Post by Lauralania on Mar 13, 2015 18:32:28 GMT
Hey everyone I will be updating this as I go. Now everything I tell you will be free obviously but I will put my Stream tip up if it helps you and you want to help me out. I have studied Nutrition for 3+ years (self learning) it was because I was overweight by 75 pounds and was tired of being bullied everyday or just being made fun of. In the end I lost nearly 75 pounds in 4 months. I will tell you everything I know. This is just going to be blank for now and will get Info up ASAP!!!!
Chart:
So for the chart. You chart can be on computer or on a notebook. I use note book because I can take it anywhere and everywhere that I may have a drink or something to eat. The chart will consist of rows and columns. Lets use myself as an example: I am currently 210 pounds as a 6' 2" male. To be at the max weight I need to hit a goal of 194 pounds. I am going for 175 again though. I need to eat 2,200 calories as my max per day.
|Date|Food |Calories|Total|
|3/6 |Vegtable soup /w Beef|500 |500 |
|3/6 |Dr pepper x2 | 360 | 860 |
|3/6 |HomemadeGrape Soda x3|240| 1,100|
|3/6 |Arizona Herbal tea x5| 300 | 1,400|
Catch the drift??? So I leave myself 800 calories for the rest of the night. The arizona tea is a 42 oz bottle that will last me the rest of the night but for me to lose any weight I need to only have 700 calories for dinner. Which kinda sucks because Dinner is my favorite meal. Now I would go to the gym if I wasn't sick right now and try to burn an extra 500 calories but if I go out in this cold I will most likely get pneumonia. So lets say I have 500 calories for dinner which is barely anything when it comes to dinner but we will use it as an example. So add 500 to 1400 and we get 1,900 calories,(if that's all I eat for the night) So I lost 300 calories which isn't bad but surly isn't great. Now you might wonder will how much is 300 calories it is *DRUM ROLL* A whooping 1.6 OZ or a tenth of a pound. 1 pound of fat is equal to 3,000 calories.
Diet:
OKAY OKAY OKAY. Now you want to have a diet and the answer is there is no set diet. Honestly there is NO SET DIET. I'll give you my diet below but the most important thing is your excel or note book chart. I have 2 diets.
Diet A)
Breakfast: I look for that whole grain or oaty meal. Whole Grains like wheat will last longer than white breads. Same thing with oats they will last in your system awhile.
You could try an egg or 2 with a wheat toast and a glass of tea, fat free milk "white water to me", water, or anything besides soad/ diet soda. Try to avoid donuts, pop tarts, and anything with a lot of sugar.
Lunch: lunch is always constant with CHUNK LIGHT TUNA!!!! YUMMMMMY, You might say tuna is nasty but tuna will provide many things like omega 3, low fat, metabolism booster and more nutritious stuff. If you go with class tuna mayo/relish, make sure you measure your mayo and relish meaning don't go dip a spoon in a mayo jar going oh that's close when it is actually double the calories. With tuna have some plain crackers if you can get wheat crackers awesome since it will take a little longer to digest giving you that energy. ************* LUNCH Should be the meal you lose the most calories from********** P.S. a can of tuna consist of 180 calories roughly, tsp of mayo 60 calories, tsp of relish 40 calories, crackers about 120 calories.
Dinner: Dinner is always easy whatever you, your family, your gf, your wife, your partner, whoever is making the dang meal just eat half of what you do. Say you go for seconds just do this eat slowly make the meal last 30 minutes. If you are used to getting a big portion of stuff just 1/2 everything but still eat slowly. Easy enough right? Dinner will consist of the most calories "most of the time"
Diet B)
We are using the same tuna concept because tuna is just overall great for you but we can substitute tuna for chicken this time.
Breakfast: Make a smoothie between 16-24 oz roughly, make it how you want. (I use some coconut milk because it is fatty but good fat and that is my filler) Ex: Strawberry banana paradise: 1 1/2 tbs of coconut milk, 1/4 cup or coconut water, 1 banana and roughly 4-6 medium strawberries.
Lunch: stay with Tuna or chicken. Mix it up a little remember make sure you are not using to much mayo or any type of fatty dressing/condiment. Salads with chicken on top is tasty and with that you are going to have to calculate your calories by eye.
Dinner: we are using the same concept of eating half BUT THERE IS MORE
Dinner snack: about 2-3 hours after dinner make yourself a smoothie try NOT to use fat like milk, ice cream, coconut milk ect ect. Good one is my Mango Tango. 1/2 coconut water, Pineapple, Mango, banana
Exercise:
Okay for the exercise. Now maybe you don't have money for the gym maybe you do. If you don't have money for the gym I suggest going outside and running in woods/park/ any good area. You might question me on the woods and I'll tell you the woods are good because it's not just your legs sometimes you gotta use your arms back hands and feet. I suggest running.
If you go to the gym running, running, running, running. Screw your macho man shit. Okay first you need to lose that fat before you lift those weights. Yes you can do weight all you want but if you go with someone lifting weights/running compared to someone running/jogging the person running/jogging will beat you 3 fold in 3 months. WHY YOU SAY THAT?!??!?!?!?!? Well you figure someone starts out jogging every day for 4 days a week and you have 1 person rotating doing 2 days weights 2 days jogging. The person jogging will end up running before the person lifting weights. Now I have a secret I did 3 days running 1 day weights. By the end of month 2 I was running 5 miles a day which was between 400-700 calories (Depends on your weight) Oh and that 5 miles was only 40 minutes of my time. Yes it will be hard at first and I don't expect you to be a marathon runner in a week. but the more you go at it the better you will go into bunner mode.
