Post: #1

I have put this off for awhile now, and need to tackle this problem before it becomes a problem.

The problem for me is im VERY picky. I eat limited veggies and zero fruits (apples are eatable)

I need to cut out my sodas and daily junk food and develop a healthy diet.

Im about to start back working out regularly.

My diet needs to be high in protein. I am 5'10 and weigh 185ish. Got considerable fat on my stomach and around my waist. You cant tell with a shirt on though, but I have to lean up there and then add about 15 pounds of muscle. Would like to be 200lbs mostly muscle.

What does some of yalls diet look like a week?

Recommendations and advice much appreciated.

Post: #2

I started cutting out all soda's, bread and other excess carbs and it worked wonders for me.

Post: #3

I like bread alot, not sure if I could cut out that but I could switch to the whole wheat stuff i suppose.

Post: #4

I usually do a roast on Sunday nights. Beef or pork with sliced up Yukon gold potatoes. Lighty dust everything with Vegeta vegetable seasoning. Let it cook at 350 degrees for 2 hours(~20 min/lb). Leaves lots of tasty protein for post work meals during the week.

I also like to keep a dozen hard boiled eggs ready in the fridge. I'll make a salad with either Romain or green leaf lettuce, scallions,2-3 sliced up eggs, olive oil, red wine vinegar, black pepper and sea salt. If I have it I'll crumble some fresh feta cheese in there. I'll make a huge salad bowl's worth for dinner. This is usually my no workout night dinner.

I'll eat whatever fruit is available for during the day snacking. Usually golden delicious apples, peaches, plums, grapes, etc. I love bananas but they clog me up so I eat them in moderation.

Breakfast I'll do either eggs, toast and coffee. Sometime a raisin bran muffin or toasted bagel and some fruit.

I try to do some Apple Cider Vinegar lately after meals(thanks to this forum).

Post: #5

You honestly don't need all that many vegetables and fruit. Just make sure you get at least 1 fruit a day (apple or banana usually in the morning).

Keep in mind there are 3 major components: carbs, protein and fat

FOr carbs try to intake complex carbs such as wheat grains, which is generally bread. Calorie intake 50% from carbs. What you're doing is fine for bread. Just try not to have white bread all the time as it only contains a certain part of the grain and is just bleached white. Alternate every other day if possible. Soda and chocolate bars fall into the category of simple carbs, meaning they are ready for use as soon as you consume them. If you don't expend that energy immediately it is stored as fat. Category 3.

Second is protein. Around 30% of your calorie intake should come from proteins. Don't be picky here. Just remember that protein from eggs and milk is absorbed 100% whereas chicken absorption is around 35~70%. And other meats fall roughly into the same amount. This means that if you have a beef hotdog with a stated protein value of 10grams on the package, assume that you're only going to get around 4-7 grams of protein from it. (this is why the main ingredient in most protein powders is simply eggs)

Fat. Yes you need healthy fats which are mostly for your brain but also provide other bodily functions. Best foods to get this is from almonds, peanuts (debatable due to high saturated fats), fish. Bad foods include deep fried chicken, french fries, etc which just add the fat on your body that you don't need. Maybe our ancestors did thousands of years ago to insulate heat and stay warm but not now. That's what winter jackets are for.

Post: #6

200 lbs at 5 ft 10 in. sounds kind of heavy to me, unless you got a naturally muscular build or are have a broad bone structure. I'd say 180 lbs is a good weight, with a low body fat index, and healthy amount of muscle.

First off, definitely cut out all soda, candy, sweets (sugar/high fructose corn syrup), and processed foods immediately. Try to cut out a lot of cheese/dairy from your diet, especially sour cream. You have to start eating more fruits and vegetables, you must have some horrible shits. The best way to get fruit if you don't like it is to buy/make smoothies, also organic fruit is way more expensive, but it's way better tasting and healthier for you and the environment. Basically you can't really go wrong with smoothies, blend strawberries, banannas, frozen blueberries, black berries, peaches, pears, apples, just mix it up with whatever you're feeling.

