Quote:
Originally Posted by Ed Gasket  ok guys i need your help, i think my current diet plan is correct but i need some opinions. I really need to do this right
I have quite alot of fat around my back, especially aroung my armpit area and i have these handles on my lower back, i can grab a handful of fat around my stomach and the worst part is the fat around my chest and under my armpits it is an unusual amount of fat in this area. Directly under my chest for about 2 inches down the top of my stomach is in good shape i can just about see the outline of my upper abs but this leads down to a fat stomach. This weird 'hour glass of fat' on my upper half has caused me to miss out on alot of fun throuh my younger years i've always been paranoid to go swimming and have never really taken my shirt off in public its just been far to embarrassing for me. Ive gone through every summer with a t shirt on no matter how hot i just cant pluck up the courage to do it. Ive always been fat, at one point i was morbidly fat at 278lbs I decided to diet and about 2 years ago i lost alot of weight quickly, i mean 27lbs in 4 months alot of this was muscle due to crash dieting which has landed me in this even worse state. I just want to do this right and put all my demons behind me for good. i want to start enjoying life properly and feeling good about my self. Im 26 yrs old and need to do this now i just need to know that i am on the right track with my dieting. My BMI is around 27.8 bearing in mind that the fat is all on my stomach back and chest, my arms, face and legs actually look good. its wierd. Pease help me as much as you can guys i dont want to be like this. |
If fat is of a concern to you, the first thing you have to do is try an figure out some ballpark estimate of how much fat you actually have on you right now - you can't do that with BMI measures. As you touched on, your goal should be to lose fat only - not lose ' weight ' ( fat
and muscle )
You can use this on-line calculator to ' ballpark ' your body fat %.........
BBLex - Calculator: Bodyfat calculation by US Navy formula
For men, a ' healthy fat ' range is generally anywhere from 13% - 17%, though you see 15% cited most often as a healthy bodyfat% target.
Quote:
Originally Posted by Ed Gasket Ok, I work as a courier and my 8-10 hour working day means i move around quite alot jumping in and out of the van and carrying 10-25kg parcels around, i'd say 70% of my day involves driving and the other 30% moving around. I start work at 8am and finish at 6pm. Now for the las 2 weeks on:
My diet in a typical work day would be
wake up 7am
7:30am bowl of cereal wholegrain cereal bar bottle of fresh orange juice
8:30am apple
10:45am 2 boiled eggs and handful of dried fruit and nut mix. mmmm
12:30pm white bread and lean ham and cheese sandwhich and apple
3:45pm banana handfull of fruit and nut mix
6:30pm roast chicken breast with steamed mixed veg
9:30pm 2 slices ham baked beans 1 slice of toast
11:00pm bed
weekend
11:am wake up
11:30 cereal toast 2 eggs
2:45 chicken or ham sandwhich
6:00pm jacket potato cheese beans
7:00pm 3-4 beers
11:30bed |
You have to take all those items above and give
each of them a ' calorie value '. You can do this by looking at the food labels for calories per serving or you can look them up and compare them to various on-line sources like...
Nutrition Facts and Analysis for Cereals ready-to-eat, GENERAL MILLS, Corn CHEX CalorieKing - Diet and weight loss. Calorie Counter and more.
Once you assign each with a calorie value, add up all your calories for the day ( i.e say it came to 3,00 calories for example ). Then determine an estimate of how many calories you should need each day - in theory - just to maintain your present weight - referred to as ' maintenance calories '
This second link below does a ' maintenance calorie ' calculation for you.......
Delaware Consumer Health Information Services
So, using the example above of 3,000 calories, if the ' maintenance calories ' calc comes to 2,500 for example, the 500 excess in calories will eventually result in a person gaining fat.
