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how much weight do I need to lose?
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06-10-2010 2:31am#1
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Don't worry about an end weight really. The important bit is that you start. You know from looking at yourself that you have a bit of fat on you so you don't really need someone to tell you.
Not to parrot Hanley or anything
but just get to it, see what you loose and you'll be happy out! 0 -
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Breakfast: 3 Slices of bread. 2 slices are toast with packeted cheese in it.
Lunch: 2 slices of toast with a cup of instant noodles. (Pint of water included)
Dinner: 3 poppies, pork chop, broccoli, carrots and sauce. (Pint of water included)
At the weekends I have a Taytos and a 2 litre over the 2 days.
I don't mean to sound harsh, but your diet is rubbish and is the reason why you're carrying excess bodyfat. It has to change if you're serious about losing fat. No amount of exercise you will do will help if you keep eating the above.
First off, you eat way too much bread. Cut it down big time.
Secondly, you have very little protein (only a pork chop, which isn't great) and no fats. You should try and include each of the three macronutrients (carbohydrates, protein and fats in the ratio of 40-40-20) into each meal. This is a basic approach, but will make a significant change to your body.
Thirdly, what are poppies?
And a 2 litre of what? 0 -
I don't mean to sound harsh, but your diet is rubbish and is the reason why you're carrying excess bodyfat. It has to change if you're serious about losing fat. No amount of exercise you will do will help if you keep eating the above.
First off, you eat way too much bread. Cut it down big time.
Secondly, you have very little protein (only a pork chop, which isn't great) and no fats. You should try and include each of the three macronutrients (carbohydrates, protein and fats in the ratio of 40-40-20) into each meal. This is a basic approach, but will make a significant change to your body.
Thirdly, what are poppies? And a 2 litre of what?
I don't want to sound harsh myself, but your recommendations are not the latest in nutrition either.
First, 40-40-20 macro ratio? have you heard of CKD, keto, any low-carb diet? yes, not low fat. Some fat is actually very healthy (Omega 3 in oily fish etc) and saturated fat in eggs, animal meat is not dangerous. Plus, a combination of fat/protein in the diet helps tremendously with hunger issues.
Too much bread? As long as he is under his calories and eats enough protein, he can eat the rest in bread for all the damage it'll do to him.
For the 3 easy rules of losing fat, see my sig. I dare you find any of the rules not applicable
.
As long as he eats at a deficit, eats enough protein, and maybe train with weights a few times a week (only to keep some muscle), anyone will be losing fat. No point in setting up rules that are too strict to be followed, because most of the diet game is mental, so the best diet is the one you can stick to longterm, long enough to see results
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I don't want to sound harsh myself, but your recommendations are not the latest in nutrition either.
First, 40-40-20 macro ratio? have you heard of CKD, keto, any low-carb diet? yes, not low fat. Some fat is actually very healthy (Omega 3 in oily fish etc) and saturated fat in eggs, animal meat is not dangerous. Plus, a combination of fat/protein in the diet helps tremendously with hunger issues.
Too much bread? As long as he is under his calories and eats enough protein, he can eat the rest in bread for all the damage it'll do to him.
For the 3 easy rules of losing fat, see my sig. I dare you find any of the rules not applicable.
As long as he eats at a deficit, eats enough protein, and maybe train with weights a few times a week (only to keep some muscle), anyone will be losing fat. No point in setting up rules that are too strict to be followed, because most of the diet game is mental, so the best diet is the one you can stick to longterm, long enough to see results
What is this - an advice-off?! :P
I'll try my best to back up what I said to the OP, don't know if this brings it off topic or not but here goes.
The 40-40-20 macro - your problem with it is......what? Not enough fat? I agree. I was thinking of telling the OP to go 40 (protein) 30 (fat) and 30 (carbs). But is it not all about making small changes at the start so that the OP finds the transition easier? As you can see he's eating a lot of carbs - do you want him to cut them down dramatically? I would guess that it would be a lot harder on the OP to stick to a low-carb diet, seeing as he's carb-heavy at the moment.
Yes I have heard of keto/low carb diets. And yes I know Omega 3 is healthy, particularly the amount of DHA and EPA. And I never mentioned anything about saturated fat, eggs, animal meat or the hunger issues. I agree with you on all that.
As for your sig, I don't have them turned on, and I'm too lazy to now. Not really bothered either, sorry.
And then your finishing paragraph - "As long as he eats at a deficit, eats enough protein, and maybe train with weights a few times a week (only to keep some muscle), anyone will be losing fat. No point in setting up rules that are too strict to be followed, because most of the diet game is mental, so the best diet is the one you can stick to longterm, long enough to see results". Well this is where we differ in our approach. I'm telling the OP to cut down on carbs and introduce more protein and fat into his diet, whereas you're telling him to eat at a deficit, eat plenty of protein and then eat whatever else he wants. I think my approach is the healthier of the two and I think your rules are stricter, and that my advice is the advice in which he can stick to longterm.
May not be the latest recommendations in nutrition, however. 0 -
What is this - an advice-off?! :P
I'd like to think we all gain something from any civilized discussion, so it's all good.
My primary problem with sticking to this 40-40-20 ratio is that it is too restrictive. I mean sure, you can calculate your maintenance, subtract say 500 cals, and divide into 40-40-20 to get your macros.But on a cutting diet, will this give you enough protein to maintain LBM? Are these the same rations that should be maintained on a maintenance or bulking diet? Why or why not? Or, is it bad to go over your allocated protein (40% of calories)? The ratio approach says this is not recommended, and this is not based in any nutrition fact. As long as a person eats at least 1g/lbs LBM (or more), they are on the right track. Hopefully this sheds some light on the issue.I'll try my best to back up what I said to the OP, don't know if this brings it off topic or not but here goes.
