Thread: Fat Loss Challenge - Eli

Agreed that diet isn't very good.

You need more essential fats, almonds, olive oil, peanut butter etc.

Ditch the milk, ditch the flat white, ditch the bread for oats instead, and increase protein.

Thanks once again for the sound advice Hogan, and going out of your way to provide it.

here goes:
I am a male
24 years old
6'3" (192cm) tall
weigh 266 lbs (121kg)

BMR = 66 + 1657.7 + 960 - 163.2 = 2520.5

TDEE = 2520.5 x 1.55 = 3906

So in order to achieve the calorie deficit i want to be taking in 3906 - 500 per day? which equals 3406 calories per day.

I will also ask my PT next week when i see him whether they have dexa scan equipment, i know they have a nutritionist there who i am also thinking about seeing but money is definitely a factor.

Thanks again mate, now i'm off to come up with a diet plan.

Originally Posted by Myst

Agreed that diet isn't very good.

You need more essential fats, almonds, olive oil, peanut butter etc.

Ditch the milk, ditch the flat white, ditch the bread for oats instead, and increase protein.

cheers mate, will take that on board

Originally Posted by eli420

I am a male
24 years old
6'3" (192cm) tall
weigh 266 lbs (121kg)

BMR = 66 + 1657.7 + 960 - 163.2 = 2520.5

TDEE = 2520.5 x 1.55 = 3906

So in order to achieve the calorie deficit i want to be taking in 3906 - 500 per day? which equals 3406 calories per day.

I forgot to say that this formula is for "average" people. The truly accurate method would be to use your lean body mass with a different formula. I imagine that the 3400 calories is a bit high but is an excellent place to start for the first two weeks.

In that time you should be patient and let your new diet settle in. As a guide, make your diet so that you use UNPROCESSED FOODS ONLY. So, if it has not in it's original form (dug up, picked or had it's throat cut) then don't include it in your diet.

So, avoid bread (OK, there is a breadfruit tree but it does not produce loaves of bread) and any other flour based products such as biscuits, cakes, PIZZA BASES, burrito breads, etc. Cut out all diary for the time being so no milk or cheese etc. No soft drinks, sugar, sweets etc. If in doubt, drop it.

You can have black coffee, green tea or other teas. Splenda or Stevia if you need a sweetner. Drink lots of water. 4-5 liters per day. This will keep your system flushed as your dump all the crap stored in your fat cells.

Include chicken, steak/beef, fish for protein.

Include some fish oil, olive oil. You can, and should, include one Whey Protein shake, after workout only.

We can fine tune your diet once you have your first outline done.

cheers mate, i had one done yesterday but it still include a bit of flour and dairy, so i changed a bit but i still seem to be falling a bit short on calories and protein, although it's only a matter of boosting protein in first 2 meals of the day.

see what you think anyway

have u uploaded the pics yet eli?

Originally Posted by eli420

cheers mate, i had one done yesterday but it still include a bit of flour and dairy, so i changed a bit but i still seem to be falling a bit short on calories and protein, although it's only a matter of boosting protein in first 2 meals of the day.

see what you think anyway

Good to see you put some thought into the diet.

Yes, you need around 35-40+ grams of protein in every meal. First two meals of the day are very important. You calories in your last main meal is higher than the previous two. You should taper the calories down a bit as you do not need energy while you sleep. I have a 200g serve of cottage cheese with a teaspoon of nut butter as my last meal. Depending on training goals some may have a more solid meal but with weight loss you are better off to have your main calories in the morning.

There seems to be a lot of nuts in there. They are good for a snack but you will have fewer cravings if your meals are bulkier solid foods, something like:

omelette with mushrooms, spring onions and spinach, maybe some red capsicum as well. Sort of a spanish omelette.
Chicken/steak with broccoli
Chicken/steak/fish with salad
Chicken/steak/fish with non starchy vegetables and salad
You can also try cutting back carbs and having them with your post workout shake. So you 40g powder can be mixed with 50g dextrose to spike insulin after your workout.

Once you are happy with your diet you can then work out how to do all the cooking on the weekend to cut down prep time during the week.

