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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Need some advice fine-tuning my intake
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Hi all,

I've been doing insanity for about 5 weeks now and loving it. I'm 5'10, when i started i think i was in the high 180's.. i weighted myself about 3 weeks ago and i was about 180.. and i'm about 171 now.

i'm happy with my progress, and want to trim a little more of the gut/love handles fat and build some more chest and arm muscles... that's my goal for the next 30 days or so.

I got the workout part set, but i need some help fine tuning my intake

I should probably note that i'm a BIG bread eater. I also usually eat 2 big meals a day. BTW, before doing insanity i had a really bad diet.. dunkin donuts, pizzas, pasta and hotdogs/meatballs.. no fruit, no veggies, no workout..

Anyway.. this is what my current intake is give or take

My usual breakfast.. almost every day (about 1-2 hours after waking up)
- 3 wheat slices or 4 fresh wheat bread slices
- 2 eggs
- 2-3 deli turkey
- 1 slice lean cheese
- 1/3 cup mixed frozen veggies
- coffee & OJ

Mid day snacks/Light lunch (2-3 of the below throughout the day)
- zone bar
- apple, grapes, carrots, banana
- special k cereal
- WHEY protein shake
- Wheat/turkey/tomato/lettuce sandwitch

*** do workout here ***
sometimes WHEY protein shake afterwards

Dinner (usually after workout)
- Healthy choice top chef (around 350 cals) with 2 wheat slices
- soup with 2 wheat slices
- Homemade dinner:
- chicken breast/2 hotdogs
- wheat pasta/rice
- fresh veggies


I take a multi vitamin every morning, I also try to drink lots of water throughout the day, eat SLOW, and try to space my snacks (I eat 1 zone bar over a couple hours)


So that's my current diet.. how many cals roughly is that? i think i need about 2.5k to maintain, 2k to lose some weight.. Should i tweak my diet and if so how?


Here's a transformation pic from a few weeks ago and the other day
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RE: Need some advice fine-tuning my intake
10/27/12 2:09 AM as a reply to 30secs.
Hi,

First, congrats on your progress so far! If you really want to maximize your results and know exactly how much your taking in vs putting out I would have to recommend a tracker like MyfitnessPal. Since your diet doesn't look bad, i'd drop the juice because of the calories and sugar though. Also, are you using a Heart rate monitor? Keep it up! Some of it will just take time emoticon

Regards,

Steve
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RE: Need some advice fine-tuning my intake
10/27/12 8:37 AM as a reply to 30secs.
JMO, but you are consuming way too much bread. Eliminate it if you are serious about this or accept that it will come off slower.

Set up an account at MFP and count calories .. learn about BMR, RMR and TDEE .. set your macros to 50P/30C/20F to cut and stick to it until you reach your goal .. sit back and watch it melt off, cuz it will.
Good luck!
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RE: Need some advice fine-tuning my intake
10/27/12 8:46 AM as a reply to 30secs.
Keep up the good work! Tough love time... waaayy too much bread! ...and did I see hotdogs in there somewhere? Watch out for processed meat! You might want to cut down the carbs at dinner time also. I eat hardly any carbs after lunch. The workouts will make you FEEL awesome but what you do in the kitchen will make you look awesome.
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RE: Need some advice fine-tuning my intake
10/27/12 9:33 AM as a reply to 30secs.
Thanks for the replies guys. So the consensus seems to be i'm doing alright but need to cut my bread intake.. it's going to be really rough for me as i'm already cutting my carbs by 60%.. I used to eat 2-3 bagels or half a loaf of fresh bread for breakfast.. and used to make and eat over 2 lbs of bread and pasta for dinner (on occasions). I could eat bread for days. it's going to be the toughest habit to reduce but i'll give it a try.

So far since starting insanity i've cut on pizza, meatballs, pasta binges, hot dogs, red meat, chocolate croissants, muffins, all fast food, fries, potato chips and more..

I wabt lose that last 10lbs.. if i cut my carb intake by half, how long will that take me?

Once i lose those love handles i want to go back to my current carb regimen to bulk up a bit.
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RE: Need some advice fine-tuning my intake
10/27/12 9:50 AM as a reply to 30secs.
I would not eat your starchy carbs in the evening. I would get them in in the morning when you need to get energy for the day. At night we are winding down and getting ready to sleep and we do not need to fuel our bodies with carbs that give our bodies fuel to go to bed and rest. We need to be sure we give it enough protein for the amino acids to repair our bodies durring our sleep.

I have my last meals of the day with just protein, green veggies and my "good" fats.

There are so many other carbs you can eat. I make a protein muffin with oats, whey, eggs and some other things that help me with those bread like cravings. I am not a fan of bread or gluten. Think of potatos, sweet potatoes, quinoa, rice, oats, barley... so many other options out there.