The 40-40-20 macro - your problem with it is......what? Not enough fat? I agree. I was thinking of telling the OP to go 40 (protein) 30 (fat) and 30 (carbs). But is it not all about making small changes at the start so that the OP finds the transition easier? As you can see he's eating a lot of carbs - do you want him to cut them down dramatically? I would guess that it would be a lot harder on the OP to stick to a low-carb diet, seeing as he's carb-heavy at the moment.Yes I have heard of keto/low carb diets. And yes I know Omega 3 is healthy, particularly the amount of DHA and EPA. And I never mentioned anything about saturated fat, eggs, animal meat or the hunger issues. I agree with you on all that.
As for your sig, I don't have them turned on, and I'm too lazy to now. Not really bothered either, sorry.
these are the 3 rules (not mine by any means): http://boards.ie/vbulletin/showthread.php?p=68211315#post68211315
I can just paste them here
1- eat at a calorie deficit in order to lose 1-2lbs/week
2- protein in grams should be at least the same as the LBM in pounds
3- train 3 times a week with weights.And then your finishing paragraph - "As long as he eats at a deficit, eats enough protein, and maybe train with weights a few times a week (only to keep some muscle), anyone will be losing fat. No point in setting up rules that are too strict to be followed, because most of the diet game is mental, so the best diet is the one you can stick to longterm, long enough to see results". Well this is where we differ in our approach. I'm telling the OP to cut down on carbs and introduce more protein and fat into his diet, whereas you're telling him to eat at a deficit, eat plenty of protein and then eat whatever else he wants. I think my approach is the healthier of the two and I think your rules are stricter, and that my advice is the advice in which he can stick to longterm.
In what way is 'get enough protein and eat at a deficit' stricter than 'get your macros in a 40-40-20 ratio, eat less bread' ? That's the point, I recommend any ratio he prefers, as long as 1 requirement is met, 'eat enough protein'. In addition to this, you also recommend 'eat this amount of carbs and this amount of fat. My way is 'eat whatever you want carbs/fat wise'.
And the health or otherwise of the diet comes from the food choices, I'm only saying that in order to lose fat, my approach is easier, less restrictive. Of course, if you want to eat healthy... you need additional restrictions, but this is down to the individual.May not be the latest recommendations in nutrition, however.
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I'd like to think we all gain something from any civilized discussion, so it's all good.
My primary problem with sticking to this 40-40-20 ratio is that it is too restrictive. I mean sure, you can calculate your maintenance, subtract say 500 cals, and divide into 40-40-20 to get your macros.But on a cutting diet, will this give you enough protein to maintain LBM? Are these the same rations that should be maintained on a maintenance or bulking diet? Why or why not? Or, is it bad to go over your allocated protein (40% of calories)? The ratio approach says this is not recommended, and this is not based in any nutrition fact. As long as a person eats at least 1g/lbs LBM (or more), they are on the right track. Hopefully this sheds some light on the issue.
these are the 3 rules (not mine by any means): http://boards.ie/vbulletin/showthread.php?p=68211315#post68211315
I can just paste them here
1- eat at a calorie deficit in order to lose 1-2lbs/week
2- protein in grams should be at least the same as the LBM in pounds
3- train 3 times a week with weights.
In what way is 'get enough protein and eat at a deficit' stricter than 'get your macros in a 40-40-20 ratio, eat less bread' ? That's the point, I recommend any ratio he prefers, as long as 1 requirement is met, 'eat enough protein'. In addition to this, you also recommend 'eat this amount of carbs and this amount of fat. My way is 'eat whatever you want carbs/fat wise'.
And the health or otherwise of the diet comes from the food choices, I'm only saying that in order to lose fat, my approach is easier, less restrictive. Of course, if you want to eat healthy... you need additional restrictions, but this is down to the individual.
Good post, and I agree with a load of it.
I agree with the 1g of protein per 1lb of lean body mass, not disputing that at all. I try to follow it myself!
But say for example an "Average Joe" is on a cut, consuming 2000kcals daily (down from 2,500) on the 40-40-20 ratio. That's giving him 200g of protein (800kcals/4 kcals per g) daily. Now granted the Average Joe might weigh more than 200lb (and the OP is) but if everyone on a cut could get their protein consumption figures to at least that then they are on the right track (and if the OP could start off by getting to that figure it would be a step in the right direction). Steps are what the OP needs to make, imo. Not a "drastic overhaul".
The thing with me is, I don't believe the ratio is a limit, I believe it's a guideline. It's a huge step in the right direction for the OP in three ways:
1. He's cutting down on the carbs.
2. He's increasing protein and fat.
3. He's making changes that he will find easier to stick to, rather than a cold turkey approach.
Your three rules are perfect, no argument there, but in this case the OP is in an unfit/very overweight state as mentioned by previous posters, and therefore a few gradual changes are needed at first.
I've seen your log previously. Well done on your transformation. But from where you've come from to what you're at now is a lot different to where the OP is starting from. I feel he will find it difficult to stick to your three rules rather than aim for a 40-40-20 diet.
Also, your idea to me reminds me of Weight Watchers in a way, in that you advocate eating enough of one macronutrient, and make up the rest with the other two, as opposed to don't eat any fat/as little as possible, and make up the rest with the other two (with WW).
But, look, everything aside, I've no real qualms with what you're saying. In fact if you posted your advice before me, I would have thanked your post.0 -
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