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3 months weightloss journey + calorie intake formula + healthyfoods list
    #18922180 -


http://www.shapefit.com/basal-metabolic-rate.html
I used this formula, and then went on bodybuilding,com and verified my information.


i'm going to take a picture every week of my body. n then every month i will post four pictures of each week.


at the end of my journey, i will post week 1 to week 12. that 12 pictures. 12 weeks of dedication. i'm looking to drop at least 20 pounds and get to at least 175-180 from 195. i go to the gym 2-3 times a week. and workout for 30-50 minutes on average.

cheat meal consists of 1 meal a week. on Sundays. but No cheat meal for the first two weeks. i need to Earn my cheat-meal status.

im eating about 2350 calories a day for a few weeks, and will subtract 50 calories from that if i hit a plateau. im trying not to go below 2300, i dont think i will have too, the lowest i will go is 2275-2250cals if i feel like im hitting a plateau

diet looks something like
150g protein  (x4cals)
90g fat      (x9cals)
the rest is carbs.  (x4cals)


im hoping to do another 3 months after this 3 months. wish me luck


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Edited by itchmynipple (10/03/13 01:48 PM)

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Re: 3 months weightloss journey [Re: itchmynipple]
    #18924430 -

I wish you good luck in your efforts :smile:
I recommend having a browse on this forum - this is the section on fat loss. There is some great info. It's like the shroomery but for working out :smile:
Fat Loss Forums

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Re: 3 months weightloss journey [Re: itchmynipple]
    #18924603 -

Good luck! I'm also started a fitness journey, not looking to lose much more weight (maybe 10 lbs) but just really wanna give the gym 110%, I want to see how much I can do by Christmas.

I'm technically on week 25 already, but the last few weeks ive lost some steam lol


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Re: 3 months weightloss journey [Re: Deckard_Cain]
    #18925344 -

Deckard_Cain said:
I wish you good luck in your efforts :smile:
I recommend having a browse on this forum - this is the section on fat loss. There is some great info. It's like the shroomery but for working out :smile:
Fat Loss Forums


yup bodybuilding is where i got all my info.and this informative link i got from bodybuilding.com

http://www.shapefit.com/basal-metabolic-rate.html


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Re: 3 months weightloss journey [Re: itchmynipple]
    #18925415 -

600cals protein = 150protein
810cals fat  = 90fat
940cals carbs = 235 carbs

alright i think were ready to go,.. today is day 1, of my Short journey.


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Re: 3 months weightloss journey + formula for protein/carbs/fat calorie intake + healthy foodlist [Re: itchmynipple]
    #18925445 -

so i guess the best way to keep at something is to be pro-active about it and keep doing things that will only reinforce your goals. if that means coming on here and writing shit when i feel like im goingto break, i will.


foods to keep in mind so i know there is ALWAYS something to eat that is healthy and good tasting... i want to build off this list, its better to have it written down here so i can edit and add it as i wish on my weightloss post.

clean-food list. for grill items i use the 'grill version' of pam, so that i dont add on extra calories from using oils that i can't measure post-cooking since its on my food or on the plate/grill.
first two weeks are over.


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Re: 3 months weightloss journey + formula for protein/carbs/fat calorie intake + healthy foodlist [Re: itchmynipple]
    #18925462 -

These are foods in my diet that i have and would like to have, feel free to suggest things, i plan on gradually adding things, stuff i like though and can bare to eat atleast once a week.

Protein
eggs, grilled chicken, turkey, turkey/chicken burgers, tunafish, protein shake, cottage cheese.

Carbs
ezekiel bread, brown rice, quinoa, ezekiel wraps, lettuce/spinach, clementines, bananas, berries, 100% whole wheat pasta, red kidney beans, celery, carrots, broccoli, kale//

fat
sunflower seeds, hemp seeds, chia seeds, flax seeds, almond butter, peanut butter, pumpkin seeds, extra virgin olive oil, feta cheese,  almonds, walnuts, pistachios, cashews, hummus


TOPPINGS/SIDES/othercarbs: Sugar-free Heinz ketchup, medium spicy banana peppers, sweet peppers, onions, seasoning(formeats),

Drinks:  WATER- 6 cups a day. Sugar-free Redbull once a week. Matcha green tea once a day, counts as a cup of water.


