Thoughts on my Diet? Can't seem to lose weight!

[ebe9]

I'm trying to lose weight, but I can't seem to. I work out everyday (Bas's workout) and still not losing weight. I've toned up a bit though, but I gotta lose the weight. Is it my diet? Here's my regular diet that I've been doing for about a month now.


8:30 - oatmeal, banana, apple, granola bar, 2 eggs and water

10:00 - granola bar, banana, water.

1:00 - sancwhich (ham, turkey, tuna, whatever), carrot sticks, some soup (about a cup), a fruit and water

3:00 - fruit, water

6:00 - work out

7:30 - *dinner's vary immensely, but i basically i have some rice or bread, some meat, lots of vegetables, more fruits and water.


I've been dieting something like this for a month now with the work out and I've toned up, which is nice, but the weight is still there. I'm 220, wanna get down to 175.

Any thoughts?

 

[w0cyru01]

Too many carbs.
Not enough protein.

 

[chipmafia]

If you are wanting to lose that much, you should probably get your non-fruit/veggie carbs only after your workout. Oatmeal in the morning should be fine though, as it has good water soluble fibers which aid in digestion. Some may disagree with the oatmeal part, however.

 

[Diomedes]

I'd cut down on the carbs a bit, add some protein, as wocyru said. For your 10 and 3 O'clock snacks you could try and sub some of those carbs out with protein.

 

[erco]

What's up with people and the starvation/crash diets?

Jesus fuck, eat more.

Eat more protein. You better be loading that lunch sandwich with like 10 slices of turkey or ham. Tuna Fish sandwich sounds disgusting, unless you add mayonaise, but you're not....right?

Seriously, I see 6 servings of fruits, 2, maybe 3, servings of veggies. Trade some of that fruit for more raw veggies spaced throughout the day. A spinach and chicken salad isn't gonna kill you.

And why 2 granola bars before noon? Totally too many carbs between that, oatmeal, 2 bananas, sandwich bread, and then dinner carbs. Eat a chicken breast instead.

 

[ebe9]

So cut the carbs on the 10 and 3 o'clock snacks, add more protein on lunch and dinner, substitute fruits for veggies? Any examples of vegetables I can have for the 10 and 3 o'clock snacks? I honestly don't get what you mean. What kind of vegetables should I have, and what are the portions.

So you're tellin me, carbs are good for breakfast and dinner, but should be cut in everything in between? More meat? Like maybe some lean ham or sausages with the eggs for breakfast, (as mentioned above) more meat on the sanwhiches, and lots more meat for dinner?

You guys need to be as specific as possible. Specific portions, and specific example of food. Why don't some of you list down your diet so I can get an idea of what you're talking about. But don't for get mention the portions! PORTIONS!

But thanks for the comments so far.

 

[MindSlave]

What's up with people and the starvation/crash diets?

Jesus fuck, eat more.

Eat more protein. You better be loading that lunch sandwich with like 10 slices of turkey or ham. Tuna Fish sandwich sounds disgusting, unless you add mayonaise, but you're not....right?

Seriously, I see 6 servings of fruits, 2, maybe 3, servings of veggies. Trade some of that fruit for more raw veggies spaced throughout the day. A spinach and chicken salad isn't gonna kill you.

And why 2 granola bars before noon? Totally too many carbs between that, oatmeal, 2 bananas, sandwich bread, and then dinner carbs. Eat a chicken breast instead.

Tuna fish mixed with fat free mayo, boiled eggs, and a little relish on whole wheat bread for the win.

 

[w0cyru01]

So cut the carbs on the 10 and 3 o'clock snacks, add more protein on lunch and dinner, substitute fruits for veggies? Any examples of vegetables I can have for the 10 and 3 o'clock snacks? I honestly don't get what you mean. What kind of vegetables should I have, and what are the portions.

So you're tellin me, carbs are good for breakfast and dinner, but should be cut in everything in between? More meat? Like maybe some lean ham or sausages with the eggs for breakfast, (as mentioned above) more meat on the sanwhiches, and lots more meat for dinner?

You guys need to be as specific as possible. Specific portions, and specific example of food. Why don't some of you list down your diet so I can get an idea of what you're talking about. But don't for get mention the portions! PORTIONS!

But thanks for the comments so far.

Why don't you read the stickies and educate yourself first.

The problem is...you won't do any work to educate yourself. Then you won't do any work to follow the diet. So until you put in some effort, why should we waste our time.

I think the more you put into it, the more likely you will follow it.

 

[Orion]

Research nutrient timing.

 

[GJJNY]

Why aren't you eating anything from 7:30pm until 8:30am? Also, too much fruit and stuff. Fruit/oats are OK, but you're going a bit far with it. And I don't think you're eating enough, what you're eating looks a little light content wise.

Read the stickies, but I'm sure someone with much more knowledge than I will chime in sooner or later.

 

[Orion]

Well in summary your diet plan is all screwed up.

