Hi guys,

I'm am shortly gonna be changing alot of things in order to lose weight, and im after a new diet, i don't mean a special diet i just want a healthy plan that will fit in and work well in conjunction with a new exercise plan over the course of at least 3 months.

Exercise wise, I will be doing about 30-45 mins cross trainer every morning and then 30mins swimming every other night and messing about with dumbells for weight training whenever i get a chance, and hopefully a fairly active daytime job as well.

My current weight is 106kg at 6ft 4', I wanna get down to about 95kg for starters. This makes my recommended calories at my current weight:
BMR = 66 + ( 6.23 x 233.6 ) + ( 12.7 x 76.8) - ( 6.8 x 21 )
BMR ~ 2344 * 1.6 (activity level) ~= 3750

Now from what i understand i should take 20% off that which leaves me with 3000, this still seems really high to me, generally speaking i eat about 1800 calories a day (when im being healthy!), but thats with very limited exercise.

So if i wanna lose ~10kg (hopefully much more, so im at a healthy weight) over 3-4 months with the exercise plan i outlined above, what should i be eating?

My current diet looks like this:

Breakfast: Organic Museli + Semiskimmed Milk, Apple + Cranberry Juice
Lunch: Bananna + Sandwich (ham/chicken/etc)
Dinner: (either) (all stirfrys with olive oil)
- Wholemeal Pasta + Sauce
- Wholemeal Pasta + Tuna + Peas + white sauce
- Stirfry of fresh veg + prawns + soy sauce
- Grilled or Baked Salmon fillet + stirfry veg
- Grilled Chicken fillet + stirfry veg.


Can someone please give me some advice on what needs changing, I hear alot of people mentioning 6 meals a day should I be doing this? If so any example menu plans, as you probably guessed my cooking menu is pretty limited .

Thanks very much for any advice

yeah, see if eating 3,000 calories per day makes you lose weight over a week time period or so. If it does, great, if it doesn't, you have to lower calories or exercise more.

You should definitely try to eat more than 3 meals per day and try to get protein at every meal. Try to eat every 3 hours or so.

Those are just some of the basics.

A health eating plan, thats excellent thinking Jack

- YOU DONT NEED TO EAT PROTEIN EVERY MEAL, that is the most rediculous thing i keep on hearing.

In terms of exercise and eating, here are some links that might help you.

Smart Fat Fighter | BetaLife Diet Site

The Mediterranean Food Pyramid: What's on the Menu? -

Our body can't store amino acids so we have to eat them every 3 hours or so.... ehhh. No you don't have to eat protein at every meal but you should.

exactly, so your probably pissing expensive urine

wwoooohh now 1800 cals a day, if you do the activity you just mentioned for starters your gonna have to bump that up to 3000 cals a day (HAVE TOO ASAP) it might seem to high but, eating 3000 gives you a750 deficit, there are 3500 cals in a lb so that would be 1.5lbs a week thats a great rate and what you want. because you are new you may be able to get away with a little more but it will have drastic long run effects. eating to little is just as bad as eating to much because your body will slow its bmr down to catch up w/ u and store every bit of fat it gets if you dont get enough cals. I would also suggest some sort of cylcing diet in which you bounce back up to mantenance 1/2 times a week to trick your body into keeping up your bmr. now for your diet
a good rule of thumb is to get a protien in at every meal you seem to be doin this well, some people like to alt complex carb w/ essential fats like peanut butter or tuna, or complex carb and protein at every meal. I think this depends on the person.
1.) gram of protein per lb body weight
2.)eat 5/6 meals aday this is very important also to keep your bmr up, biggest meal at breakfast smaller at dinner time
cut out that juice and have water w/ a piece of fruit, cut out the ham, idk what the white sauce is but normally any creamy sauces arent good for you (ex alfredo) as for more tips look at the stickies in the nutrition section. Your not eating that bad I see alot of lean protein/complex carb choices just split it up into 6 meals a day. Oh one last note bmr x 1.6 seems low check the harris benedict eq it seems like u should multiply that by 1.725 if not 1.9 and dont slack on the weight training ud be better off with more lifitng and a little less cardio then all cardio. hope this helps

This is a myth.

no it aint.

Haha - Really?

[Thermogenesis in humans after varying meal time f...[Ann Nutr Metab. 1987] - PubMed Result
Meal frequency and energy balance. [Br J Nutr. 1997] - PubMed Result
Metabolic effects of alterations in meal frequency...[Diabetes Care. 1997] - PubMed Result

Hmm, still not sure. Everything i've and read from T-nation to any other fitness site is to eat small meals every 3 hours.

I do suppose its better to eat 6-7 smaller meals a day since it would be quite difficult to get your bodyweight in protein in 2-3 meals..

plus..... if you are trying to gain muscle or lose fat you want to give your body a steady flow of amino acids!

Eating frequent meals and thinking it increases metabolism (BMR) IS A MYTH.

Frequent meals "play a functional role" in ones diet and fitness, but little (if any) influence on metabolism.

The ULTIMATE KING and MASTER of "Influence" of improving metabolism are:

Calorie Manipulation and Exercise Manipulation.

The study of metabolism is a complex subject matter, but I agree frequent meals do not influence it much--per studies I have read.

Best wishes,


Chillen

Wow, learn something new all the time.

Now I need a new excuse to justify my late night snacks

Staying anabolic...

See...I'm never wrong....