-
Follow us on Twitter @buckeyeplanet and @bp_recruiting, like us on Facebook! Enjoy a post or article, recommend it to others! BP is only as strong as its community, and we only promote by word of mouth, so share away!
- Thread starter Oh8ch
- Start date
DaytonBuck
I've always liked them
Going to water with some diet beverages sprinkled is a good way cut out unnecessary calories. Getting rid of Soda, OJ and Cutting cream and sugar out of coffee probably saved me around 1,000 calories a week.
Upvote
0
I know it defeats the purpose of the spring weight loss drive, but I've lost 45 lbs since Labor Day and I'd love to drop another 30-40 before summer. Now just if I could motivate my wife to drop some weight we'd be set. Calling her fat didn't go over very well.
Upvote
0
DaytonBuck
I've always liked them
exhawg;1086187; said:
Congrats exhawg, how'd you do it? Any good food ideas? I'm looking for info from the board and it's coming up like AFraud in a playoff game.
Upvote
0
powerlifter
▪█───────█
DaytonBuck;1086016; said:
Definitely cutting out those things help. Even sugar free kool aid/crystal light works well as a liquid substitute also.
Upvote
0
DaytonBuck
I've always liked them
powerlifter;1087959; said:
0 Cal on beverages is the way to go. What else do you have?
Upvote
0
powerlifter
▪█───────█
In my experiences with dieting I feel it's first to get an idea of where you stand. Here are some good links to help do so.
Here you will find several calculators for your body.The BMI (body mass index) can be somewhat misleading,but poses a guide.BF% will definitely vary from person to person using that. So don't get down if it reads something astronomical. An even more important tool in dieting is the BMR.BMR stands for Basal Metabolism Rate. It is simply a guide to show you how mamny calories you are burning while doing activities such as breathing/sleeping even walking. This will be a big factor in determining how many calories you actually need to stay at the bodyweight you are right now. Once you figure that out,then you can figure out how many calories are needed in a days time to continue losing. Keep in mind that it will change as you change,and drop weight. So that is something that you need to continue doing,and checking up on.BMR Calculator
What is the harris benedict equation,and why should I give a shit about it?
This is a tool that you can utilize by plugging in your BMR,and get your total calorie expenditure level. After doing so you will better have an idea of how many calories you want to eat or not eat to lose weight.
Harris Benedict Equation
Now you have a better idea of the calories that are needed to lose weight. What kind right?
First off if you don't already know the macro nutrients here you are.
Macronutrients are nutrients that will provide energy. The three types of Macros are carbs/fat/protein.The basic building block of each gram is a already a certain number of calories.
The calorie breakdown of those macros are 4(calories per gram)/4 (calories per gram/9 (fat)calories per gram.
There is one other substance that will give you calories,and it's called alcohol. There are 7 calories per gram of alcohol.
Things to remember about carbohydrates
1.Fuel for the body (all tissues and cells)
2.Carbs help the body function (CNS(central nervous system),heart,brain
3.Carbs can be stored in muscles and the liver for energy later.
The difference between bad and good
Simple Carbs(also referred to as simple sugars) are made of one or two sugars. (soda,syrup etc)
They are absorbed very fast,and are imo the big culprit of people getting fat.I'll explain why further down.
Complex Carbs-Come from 3 or more linked sugars.(oats,WW pasta). These take longer to digest.Therefore,they provide a CONSTANT fuel whereas the simples can be stored much quicker,and if not burned off are stored as fat just as any left over calories will be.However,simple carbs will spike your BG (blood glucose) levels immediately. Why does that matter?
Taken from Carbs and Blood Glucose Levels
In simple terms, for the sake of our health, blood-glucose levels need to remain within certain levels. The body regulates these blood sugar levels using two mechanisms: hunger and insulin.
* When blood-glucose levels fall, the brain causes us to feel hungry. Result? We eat food that is converted into glucose and our blood sugar levels rise. If we don't eat and blood-glucose levels fall too low, we trigger the condition known as hypoglycemia.
* When our blood-glucose levels rise, the brain tells our pancreas to release insulin. Result? The insulin helps to disperse the glucose and our blood sugar levels fall. Without insulin to regulate a rise in blood-glucose, the amount of sugar in our bloodstream can become toxic, triggering the condition known as hyperglycemia.
Also taken from Carbs and Blood Glucose Levels
* Individual carb-containing foods or (more commonly) carb-containing meals with a high glycemic index value cause a "spike" in blood-glucose levels. Meaning, our blood-sugar rises very fast, triggering an equally rapid response from the pancreatic gland which pumps out enough insulin to deal with the excess blood sugar. Result? Within an hour or so, the large secretion of insulin has dispersed all the excess blood glucose and then some. So we feel hungry again!!