Also lay off fried foods, like the last poster mentioned, avoid the fried chicken, french fries, etc. I'd probably avoid eating a lot of pizza, and pasta as well.

Typical meals I'll eat are:

Breakfast (organic): 2 eggs over easy, potatoes fried with diced tomato, onion, peppers, topped with guacamole,

Bagel with cream cheese, salmon lox, diced onion

Lunch (organic): Turkey sandwich (tomato, onion, pickle, lettuce), cheese, mixed fruit smoothie

Dinner (organic): Salad topped with chopped grilled chicken, Fish tacos with rice and beans with guacamole, grilled steak with a side of grilled vegetables

Post: #7

I've gone Primal. I'm over 40 and I got soft. Literally, so I'm back in the gym and eating like I still want to fuck 20 somethings.
http://www.marksdailyapple.com/primal-bl...z1hclap3w3

Post: #8

You could also try Weston Price version for primal, more whole foods, it allows bread, but has to be sprouted. Eventually you might want to get off. But cold turkey can be too much for the body if your older.

Post: #9

Dash,

It sounds like your biggest issues are soda and fast food. Alcohol could be an issue also. Shit, those 3 things are the leading cause of obesity in America. Minimize those things. Use them occasionally when you need to but not all the time. Avoid fast food !!!

Here is a sample of my summer time diet.

(05-18-2011 04:49 PM)Giovonny Wrote:  8am - smoothie (bananas, almonds, dates, coconut flesh, honey, protein powder)
9am - fresh fruits and nuts
10am - 5 or 6 egg whites, one whole egg, scrambled with veges. and tortillas.
1pm - fish, chicken, or steak tacos
3pm - peanut butter and jelly sandwich (pre work out)
6pm - another big meal (grilled chicken/fish/steak with brown rice and veges)(post work out)
8pm - fruit smoothie or salad
before bed - protein shake.

I eat whatever I want on the weekends.

OG's diet and advice is also very solid..

(12-26-2011 02:14 AM)OGNorCal707 Wrote:  Breakfast (organic): 2 eggs over easy, potatoes fried with diced tomato, onion, peppers, topped with guacamole,

Bagel with cream cheese, salmon lox, diced onion

Lunch (organic): Turkey sandwich (tomato, onion, pickle, lettuce), cheese, mixed fruit smoothie

Dinner (organic): Salad topped with chopped grilled chicken, Fish tacos with rice and beans with guacamole, grilled steak with a side of grilled vegetables

Lot of good info on the forum in you search around.

Post: #10

(12-26-2011 02:14 AM)OGNorCal707 Wrote:  200 lbs at 5 ft 10 in. sounds kind of heavy to me, unless you got a naturally muscular build or are have a broad bone structure. I'd say 180 lbs is a good weight, with a low body fat index, and healthy amount of muscle.

Actually, 200lbs at 5'10 is a 34" waist (that's my stats) although if I drop down to 190lbs, I wear 32" pants. 180lbs at 5'10 just makes me look too slim, but I woudl wear about 30" pants.

(12-26-2011 02:14 AM)OGNorCal707 Wrote:  Typical meals I'll eat are:

Breakfast (organic): 2 eggs over easy, potatoes fried with diced tomato, onion, peppers, topped with guacamole,

I have to be honest with you man, that's not really a good breakfast to eat frequently if you are trying to maintain a nice, trim waistline.

I would get rid of potatoes as that is just a heavy starch, and I would only eat 100% egg-whites, not eggs over easy. Guacamole is NOT a healthy good fat as many people believe it is, get rid of guacamole. I woudl substitute Guacamole for a couple of EFA (essential fatty acids) pills with your breakfast - and ditch the extra calories you do not need!

(12-26-2011 02:14 AM)OGNorCal707 Wrote:  Bagel with cream cheese, salmon lox, diced onion

Wooaah Bagel with cream cheese after you had guacamole, potatoes and whole eggs for breakfast? Bagel has a whopping' 450 calories alone!! Nooo way man!! I would substitute my mid-morning snack with a piece of fruit like a mango, or grapefruit!

