I'm Overweight: How Can I Lose Weight & Get Stronger?

[Kuytrider]

When reducing one's levels of carbs, what would be the best time(s) to eat them when training at around 1pm for example? I'm assuming that good carb sources are oats, rice, yam, potatoes? I am ridiculously ill-informed on nutrition as you can tell I am currently on an eat protein lots diet. My sample diet would be this btw:

70g oats + raisins -breakfast
3-5 large eggs - mid morning or with breakfast
chicken pasta bake/spaghetti + beef - (generally 150g of meat + 80-100g of rice/pasta) 60-90 minutes before training
2 scoops protein shake with milk after training
1 tuna wrap (135g tuna) with cheese
dinner is various of course - usually 150-200g of meat with 80-100g of rice/pasta or 200g of yam or potato
1 scoop protein shake before bed (think I will buy some casein protein for this very purpose

At weekends I am bad and eat pancakes, chocolate, occasionally have some booze
As I say, not an expert in nutrition!

[MikeM]

Kuyt, we really could be brothers in another universe! We lift damn near the same, and I gotta tell you, that's my diet almost to a T. Seriously. Only difference is I didn't do supplements and did more nuts and cheese, cottage cheese before bed, etc.

Anyway, I noticed if I eat no carbs before working out, I workout middle of the day, so a breakfast of eggs and meat, etc. Then post workout I had a reasonable amount of carbs (40g, say) along with my tuna, and a reasonable dinner along the lines you suggest, I lost serious weight.

But, I didn't get to my goal, and still haven't btw. I got within 10-15 pounds, but I'm still within 10-15 pounds a year later. Light year's stronger mind you, but still not at my goal.

I think discipline is the key as Mike and Chillen make clear, but also I am realizing balanced meals are making me happier and curbing cravings more.

So, about 400 cal meals, 5-6 times a day, all with some Protein, fat, and Carbs, about 30-30-40. Breakfast is bigger, mid morning snack lighter, (then mid-day workout), then lunch bigger, afternoon snack lighter, dinner-smaller than breakfast or lunch, and cottage cheese before bed.

That is working wonders for stabilizing my overall eating pattern. Still have some undisciplined times here or there, but I am cracking down on those one by one and will get this locked in pretty soon.

So, I guess the only thing I bring to this debate is that I think smaller balanced meals using mainly fresh foods is better.

I believe Betty Crocker said that in 1950, btw.

[Rich Knapp]

The difference between a conventional bodybuilding/strength cutting diet plans and a Paleo approach might be 100 carbs give or take. This is not a huge divide in my opinion.

When dieting down, that 100 carbs is a HUGE diffrence. This may be why you are having a problem.

Thats the total carb count difference between a cut day and re-feed day.

To put it in perspective 100 carb servings:

• 4 servings of oats
• 6 large peaches
• 4 mediam bananas
  
  or
  
• 592 grams of red potato

What would huge be to you? This sure is huge to me. lol

Sorry Steve I won't baby you this time around I want to see to make your goal and as long as people don't make you accountable you will fail.

I say this as a true friend. You enemy is the one that babies you.

[Chillen]

Originally Posted by Rich Knapp

When dieting down, that 100 carbs is a HUGE diffrence. This may be why you are having a problem.

Thats the total carb count difference between a cut day and re-feed day.

To put it in perspective 100 carb servings:

• 4 servings of oats
• 6 large peaches
• 4 mediam bananas
  
  or
  
• 592 grams of red potato

What would huge be to you? This sure is huge to me. lol

Sorry Steve I won't baby you this time around I want to see to make your goal and as long as people don't make you accountable you will fail.

I say this as a true friend. You enemy is the one that babies you.

Excellent.

[Rich Knapp]

The way I start out my cutting down is as follows. I'm sure not everyone wants to get competitive bber lean. You can't maintaint it for long anyways and to a point, getting winner lean (I don't put stage because many on stage could use 6 more weeks of cutting) is unhealthy.

1. Find Lean body mass
2. LBM x 1.25 = grams of protein per day
3. Protein grams x 4, that x 2 = daily starting cals.

Starting Carb grams are your LBM ( 1 gram carb to 1 lb LBM )

Take the "Starting daily cals" - protein cals (grams x 4 ) then - the Carbs cals ( grams x 4 ) this will leave you with the cals from fat.

Take that and divide it by 9 for the fat grams.

This is a macro 50/25/25 diet.

1 day a week I raise carbs 100 g's as a refeed and keep the metab system running.

When I stop loosing weight, I add 1 day of cardio. When I reach 3 days of 20 min cardio and I don't loose 1-2 lbs a week I leave the pro's and fats alone and drop the carbs 10g's per day across the board (including re-feeds).


Dieting ways are all subject to your age, sex, activities.

The fact of being dedicated, precise, consistent that goes for everyone.

People freak out and drop to many carbs when they stop losing. It only take a small adjustment in either cardio or a 10gram drop in carbs once you are at your starting point to start loosing again.
No need to freak out your body or take away all your adjustment cushion in one adjustment.

40-30-30 is good. I like the 50-25-25 and take advantage of the thermogenics of the proteins.

[Bill]

I dropped 30lbs in 4 months and got stronger doing a paleo type diet.

I ate meat or eggs and veggies for breakfast.
Banana snack
Lunch similar to breakfast
banana snack
dinner same as lunch

PWO i would have a shake with water, whey, banana, pb.

I dropped 6" around my waist and gained some muscle doing this. Now I am doing intermittent fasting, because I like the idea of eating what i want, but having a small window to eat it, but I may go back to what i was doing. I have gained back 15lbs, but waist did not change.