Advice from my fellow Sherdoggers

[GalltiK]

Hello ladies and gents. i usually lurk in the G&E forums but am seeking some help on my diet.

39 days ago i realized i was at my most lard ass point in my life and decided at 33 years of age it was time for a change, here is a quick rundown of how bad it was

*wake up go to work
*10-11am hot dog or burger off the lunch truck
*1-3pm fast food meal mc'ds bk or something ugly
*6pm leave work, then go to my training center where i work and only activity i was getting was holding pads for people
*10pm takout chinese or sub shop food

i would drink water maybe 6 pints/ at least 6 cans of diet coke/ and some sugar free bulls

weight 323lbs 6'2"

39 days ago i switched to this, and have been pretty faithful beside 1 cheat day a week on sunday when i take my kids out to eat but still order something healthy most of the time


*wake up at 7am 2 egg white 1 whole egg omlet with a little white onion(no milk) and a piece of whole wheat toast (no butter) and a piece of fruit/ or a bowl of kashi cereal with skim milk
*10-11am bannana/apple/ or special k bar
*12-1pm salad with boiled egg whites and some small pieces of chicken breast/ or tuna sandwich on wheat with salad
*2-3 pm myoplex lite
*6pm leave work and my workout consist's of this during the week days
-15 minute's of warm up either on a bike or walk fast/jog
-2 rounds on the heavy bag
-3-4 rounds mitt work
-and sometimes i roll for 3 rounds, or do leg work on a MT bag
-and finish off with 20 minutes more of cardio- running or bike
2 out of the 5 days during the week i do the same cardio and chest and biceps one day
and then shoulders and triceps
*muscle milk light after i get back from the gym
*8pm grilled chicken with greens or some steak with greens
*i take in 1-1.5 gallons of water and sometimes a diet turbo tea

I know i am eating kinda late but i have no time to eat earlier

I am down to 304lbs in 39 days wich equals out to
19lbs lost, I know I wont lose that much each month but my goal is 260lb's this time next year. Should i switch anything up or is how i am doing it fine?

for supplements i take omega 3's/ alive whole food multi / and vitaminne shoppe brand joint therapy

any adice would be great thanks

 

[devilishstoner]

i'm no expert, but for what it's worth i would add more healthy fats from whole food sources in addition to the omega 3 sup. i have no idea how much protein is in a special K bar, but try to pair that mid-morning meal with a protein source. and if you can find the time, lift weights. check the strength forum faq for a good routine. great job on the weight loss so far, keep up the good work.

 

[flashNsmash]

a minor point, but i would go with regular MM as opposed to the light

 

[GalltiK]

i'm no expert, but for what it's worth i would add more healthy fats from whole food sources in addition to the omega 3 sup. i have no idea how much protein is in a special K bar, but try to pair that mid-morning meal with a protein source. and if you can find the time, lift weights. check the strength forum faq for a good routine. great job on the weight loss so far, keep up the good work.

thanks for the response, what do you think i should add protein wise? would a half of tuna sandwich on wheat be fine? I do weights twice a week and go heavy when i do, thanks again

 

[GalltiK]

a minor point, but i would go with regular MM as opposed to the light

seroiusly? wouldnt the added fat make me pack on some poundage?

 

[flashNsmash]

it's good fat! MM wasn't really designed with cutting in mind anyway...

but yeah, a trivial point, props on your progress dude, keep it movin, slow n steady

 

[Fozzy1]

personally gall, I would switch the MM out for a just a regular 100% whey protien with no carbs or anything. I'm not a big fan of MM stuff though so, thats your choice.

I don't know what kashi cereal is, but I would just drop this for some rolled oats and milk and a bit of yogurt.

Also with your 8pm meal, do you go to bed by 10? Usually it is good to have your last meal 2-3 hours before bed, I have 'dinner' (salad and some grilled chicken breast) at 6, and then at 9 I have a banana chopped up in a bowl, with milk and 10g of whey protien, just so I get some protien for my body to breakdown while I sleep. If you're eating at 8 and then not sleeping till 12 or something I would suggest a light meal in between.

