20kg bag of rice for 8 pounds and a 2kg tub of coconut oil for 12 pounds. Big 6kg tub of natural unflavoured whey for 45 pounds.
I was wondering if anyone could help me put together a nutrition plan to steadily lose weight while packing on some lean body mass. I have heard a calorie surplus is not needed to build muscle if you are 30% body fat like me.
I bought these items in bulk so I got them cheap as shopping for food every day adds up to more than I make, which is a bummer.
I have been reading some of the Tnation nutrition articles but they all seem a bit complicated and most of them are about low carb or carb cycling or times to eat and other stuff that is quite advanced for a beginner.
How much do you weigh? How do you train? What are your goals?
Oh to loose weight eat less then you currently do and train with circuits. Do your work outs in under 45 minutes do everything quickly yet with good form. Most importantly cut out bad shit eat as much protein veggies as you please yet stay away from processed simple carbs especially at night. Have some days of pure conditioning where you are not concerned with weights used just in getting your heart rate and metabolism going. I would include more veggies in your diet.
[quote]NoGi1 wrote:
20kg bag of rice for 8 pounds and a 2kg tub of coconut oil for 12 pounds. Big 6kg tub of natural unflavoured whey for 45 pounds.
I was wondering if anyone could help me put together a nutrition plan to steadily lose weight while packing on some lean body mass. I have heard a calorie surplus is not needed to build muscle if you are 30% body fat like me.
I bought these items in bulk so I got them cheap as shopping for food every day adds up to more than I make, which is a bummer.
I have been reading some of the Tnation nutrition articles but they all seem a bit complicated and most of them are about low carb or carb cycling or times to eat and other stuff that is quite advanced for a beginner.
Also, add eggs, ground meat and potatoes(or other vegs) to that rotation. Something is always on sale. A little seasoning mix will make everything smell and taste awesome.
[quote]NoGi1 wrote:
I have been reading some of the Tnation nutrition articles but they all seem a bit complicated and most of them are about low carb or carb cycling or times to eat and other stuff that is quite advanced for a beginner. [/quote]
Low carb and carb cycling isn’t all that advanced and doesn’t have to be too complicated.
Basic low carb plan:
Basic carb cycling plan:
(Higher carbs on hardest lifting days, moderate carbs on “regular” lifting days, low carbs on days of cardio or no lifting.)
Also, I’ve always liked this step by step plan:
Worst case-scenario, the classic “protein and carb meals in the AM, protein and fat meals in the PM” is a decent starting point.
I would add in potato’s and yams if I were you, I ate almost nothing but brown rice for over two years as my main carb source, thought it would be healthy and no gluten or wheat… FDA announced that rice has found to contain high levels of arsenic though, especially brown… So don’t do what I did just mix it up lol.
The only thing you need to do for weight loss is burn more then you is your basic metabolic rate, just work out four or five days a week on a basic strength program and eat in a minor deficit.
Look into macros each day to get a good idea; fats, carbs, and protein.
Cheap mixed frozen veggies to be mixed in with your rice.
Peanuts for protein/fat/fiber and a handful of micro nutrients
Fresh apples/bananas/etc. are dirt cheap and can last a while.
Oats… really really cheap and fast to prepare. Great for breakfast.
Butter… yes really.
Meal suggestions:
A) Whey/water shake, 1-2 pieces of fruit, porridge made with water and a dash of butter/coconut oil folded through.
B) Whey/water shake, 1-2 pieces of fruit, peanuts
C) Whey/water shake, 1-2 pieces of fruit, scoop of coconut oil
D) Whey/water shake, frozen veggies and rice fried in coconut oil. Season and add whatever spices/herbs you want.
Example meal plans:
Breakfast: A/B/C
Lunch: B/C/D
Dinner: D
Post training: Whey/water shake
How much of each? I couldn’t tell you.
Make an account on myfitnesspal, fill in all details honestly, set a deficit of 250 calories a day as a trial amount and add/take away 250 calories a day as needed.
Once you’re tracking calories and protein it’s up to you how you want to set up your carbs/fats. One could start off not tracking these two until fat loss stalls and then shifting to a fat dominant diet or whatever. Limiting carbs to no more than 100g a day would work fine. Rest of calories from fat obviously.
Training wise its up to you but I would highly recommend a combination of some or all of the following:
[quote]NoGi1 wrote:
I have been reading some of the Tnation nutrition articles but they all seem a bit complicated and most of them are about low carb or carb cycling or times to eat and other stuff that is quite advanced for a beginner. [/quote]
Low carb and carb cycling isn’t all that advanced and doesn’t have to be too complicated.
Basic low carb plan:
Basic carb cycling plan:
(Higher carbs on hardest lifting days, moderate carbs on “regular” lifting days, low carbs on days of cardio or no lifting.)
Also, I’ve always liked this step by step plan:
Worst case-scenario, the classic “protein and carb meals in the AM, protein and fat meals in the PM” is a decent starting point.[/quote]
Great link that basic low carb article is fantastic… Im just now switching back to low carb Im kicking myself in the ass for ever switching it really just feels better… Personally low carb is simple to follow if it has a face or is green eat as much as you want.
[quote]thehebrewhero wrote:
Personally low carb is simple to follow if it has a face or is green eat as much as you want.[/quote]
Yep, there’s that too.
On a related note I just noticed that I have blown through my money way faster than expected which is NOT good as a student with only time for a part time job. Anyway my diet has shifted towards what I posted above. Currently I am cutting on 1800 calories a day with the following diet:
Meals 1-3:
50g Protein powder with water
60g Pale skin peanut kernels
1 piece of fruit
Supplements:
Multivitamin/mineral
Vitamin D3
Vitamin C
Calories calculated for a sedentary 190lb individual with a 500 calorie deficit.
I’m allowing myself some flexibility as well. For example I work part time as a chef so 1-2 times a week I have a day with a somewhat high energy expenditure and on these days my meal 2 will be replaced with a protein shake followed by a big solid healthy meal. On top of this I’ll be picking up extra calories from all the tasting we have to do.
Similar approach when eating out… protein shake before the meal and then pick a less carby option and eat till satisfied. When I’m back home for three days around christmas with the family I’ll be pretty much just having 3 protein shakes during the day and then feasting at dinner.
Training wise Im running the PLP and 40 day workout together with a couple of modifications:
PLP is now done with dips instead of pushups.
40 Day workout:
2x5 pistol box squats with ROM progression
2x5 DB SA OHP
2x5 Chinups moving towards frenchies and finally weighted frenchies
1x20-25 DB SA Hang Snatches each arm
1x5 L-sit progression
Perhaps I’m neglecting my posterior chain a little too much but for now I’m enjoying training which is something I haven’t done in a while!
