Diet Plan

[Aznmask]

Any advice for me? 27, 180lb.. 5'8.
My goal is to lose 10-15lb.. (hopefully i can see some abs)*

Breakfast - i got 32fat, 106carbs, 29protein - Total 800Calories
Lunch - 7.18fat, 142carbs, 52prot, - total 850calories

lol it so hard to follow schedule..



i woke up around 11am i got oatmeal + 2wheat bread + 3 ham. (5mins to make them) another 10min to eat.

Snack - i ate a banana, a 6oz yogurt.

In 3pm I baked my chicken breast meat(cut 6 pieces),

My second meals. in 3:45pm -4:00


my plan is going to gym 4:30 to 5:30pm then drink milk + whey

then eat around 5:45 exactly like meal2, (chicken breast 4oz, corn half can, 2 piece of bread)

My dinner would be around 8pm.... again chicken breast + Steam broccoli + Sweet Yam.

[phoenixgirl16]

So like go you for making yourself a diet plan, but like on top of that, are u also making a workout routine for yourself as well?
eating right is one part but u still gotta do some form of exercise if u wanna shift the weight an see your abs..

[zack55555]

180lbs for your height is a bit overweight isn't it?

I'm on my way to getting my 6 packs.. but i'm much smaller built, shorter and couple of years older... not overweight myself but lots of fat in the stomach area (belly fat),

the key here is to reduce your body fat percentage to less than 11% if you want the abs to appear... with the right type of exercise + good nutrition

for exercise i'm doing p90x.. and it's awesome

for diet, i just get rid of sugar and bad carb in my diet , eat 5-6 times a day.. very small portion each meal...


morning after workout - smoothie meal = protein (whey) + frozen banana + green apple + flaxseed oil + a bit of low fat milk

snack - oatmeal or egg 'white' omelete with chicken breast + tomatoes

lunch - typical chinese meal, little bit of rice + meat + vege (i don't count calories but just avoid simple carb, too much sodium, fat & totally eliminate sugar in my diet)

tea break - oatmeal crackers + non-sugar peanut butter + a fruit + coffee

night - same as lunch depends on where i'm eating...

for snacks in between - bananas, cucumbers, carrots, oatmeal crackers/biscuits, almonds nuts, cashew nuts

for drinks - coffee without sugar and lots of water

Stuff I avoid like the plague - fatty oily fried stuff, sugar, soft drinks

so far it has been working out for me and i'm starting to see my abs

[zack55555]

i'm running out of ideas on what good healthy snacks to eat.. it's cool if others can share what you guys are eating...

[mr_evolution]

lean meat, lots of nuts, good share of fruit and veg, drink water, juice, milk

avoid sugary drinks, candy, junk food

[phoenixgirl16]

i'm running out of ideas on what good healthy snacks to eat.. it's cool if others can share what you guys are eating...

recently i been having carrot sticks and celery sticks with some humous,
Fresh fruit and lots of water.. just depends on what u like eating

[zack55555]

recently i been having carrot sticks and celery sticks with some humous,
Fresh fruit and lots of water.. just depends on what u like eating

eww.. i can't stand raw celery... the smell of it makes me feel dizzy.. unless it's cooked.. but thanks for the hummus tip.. i'll try to get some from the mart.

[phoenixgirl16]

eww.. i can't stand raw celery... the smell of it makes me feel dizzy.. unless it's cooked.. but thanks for the hummus tip.. i'll try to get some from the mart.

lol celery does have a strong smell but its ok lol...munching raw veg can be bland so yeh try out the different flavour hummus dips...u can even munch on cucumber sticks instead of celery as an alternative..

[zack55555]

munching raw veg can be bland so yeh try out the different flavour hummus dips...u can even munch on cucumber sticks instead of celery as an alternative..

Yah, that's what i'm planning to do, i love cucumbers + carrots... i wanted to use salad dressings at first but after reading the labels.. i think they're not so healthy after all. hummus dips seems to be a better alternative i guess?

