right now im 267, 6’ 4 1/2’’ and need to drop down to 250 again (damm holidays), im inseason for track right now so i run at least 5 days a week on an elliptical or bike and work out five days a week for an hour plus hows this diet look
breakfast: 2 eggs, 5 egg whites
snack: protein bar (290 cals, 20 grams prtein)
lunch: salami sandwhich, i think i should switch this to chicken (lean) and rice pelaf?
pre practice snack: protein bar (half)
after practice: other half
dinner: small bowl pasta, lean pockets or what should i have here?
If you are really working out for 10 hours a week between lifting and running…you have a big caloric deficit if you stick to that diet. I think that 17 lbs will disappear quickly if you can stick with it.
Given your size…what track event are you doing that requires running 5 days a week?
haha i do shotput, but we do sprints on non lifting days, (lifting at school that is), and a distance jog after the weight room. I havent been running becuase my knee is messed up so after practice ive been varying it btw HIT on the elliptical and biking
matsm, i gained 12-15 pounds since we had a natural disaster of basically all fat which is not ok
cr, i tried this diet last year during spring track and dropped close to twenty pounds in 4-5 weeks, just wondering if i would loose weight “to fast” or all the lifting will help keep it on.
Hard to say…and really a personal decision for you based on your knowledge of your body and shotputting experience.
For me personally, I don’t like dieting and cardio. The combo seems to leave fat on my body…and the weight comes back easier. I prefer lifting and eating sensibly which takes longer but I see better results.
[quote]bignate wrote:
right now im 267, 6’ 4 1/2’’ and need to drop down to 250 again (damm holidays), im inseason for track right now so i run at least 5 days a week on an elliptical or bike and work out five days a week for an hour plus hows this diet look
breakfast: 2 eggs, 5 egg whites
snack: protein bar (290 cals, 20 grams prtein)
lunch: salami sandwhich, i think i should switch this to chicken (lean) and rice pelaf?
pre practice snack: protein bar (half)
after practice: other half
dinner: small bowl pasta, lean pockets or what should i have here?
if i get desperate i have a salad to fill me up[/quote]
Thats a pretty shitty protein bar, change the sandwich to fish or chicken. I like fish personally.
Change dinner to more fish/ or chicken.
Also, make your own protein shakes rather than bars. That bar is 80 cal protein, the rest is fat and carbs, and I’m gonna guess its 15g sugar.
[quote]MikiB wrote:
bignate wrote:
right now im 267, 6’ 4 1/2’’ and need to drop down to 250 again (damm holidays), im inseason for track right now so i run at least 5 days a week on an elliptical or bike and work out five days a week for an hour plus hows this diet look
breakfast: 2 eggs, 5 egg whites
snack: protein bar (290 cals, 20 grams prtein)
lunch: salami sandwhich, i think i should switch this to chicken (lean) and rice pelaf?
pre practice snack: protein bar (half)
after practice: other half
dinner: small bowl pasta, lean pockets or what should i have here?
if i get desperate i have a salad to fill me up
Thats a pretty shitty protein bar, change the sandwich to fish or chicken. I like fish personally.
Change dinner to more fish/ or chicken.
Also, make your own protein shakes rather than bars. That bar is 80 cal protein, the rest is fat and carbs, and I’m gonna guess its 15g sugar.[/quote]
10 grams fiber, decently high in fat but not as bad as u would think
oh, ok.
If you just starting this running again, and the coach isn’t on you to be a certain weight, I would try just cleaning up the diet a little bit, nothing too extreme, and letting the cardio do the work.
[quote]matsm21 wrote:
oh, ok.
If you just starting this running again, and the coach isn’t on you to be a certain weight, I would try just cleaning up the diet a little bit, nothing too extreme, and letting the cardio do the work.[/quote]
what would you suggest for a clean diet for my size? i want to get back down to 250 first but ill need something after to maintain and not just keep loosing
Why would you need 2 bottles of protein with you? Just measure it out in ziploc bags. When ready to use just tear corner off and dump into shaker bottle.
[quote]chimera182 wrote:
bignate wrote:
itsthetimman wrote:
You’re asking for advice, somebody gives you advice, and then you justify what you’re currently doing.
I don’t understand why people ask for advice then decide to refute the advice that’s given.
what would you suggest, i cant bring two bottles of protein and what taste good in water? or what brand bar would u recommend.
Why can’t you carry around two bottles? It’s not that difficult.[/quote]
well first id have to buy another and second it takes up alot of space in my bag, one other thing is i dont get breaks between classes cuz its high school so i kinda have to conceal what im eating because we are not allowed to eat during class.
In my opinion your cals are way way way too low. How many cals is all of that?
Do you have access to a microwave? If so, there are great packs of veggies that steam in the microwave. I would cut out the protein bars completely and replace with food, prefereably a lean protein source such as 4-8oz of chicken breast ,or steak.
Are you taking fish oil? If not, you should be. Pretty much as much as you can afford (up to 30grams per day).
For your evening meal, you may want to try to get lean protein and veggies vs. carbs.
[quote]RMorrison wrote:
In my opinion your cals are way way way too low. How many cals is all of that?
Do you have access to a microwave? If so, there are great packs of veggies that steam in the microwave. I would cut out the protein bars completely and replace with food, prefereably a lean protein source such as 4-8oz of chicken breast ,or steak.
Are you taking fish oil? If not, you should be. Pretty much as much as you can afford (up to 30grams per day).
For your evening meal, you may want to try to get lean protein and veggies vs. carbs. [/quote]
im not taking fish oil but i will if i should, what does it do exactly?. it comes out to about 2500 ccals a day, so maybe swtich dinner to lean steak and salad?
[quote]bignate wrote:
RMorrison wrote:
In my opinion your cals are way way way too low. How many cals is all of that?
Do you have access to a microwave? If so, there are great packs of veggies that steam in the microwave. I would cut out the protein bars completely and replace with food, prefereably a lean protein source such as 4-8oz of chicken breast ,or steak.
Are you taking fish oil? If not, you should be. Pretty much as much as you can afford (up to 30grams per day).
For your evening meal, you may want to try to get lean protein and veggies vs. carbs.
im not taking fish oil but i will if i should, what does it do exactly?. it comes out to about 2500 ccals a day, so maybe swtich dinner to lean steak and salad?[/quote]
A better question would be what doesn’t fish oil do? It’s great for body comp, anti inflammatory and all sorts of nice things. If you don’t wanna bring another shaker around, nuts are helpful for snacks.
I think your diet is a little off. You should definitely replace the salami sandwich with turkey, roast beef, tuna or ham. . They all have a lot more protein and a lot less fat than salami. Whole wheat bread, no mayo. For dinner, drop the pasta and have a meat with veggies or brown rice. Big grilled chicken salad, Steak with a shitload of green beans. Pork chop with brown rice. This way your getting a lot more protein and less high GI carbs. Add a at least a half cup of cottage cheese before you go sleep for some extra protein too.
As far as convenient protein shakes go, I use the Myoplex ready to drink. 42 grams of protein at 300 calories.I get 4 for $11 at walmart and each package currently has a $4 of 2 package coupon inside. So that brings it down to about $2.50 a bottle. And it tastes OK.