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Edited by itchmynipple (10/03/13 04:10 PM)

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Re: 3 months weightloss journey + formula for protein/carbs/fat calorie intake + healthy foodlist [Re: itchmynipple]
    #18925582 -

Cashews have healthy fats in it as well, plus they taste good man. I usually pick up a big tub for like 12 $ at superstore (canada), not sure if they got them in the states.

Kidneys beans are a good source of protein/carbs/fiber, I usualy get the dried ones and just soak them, then boil them for a few hours... Cheaper buying dried.

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Re: 3 months weightloss journey + formula for protein/carbs/fat calorie intake + healthy foodlist [Re: The5thElement]
    #18925668 -

You can lose 20 lbs easy bro, just stay active.

I've lost 20 lbs now in about 6 months by just incresding my activity level.

No more smokin weed all day and sitting around does wonders.


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http://yourlogicalfallacyis.com/

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Re: 3 months weightloss journey + formula for protein/carbs/fat calorie intake + healthy foodlist [Re: Shins]
    #18925690 -

I don't have too much experience with this, but with the limited amount of exercise you state, I imagine it'll be hard to lose such a large amount of weight in such a short amount of time.

That said, if you've been leading a very sedentary lifestyle, and eating junk, then you may have some strong "newbie" results from the initial changes in lifestyle.

Goodluck to you.


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GO OUTSIDE.

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Re: 3 months weightloss journey + formula for protein/carbs/fat calorie intake + healthy foodlist [Re: PDU]
    #18925722 -

PDU said:
I don't have too much experience with this, but with the limited amount of exercise you state, I imagine it'll be hard to lose such a large amount of weight in such a short amount of time.

That said, if you've been leading a very sedentary lifestyle, and eating junk, then you may have some strong "newbie" results from the initial changes in lifestyle.

Goodluck to you.


Yeah 20 pounds is alot, its just what i want, if i will drop 20 pounds, maybe not, maybe 15 tops, but it will look like i dropped 30 pounds of fat. and thats what matters. when i did this for two weeks before, i lost  about 7-10 pounds, that including the gym 4-5 times a week. it came off rather easy and my motivation was building until i started giving into my weed cravings again. idc im not smoking at all anymore though, Nothing will convince me to smoke, not 1 single person asking me to smoke will do anything, i will sit inside on the couch before i go out and smoke weed again


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Re: 3 months weightloss journey + formula for protein/carbs/fat calorie intake + healthy foodlist [Re: itchmynipple]
    #18925743 -

itchmynipple said:
Protein
eggs, grilled chicken, turkey, turkey/chicken burgers, tunafish, protein shake, cottage cheese.

Carbs
ezekiel bread, brown rice, quinoa, ezekiel wraps, lettuce/spinach, clementines, bananas, berries, 100% whole wheat pasta, kidney beans, celery, carrots, broccoli

fat
sunflower seeds, hemp seeds, chia seeds, flax seeds, almond butter, peanut butter, pumpkin seeds, extra virgin olive oil, feta cheese,  almonds, walnuts, pistachios, cashews


TOPPINGS/SIDES: Sugar-free Heinz ketchup, medium spicy banana peppers, sweet peppers, onions, seasoning(formeats),

Drinks:  WATER- 6 cups a day. Sugar-free Redbull once a week. Matcha green tea once a day, counts as a cup of water.



Turkey/chicken burgers - If these are "premade" I would steer clear, they probably have crappy fillers in them. Even if you are making them yourself, i've recently decided to avoid ground turkey because I am under the impression that is made with the less desirable parts of the bird.

I've also recently decided to switch from protein powder which was filled with sweeteners and flavors, in favor of Hemp protein powder (has the oil squeezed out, so it's less fattening.) - I picked up 25lbs for $160 (shipping included) from hempoilcanada.ca (or.com?) - I feel like whey protein powder is regarded almost as a health food, although many of the protein powders are loaded with junk, and are as artificial as they come.

