Yet another "Rate My Diet Thread" from a noob

the food content looks good but you are eating a lot there (which isn't ncessarily a bad thing) how big are you? height weight etc
 
ok, you have a lot of weight to lose... start on the diet you've listed and see how quickly the fat starts to come off, i'm think it'll be fast, you might need to re-jig it a bit later
 
Good to see someone actually posting a decent diet for a change. I'd say your food combinations are pretty good, just play with the portions. Use fitday.com to track your calories. Stay with it for a week and see what happens. If your weight goes down great, if it doesnt move or goes up drop your cals by 200 or so each week until you see results. You will probably lose alot of weight the first few weeks, after that aim for 2-3lbs per week.
 
Well done, and I like it because it's very modular so it'll be easy to scale back a bit at a time as your energy needs change. Yes fish oil with every meal seems to help (at least that's how I take it).

Also if you happen to be a masochist swigging back some apple cider vinegar once or twice a day can help stabilize water weight.

When you do stall on this, I'd make the oats the first thing to go.
 
Gary Peters said:
Good to see someone actually posting a decent diet for a change. I'd say your food combinations are pretty good, just play with the portions. Use fitday.com to track your calories. Stay with it for a week and see what happens. If your weight goes down great, if it doesnt move or goes up drop your cals by 200 or so each week until you see results. You will probably lose alot of weight the first few weeks, after that aim for 2-3lbs per week.
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Thanks for that link, it looks like it will be very helpful, I've been looking for something like this..
 
B3rserk3R said:
Well done, and I like it because it's very modular so it'll be easy to scale back a bit at a time as your energy needs change. Yes fish oil with every meal seems to help (at least that's how I take it).

Also if you happen to be a masochist swigging back some apple cider vinegar once or twice a day can help stabilize water weight.

When you do stall on this, I'd make the oats the first thing to go.
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Thanks, I'll try giving the apple cider vinegar thing a shot.
 
Reddbull said:
LOL, I'm sure it's not good, are there specific times in the day that you drink it? With a meal or anything?
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Usually I drink 1/4 of a cup after training mixed in ice water after training. Lately I've been messing around with also drinking it in the morning. Too early to see if it helps more though.
 
The actual food choices themselves are good. As far as exact portions go, I guess you don't really need to sweat the small stuff at this point. Right now, you don't need to focus as much on exact grams or calories, but as you lose weight (which you should), you might need to eventually. As Berserker (well...B3rserk3r :P) said, when you start slowing down with weight loss, the oats would be the most expendable thing there.

You'll be able to pretty easily see if the portions/amounts are working just based on your weight loss. Slow and steady wins the weight-loss race, and if you can do it eating those types of foods while keeping protein pretty high (as a ratio of protein per total calories) then you'll have done your body and muscle mass a favor.

If you're hungry at times while on this diet, and you seem like you *have* to have something that's not scheduled in a meal or whatever, go for protein, that'll have the least bad (or 'best') effect on both hunger and weight loss. Go for something like beef jerky or a good protein bar (trying to aim for roughly a 1:10 ratio of grams of protein to total calories (ie: 20 g protein in a 200 calorie bar)).

But yeah, overall the food choices look good for weight loss and muscle mass retention purposes. There's inevitably going to be some tweaking required in regards to total food intake (aka: calories) possibly at the beginning, but probably not until later once you start losing a decent amount of weight.

Also remember that as you lose weight, you need less food. Over the course of, say, 60 pounds of weight loss, that'll be a gradual, sliding scale-down of ~700 or so calories that your body will need. So if you're eating at a theoretical caloric maintenance of you at 230 pounds right at the beginning, once you start to get closer and closer to 230 pounds, the fat loss will stall simply because, yes, you're eating the same amount you WERE eating while losing weight, but eventually you reach your set-point. So either you need to re-evaluate your total calories and macronutrient breakdown every once in a while, or you just try and scale back little by little maybe every couple weeks or so. But DON'T scale back too much.