I implore you to get rid of salmon, despite many myths that Salmon is a great diet fish food...it's not! Packed with way too much sodium!! Stick to wild caught, WHITE FISH: Flounder, Tuna, Swordfish, Mahi-mahi, Lobster, Shrimp, Grouper etc.

(12-26-2011 02:14 AM)OGNorCal707 Wrote:  Lunch (organic): Turkey sandwich (tomato, onion, pickle, lettuce), cheese, mixed fruit smoothie

aaah Turkey...another myth!!! Turkey is NOT good for you, eat wild caught, white fish instead!! And do not mix another Starch from bread (turkey sandwich) with the added sugar calories of a fruit smoothie - that's a recipe for disaster in your body!

(12-26-2011 02:14 AM)OGNorCal707 Wrote:  Dinner (organic): Salad topped with chopped grilled chicken, Fish tacos with rice and beans with guacamole, grilled steak with a side of grilled vegetables

RICE AND BEANS AND more guacamole.....again? That's is an enormous amount of COMPLEX CARBS! Oouuucchh!

Grilled Vegetables? OOOHH NOOOOO! vegetables should be eaten RAW, UNCOOKED or they lose 100% of their nutritional value! Heat kills natural enzymes in ALL veggies!!



Sorry GNor, this diet is NOT a healthy one to trim sub-q fat below your skin! If I were your nutritionist, I would stick more raw, uncooked green veggies in your diet (Spinach, Cucumbers, Celery, Romaine Lettuce (not iceberg)...and more fruits: Mangoes, green apples, Grapefruits, oranges.

Not to mention that should add 1 gallon of daily water intake to your diet.


However, if this seems ot be what you like, that's cool, anything in moderation is acceptable, but getting rid a lot these starches and sodium in your diet would cut you up faster than killing yourself in a ab-machine at the gym.


Mixx

Post: #11

Mixx,

Yeah I'm certainly not a nutritionist, nor was I trying to spend a bunch of time thinking about different combinations of foods that I eat throughout the week, I just jotted down some quick ideas.

I don't doubt your knowledge, but I'm still pretty happy with my wild caught Salmon and free range turkey, thanks for the input anyways.

Also yeah bagel and cream cheese is not exactly the most diet friendly meal for sure, but I wasn't saying that I eat that after an egg and potato breakfast, that's just something I eat for breakfast maybe once or twice a week.

Your diet recommendations are good, definitely better than mine, I was simply trying to offer a little advice to Dash, a guy who straight up says he drinks soda and eats junk food, and doesn't like fruits or vegetables. It would be harder for him to dive into a raw diet like you suggest, as opposed to some of the things I recommended to him.

Oh yeah I think 200 lbs is too heavy for most guys at 5 ft 10 in., I am the same height at 170, I don't doubt that you are more muscular than me, but I feel like our natural "genetic frames" dictate that a lot. I see guys my height that are naturally muscular and have a broad bone structure, that are able to stack on muscle more easily. I hit the gym everyday, have a well defined muscular body, flat stomache, and very little body fat, so my diet/workouts do it for me.

Post: #12

(12-30-2011 02:45 PM)OGNorCal707 Wrote:  Oh yeah I think 200 lbs is too heavy for most guys at 5 ft 10 in., I am the same height at 170, I don't doubt that you are more muscular than me, but I feel like our natural "genetic frames" dictate that a lot. I see guys my height that are naturally muscular and have a broad bone structure, that are able to stack on muscle more easily. I hit the gym everyday, have a well defined muscular body, flat stomache, and very little body fat, so my diet/workouts do it for me.

I think the difference is in the older you get. I don't know how old you are, but the older you get, the harder you must work (and the wiser you must be) to maintain yourself.

I no longer do weights in a gym, I focus more on natural exercises: push-ups, pull-ups, climbing hills with a weight vest, Yoga and using my own body weight to exercise and tone up muscles.

I'd guess you can eat a lot of the foods you mentioned and kiss the sky because youth plays a major role in your metabolism, but when you get to be almost 40 like me, and look near 10-15 years younger.....well: BANG!