I make "gomae" japanese sesame seed salad with spinich. I'll blanch 2-3 heads of spinch and my girlfriend will eat it as a starter with dinner. It's a great way to get your greens.

Kale is another great green, and has a bit of a bad wrap. It's really easy to chop into a curry or a soup. My girlfriend has started making ceaser salad with it, and its wonderrful and really packs a punch as far as energy and "fullness," is concerned, and is loaded with iron and other nutrients.

I also keep a bag of chopped collard greens, swiss chard and kale in the freezer and add a handful to my frozen berry/banana/hemp protein smoothies. This is a great way to get some of the benefits from "raw" greens into your diet everyday.

There is a wide variety of fruit and veggies available and I urge you to explore. Squash, zucchini, okra, chicken peas, black beans, etc etc. Try and find an asian market if you can and try something new everytime!

Try making hummus to eat with your fresh veggies. Use a low olive oil version, if your worried about the fat content. Truthfully, I think if you lead an active and healthy lifestyle that you don't need to be worried about dietary fat unless you are eating alot of processed junk food. Fact is - you'll never add as much fat to your own food as you'll find in packaged or prepared foods.

Cut out the redbull. Total junk.

A nice holistic energy beverage is looseleaf green tea, yerba mate, and honey.


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GO OUTSIDE.

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Re: 3 months weightloss journey + formula for protein/carbs/fat calorie intake + healthy foodlist [Re: Shins]
    #18925794 -

Shins said:
You can lose 20 lbs easy bro, just stay active.

I've lost 20 lbs now in about 6 months by just incresding my activity level.

No more smokin weed all day and sitting around does wonders.



word! good stuff man.

hopefully all of these complete proteins/antioxidants/fiber/veggies/nutrition will help oxidize fat, and decrease inflamation around my injuries..

i even bought matcha green tea, its suppose to be 10x times more potent then regular green tea because the leaves are the top layer of leaves which are way more anti-oxidant full and nutrient dense, also the way they extract these anti-oxidants are suppose to be Alot better.

i also take 1-2 refridgerated probiotics a day..

writing all this stuff down makes me feel super good about how im eating. i feel like im eating a professional athletes diet. which i sort of am, i got most of my nutrition info from bodybuilding,com/garyroberts - a nutrition guru for top nhl players.
he changed his nutrition regimen after he RETIRED, and he said this is what Helped him the most in playing ANOTHER 13 SEASONS in the NHL, when he retired i believe it was an injury that proper nutrition/excercise helped him overcome, so in total this guy played over 20 seasons in the NHL, that is a ridiculous accomplishment.


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Re: 3 months weightloss journey + formula for protein/carbs/fat calorie intake + healthy foodlist [Re: PDU]
    #18925906 -

Quote:
Turkey/chicken burgers - If these are "premade" I would steer clear, they probably have crappy fillers in them. Even if you are making them yourself, i've recently decided to avoid ground turkey because I am under the impression that is made with the less desirable parts of the bird.



Yes I think turkey burgers pre-made aren't healthy at all. thats why i pick up the leanest one i can find, its whiter, organic, n split the pound of turkey into four burgers. this is something ill eat 4 times a week, and helps a whole lot with covering my protein needs so im probably goingto stick with it


Quote:
I've also recently decided to switch from protein powder which was filled with sweeteners and flavors, in favor of Hemp protein powder (has the oil squeezed out, so it's less fattening.) - I picked up 25lbs for $160 (shipping included) from hempoilcanada.ca (or.com?) - I feel like whey protein powder is regarded almost as a health food, although many of the protein powders are loaded with junk, and are as artificial as they come.

I've thought of doing this because i pass it all the time in wholefoods, and i might, i usually mix whey protein, with either hemp/chia/flax seeds, a banana and gluten free organic Oats, this comes out to around 20g fat, 60g carbs, and 42 grams protein. which is perfect for my big morning meal Since i can't eat eggs until later in the day.

Quote:
I make "gomae" japanese sesame seed salad with spinich. I'll blanch 2-3 heads of spinch and my girlfriend will eat it as a starter with dinner. It's a great way to get your greens.


I will look into that.