Just to get this clear, I am not a nutritionist or food specialist. But I have had 4 years of trying just about everything. Personally, with your body fat levels I would tend to cut out all carbs that are starchy, including oatmeal, and have lots of spinach, silverbeet, lettuce, spring onions and all those nice salady veges.

If you do that you should feel satisfied and full each meal. You will drop fat and water with a diet like that but then slow down or level out after a few weeks or a month or so. Thats when you can cut calories a bit more.

The other side of the coin is your training and cardio. However, if you get the diet right the other will work much better.

Originally Posted by chump88

have u uploaded the pics yet eli?

nah man, will def be up by tomorrow night

Good to see you put some thought into the diet.

Yes, you need around 35-40+ grams of protein in every meal. First two meals of the day are very important. You calories in your last main meal is higher than the previous two. You should taper the calories down a bit as you do not need energy while you sleep. I have a 200g serve of cottage cheese with a teaspoon of nut butter as my last meal. Depending on training goals some may have a more solid meal but with weight loss you are better off to have your main calories in the morning.

There seems to be a lot of nuts in there. They are good for a snack but you will have fewer cravings if your meals are bulkier solid foods, something like:

omelette with mushrooms, spring onions and spinach, maybe some red capsicum as well. Sort of a spanish omelette.
Chicken/steak with broccoli
Chicken/steak/fish with salad
Chicken/steak/fish with non starchy vegetables and salad
You can also try cutting back carbs and having them with your post workout shake. So you 40g powder can be mixed with 50g dextrose to spike insulin after your workout.

Once you are happy with your diet you can then work out how to do all the cooking on the weekend to cut down prep time during the week.

Just to get this clear, I am not a nutritionist or food specialist. But I have had 4 years of trying just about everything. Personally, with your body fat levels I would tend to cut out all carbs that are starchy, including oatmeal, and have lots of spinach, silverbeet, lettuce, spring onions and all those nice salady veges.

If you do that you should feel satisfied and full each meal. You will drop fat and water with a diet like that but then slow down or level out after a few weeks or a month or so. Thats when you can cut calories a bit more.

The other side of the coin is your training and cardio. However, if you get the diet right the other will work much better.

sweet, thanks heaps for the helpful hints Hogan. it really has made a huge difference. i like the idea of the omlette alot, and also cooking the weekly meals on the weekend is a great idea.

i'll go back and tweak up my diet plan, keeping all of this in mind. i'll be doing the shopping at the markets this weekend so it would be in my best interest to get it sorted by tomorrow.

i'm feeling very optimistic about this new diet, and excited to get it all up and running.

again, thanks for the awesome help champ.

Eli

Solid advice Hogan, but I don't necessarily agree with the PWO insulin spike.

I normally have a meal with low gi carbs 10 minutes after training, and have had excellent results.

couple pics taken on the iphone

Classic Endomorph, just like me :D

Bonus is when it comes time to bulk, you should put muscle back on easily. Down side is your diet will have to be 110% if you want to be successful at shifting the weight.

Time to get to work :D

You are right Myst. But....like just about everything to do with our quest for a decent body....... it depends.

When trying to lose fat, I would suggest either a low gi meal or just WPI or WPC with no carbs. In fact this is my normal regime, carbs only on my carb up day starting with an insulin spike but otherwise just 20g of WPI post workout followed by a steak/salad meal.

But right now, we want to get him to ease into proper eating. Cutting out the post workout carbs can happen in a few weeks along with a drop in calories. As previously mentioned, the workouts and cardio are the other side of the coin. With a typical endomorph shape and probably some major hormone imbalances I think a start with full body workouts and carb/WPI post workout will get the hormones flowing to help with the estrogen/fat issues. Once that is working we can steer him in a more fat stripping regime.

cheers for the input guys,

i'm currently well on my way to sorting out my diet good and proper, take a look at this plan and tell me what you think....calories are a bit lower but this could be fixed via the addition of nuts or something similar i guess. good thing is protein is higher, also was thinking i might swap meal 3 and 5 around in order to get more calories earlier in the day.

cheers,

Eli

week 2: 9/3/2010

weighed in at 120.5 kg

121.2 - 120.5 = 0.7kg loss :)

will post measurements up tomorrow night.