* Individual carb-containing foods or carb-containing meals with a low glycemic index value raise blood-glucose levels in a slower more sustained manner. So the pancreas responds by releasing a more moderate amount of insulin. Result? Hunger is kept at bay and we feel satisfied for longer.
Basically in leyman's terms. That means eating you run a MUCH bigger chance of getting fact by eating simple carbs. It's not only the carbs that will be shuttled to the body when insulin is released. It's fat/protein/carbs. The fat that is in most simple sugar foods is terrible. Spiking your body with insulin and eating fat is the reason people get fat. Not because they eat fat.
Should you eat all simple carbs? No,because there is a very good time for simple sugars. That is when your body is totally depleted and needs refueled.(after working out)..Simple sugar/source of protein (I use whey protein in this instance)
This will help recover,and replenish glycogen levels,which are essential for growth and performance.
How can I tell what is simple and what is complex? The Glycemic Index This will tell you the gi (glucose index) rating of food. The higher it is...The more "spike" your body will have.
Now that you have an idea of how many calories you need. You will have to get an idea of what percentages you want to use with your diet. I don't personally use a lot of carbs (rarely over 200) because I have dieted down many times,and my body responds fast to carbs. It can be a good thing,but it also limits junk food and cheat days to very minimal with myself. That is something that is trial and error for the individual. Of course there are general rules of thumbs and percentages for dieting though.
Some people will use 40-30-30 (carbs/protein/fat),but I tend to keep my protein higher(350 grams + daily) then most,and my fat intake higher. It keeps my calories higher and allows me to gain,but keeps my bf light to moderate.
Cardio is an essential part of dieting as well. When i'm dieting I do mine on an empty stomach (while it's been argued to death where it is MOST productive. I have found for me personally,that a cup of black coffee,then hitting the treadmill on an empty stomach has given me the best results. You could further accel the fat burning process by using a Protein/fat meal after the cardio. Having zero spike in your bg levels at that moment will let your burn more fat throughout the morning.
Here's my own personal guide of my dieting
Why I separate carbs/protein/fat....My meals consisten of
1.Complex Carbs/Lean Protein (usually earlier in the day to give me energy consistently throughout the day
2.Lean protein/fat ( I use these mostly late at night to keep carb count controlled,but yet have a consistent meal to keep the metabolism going.
3.Protein/fat (Same as above. I just use this sometimes to bump up the calories(the protein may not be as lean,but I am not using any source of carb to force uptake of fats to the body)
4.Simple Carb/Fast acting protein (whey) (postworkout,when the body is depleted,and needs refueled.
Keeping carbs away from fat has helped me a lot throughout the years. There is very little uptake for fat,but you still need to be accurate with your overall total calorie count from the bmr and HB formula. YOu will maintain or gain weight as long as your calories that you are putting in outweigh the ones you are expending..
On a side note.
Your food selections don't look too bad. I would just choose my meals better,and combine more food instead of just eating chicken or just eating steak. Use the steak as a protein/fat meal later in the night when a higher GI carb would spike your body...You could use a complex carb with your lean chicken to actually have energy and utilize the protein source instead of burning it off.
Since I read a few posts about eggs.
Whole eggs make a fantastic protein/fat meal. Yolks do not raise cholesterol. Use egg whites in your basic carb/protein meals. They are great for muscle repair/grownth.I just wouldn't suggest eating 12 of them and scarfing down pancakes afterwards.
Another side note...Egg bioavailability in raw eggs suck. Don't be Rocky..Cook your eggs.Albumin has to be cooked to get all nutrients from it.Eggs are great and very versatile.
Veggies are an outstanding food to utilize. Someone brought it up being steamed. It does take some of the nutrients out of the food fwiw. I wouldn't freak over something like that though,but keep it in mind later on down the road,when you start tweaking your diet even more so to fit your goals/needs.. I would also recommend a multivitamin if you haven't already. At this day and age there is no reason not to and it WILL make an impact on your daily life. Hope this helps!
Here you will find several calculators for your body.The BMI (body mass index) can be somewhat misleading,but poses a guide.BF% will definitely vary from person to person using that. So don't get down if it reads something astronomical. An even more important tool in dieting is the BMR.BMR stands for Basal Metabolism Rate. It is simply a guide to show you how mamny calories you are burning while doing activities such as breathing/sleeping even walking. This will be a big factor in determining how many calories you actually need to stay at the bodyweight you are right now. Once you figure that out,then you can figure out how many calories are needed in a days time to continue losing. Keep in mind that it will change as you change,and drop weight. So that is something that you need to continue doing,and checking up on.BMR Calculator
What is the harris benedict equation,and why should I give a shit about it?