Quote:
Kale is another great green, and has a bit of a bad wrap. It's really easy to chop into a curry or a soup. My girlfriend has started making ceaser salad with it, and its wonderrful and really packs a punch as far as energy and "fullness," is concerned, and is loaded with iron and other nutrients.

I also keep a bag of chopped collard greens, swiss chard and kale in the freezer and add a handful to my frozen berry/banana/hemp protein smoothies. This is a great way to get some of the benefits from "raw" greens into your diet everyday.

i might do this to help consume more veggies in the AM, im looking to tackle on 10 more carbs for that AM shake anyways so my p/f/c ratios aren't out of wack for later meals.

Quote:
There is a wide variety of fruit and veggies available and I urge you to explore. Squash, zucchini, okra, chicken peas, black beans, etc etc. Try and find an asian market if you can and try something new everytime!


i know of most of these, i need to find a way to add them to my meals..


Quote:
Try making hummus to eat with your fresh veggies. Use a low olive oil version, if your worried about the fat content. Truthfully, I think if you lead an active and healthy lifestyle that you don't need to be worried about dietary fat unless you are eating alot of processed junk food. Fact is - you'll never add as much fat to your own food as you'll find in packaged or prepared foods.


according to what i have researched on, you should never go below 85 grams of fat, and fat is not at all evil, what is evil is eating above your calorie maintenance or too below your cutting calorie intake. i also happen to love hummus, and use it, but Never thought about using it with vegetables i find to plain or needing of that little extra something. this might help alot and i forgot about it so thanks!


Quote:
Cut out the redbull. Total junk.

well, maybe i can switch redbull for some gum?

A nice holistic energy beverage is looseleaf green tea, yerba mate, and honey.


Yerba mate? i will look into that... looseleaf green tea? i wonder if that is similiar to Matcha Green Tea.


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Re: 3 months weightloss journey + formula for protein/carbs/fat calorie intake + healthy foodlist [Re: itchmynipple]
    #18926178 -

Gluten free oats - LMAO.

The only gluten on oats comes in very limited amounts from cross contamination of the factories they were produced in. Although this could be an issue if you are celiac, in which case I appologize for this post.

Otherwise, you are overpaying!

Whole foods is cost-prohibitive. If you know what you need, and what to look for - I find the ethnic market to be the best bang for your buck, along with specialty grocers and/or wholesalers. FYI - I get 25lbs of organic oats for $22 cdn. 4kg of natural peanut butter for $27

Although whole foods is "nice" - if it is not cost prohibitive for you, go for it. Watch out for deceptive marketing like those oats, though.


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GO OUTSIDE.

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Re: 3 months weightloss journey + formula for protein/carbs/fat calorie intake + healthy foodlist [Re: PDU]
    #18926308 -

PDU said:
Gluten free oats - LMAO.

The only gluten on oats comes in very limited amounts from cross contamination of the factories they were produced in. Although this could be an issue if you are celiac, in which case I appologize for this post.

Otherwise, you are overpaying!

Whole foods is cost-prohibitive. If you know what you need, and what to look for - I find the ethnic market to be the best bang for your buck, along with specialty grocers and/or wholesalers. FYI - I get 25lbs of organic oats for $22 cdn. 4kg of natural peanut butter for $27

Although whole foods is "nice" - if it is not cost prohibitive for you, go for it. Watch out for deceptive marketing like those oats, though.


im not really sure where your getting at, your For gluten free organic oats because there not cross contaminated?

i just buy trusted organic brands like bobs red mill, seems to be a popular one people trust at wholefoods.


also i usually spend tops 40-50 dollars at whole foods a week, n then 70-90 usually in a regular supermarket like shopright. sometimes ill only spend like less than 20 dollars because i still have shit stocked up. like hemp seeds should last me a good month if im using a serving (3tablespoons) everyday which is what im doing. it has a nutty taste to my shakes i love it


what stores do you shop at specifically?  ethnic market? specialty grocers? wholesalers?  im not sure where to find these, i usually just go to shopright and wholefoods


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Re: 3 months weightloss journey + calorie intake formula + healthyfoods list [Re: itchmynipple]
    #18927026 -

Dude you don't need to eat a bunch of protein to lose weight...

