I'm trying to form a new diet low in proteins and carbs in order to cut some fat and lose weight a bit quicker. I want to go up from about 2lbs a week to about 3lbs a week. I've never really formed a diet that is steady. So any suggestions on what you eat during breakfast, or what you make for dinner, or even how you plan it all out would be great. I want to lose about 20 lbs by summer time, and get to my target 40lbs after about 20 weeks. Which is roughly 5 months. Near the end of summer I want to reach my target weight of about 180lbs so that I can start to build muscle and body build during late September or early October.

Again, like I said before dietary suggestions would be greatly appreciated. Any fat cutting ideas? Is it cool to "fast" (not eat to cleanse the body) every once in a while? How frequently should I fast if it’s recommended? Are my expectations realistic in nature? What kind of work outs should I be doing? Also I've never really jogged, so I'm wondering a great way to build up my endurance? Does meditation lead to weight loss or trigger it? What are the effects of testosterone boosters and should I take it yet?

Um I'm sure I have many more questions but they will come up as we’ll go from here. Any questions you all have for me let me know.

Just so you all know it, I've made my goals pretty clear, but I will reiterate some and establish a few others to give a clear picture. My goal is to lose weight and gain muscle. How I go about doing this is what I am consulting you all for. Here is a simple break down of weight loss goals.

1.) 3 months 20 lbs
2.) 5 months 40 lbs (if this is possible and this includes the other 20lbs lost, not a new 40lbs).
3.) Start meditation for stress relief and help me to stay focus and move about better. (5 mins before bed and after waking up).
4.) Walk in the mornings to get used to cardio (should I power walk or just walk first? This is my first time with jogging of any kind for the record)
5.) Have a buff ripped body by my 23rd bday.

Pretty much it, I also want to reduce stress, anxiety, and my asthma problems. That's that. Any need for clarification let me know.

Oh yeah, what activities other should I start doing? Let me know.

Well as someone who is also still learning how to lose weight. I think your best bet is pre packaged plan.

Check out Beach Body's website and get their "Power 90" program.
It's cheap and effective.
Comes with a recipe guide, some 30-45 minute work outs and an entire community that can help you.
If you'd like to try it out first you probably know where to look online but it won't come with the recipe guide.
The forums are great resource pretty much any and every question you have most likely has already been answered there.


I'm doing it currently, if I follow through I'll definitely be sure to hit you with my successes.
If you still need information I can probably come back to the thread and point you in the right direction.

If you want to lose fat, the key is = high protein, low carbs, moderate fats. How most bodybuilders diet and they get to around 5% bodyfat.

I started to make a meal plan, but I haven't been to that site yet. Is power 90 free or do I have to associate some cost with it? I don't mind paying, just fresh outta cash for now.

hey mate just read my last post in this thred should help!

2-vt71408.html?start=15

Double thanks for your post man, it's definitely going to help me create a good diet plan. I'm debating whether or not I should have 5 or 6 meals. Right now I'm dividing up my meals in the following manner. Keep in mind my portions are very small, and my largest consumption of food is during the day, my lowest is during the night, which makes sense. So here it goes:

1.) Breakfast
2.) Brunch
3.) Lunch
4.) Gourmand- Short for (la pause gourmande) which is a French term for enjoying a meal before dinner.
5.) And of course last but not least, Dinner

I like this whole thing, but I'm a bit worried that I’m not putting the right amount of food into this diet. Should I increase portion sizes of my meals, or add an additional snack in order to balance out the caloric deficiency? Unfortunately this will just be called snack, since there are no other fancy terms .

Eating many small meals a day will keep your metabolism high. for example if you got a guy that was overweight and couldn't lose weight and got all the food they ate in one day and split it up into smaller portions throughout the day they would lose weight.
(Also as a general rule of thumb you should reduce your carbohydrate intake towards the evening, because you won't be as active.)