This is a tool that you can utilize by plugging in your BMR,and get your total calorie expenditure level. After doing so you will better have an idea of how many calories you want to eat or not eat to lose weight.
Harris Benedict Equation
Now you have a better idea of the calories that are needed to lose weight. What kind right?
First off if you don't already know the macro nutrients here you are.
Macronutrients are nutrients that will provide energy. The three types of Macros are carbs/fat/protein.The basic building block of each gram is a already a certain number of calories.
The calorie breakdown of those macros are 4(calories per gram)/4 (calories per gram/9 (fat)calories per gram.
There is one other substance that will give you calories,and it's called alcohol. There are 7 calories per gram of alcohol.
Things to remember about carbohydrates
1.Fuel for the body (all tissues and cells)
2.Carbs help the body function (CNS(central nervous system),heart,brain
3.Carbs can be stored in muscles and the liver for energy later.
The difference between bad and good
Simple Carbs(also referred to as simple sugars) are made of one or two sugars. (soda,syrup etc)
They are absorbed very fast,and are imo the big culprit of people getting fat.I'll explain why further down.
Complex Carbs-Come from 3 or more linked sugars.(oats,WW pasta). These take longer to digest.Therefore,they provide a CONSTANT fuel whereas the simples can be stored much quicker,and if not burned off are stored as fat just as any left over calories will be.However,simple carbs will spike your BG (blood glucose) levels immediately. Why does that matter?
Taken from Carbs and Blood Glucose Levels
In simple terms, for the sake of our health, blood-glucose levels need to remain within certain levels. The body regulates these blood sugar levels using two mechanisms: hunger and insulin.
* When blood-glucose levels fall, the brain causes us to feel hungry. Result? We eat food that is converted into glucose and our blood sugar levels rise. If we don't eat and blood-glucose levels fall too low, we trigger the condition known as hypoglycemia.
* When our blood-glucose levels rise, the brain tells our pancreas to release insulin. Result? The insulin helps to disperse the glucose and our blood sugar levels fall. Without insulin to regulate a rise in blood-glucose, the amount of sugar in our bloodstream can become toxic, triggering the condition known as hyperglycemia.
Also taken from Carbs and Blood Glucose Levels
* Individual carb-containing foods or (more commonly) carb-containing meals with a high glycemic index value cause a "spike" in blood-glucose levels. Meaning, our blood-sugar rises very fast, triggering an equally rapid response from the pancreatic gland which pumps out enough insulin to deal with the excess blood sugar. Result? Within an hour or so, the large secretion of insulin has dispersed all the excess blood glucose and then some. So we feel hungry again!!
* Individual carb-containing foods or carb-containing meals with a low glycemic index value raise blood-glucose levels in a slower more sustained manner. So the pancreas responds by releasing a more moderate amount of insulin. Result? Hunger is kept at bay and we feel satisfied for longer.
Basically in leyman's terms. That means eating you run a MUCH bigger chance of getting fact by eating simple carbs. It's not only the carbs that will be shuttled to the body when insulin is released. It's fat/protein/carbs. The fat that is in most simple sugar foods is terrible. Spiking your body with insulin and eating fat is the reason people get fat. Not because they eat fat.
Should you eat all simple carbs? No,because there is a very good time for simple sugars. That is when your body is totally depleted and needs refueled.(after working out)..Simple sugar/source of protein (I use whey protein in this instance)
This will help recover,and replenish glycogen levels,which are essential for growth and performance.
How can I tell what is simple and what is complex? The Glycemic Index This will tell you the gi (glucose index) rating of food. The higher it is...The more "spike" your body will have.
Now that you have an idea of how many calories you need. You will have to get an idea of what percentages you want to use with your diet. I don't personally use a lot of carbs (rarely over 200) because I have dieted down many times,and my body responds fast to carbs. It can be a good thing,but it also limits junk food and cheat days to very minimal with myself. That is something that is trial and error for the individual. Of course there are general rules of thumbs and percentages for dieting though.
Some people will use 40-30-30 (carbs/protein/fat),but I tend to keep my protein higher(350 grams + daily) then most,and my fat intake higher. It keeps my calories higher and allows me to gain,but keeps my bf light to moderate.
