone knows, I am constantly drinking water throughout the entire day, especially pre-workout, during workout, and post workout. Drink your water folks!***


Day 1..... just Scroll Down
Day 2..... Scroll down again
Day 3..... Journal
Day 4..... Journal
Day 5.....Journal
Day 6..... Journal.. scroll down please.
Day 7..... Journal.. Too little calories today, damn it.
*****
Weight:
3.4.07 - 233 pounds
3.11.07 -
3.18.07 -
3.25.07 -

I finally got a tape measure, so I was able to calculate my body fat. Keep in mind this is an approximation. i used an online calculator.

As of March 7, 2007:

You have 26.5% body fat.

You have 60.6 Pounds of fat and 172.4 Pounds of lean (muscle, bone, body water).
****

I want to lose weight (I'm considered obese by my doctor) and I have successfully lost about 20 pounds, of course some of it was water weight but w/e, and kept it off for about... 6-7 months by doing turbo jam (it's this kickboxing thing)

I recently ordered another exercise video which focuses on the core but at the same time works out other areas. IMO, it's not AS challenging/intense as the kickboxing but I do seem to get a good workout in after it.

Basically, for me, the exercise part of my 'new' lifestyle is good.. I exercise about 5-6 times a week, switching from cardio, strength, and sometimes workouts that focuses on the core.

The biggest and most difficult challenge for me is the diet/eating habit. I like food. A LOT. How do you think I got so obese? (BTW, I'm male, 5'9", about 230 pounds, 18 y ears old.) The sad part of this whole thing is that I know what's good, what's bad yet I still eat it.. sometimes without realizing it - that's the scary part...

I know things such as your body needs enough calories so that it doesn't go into 'survival mode' and slows down the metabolism. Also, I found out that I have to eat alot more calories b/c I'm... i guess you can say fairly active. I think I calculated I need more thatn 2500ish calories to sustain my weight based on my weight and height. Anybody want to recalculate?

Can somebody please help me with formulating an eating schedule?... Such as what to eat (maybe how to prepare it as well? ), HOW MUCH TO EAT *that's probably most important*, when to eat, etc.

I know my eating is holding me back from losing this weight but I have no true guidance (sp?)..........

I know some people here are serious about eating healthy, working out, etc. so I would really appreciate it if you can give me tips, dieting plans, exercise plans, whatever you can give me to help me succeed. Thanks.

Oh yeah, I forgot to mention. I'd also like it if somebody can tell me how you estimate calories if a nutrition fact label isn't available.

[dahanizzle]

Shameless Bump

thanks

[sushiwhore]

keep a food journal o_o


about things without calories if you know how much you 'feel' after eating comparitve food liek how fullitmakes you feel its also a good indicator even though

O_O fat foods dont count

[watcher]

i dont take a close look at the calorie charts, but my normal routine is something like this...

morning: carbs - make myself a sandwich, have some cereal or just go all korean style and eat rice/kimchi/etc
lunch: less carbs, more veggies and lean meat (or fish)
afternoon: quick snack - non-salted peanuts, fruit, etc
dinner: veggies and lean meat (or fish/tofu)

i keep my meals small, except for the mornings. i eat until im full in the mornings. during lunch, i eat less, enough so that im not hungry. if i have leftovers, i eat in place of afternoon snack. for dinner, i keep it real light, enough to feel not hungry. usually i go through a half-serving. i dont eat anything past 7:30pm, but i will drink some fruit juice or soy milk if i feel weak/tired. on rare occasions, i'll take out a pack of fruit rollups, or something of the sort.

i do my cardio in the mornings before breakfast, when my body's done digesting and used up last night's dinner. this way all the calories i burn come mostly from stored fat. i have breakfast afterwards (and oh man it's so good!). i do weights about 2~3 times a week, depending on how sore i am after a workout.

i started this last year, and stopped for a bit and started again. it was tough at first, trying to get used to the feeling of hunger and not being full all the time. i gave up fat steaks, alcohol, etc to live a healthier life, and even though i failed in between, i started up once again, and now i can handle it much better. i can eat until im no longer hungry and be fine with it. i can sleep on a light stomach, and it feels pretty good. waking up the next morning is hard since your body runs out of energy during sleep though... so im still trying to figure out my nutrition plan.

for the most part, it's working out for me, but i know there are parts that i can do better. im 6'0" and about 170~175. i want to bulk up to about 190, but im working on lowering my body fat before i bulk up. (or i could hire a trainer/nutritionist and have them figure it all out for me so i can do both at the same time, but i'd rather not spend another $1000!! )

anyways... if anyone has anything to add or share, please do add to this thread. i could use some advice myself.