Trust me losing weight is simple. All you need is discipline.

The discipline to get into the gym or workout at home at least 3 days a week (more if you wanted quicker results) .

The discipline to eat properly (no fast food, junk food, or over eating)

The discipline to stick with this for about 6 months and I guarantee you will have lost weight.

Never starve yourself, but never over eat. Choose your calories wisely.

You will be a lot fuller from eating 300 calories worth of broccoli than you will be from eating 300 calories of ice cream.


Stock up on fruits and vegetables, you can never have enough of those when trying to lose weight.

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Re: 3 months weightloss journey + calorie intake formula + healthyfoods list [Re: Cpt.Crunch]
    #18927129 -

Cpt.Crunch said:
Dude you don't need to eat a bunch of protein to lose weight...

Trust me losing weight is simple. All you need is discipline.

The discipline to get into the gym or workout at home at least 3 days a week (more if you wanted quicker results) .

The discipline to eat properly (no fast food, junk food, or over eating)

The discipline to stick with this for about 6 months and I guarantee you will have lost weight.

Never starve yourself, but never over eat. Choose your calories wisely.

You will be a lot fuller from eating 300 calories worth of broccoli than you will be from eating 300 calories of ice cream.


Stock up on fruits and vegetables, you can never have enough of those when trying to lose weight.


im not being a jerk, but i know a thing or two about nutrition after years of research and doing the wrong things which led me to the right things that have worked when i used them, but post what you said in other nutritional forums like the ones on bodybuilding.com you might get shunned as a troll. what your saying to do is to 'guess' how much  your eating, you might then say well eat till your full or in proportions, but nearly all people will get fuller quicker from the mass of healthier foods and could seriously under-eat and lose a ton of muscle while not losing that much fat, reason being is that your body will start using muscle for fuel and store the fat since your 'starving yourself' which is why its important to find your maintence level for  calories and then work from there percentage wise. my actual maintenance was around 3000 calories, im cutting with 2350-2400 calories. and that is a 20 percent decrease from that. which is the correct way to go about weight loss.

if i wanted fat loss to be minimal, and lost of muscle mass to be great i would take your advice. but im doing this the Correct way.
150 grams of protein is actually not that much. its 10-20 grams above my approximate lean mass so its very necessary, again, 150g is Not that much, 230 grams of carbs - is not that much either, 90 grams of fat is believe or not, not that much, its 'just right' for my own body, which is trying to lose fat at a good rate while keeping muscle loss as minimal as possible for my goals. muscle is harder to gain in my experience and easier to lose. and can make you appear as if your losing weight, that is important not to confuse and mistake.

when it comes down to it, your proteins/fats/carbs should be leveled out according to your calorie maintenance level which is dependant on activity level/weight/age/height/waistsize/lean mass for what your body realistically needs. to find these i posted a very detailed and informative link.


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Re: 3 months weightloss journey + calorie intake formula + healthyfoods list [Re: itchmynipple]
    #18927145 -

Interesting.. well keep it up then. I was just throwing in my 2 cents from when I had to lose weight for wrestling..

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Re: 3 months weightloss journey + calorie intake formula + healthyfoods list [Re: Cpt.Crunch]
    #18927215 -

Cpt.Crunch said:
Interesting.. well keep it up then. I was just throwing in my 2 cents from when I had to lose weight for wrestling..


no problem, you know when i was in highschool, it didnt matter what i ate, i was already in shape back in the day, ive played with nhl,ahl,ohl,ejhl,d1,d3 hockey players. my own coach has coached people currently in the nhl.

but if its one thing they never spoke about was proper nutrition. sure 'eat healthy' but unfortunately people think one side salad a day makes them healthy, and they dont realize a whole entire bag of salad will only give you like 5 carb in total, which means there skipping out on getting proper amounts of carbs, which means decrease in energy and potential.. or theyll continue to eat cheeseburgers with a bag of salad and continue to over eat... that used to be me, i wish i knew i was losing mostly muscle and then was constantly rebuilding instead of just 'building'

if my nutrition was correct this whole time, i'd be far away from the position im at right now. which is why im doing it right this time around, no guessing, no games, no bulshit.


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