Need a Good Meal Plan!!!!

Discussion in 'Health & Fitness' started by Andy Zarzuela, Dec 12, 2004.

  1. Andy Zarzuela

    Andy Zarzuela Professional

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    Hi Guys, I am a junior and I want to drop at least 20 pounds by tennis season (February for us) and would like to see if any of you guys are nutrientionist out there and can help me out. I need a basic meal plan for Breakfast, Lunch, and Dinner to add to my distant jogging and working out. Thanks
    ________
    CHEAP AIRSOFT RIFLE
     
    Last edited: Apr 16, 2011
    #1
  2. CoASH

    CoASH Rookie

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    eat 6-8 small meals throughout the day. forget the 3 big meals. jogging you can try HIIT. don't eat sugar or high GI carbs.
     
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  3. Phil

    Phil Hall of Fame

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    8 meals? I don't think so.
     
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  4. MChong

    MChong Semi-Pro

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    I don't know if 20 pounds in two months is very advisable. I'm not too sure, but I read that it was best if you lose weight slower, maximum of maybe four to five pounds per month?
     
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  5. Marius_Hancu

    Marius_Hancu G.O.A.T.

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    As far as I know up to 2lbs/week is OK.

    In terms of composition of your meals,
    check the link under:
    Tennis: Tips for the Nutrition Advantage
    at:
    Great Fitness Sites
    http://tt.tennis-warehouse.com/showthread.php?t=33800

    The calorie intake RELATIVE to your expenditure is very important. If you're eating too much, you can exercise as much as you want and still not lose weight.

    In the same message above you'll find these links:

    Heart Rate Monitors (ESSENTIAL for cardio work in order to be able to assess progress):
    http://www.brianmac.demon.co.uk/fatburn.htm Fat Burning Training
    Checik the links at the end of that page too, including this one:
    http://www.brianmac.demon.co.uk/nutrit.htm

    Strength, Weight Training:
    http://www.exrx.net/WeightTraining/Myths.html#anchor7319578 (Fat reduction myths)

    Eat fresh fruits and vegetables, salads, start counting the calories. Take the pork out (use fish or poultry). Reduce the meat intake, I'm fine with 2oz/day for years now.

    You'll need food scales in your kitchen in order to clearly measure and control the calories involved. Forget about junk food and coca cola and varieties. Eat fruits or make yourself fresh fruit juices instead. No oil, cook without it in teflon coated pans.

    Avoid eating out, in those instances the control is reduced and the North American portions are too large.

    Also, check these sites:

    Ask the Dietitian
    http://www.dietitian.com

    The components of food, and the rules and principles of low-calorie diet are reviewed below.
    http://www.obesity-diet.com/index.p...;ide=2&Menu=Mcpid&Action=1&dr1=13

    Calories & Weight - The USDA Pocket Guide
    http://www.hoptechno.com/book20.htm

    You'll have to do the control work yourself or pay lots of money to a dietetitian to watch over you.
     
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  6. CoASH

    CoASH Rookie

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    whys that?
     
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  7. Cruzer

    Cruzer Professional

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    A "meal" that coash is suggesting could consist of an apple or a granola bar, etc.
     
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  8. Phil

    Phil Hall of Fame

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    First of all, CoASH, how practical is it, logistically, for most people, especially those who work, to eat 8 "meals" daily? I know these wouldn't necessarily be full meals, but still, unless you're unemployed or in jail, who has the time? If the average person is awake for 16 hours a day, that would mean stuffing your pie hole with SOMETHING every couple hours. I call b.s. on that.

    Secondly, I have NEVER seen in any of the nutritional literature, a recomendation of 8 meals. 5-6, yes, but where does 8 come from, and who or what put that theory forward-for up to 8 meals? Sources?
     
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  9. CoASH

    CoASH Rookie

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    unless you're unemployed or in jail? you must be a busy boy. stuffing your pie hole every 2 hours is not ridiculous. it's actually quite a common practice for serious trainers or lifters. It will seem ridiculous for those who aren't familiar with losing fat though.

    so you've read all possible nutrition literature? 5-6 meals follows the same principle as 8 meals, just that 8 meals will be a more effective way. sources: www.google.com . lots of interesting info there Phil.
     
