So i'm new to this whole dieting thing, I want to get some muscle definition and to lose weight. I have no clue where to start with planning my meals. Does anyone want to share their diet/ways i can plan mines?

I read through that already. I asked for diet plans, that doesn't really answer my question about how i can plan my diet. It just tells me how many calories I should be consuming on a daily basis. Thanks anyways

Mmm found this. http://training.fitness.com/weight-l...ide-19721.html

Can anyone give me an example meal plan? I understand it for the most part but I want to make sure i do this as right as possible

Welcome to the forum...cute name!

You've got the desire, will and intent...but you need some education behind it. Your project to lose weight and get fit will change your life...so it only makes sense that you should approach this in a serious manner...as such, some research & knowledge. I'd highly suggest the following books:

ULTRA-METABOLISM by Mark Hyman, M.D.
YOU ON A DIET by Michael Roizen & Mehmet Oz, M.D.
SOUTH BEACH HEART PROGRAM by Arthur Agatston....it will scare the crap out of you by making you realize just how horrible being over-weight and eating bad is for your heart. A must-read for any yid.

In general:

1) Read the books, learn about diet & exercise OR get a counselor who does
2) Start eating well-balanced, healthy meals....about 4-5 per day and 1,600 per day sound fine. Learn about food; it's not all the same!
3) At least 3x per week get a good hour of cardio
4) Do some weight-training 2-3x per week
5) The key to losing weight is calorie-deficit....eat less then you need
6) Move more, eat less...and eat smart


Don't diet harder, diet SMARTER....

As for your question, a typical diet plan is 4-5 meals a day (3 larger meals, 2 "snacks") of food that is healthy. Nothing fried, no sugar, whole-foods, easy on the carbs/fats....etc.

Basically...imagine a summer camp with a panty full of ALL sorts of food. Now, pretend the kids get to eat half of everything in there....whatever they don't eat: that's what you can have on your diet!

Thanks guys, and I've been looking around. 6 mini meals seems to be the ideal thing to do. Is there something particular i should be taking in during meals other then protien? I read some post about eating carbs at a certain time and not eating it at other times for specific reasons.

yeah actually macronutrient timing can be MORE important than a cutting calories, after a workout your body depending on the intensity, (ussually anarobic activities have longer lasting affects) go through a period of time of post-oxygen consumption. because of this any carbs converted into glycogen get used by your body so eating your carbs within 2 or 3 meals after your workout is the best time to get carbs (along with when you first wake up), protien obviously you should get any time and fat should be limited to times when you are resting. Also in the morning when you first wake up a high fiber cereal with protien is good to kickstart your metabolism and rebuild muscle lost from sleep. Eating casien protien before bed can give your body a steady supply of protien which can help you sustain or possibly gain muscle mass during a cutting stage.

Protien rarely turns to fat, the conditions that have to be met for protien to be turned to fat are extremely difficult to achieve so to keep insulin levels in check (insulin tells your cells that your full, so by controlling it your body will induce ketosis easier) you should be eating as much protien or even more protien than carbs during fat loss stages, as well as on non workout days or rest days, should be much more protien than carbs (fat should always be about 20% unless your on a "ketogenic type diet" google ketogenic diet to understand more of it)

Not sure I follow the ' rationale ' behind this protein / fat recommendation above.

What are the ' fat ' implications in your view if, for example, instead of having " as much protein or even more protein than carbs " someone had - lets' say - 50% carbs, 25% protein, 25% fat during a " fat loss stage " ?

Also, what do you base your recommendation of " fat should always be about 20% " on ?

Why " always " ?

Is that what weight-lifters do? I've never heard of such a ridiculous idea. Orange juice, Apple juice contains REAL FRUITS and REAL NUTRIENTS. Some people go on diet and drink SLIMFAST. You appear to be very ignorent of what is happening in the real world.

I'd love to hear your explainations for why you think this way and discuss it. I heard cereals contain fibre and stuff like special-k.

most juices have added sugar in them. If you want to make a healthy juice, buy the oranges yourself and squeeze the juice out of them.

Even home-made juice still contains some calories and the poster above ignorently says Don't drink your calories. Get rid of juice and such.... Why don't you let him clarify what he said?

Derwyddon is correct: Some cereals are loaded with sugar, High Fructose Corn Syrup (HFC), ingredients one couldnt even pronounce, and "hidden" sugars that most dont realize are sugars. Not withstanding the relatively bad ingredients, these cereals can be "somewhat" high in calories, and one can get a better bang in calories and a better choice applicable toward ones diet through being selective.

Most (not all) cereals ARE crap.

I think its rather safe to say that most would want to "refrain" from as much refined white sugar and other "forms" of sugar deemed unhealthy as much as possible.


Best wishes--->Gnutella! How are you this fine morning?



Chillen

To add:

When dieting, I tend to like things that are "bulky" and "filling", and juice doesnt do this thing for me; however, eating a whole Grape fruit would accomplish this task. When deficiting, we also have to look for things that will "tend" to give a feeling of fullness to stave off the feeling of hunger, etc.

"Some" Kashi's are good.

I was reading the ingredients the other day, because I read that it had: "Evaporated Cane juice" "or "re-evaporated cane juice" (lol), I did a little rsearch on this "form" of sugar.



I like Fiber-One as well. Its one I consume regularly. Though, I tend to bark at the other end, for some reason ( ).

What some of you are doing is to make ignorent UNIVERSAL statements. There are energy drinks, protein shakes and even the SLIMFAST approach to dieting (a shake for breakfast, a shake for lunch, then a sensible dinner). Even a cup of tea on occasion is good for you, you cannot dictate that people have water 24/7 that is rediculous.

What happens when people are put on a drip in hospital?