Mixx

Post: #13

Yeah, I've noticed pretty good gains just by dropping excess carbohydrates and particularly sugars. Breakfasts are now a slice of frittata (the awesome convenience food, truly--binds together whatever excess meat and veggies you have in the fridge and reheats well in the morning) and maybe some kimchi. Coffee and tea are now without sugar entirely, and I just don't each much. It's working out pretty well, actually, although I probably eat a little too much eggs and whole milk for my cholesterol level...

Post: #14

if you're really picky start introducing other, healthy foods slowly.

find stuff thats similar in texture, taste, or even shape to the food you already eat and prepare it the same way. eat little bits until its tolerable, then move onto a different food. make yourself try something new every week.

Post: #15

ive gone primal a week ago. feel awesome.

this is pretty much what i eat now

scrambled eggs + bacon for breakfast (mmm bacon)
protein shakes with fullfat milk and some berries
tons of veggies, chicken, steaks
nuts

no softdrinks, bread, pasta, rice, potatoes none of it.

Post: #16

no way i could cut out bread, pasta, and rice out of my diet.

i should see considerable results from cutting back on soda and fast food alone, not to mention all the cookies and icecream I eat.

ill cut back on that stuff then try to add in more healthy foods.

Post: #17

try to replace your sweet stuff with protein shakes/smoothies.

you dont have to cut it out, try for whole grains

Post: #18

(12-30-2011 05:29 PM)Dash Global Wrote:  no way i could cut out bread, pasta, and rice out of my diet.

i should see considerable results from cutting back on soda and fast food alone, not to mention all the cookies and icecream I eat.

ill cut back on that stuff then try to add in more healthy foods.

Dash, keep in mind that no matter which route you take with respect to eating healthier, you'll always fail if you say things like "no way i could cut out [insert food here]..." If eating healthy were easy, most of America would be thin and in good health. Self-discipline is the key to success.
Good luck.

Post: #19

(12-30-2011 05:29 PM)Dash Global Wrote:  no way i could cut out bread, pasta, and rice out of my diet.

i should see considerable results from cutting back on soda and fast food alone, not to mention all the cookies and icecream I eat.

ill cut back on that stuff then try to add in more healthy foods.

cutting the sweets is good but carbs really make you feel like shit. you will feel like a different person when you cut the carbs. you dont even realize how much that stuff makes you feel like shit untill you stop eating it.

Post: #20

Hey Dash, I tried the tim Ferris slo-carb diet before and it really worked wonders for me. I dropped 30 pounds on that shit quick. But listen to Mixx if anyone because he really seems to know his shit. I'm on the verge of hitting diet and training again too because my look is seriously going downhill too, Man. Time to get serious again. They say 80 percent of losing weight is diet, so find a good plan and fucking stick to it. I liked Ferris' plan because of the one day a weak cheat and gorge yourself to be honest. And it worked.

good luck, bro - you can if you decide to!

Beyond All Seas

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling

Post: #21

(12-30-2011 05:29 PM)Dash Global Wrote:  no way i could cut out bread, pasta, and rice out of my diet.

This right here tells me you're not ready so....but anyways, at least the ferriss plan will give you that once a week.

But dude seriously you have to make sacrifices if you want changes. I'm pretty chubby right now too but even i know that.

Beyond All Seas

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling

Post: #22

Eat pussy. The original calorie free snack. And you're guaranteed to lose weight chasing after it.

I'm in "prison" so my diet can be controlled more easily than being in the free world.

Morning chow:
small serving of eggs
bowl of oatmeal, typically flavored with a bit of brown sugar and raisins.
glass of milk

In between snack:
Syntha-6 protein shake

Afternoon chow:
4.5 oz pack of tuna*
handful of crackers

In between snack:
Syntha-6 protein shake

Evening chow:
Usually a balanced meal, but when I want a fucking cheeseburger I eat one and don't have any regrets.

I have been drinking about 5 redbulls daily but have cut those out as of TODAY! Fuck me running those things are addictive. Trying to use ACV instead.