[~ BunnyliciouS ~]

O wow, All this time I thought you were a girl

Shame on me LOL

[a217girl]

losing weight.. i'd have to say AT LEAST 70% of losing weight is basically changing your diet. keep a food journal, it will really help keep you in check.

[dahanizzle]

keep a food journal o_o
about things without calories if you know how much you 'feel' after eating comparitve food liek how fullitmakes you feel its also a good indicator even though

O_O fat foods dont count

Lol, yeah.. I think I'll try the food journal, thanks

i dont take a close look at the calorie charts, but my normal routine is something like this...

morning: carbs - make myself a sandwich, have some cereal or just go all korean style and eat rice/kimchi/etc
lunch: less carbs, more veggies and lean meat (or fish)
afternoon: quick snack - non-salted peanuts, fruit, etc
dinner: veggies and lean meat (or fish/tofu)

i keep my meals small, except for the mornings. i eat until im full in the mornings. during lunch, i eat less, enough so that im not hungry. if i have leftovers, i eat in place of afternoon snack. for dinner, i keep it real light, enough to feel not hungry. usually i go through a half-serving. i dont eat anything past 7:30pm, but i will drink some fruit juice or soy milk if i feel weak/tired. on rare occasions, i'll take out a pack of fruit rollups, or something of the sort.

i do my cardio in the mornings before breakfast, when my body's done digesting and used up last night's dinner. this way all the calories i burn come mostly from stored fat. i have breakfast afterwards (and oh man it's so good!). i do weights about 2~3 times a week, depending on how sore i am after a workout.

i started this last year, and stopped for a bit and started again. it was tough at first, trying to get used to the feeling of hunger and not being full all the time. i gave up fat steaks, alcohol, etc to live a healthier life, and even though i failed in between, i started up once again, and now i can handle it much better. i can eat until im no longer hungry and be fine with it. i can sleep on a light stomach, and it feels pretty good. waking up the next morning is hard since your body runs out of energy during sleep though... so im still trying to figure out my nutrition plan.

for the most part, it's working out for me, but i know there are parts that i can do better. im 6'0" and about 170~175. i want to bulk up to about 190, but im working on lowering my body fat before i bulk up. (or i could hire a trainer/nutritionist and have them figure it all out for me so i can do both at the same time, but i'd rather not spend another $1000!! )

anyways... if anyone has anything to add or share, please do add to this thread. i could use some advice myself.

Hm.. yeah so I should eat pretty well (meaning carbs and all) in the morning and then gradually lessen the carbs and lean towards protein filled meals towards the end of the day. I usually exercise at night b/c I have to wake up at around 6:40ish to get ready for school so honestly, i can't wake up early to workout. I tried it and I was really really tired throughout the entire day. Twas not fun. Thanks so much for the info.

O wow, All this time I thought you were a girl

Shame on me LOL

lol, a word of advice. NEVER assume anything on the internet hahahaha

losing weight.. i'd have to say AT LEAST 70% of losing weight is basically changing your diet. keep a food journal, it will really help keep you in check.

Yeah, def. That's why I'm really taking my diet into consideration now.

Thanks so much for the information everyone!!!

[watcher]

^ exercise at night is fine as long as you dont mix aerobics and resistance training on the same night. if you do both, start with the weights and do cardio after you're completely finished.

[dahanizzle]

^ Ah, I see.. ok.
But how come I shouldn't mix aerobics and resistance?

thanks

[dianannsano]

The key to losing weight is to exercise and change your eating habits.

What I am currently doing right now is exercising about 5 times per week (mainly cardio).

I changed my diet by just doing simple, small stuff:
- Drinking green tea in the morning, and the rest of the day I go with only water.
- Switching to whole grains.
- Only eating tofu, fish, and an occasional chicken (no red meats).
- Lots of fruits and vegetables.
- After 6 p.m. I only eat fruits or yogurt.
- I rarely eat sweets anymore.
- Instead of eating 3 big meals a day, I try to eat 5 small meals a day.

