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Silentgunz
06-01-2007, 09:54 AM
Well I need someone to make me a diet plan to lose weight. Like a list of what to eat for breakfast, lunch, and dinner.

I used to weigh 240 and now im 178.5 pounds. I recently got a job, and haven't been eating well. I get really tired from work and when I get home I eat and eat. I did weigh 175 but i've been eating horrible for the last 3-4 weeks.

I haven't been getting out on the court much either, because I used to play tennis around 5-7 and now I'm working during those hours. So I try to go running in the morning. I went to the gym a couple of times. But its not helping since I stuff myself after work.

I want to lose about 15 pounds or more. And If i have a plan to follow it would be easier then me making up stuff of what to eat by myself.

Maybe a workout plan to.
Thats one thing that I didn't have at the gym. I didn't know what to workout on each days. So i just went machine to machine doing 10 reps 4 sets of each.

I keep thinking that I can't lose anymore weight since I already lost a lot of weight already.

Bodacious DVT
06-05-2007, 06:59 PM
i would recommend doing an hour of swimming laps. swimming is one of the best ways to lose weight. you will notice several pounds being shed if you swim an hour a day for a few weeks.

35ft6
06-05-2007, 07:30 PM
That's an impressive amount of weight you lost, and you can probably still lose more so don't give up!

Breakfast: 2 slices of whole grain toast and half an apple or banana, ice water
Lunch: sandwich, 4 ounces of lean meat with two slices of whole wheat bread, lettuce, sliced tomato, a HINT of mayo, side salad (fat free dressing), other half of fruit, ice water
Dinner: 4 ounces of chicken, fish, or lean beef, salad (fat free dressing), one piece of bread or half cup of brown rice, half a can of Campbell's Tomato soup (made with water).

Eat this every day while exercising 35 minutes or more 4 times a week, and you WILL lose at least 10 pounds in a month guaranteed.

mrHan
06-05-2007, 07:38 PM
You don't need a diet plan. All you have to do is to look at the nutritional label. Anything over 15% in calories from fat should not be eaten. No junk food, soda, juice, gatorade, fast food (big no! If you do, then you might as well quit dieting)etc...

Eat plenty of fruits, salads (no dressing), high fiber, lean protien - cuts of meat without much fat.

Simple Example,
100 Calories, 30 Calories from fat = 30/100 x 100% = 30% = NO
100 Calories, 15 Calories from fat = 15/100 x 100% = 15% = Edible

As far as calorie intake, keep to 2500 max. If you are working out more than 1 hour a day you may go up to 3000. You do have to be honest with yourself and make sure that 1 hour was intense and legitimate. Eat smart and keep the fat calorie count low.

35ft6
06-05-2007, 09:31 PM
^ Some people need strict guidelines. It works better for them. A lot of people give up because they get sick of reading labels and doing calculations.

slewisoh
06-06-2007, 07:26 PM
I use a website www.myfooddiary.com (http://www.myfooddiary.com)to track my intake and log my calories burned from exercise. It has an extensive library of foods, with all of the nutrional information. Very easy to track calories, fat, cholesterol, sodium etc.

I was frustrated because after severely restricting calories for 4 weeks and exercising vigorously 5 days/week, I did not lose an ounce. Once I used this website to track everything, it became clear that I needed to consume MORE calories in order to lose weight.

I've lost 5 of my extra 15 pounds over six weeks - only 10 more to go! And now that I'm making better choices about sodium, my blood pressure is in a much better range.

Silentgunz
06-07-2007, 11:44 AM
thanks everyone

I'll try these things soon

But since sunday i went on the Special K diet, where i replace to meals with a bowl of special k cereal. and when i weighed myself i was 174, its either water or fat that I loss.I went jogging everyday and went on a 6 mile bike ride. Played some tennis. I feel good right now. But on tuesday i walked out into the sun and i almost passed out because i was so tired i could barely walk. Then i ate and i felt better so i stopped that special k thing, cereal is not enough for me. So now im just eating regular food, just less.