Anyway, you might've already known all this stuff because it sounds like you've already done a good bit of reading and research, but I figured I'd offer it up anyway. Don't hesitate to ask questions or ask for suggestions. When genuine questions come up from people who aren't 'coming in cold', so to speak, nobody minds answering things or offering advice.

Also, just FYI...I lost a good amount of weirght, and I swear once I got to my 'maintenance' level, I was hungry all the time. I think I was used to eating a whole lot that eating ~2100 calories a day was very tough, mentally, for me to do. I really don't know if it was a mental (I just 'handled' it better) or a physical adaptation (stomach shurnk) that has occurred by this point. Now eating at maintenance is fine. But yeah, for a good long time it was tough to not gorge myself. I don't know if you'll run into that problem or not, but if so, it's normal AND it'll go away slowly but surely (if you're like me). I'm just telling you this as an FYI, by the way...
 
Stormbringer said:
If you're hungry at times while on this diet, and you seem like you *have* to have something that's not scheduled in a meal or whatever, go for protein, that'll have the least bad (or 'best') effect on both hunger and weight loss. Go for something like beef jerky or a good protein bar (trying to aim for roughly a 1:10 ratio of grams of protein to total calories (ie: 20 g protein in a 200 calorie bar)).
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Thanks, I'll take a look at some protein bars when I go shopping later

Stormbringer said:
Also remember that as you lose weight, you need less food. Over the course of, say, 60 pounds of weight loss, that'll be a gradual, sliding scale-down of ~700 or so calories that your body will need. So if you're eating at a theoretical caloric maintenance of you at 230 pounds right at the beginning, once you start to get closer and closer to 230 pounds, the fat loss will stall simply because, yes, you're eating the same amount you WERE eating while losing weight, but eventually you reach your set-point. So either you need to re-evaluate your total calories and macronutrient breakdown every once in a while, or you just try and scale back little by little maybe every couple weeks or so. But DON'T scale back too much.
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Wow, I didn't even think of this, but it makes sense.

Stormbringer said:
Anyway, you might've already known all this stuff because it sounds like you've already done a good bit of reading and research, but I figured I'd offer it up anyway. Don't hesitate to ask questions or ask for suggestions. When genuine questions come up from people who aren't 'coming in cold', so to speak, nobody minds answering things or offering advice.
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yeah, I've been reading plenty of "read more, post less" and "you obviously haven't read the stickies" posts to know that I needed to make sure I had at least a decent understanding of what i need before posting, as opposed to just posting "I'm fat, what should I eat". Don't get me wrong though, the majority of the stuff on these boards still go way over my head.

Stormbringer said:
Also, just FYI...I lost a good amount of weirght, and I swear once I got to my 'maintenance' level, I was hungry all the time. I think I was used to eating a whole lot that eating ~2100 calories a day was very tough, mentally, for me to do. I really don't know if it was a mental (I just 'handled' it better) or a physical adaptation (stomach shurnk) that has occurred by this point. Now eating at maintenance is fine. But yeah, for a good long time it was tough to not gorge myself. I don't know if you'll run into that problem or not, but if so, it's normal AND it'll go away slowly but surely (if you're like me). I'm just telling you this as an FYI, by the way...
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I've heard of people saying they got hungrier as they lost weight, but I always thought maybe it was in increase in activity and metabolism?
 
Congratz on the motivation to change man, and the results you've gotten so far. Proper advice has already been given, but I'll throw out a specific:

The yogurt you're using, try not to use the big name brand sugary stuff if you are, if you can find greek style 0%, use that instead. I've mentioned it a lot recently just because, well, I love it, and it's great for you...
 
Good luck on the diet seems like you have done your research which makes a change. Goes to show how helpful DnS is when the TS actually shows that he has read the FAQ and done research.
 
Stormbringer said:
Yeah, that doesn't taste very good at all...

Wait, you DID mix it with some water and didn't just take a 'shot' of it right? haha
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Yeah, I mixed it with water. Still nasty. Although I think I might prefer a shot, that way it's just over and done with.
 
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