I also keep a food planner that lays out all my meals for the day (breakfast, lunch, dinner, snacks) as well as my exercising goals for the day. At the end of each day, I see if I have completed most of my goals. If I do, I stamp the day with a big star stamp I own. It makes me happy.

You should also take your time, never rush when it comes to losing weight.

Good luck!!!

[ichigo_no_powder]

^ how long have you been doing it for and how much weight have you lost so far?

try searching online to find out how many calories is in a certain food item if the nutrition label is not avaliable. You're almost always bound to find something online. If not however, then break the item down into it's ingredients and calculate how much is in each then add it together. it's not accurate but it'll give you some idea of how much calories you're consuming.

[dahanizzle]

ichigo no powder: i REALLy got into it in the summer b/c I had alot of free time so that's when I lost about 15 pounds in a month. After, however, school started and I was able to lose the next 5 pounds but after that, I just couldn't didn't do it b/c of many reasons. (This is exercising)

For the nutrition info., I can find most 'american' food but I eat alot of kroean/japanese food and that's a lot harder to find nutrition information on

[dahanizzle]

Alright. tainted_innocence and I PMed each other and she gave me alot of info/tips

I'm going to make this my journal since that was what alot of people said to do.

I have to sleep so I'll do a really quick first entry..

3.1.07

Breakfast:
Cup of instant oatmeal with frozen mixed berries, cinammon, pinch of brown sugar, & water.

Snack:
i hate myself for this - 2 pieces of a peanut butter-chocolate bar.

Lunch:
Half cup of mixed rice with 1.5 C of kimchi chigae (kimchi stew)
Idk what was wrong with me because I also ate a small-medium sized slice of cake (no topping though..)
A really..really small piece of a sugar cookie. Sigh. lol

Snack:
1 Medium Fuji Apple, with skin.

Dinner:
1/2 each of quickly blanched carrot discs and broccoli florets
3/4 C bean ..salad? (canellini beans, red kidney beans, green onion, 2T italian dressing, parsley, 1/2t cumin, salt, pepper, 1.5T lemon juice)
1 Medium piece of fried chicken (yes, fried. it's all I had at the time ) with NO skin. I believe it was.. the thigh.


Exercise of choice for today:
Turbo Jam - Cardio Party 3 (40 Minutes, about a 7 or 8 on a scale of 1-10 for intensity)

According to fitday.com, I had 2095 calories today.
Fat: 22%
Carbs: 52%
Protein: 26%
I seriously need to lower the carbs. I'm trying to use the 40-30-30 meal plan. It's basically 40 carbs, 30 protein and 30 fat.

Anybody know where I can find out how many calories I need to consume to shed pounds?
Oh yeah, I only weight myself on Sundays.. so you'll have to find out then haha I think I'm around 230 lbs, give or take a few.

[liquidtuning]

ichigo no powder: i REALLy got into it in the summer b/c I had alot of free time so that's when I lost about 15 pounds in a month. After, however, school started and I was able to lose the next 5 pounds but after that, I just couldn't didn't do it b/c of many reasons. (This is exercising)

For the nutrition info., I can find most 'american' food but I eat alot of kroean/japanese food and that's a lot harder to find nutrition information on

7 Day Meal Plan To Get Shredded

[llee10789]

www.bodybuilding.com
bodybuilding.com/forums is great.

Eating plan:
to burn fat, i recommend a 40-40-20 diet. 40 percent carbs, 40 percent protein, 20 percent fats

dunno how to calculate it? www.fitday.com is prettttty near damn accurate to do all the calculations.

find out how many calories you need to function in your day. from that number, you subtract 500-750 calories, i understand losing a pound a week is pretty damn slow and lame...so i don't think it would be too harmful by losing an additional 250 calories, to bring that weekly loss a bit higher...adds up faster!

Diet to burn hellllla fat AND weight AND to noticable be slimmer:

- chicken breast, skinless, boneless
- broccoli, green beans
- oatmeal, unflavored, unsweetened...in those big Quaker Oats Canisters
- lowfat cottage cheese

i am a girl, and i love food too...but eating these healthy foods makes me so full pretty quick. check this out
a "typical" on-the-point diet

0800- 1/2 cup of organic soy milk w/ multivitamin + fish oil
0830- 1/2 cup of lowfat cottage cheese
1000-1100- 1 cup of raw baby carrots
1230- 1/2 cup of oats, 3 ounces of chicken breast (panfried, unsalted, mrs.dash seasoning), 1-2 cups of raw broccoli
0300- repeat above w/out oats
pre-workout- 1 yoplait light yogurt
post-workout- 1 scoop of ON Whey protein powder in water, 1 banana

dinner- repeat 1230 meal
dessert- 1 large grapefruit

if you want some help, and i don't sound like i'm full of sh!t, PM me.