Keep trainin hard bro.

~Foz

 

[Fozzy1]

Also do not get annoyed if you plateau at some point, you may make big strides some months but then you may sit at a certain weight for a while. Experiment, change things up, it will help.

~Foz

 

[GalltiK]

personally gall, I would switch the MM out for a just a regular 100% whey protien with no carbs or anything. I'm not a big fan of MM stuff though so, thats your choice.

I don't know what kashi cereal is, but I would just drop this for some rolled oats and milk and a bit of yogurt.

Also with your 8pm meal, do you go to bed by 10? Usually it is good to have your last meal 2-3 hours before bed, I have 'dinner' (salad and some grilled chicken breast) at 6, and then at 9 I have a banana chopped up in a bowl, with milk and 10g of whey protien, just so I get some protien for my body to breakdown while I sleep. If you're eating at 8 and then not sleeping till 12 or something I would suggest a light meal in between.

Keep trainin hard bro.

~Foz

Kashi cerals i took from other forums as one of the best cereals u can eat linkagehttp://www.kashi.com/ourfood/HearttoHeart/HearttoHeartCereal/Default.aspx
guess they are all made of whole grains/wheat or something but i love them

I go to bed around 12-1am ish

thanks Foz

 

[GalltiK]

another question, sometimes eating those 3 eggs leave me full till around 1pm, should i just force mid lunch snack anyway even if im not hungry?

 

[the_w1se]

good diet, cardio, weights

 

[The Standard]

another question, sometimes eating those 3 eggs leave me full till around 1pm, should i just force mid lunch snack anyway even if im not hungry?

why not make that meal smaller so that you are hungry for a mid lunch snack.

btw, congrats on your progress, eat more fruit though.

 

[Fozzy1]

Kashi cerals i took from other forums as one of the best cereals u can eat linkagehttp://www.kashi.com/ourfood/HearttoHeart/HearttoHeartCereal/Default.aspx
guess they are all made of whole grains/wheat or something but i love them

I go to bed around 12-1am ish

thanks Foz

yeah have a small meal then at 10. Personally, yeah just do mine, have a piece of fruit in a bowl, with a scoop of protien mixed in milk. No carbs, no drama, and yummy. I have a banana.

~Foz

 

[IrishAssassin]

wow great progress for such a short time, you are well on your way to your goal. Do you have a long term goal as well, after you hit 260?

 

[GalltiK]

well i was 6'2 230 when i was a 16 y/o i was always a solid big kid, but getting down there again would leave me with a ton of flabby skin every where. I think staying around 250 will keep me a little tighter i hope

i have 2 apples a day right now, i only like apples,banannas,and oranges are pears ok?

 

[GalltiK]

why not make that meal smaller so that you are hungry for a mid lunch snack.

btw, congrats on your progress, eat more fruit though.

thanks, thats what i thought but alot of people tell me to have a nice breakfast and even add another egg? i guess its whatever works for each person I am gonna try and make it two eggs and some fruit in the morning

 

[GalltiK]

yeah have a small meal then at 10. Personally, yeah just do mine, have a piece of fruit in a bowl, with a scoop of protien mixed in milk. No carbs, no drama, and yummy. I have a banana.

~Foz

like whey protein? i am gonna buy a jugg of that this weekend, dude at the supp store said the same thing you did ditch the muscle milk and use whey protein instead

 

[johnsic]

If you are losing weight you are doing it right.

 

[johnsic]

definently get whey protein.

 

[Fozzy1]

like whey protein? i am gonna buy a jugg of that this weekend, dude at the supp store said the same thing you did ditch the muscle milk and use whey protein instead

yeah whey protien mate... i just mix it with a tablespoon of yogurt cause it meshes into the milk easier, as apposed to putting it into the milk flat, and then you have to like beat it so it doesnt become clumpy, thus why people shake their protien in shakers and stuff.

~Foz