[phoenixgirl16]

Yah, that's what i'm planning to do, i love cucumbers + carrots... i wanted to use salad dressings at first but after reading the labels.. i think they're not so healthy. hummus dips seems to be a better alternative i guess?

yea cos its made from chickpeas so slighlty healthier than most salad dressings..
i'd drink less coffee as well, i heard it stunts your growth..even though it helps to stimulate

also gotta be careful of some foods as it can affect the digestive system by prolonging the breaking down of the foods leaving it to build up around your lower stomach...hence belly fat sometimes

[zack55555]

i heard it stunts your growth..even though it helps to stimulate

lol! seriously?

also gotta be careful of some foods as it can affect the digestive system by prolonging the breaking down of the foods leaving it to build up around your lower stomach...hence belly fat sometimes

tell me more, i do have bad digestive system, what kind of foods do this?

i don't have belly fat 'sometimes', i've been having belly fat 'all the time' ever since i got out from highschool that's like more than 10 years.

[mr_evolution]

i'd drink less coffee as well, i heard it stunts your growths

ah....crap

[Aznmask]

i'm running out of ideas on what good healthy snacks to eat.. it's cool if others can share what you guys are eating...

Yogurt, Protein Bars, cottage cheese make sure get Breakstone brand,

Anyway I was 165lb when i was 21, then 170 when i was 25. During those years I wear 30waist until now i wear size 32.

[bolo2002b]

workout, eat clean, no fried stuff and drink alot of water.

[t20lau]

I'm currently about 200lb and 5 foot 11...

Just starting a diet to strip a little fat

Here's what I'm thinking!

3x Meals and 3x Snacks!

8am - Meal 1
10am - Snack 1
1pm - Meal 2
3pm - Snack 2
6pm - Meal 3
8pm - Snack 3

All foods you eat should be low fat and low carbs! Try not to exceed 200g of carbs!!!

Also DRINK 5litres of WATER a day!!!

Main thing here is exercise frequently too

[xthanhy]

methods that has helped me lose weight in the past. try it (:

-not eating after 7pm. it might be harder if you're a super late night owl so try sleeping early if you can. but it leaves you with a flat stomach in the morning which makes me feel great and motivates me more personally. plus, it has helped me lose weight (:

-another one is coffee.
it helps curve your appetite so you'll eat less. plus i drink a half cup of coffee before i work out cause it stimulates your heart rate thus will help burn more calories cause it gives you some extra boost of energy.

-if you can, try working out in the morning right after you wake up.
- i cut out the carbs like rice and bread. super hard cause its my favorite things to eat. but it helped me lose weight from not eating it! if i do, i would limit myself to two wheat breads every other day or so.

[Akira-]

^
What did you eat instead of bread and rice?

half cup of coffee =) learnt something new there

[laofuzhi]

snacks ... dried berries / fruits.

[Sande]

If you are planning on going to the gym... don't eat before you go because when u work out you are actually stopping your digestive system.
Instead, you should work out in the morning before breakfast or at least wait three hours after eating before working out.
Also, (bonus) your metabolism is increased after working out so eating after will help burn what you eat.

Depending on what time you sleep... you should also not eat anything for about 3 hours before bed. Because when you sleep, your digestive system
also slows down.

[AsianLondon]

5-6 small-medium meals/snacks a day

No carbs after 7pm unless you are going to be going to the gym or working out

eat plenty of protein

stay away from white bread, white rice, white pasta etc

drink plenty of waterr

[chimagun]

count your macros. figure out what your daily carb, protein, and fat needs are and follow that. it doesn't matter what you eat as long as you fit your macros. eat less than ur maintenance calories and you'll lose weight. eat more and you'll gain.

OR weigh yourself, then follow whatever diet your currently doing. weigh yourself again a week later. if you lost weight. then keep doing what you were doing. if you maintained the same weight or gained weight, then eat less. weigh yourself a week later, and diet accordingly.

[kndge9584]

i would like a simple diet plan which would suit my daily hectic schedule. I don't have a habit of eating too much nor do i eat too much fatty food. But still i am gaining weight. And i prefer to eat vegetarian