Right now I'm 5'11" and 185ish. Someone said today I was starting to look buff, so something is working. Should also add my work requires labor and I'm on my feet most of the day doing something. Just being active burns calories....which is something too many Americans have forgotten.


P.S. Don't listen to Mixx. Guacamole is only .00256 percent less enjoyable than sex. Both of course are bad for you. If guacamole makes me fat, then so be it. I'll die fat and happy....with avocado stains all over my wife beater.

Post: #23

(12-30-2011 05:29 PM)Dash Global Wrote:  no way i could cut out bread, pasta, and rice out of my diet.

i should see considerable results from cutting back on soda and fast food alone, not to mention all the cookies and icecream I eat.

ill cut back on that stuff then try to add in more healthy foods.

You can still eat these things but you will have to convert to healthy options. I love Pasta also and will never give it up, but I have switched to whole wheat pasta and its just as good. There are rice options and other grain options for pasta also that are lower in the carb count.


For rice switch to Basmati, Basmati rice is still in its whole unprocessed form. Balance this with Brown rice from time to time.

Bread eat Rye.. White Bread tastes like shit. Only North Americans prize Wonder bread as being quality bread.. after eating quality brown breads, pumpernickel, and rye's I wouldn't even give Wonder Bread to my dog its a tasteless sponge.

Its just a matter of retraining your pallete to eat and enjoy real food. I crave healthy food now... Just explore and find what you like. Take on nutrient dense foods and limit the % carbs plays into your daily diet.

You can cut out crap like cookies and soda and yes you will see improvements but doing the full circle will get you where you need to be quicker. My body has been transformed and my metabolism is back up.. so I can enjoy a greasy burger or pizza from time to time with no negative effects. You can easily get your body to that same level.

Post: #24

(12-30-2011 05:29 PM)Dash Global Wrote:  soda and fast food, cookies and ice cream.

This is probably your biggest issue. Cutting way back on that stuff will help alot.

Find healthy substitutes...

Soda = Iced tea sweetened with honey and lemon, or water with a splash of juice mixed in it.

Fast food = Avoid Mcdonalds, Burger King, etc. Look for more "mom and pop" type of restaurants that serve healthier food. I like Mexican food because its quick, and affordable. Just get it without sour cream, alot of cheese, and guacamole. I usually get 4 chicken tacos, which are - Corn tortilla, grilled chicken, cilantro/onion, beans, chopped tomato. From a clean place, not a nasty little taco shop. We have excellent food trucks here in SF.

Also, I have a Japanese place that serves a grilled chicken bowl over rice. I know people say rice is bad, but if you go to Japan, you don't any obese people, and they eat rice all day.

I always call and order it about 10 minutes ahead of time, so when I get there, its ready. I need it fast.

Cookies = Fuck. I love cookies. In moderation.

Ice Cream = I make fake ice cream out of frozen fruit. This product works great...

http://www.yonanas.com/

(12-30-2011 05:29 PM)Dash Global Wrote:  no way i could cut out bread, pasta, and rice out of my diet.

You don't need to. Just substitute for healthy options.

White bread = Whole grain or whole wheat bread on moderation.

Pasta = There is whole wheat and brown rice pasta but most of it sucks. I use polenta sometimes and just eat the highest quality pasta I can find, That 99 cent spaghetti is basically the same as white rice. Use in moderation.

Rice = Brown rice

Get your shit together now dude. The older you get the harder it becomes. Diet is the most important thing. Watch your drinking too.

Post: #25

I'm going to detox come the 2nd of January until 18th when I go to Thailand. Tomorrow will be a feast of epic proportions and I'm going to finish off any chocolate and sweets I have in the house. Will be no fizzy drinks, chocolate, crisps or junk. Cutting out wheat, caffiene, dairy & carbs and eating lots of meat, veg, fruit and nuts. I'm not trying to lose weight as such as I'm quite light & skinny anyway but I've got a bit of a belly and a flabby mid section and want to eat quite healthy and cut out the crap for a couple weeks before I have a mad binge in Thailand for the next 4-5 months.

Did a detox like this before for just 5 days and lost a few pounds so should be relatively easy for anyone looking to lose some weight to do so.