Cardio is an essential part of dieting as well. When i'm dieting I do mine on an empty stomach (while it's been argued to death where it is MOST productive. I have found for me personally,that a cup of black coffee,then hitting the treadmill on an empty stomach has given me the best results. You could further accel the fat burning process by using a Protein/fat meal after the cardio. Having zero spike in your bg levels at that moment will let your burn more fat throughout the morning.
Here's my own personal guide of my dieting
Why I separate carbs/protein/fat....My meals consisten of
1.Complex Carbs/Lean Protein (usually earlier in the day to give me energy consistently throughout the day
2.Lean protein/fat ( I use these mostly late at night to keep carb count controlled,but yet have a consistent meal to keep the metabolism going.
3.Protein/fat (Same as above. I just use this sometimes to bump up the calories(the protein may not be as lean,but I am not using any source of carb to force uptake of fats to the body)
4.Simple Carb/Fast acting protein (whey) (postworkout,when the body is depleted,and needs refueled.
Keeping carbs away from fat has helped me a lot throughout the years. There is very little uptake for fat,but you still need to be accurate with your overall total calorie count from the bmr and HB formula. YOu will maintain or gain weight as long as your calories that you are putting in outweigh the ones you are expending..
On a side note.
Your food selections don't look too bad. I would just choose my meals better,and combine more food instead of just eating chicken or just eating steak. Use the steak as a protein/fat meal later in the night when a higher GI carb would spike your body...You could use a complex carb with your lean chicken to actually have energy and utilize the protein source instead of burning it off.
Since I read a few posts about eggs.
Whole eggs make a fantastic protein/fat meal. Yolks do not raise cholesterol. Use egg whites in your basic carb/protein meals. They are great for muscle repair/grownth.I just wouldn't suggest eating 12 of them and scarfing down pancakes afterwards.
Another side note...Egg bioavailability in raw eggs suck. Don't be Rocky..Cook your eggs.Albumin has to be cooked to get all nutrients from it.Eggs are great and very versatile.
Veggies are an outstanding food to utilize. Someone brought it up being steamed. It does take some of the nutrients out of the food fwiw. I wouldn't freak over something like that though,but keep it in mind later on down the road,when you start tweaking your diet even more so to fit your goals/needs.. I would also recommend a multivitamin if you haven't already. At this day and age there is no reason not to and it WILL make an impact on your daily life. Hope this helps!
Last edited:
Upvote
0
powerlifter
▪█───────█
Best Buckeye;1088215; said:
I actually have trained for 13 years. I am 26 right now. My weight has varied from 260lbs to 201lbs with the same amount of strength. I purposely dieted down because I was tired of being winded and fatigued with daily activities. I didn't maintain the strength all at once of course,but my physique has changed a lot over the years as well with it.
My last meet I actually had to drop 21lbs of water overnight. That's not dieting (it was water dropping)but yes I have dieted consistently for over ten years (yea it took me awhile to finally realize how big of an asset a diet that is geared towards your goals really does make the difference)...
Most powerlifters tend to carry high bf% to help them utilize leverage,and continually get stronger...I just don't like being fat too be honest,and outside of powerlifting it really doesn't help being overweight for me..
In any competitive sport,when it comes to dieting. I don't really think there is an "offseason"...It's too difficult to hop back on the quality diet if I spend much time off it at all. To continually get better you have to continually fuel your body with proper food intake or it simply will not get better.
Upvote
0
I was only jerking your chain Power, I don't care about all that stuff. I was only asking how many times you dieted since you apparently regained what you lost. 
Upvote
0
powerlifter
▪█───────█
Best Buckeye;1088225; said:I was only jerking your chain Power, I don't care about all that stuff. I was only asking how many times you dieted since you apparently regained what you lost.
I stay on a diet. I guess you could say I manipulate food intake to my personal goals. It is very difficult to lose weight and stay strong. Your body still will change,but it's tough to stay at something,when you know ahead of time you are shooting yourself in the foot....I would never want to be 260+ again..Just not a happy feeling
Upvote
0
DaytonBuck;1087958; said:
Thanks, I just cut back what I eat (a lot), work out a couple days a week, and no sugar drinks. It started out as a "Biggest Loser" type competition between my wife and I, but she didn't really take it seriously. I wish she would because it would make me try harder.
Upvote
0
powerlifter
▪█───────█
exhawg;1088237; said:
That's great to hear exhawg! I know what kind of self worth that reveals to yourself. It takes a lot of motivation to get up and do something sometimes. As cheesy as that sounds it can get the best of anyone...
It does suck about the wifey. Maybe a few people can actually diet on here and use it as some sort of motivational tool to help others. Great work and keep it up! You've done seen the progress..Now take it further
Upvote
0