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  10. Phil

    Phil Hall of Fame

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    Well, I'm not unemployed or in jail, yet, so yes, I'm a bit busy.

    I never said I've read "all possible nutrition literature" but I've read some. There's a lot of crap out there. If 8 meals is better than 5-6, then by that simple, unproven logic, 12 meals trumps all. I think most people who have lost weight have done it without 8 meals, so it seems ridiculous for anyone with common sense. I read (in a Joe Weider rag) about a bodybuilder who eats 11 meals a day. Yes, 11. His entire LIFE is devoted to eating what he considers an ideal diet. Training only takes up a small percentage of his day-perhaps 3 hours. So, if you subscribe to the crap ladled out in Joe Weider rags-which are written for "serious trainers or lifters", then yes, this is a "common practice" (though I don't think it is). Again, let's see some data-not this "common practice" nonsense. Anyway, the kid who asked this question is a TENNIS player, not a lifter or "trainer"-what works for Jimmy the Juicer Musclehead won't necessarily work for a junior tennis player. And, there's LOT'S of interesting info on Google, CoASH, but also...a lot of b.s. This is, afterall, the Internet.
     
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  11. CoASH

    CoASH Rookie

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    He wanted to drop 20 pounds. the advice given is the optimal way to do that. a large part of bodybuilder training is about losing fat, so it doesn't hurt to follow some of their methods. funny thing is you're only part of a minority that thinks eating 8 meals is too much
     
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  12. Phil

    Phil Hall of Fame

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    Ahhh...right. A really, really LARGE minority.
     
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  13. CoASH

    CoASH Rookie

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    do you want to add your own advice to the OP?
     
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  14. Phil

    Phil Hall of Fame

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    I already have. Don't follow fads and don't listen to absurd, impractical and unproven advice, such as, say, "eat 8 meals a day". LOL. Common sense is the order of the day. Also, the links that Marius provided probably have plenty of advice-no reason to duplicate that...
     
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  15. CoASH

    CoASH Rookie

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    unproven...uh huh. 'impractical' is another term for 'too lazy to do it'. just to use one of Marius's links: "2. Spread your calories around".

    What do you think that means, and why do you think that tip should only include spreading it over 6 meals but not 8?
     
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  16. bcaz

    bcaz Professional

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    Eight meals a day is absurd ... and I'm a person who lives to eat rather than eats to live ... shoveling gruel at virtually every opportunity??? What about work, love, life, leisure, tennis, reading, worship, friends, community, actually taking the time to cook or order a really nice meal? ... Some forms of living may work for a few, but they are an illness for most of us.

    You know, lions and tigers and wild beasts like that are in pretty good shape, very strong, run real fast, and they absolutely gorge on an antelope or two once a month and then sleep all day avery day until they get real hungry again ... maybe we should eat raw meat, an entire animal, once a month or so ... get real strong.
     
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  17. Kobble

    Kobble Hall of Fame

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    This is one topic I have always been interested in knowing the answer to, but I always put it aside. As far as magazines and fitness books are concerned, the 3 meals a day rule is a poor idea. However, these sources have never stated the underlying metabolic reasoning in detail. They will throw out claims of survival mechanisms and how our genome has evolved around a routine of consumption based on limited portions. Now, assuming this is true without any other knowledge, we can come to the conclusion that 6 meals is potentially twice as good as 3 meals. This would make 8 meals relatively insignificant, and would just aid you in reaching the point of diminishing returns. On the other hand, if the benefit grows exponentially, and I seriously doubt it does, then 8 would be head and shoulders above the rest. I get the feeling that any benefit is also dependent on genetice make-up. We all know at least one person who can pack a whole refrigerator away and never gain a pound. How much would it help them? I'll bet results vary with this. Anyway, if I find any real evidence on either side I will post it.
     
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