[watcher]

find out how many calories you need to function in your day. from that number, you subtract 500-750 calories, i understand losing a pound a week is pretty damn slow and lame...so i don't think it would be too harmful by losing an additional 250 calories, to bring that weekly loss a bit higher...adds up faster!

if the goal is simply losing weight, that's fine. but if you try to lose too many pounds and reduce caloric intake too much, your body will end up breaking down your muscle to get extra energy to get you through the day. in doing so, your metabolism will decrease and make it harder for your body to burn more fat. the result would be that your body needs less calories per day (because of weight loss) and you burn less calories (because of muscle loss). whatever progress you made in the beginning is now harder to maintain, and it becomes harder to lose extra pounds.

i think for guys, it's less an issue of weight and more an issue of body fat %. unless you're very overweight, you dont need to necessarily lose weight. you just need to lose the fat to allow your body to show some definition.

[dahanizzle]

^ lol, I'm obese so I fall under the 'very overweight' category. I really need to shed the pounds for both health reasons and simply to just..look..good. lol =\

llee10789: lol, why would you think you're full of sh!t?? I found your post really helpful. So instead of the 40 30 30, I should aim for the 40 40 20..I'll try it.

These past two days so far, my problem is either consuming too many carbs OR too much fat.. not enough protein.. sigh.. (i use fitday.com to get all this info.)

Just a question for anybody out there, would consuming less than 1400 calories put my body into starvation mode? (remember, i'm 5'9", 230 pounds roughly)

thanks for the replies!

[watcher]

^ lol, I'm obese so I fall under the 'very overweight' category. I really need to shed the pounds for both health reasons and simply to just..look..good. lol =\

llee10789: lol, why would you think you're full of sh!t?? I found your post really helpful. So instead of the 40 30 30, I should aim for the 40 40 20..I'll try it.

These past two days so far, my problem is either consuming too many carbs OR too much fat.. not enough protein.. sigh.. (i use fitday.com to get all this info.)

Just a question for anybody out there, would consuming less than 1400 calories put my body into starvation mode? (remember, i'm 5'9", 230 pounds roughly)

thanks for the replies!

i think unless you have a specific exercise plan to support your nutrition plan, for the most part, calories are calories are calories. consume enough protein for muscle growth, but the rest is up to you.

as for avoiding starvation mode, it differs from person to person, but most professionals try to have their clients take in enough so that you dont lose more than 1 pound a week. they'll allow up to 2, but only for the short run, while your body is not in starvation mode.

[dianannsano]

^ how long have you been doing it for and how much weight have you lost so far?

try searching online to find out how many calories is in a certain food item if the nutrition label is not avaliable. You're almost always bound to find something online. If not however, then break the item down into it's ingredients and calculate how much is in each then add it together. it's not accurate but it'll give you some idea of how much calories you're consuming.

I was 120 lbs in December. As of today, I'm 117 lbs. So I've been losing 1 lb per month. I'm really in no rush at all, so I'm taking my time.

A friend told me that to lose 1 lb., you would have to burn 4,000 calories.

[dahanizzle]

Day 2... 3/2/07

This isn't so bad haha, having small meals or snacks throughout the day is quite nice.

breakfast: 3/4 C good ol' oatmeal with 1/2 C frozen mixed berries, pinch of brown sugar.

Snack: 14 roasted, unsalted almonds

Lunch: 2C mixed greens, 1/4C grilled cubed chicken, 1/4 C tuna (i think it had mayo in it I ate this at school so yeah..), few slices of red onion, & 1T Oil and Vinegar dressing

Other snacks throughout the day: 2 plums, 5.3oz yogurt with about 1/4C frozen mixed berries once again (they're really good..)

Dinner: planning to have chicken breast with vegetables..

Total calories today: 1320
Fat:33%
Carbs:34%
Protein:33%
Hm.. This is alot less than yesterday.. I really feel like I ate A LOT more than this. Hm lol

Workout: Turbo Jam 3T (I seem to have misplaced Turbo Scuplt..)