As for exercise: Circuit Training! step on a treadmill or any other cardio machine and run/jog for about 10-15 minutes to elevate your heart rate then go to the floor and lift weights, one day do upper body the next lower body keeping up the cardio before you workout. This then allows you to work off the calories in the gym/home and then when your muscles are repairing when you rest your using up calories!

I lost about 3 stone (42 pounds) over about a 3 month period plus i looked leaner from the muscle gain.
Hope this helps!

I have no idea why I came into this thread and totally forgot to tell you to get "Burn the fat feed the muscle" by Tom Venuto.

If you don't know the basics of creating a diet (much like me) then his book will explain things,dispel myths and generally get you up to speed.

Your diet looks pretty solid, you generally want high protein (1.5g per lb of bodyweight), moderate fat (~.5g per lb of bodyweight), and low carbs (50-100g a day, mostly from veggies and starches).

In addition an ideal weight loss workout routine would probably contain:
30-45 brisk walk 6 days a week, preferably before breakfast.
2 heavy weight sessions to build/maintain muscle- think big heavy movements like squats, bench, and chins for like 5x5-8. Some higher rep assistance work afterwards.
2-3 metabolic workouts- this can be bodyweight circuits, sprinting, kettlebell work etc. And some good ol' fashioned jump rope never hurt anybody.

Good luck man, make people do that double-take when they see you on your birthday

Gaius,
You should have some proper plan to loss weight and fat from body... I don't prefer the pills and medication because they have some kind of the side effects shows later on..... So I always prefer the natural foods to loss weight and make your goal easy with the Organic foods.....

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Oakland Bootcamp

I'm considered a pretty good weightlifter (70kg, bench press 115kg) and I know a lot about sports nutrition. If you want to lose weight I would suggest calisthenics (press ups, chin ups, pull ups etc) in addition to squats, deadlifts, running and lunges. Diet-wise I would drop alcohol and white cane sugar. Trust me. A half litre of cola contains 900 kcal, which is almost half of a woman's RDA of calories. I restrict myself to a sugary meal a week. Thermogenics, such as thermopure, may also be of help during work-outs.

Hi,
You should try more carb foods in your daily diet instead of meat and protein types...
This is surely a better way to reduce weight...

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gym orange county

Do you want to loose muscle ? or just fat-

If you're going on low protein you're going to loose muscle/lean tissue.
If you want to keep it, do resistance exercise. Preferably heavy.
Make it clear to your body that it is vital to keep muscle, or else it will cut anything it can in order to save energy, and that means primarily muscle, and secondary fat.

Also, Byren ?

wtf kind of advice is that, more carbs in combination with more fat ?

There are two types of essential nutrients. Essential Fatty Acids and Essential Amino Acids, that means Fat and Protein.

There is no such thing as an essential carbohydrate, and considering his initial steps, I expect he's looking at inducing a state of SPAM, that is when you have almost zero carbs, so your body reverts to breaking down fat in order to keep your brain fuelled. (this is perfectly fine, but you'll end up with acetone-breath (nail-polish), just be warned.)

Fasting is fine, and you'll probably end up with longer intervals between when you feel hungry as a result of this diet. (don't worry, your body doesn't "go into starvation mode" until you pass 60 hours without food.) I personally eat about 2-3 meals a day, usually between 15:00 and 22:00.

I advice you to read up on www.leangains.com and take up strength exercise. (not cardio. As you'll get explained, along with a lot more, in this video: http://www.youtube.com/watch?v=2PdJFbjWHEU )

There is only one rule to weight loss.

Consume less calories than you burn.

Cutting Carbohydrates (which is incidently not a good idea if you plan on doing any form of exercise, especially any kind of compound lifts), and every other fad diet, basically boils down to this cloaked as something else.

If you're serious about losing weight, then work out how many calories you need (maintenance) and then aim to eat between 200 and 500 less than that per day. Keep a food diary (fitday is good) and count calories. If you're going to exercise as well then you need to monitor your macro nutrient intake also (Fat, Protein Carbs) and make sure you get enough protein.