You're barely eating anything from 3:00pm-8:30am which is crazy.

Better example would be something like this:

3:00pm

chicken breast
1 serving vegetable
1 serving fruit
2 fish oil caps

4:30pm

yogurt
scoop of protein powder
2 fish oil caps

5:45pm pre-workout 1 scoop protein/carb mix + BCAA's

6:00pm workout

7:00pm (just an example time, whenever you're done basically) post-workout 1 scoop protein/carb mix + BCAA's


9:00pm

lean beef
1-2 servings vegetables
1 serving fruit
3 fish oil caps

before bed:

casein protein mix if you can, or some cottage cheese (something to digest through the night) + 1 tbsp olive oil

Basically, keep that metabolism going. You aren't eating nearly as much as you should be.

 

[ebe9]

Wow. Thanks guys. You're really helping.

 

[RedNeckJiuJitsu]

I think a good rule of thumb is to make sure to have between 1 and 1.5 grams of protein per pound of body weight that you want to be at per day. Protein shakes help with this a lot.
Before bed every night I have a whey protein shake made with 2 scoops protein powder, a spoonful of peanut butter, and sometimes a banana or some other fruit, and milk (usually 1%). I get about 50 grams of the 200 or so that I aim for from that, alone.

 

[erco]

I think a good rule of thumb is to make sure to have between 1 and 1.5 grams of protein per pound of body weight that you want to be at per day. Protein shakes help with this a lot.
Before bed every night I have a whey protein shake made with 2 scoops protein powder, a spoonful of peanut butter, and sometimes a banana or some other fruit, and milk (usually 1%). I get about 50 grams of the 200 or so that I aim for from that, alone.

Might wanna make that casein instead of whey and take out the banana. That much whey will more than likely just pass through you.

 

[PussInBoots]

it seems to me like your eating too much in the morning and not enough at night. also like everyone else said try cutting out some carbs and adding more protein. imo a better plan would be something like this:

8:30
oatmeal and 2 eggs with a piece of whole wheat toast

10:30
piece of fruit and some yogurt

1:00
a wrap made with lean cold cuts, fat free mayo, and veggies of choice: a salad with light dressing, and soup

4:00
lean grilled chicken breast with a vegitable an fruit

5:45
preworkout protein bar. aim for around 200 calories


6:00
workout

8:00
lean beef or pork, or fish; a vegitable, and a serving of starch such as a serving of potatoes(don't overdue the butter) or rice

Before bed
protein shake, again aim for around 200 calories

hope my advice helps and good luck.

 

[talking.dingo]

The Pussy and Orion had some great points IMO. I'm just adding trivia.

it seems to me like your eating too much in the morning and not enough at night. also like everyone else said try cutting out some carbs and adding more protein. Put a ceiling on caloric intake for every meal. Arbitrarily speaking like 400-500 calories. (Whatever your daily caloric intake divided by six food opportunitues. Eat every 3-4 hours This will keep your body hungry for nutrients. This will encourage metabolic activity and adipose mobilization. And zero calories from liquids. Water, green tea. No diet soda. imo a better plan would be something like this:

8:30
oatmeal and 2 eggs with a piece of whole wheat toast. no butter. Already got your fat with the egg.

10:30
piece of fruit and some yogurt

1:00
a whole wheat wrap made with lean cold cuts, fat free mayo, and green veggies of choice: a salad with light dressing, and soup watch for excess high sodium in canned soup. Will cause water retention, increase blood pressure.

4:00
lean grilled chicken breast with a vegitable an fruit

5:45
preworkout protein bar. aim for around 200 calories. here, I recommend skipping a packaged protein bar. Instead, 16-20 oz. water, whey, some flaxoil of fish oil.


6:00
workout

8:00
lean beef or skip pork, or fish; a cruciferous vegitable, and a serving of starch half-a-baked potato (less than a pat of butter) or wild/brown rice

Before bed
protein shake, or 1 cup cottage cheese again aim for around (150)200 calories

hope my advice helps and good luck.

If you don't like vegetables, get over it or give up. Stick them in your blender with 1.2 cup plain, low-fat yogurt, some water and apple/cider vinegar. Chew/drink and grimace for your goals.

Avoid high GI carbohydrates like 'healthy' white bread. There purpose is contrary to your stated goal.

 

[blackriceman]

dont cut carbs completely, just replace it with complex wheat or grain carbs (instead of using white bread for example)

and wheres the running

 

[ebe9]

If you don't like vegetables, get over it or give up. Stick them in your blender with 1.2 cup plain, low-fat yogurt, some water and apple/cider vinegar. Chew/drink and grimace for your goals.

Avoid high GI carbohydrates like 'healthy' white bread. There purpose is contrary to your stated goal.

Oh I have no problem eating vegetables.

I don't have time right now, but I'll do some more research and I'll come back with a diet based on what you guys are telling me and on what I find out. I'll modify my workouts as well.

Thanks again guys. I'll keep you posted on my progress and ask questions again if I need any.