P.S. IF YOU HAVE QUESTIONS DON'T BE AFRAID TO ASK!!
Donations accepted here: streamtip.com/h/centel
Read more: lauralania.freeforums.net/thread/19/centels-nutritional-thread#ixzz3UIPSRupg
Chart:
So for the chart. You chart can be on computer or on a notebook. I use note book because I can take it anywhere and everywhere that I may have a drink or something to eat. The chart will consist of rows and columns. Lets use myself as an example: I am currently 210 pounds as a 6' 2" male. To be at the max weight I need to hit a goal of 194 pounds. I am going for 175 again though. I need to eat 2,200 calories as my max per day.
|Date|Food |Calories|Total|
|3/6 |Vegtable soup /w Beef|500 |500 |
|3/6 |Dr pepper x2 | 360 | 860 |
|3/6 |HomemadeGrape Soda x3|240| 1,100|
|3/6 |Arizona Herbal tea x5| 300 | 1,400|
Catch the drift??? So I leave myself 800 calories for the rest of the night. The arizona tea is a 42 oz bottle that will last me the rest of the night but for me to lose any weight I need to only have 700 calories for dinner. Which kinda sucks because Dinner is my favorite meal. Now I would go to the gym if I wasn't sick right now and try to burn an extra 500 calories but if I go out in this cold I will most likely get pneumonia. So lets say I have 500 calories for dinner which is barely anything when it comes to dinner but we will use it as an example. So add 500 to 1400 and we get 1,900 calories,(if that's all I eat for the night) So I lost 300 calories which isn't bad but surly isn't great. Now you might wonder will how much is 300 calories it is *DRUM ROLL* A whooping 1.6 OZ or a tenth of a pound. 1 pound of fat is equal to 3,000 calories.
Diet:
OKAY OKAY OKAY. Now you want to have a diet and the answer is there is no set diet. Honestly there is NO SET DIET. I'll give you my diet below but the most important thing is your excel or note book chart. I have 2 diets.
Diet A)
Breakfast: I look for that whole grain or oaty meal. Whole Grains like wheat will last longer than white breads. Same thing with oats they will last in your system awhile.
You could try an egg or 2 with a wheat toast and a glass of tea, fat free milk "white water to me", water, or anything besides soad/ diet soda. Try to avoid donuts, pop tarts, and anything with a lot of sugar.
Lunch: lunch is always constant with CHUNK LIGHT TUNA!!!! YUMMMMMY, You might say tuna is nasty but tuna will provide many things like omega 3, low fat, metabolism booster and more nutritious stuff. If you go with class tuna mayo/relish, make sure you measure your mayo and relish meaning don't go dip a spoon in a mayo jar going oh that's close when it is actually double the calories. With tuna have some plain crackers if you can get wheat crackers awesome since it will take a little longer to digest giving you that energy. ************* LUNCH Should be the meal you lose the most calories from********** P.S. a can of tuna consist of 180 calories roughly, tsp of mayo 60 calories, tsp of relish 40 calories, crackers about 120 calories.
Dinner: Dinner is always easy whatever you, your family, your gf, your wife, your partner, whoever is making the dang meal just eat half of what you do. Say you go for seconds just do this eat slowly make the meal last 30 minutes. If you are used to getting a big portion of stuff just 1/2 everything but still eat slowly. Easy enough right? Dinner will consist of the most calories "most of the time"
Diet B)
We are using the same tuna concept because tuna is just overall great for you but we can substitute tuna for chicken this time.
Breakfast: Make a smoothie between 16-24 oz roughly, make it how you want. (I use some coconut milk because it is fatty but good fat and that is my filler) Ex: Strawberry banana paradise: 1 1/2 tbs of coconut milk, 1/4 cup or coconut water, 1 banana and roughly 4-6 medium strawberries.
Lunch: stay with Tuna or chicken. Mix it up a little remember make sure you are not using to much mayo or any type of fatty dressing/condiment. Salads with chicken on top is tasty and with that you are going to have to calculate your calories by eye.
Dinner: we are using the same concept of eating half BUT THERE IS MORE
Dinner snack: about 2-3 hours after dinner make yourself a smoothie try NOT to use fat like milk, ice cream, coconut milk ect ect. Good one is my Mango Tango. 1/2 coconut water, Pineapple, Mango, banana
Exercise:
Okay for the exercise. Now maybe you don't have money for the gym maybe you do. If you don't have money for the gym I suggest going outside and running in woods/park/ any good area. You might question me on the woods and I'll tell you the woods are good because it's not just your legs sometimes you gotta use your arms back hands and feet. I suggest running.
If you go to the gym running, running, running, running. Screw your macho man shit. Okay first you need to lose that fat before you lift those weights. Yes you can do weight all you want but if you go with someone lifting weights/running compared to someone running/jogging the person running/jogging will beat you 3 fold in 3 months. WHY YOU SAY THAT?!??!?!?!?!? Well you figure someone starts out jogging every day for 4 days a week and you have 1 person rotating doing 2 days weights 2 days jogging. The person jogging will end up running before the person lifting weights. Now I have a secret I did 3 days running 1 day weights. By the end of month 2 I was running 5 miles a day which was between 400-700 calories (Depends on your weight) Oh and that 5 miles was only 40 minutes of my time. Yes it will be hard at first and I don't expect you to be a marathon runner in a week. but the more you go at it the better you will go into bunner mode.
P.S. IF YOU HAVE QUESTIONS DON'T BE AFRAID TO ASK!!
Donations accepted here: streamtip.com/h/centel
Read more: lauralania.freeforums.net/thread/19/centels-nutritional-thread#ixzz3UIPSRupg