I would try restructuring when your eating your carbs to the Morning and see what that does.

That is what I do and those I work with get success.
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RE: Need some advice fine-tuning my intake
10/27/12 1:43 PM as a reply to falcon367.
Ive calculated my BMR, RMR and TDEE:

BMR: 1816, RMR: 2008, TDEE: 2814 conservatively.

From this it looks like im not eating enough..?? I probably eat less than 2000 cals per day, including all the carbs...


falcon367:
JMO, but you are consuming way too much bread. Eliminate it if you are serious about this or accept that it will come off slower.

Set up an account at MFP and count calories .. learn about BMR, RMR and TDEE .. set your macros to 50P/30C/20F to cut and stick to it until you reach your goal .. sit back and watch it melt off, cuz it will.
Good luck!
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RE: Need some advice fine-tuning my intake
10/29/12 6:25 AM as a reply to DealDiehl.
DealDiehl:
I would not eat your starchy carbs in the evening. I would get them in in the morning when you need to get energy for the day. At night we are winding down and getting ready to sleep and we do not need to fuel our bodies with carbs that give our bodies fuel to go to bed and rest. We need to be sure we give it enough protein for the amino acids to repair our bodies durring our sleep.

I have my last meals of the day with just protein, green veggies and my "good" fats.

There are so many other carbs you can eat. I make a protein muffin with oats, whey, eggs and some other things that help me with those bread like cravings. I am not a fan of bread or gluten. Think of potatos, sweet potatoes, quinoa, rice, oats, barley... so many other options out there.

I would try restructuring when your eating your carbs to the Morning and see what that does.

That is what I do and those I work with get success.


While everyone is different, you may be surprised to find out that carbs at night can actually improve weight loss! Check this out:

Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner

Just some info...
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RE: Need some advice fine-tuning my intake
10/29/12 8:10 AM as a reply to TheBandit27.
Interesting study. I would need to read the full article and know more about the 78 Police officers they studied, including gender, age, actual amount exercising...

Everyone is different, but all of my study suggests that most people do better with their carb intake higher in the am and much less in the evening.
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RE: Need some advice fine-tuning my intake
Answer Answer (Unmark)
10/29/12 11:44 AM as a reply to 30secs.
First off, AMAZING results for your first 5 weeks. Part of me wants to say, "if it isn't broken, don't fix it."

But since you've asked about your diet, yes, you're eating WAY too much bread. There's about 125 calories in a single piece of wheat sandwich bread. Looks like you're eating 6 or more slices per day. That's 750 calories of just bread. Try to cut that back to 2 slices and find some more beneficial sources of those 500 calories you just cut from bread. Your body will thank you. I'm also going to guess that you aren't eating your toast, dry. When you add in butter, jam or something like that you're probably at 200 calories per slice.

30secs:
Hi all,

I've been doing insanity for about 5 weeks now and loving it. I'm 5'10, when i started i think i was in the high 180's.. i weighted myself about 3 weeks ago and i was about 180.. and i'm about 171 now.

i'm happy with my progress, and want to trim a little more of the gut/love handles fat and build some more chest and arm muscles... that's my goal for the next 30 days or so.

I got the workout part set, but i need some help fine tuning my intake

I should probably note that i'm a BIG bread eater. I also usually eat 2 big meals a day. BTW, before doing insanity i had a really bad diet.. dunkin donuts, pizzas, pasta and hotdogs/meatballs.. no fruit, no veggies, no workout..

Anyway.. this is what my current intake is give or take

My usual breakfast.. almost every day (about 1-2 hours after waking up)
- 3 wheat slices or 4 fresh wheat bread slices
- 2 eggs
- 2-3 deli turkey
- 1 slice lean cheese
- 1/3 cup mixed frozen veggies
- coffee & OJ

Mid day snacks/Light lunch (2-3 of the below throughout the day)
- zone bar
- apple, grapes, carrots, banana
- special k cereal
- WHEY protein shake
- Wheat/turkey/tomato/lettuce sandwitch

*** do workout here ***
sometimes WHEY protein shake afterwards

Dinner (usually after workout)
- Healthy choice top chef (around 350 cals) with 2 wheat slices
- soup with 2 wheat slices
- Homemade dinner:
- chicken breast/2 hotdogs
- wheat pasta/rice
- fresh veggies


I take a multi vitamin every morning, I also try to drink lots of water throughout the day, eat SLOW, and try to space my snacks (I eat 1 zone bar over a couple hours)


So that's my current diet.. how many cals roughly is that? i think i need about 2.5k to maintain, 2k to lose some weight.. Should i tweak my diet and if so how?


Here's a transformation pic from a few weeks ago and the other day
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RE: Need some advice fine-tuning my intake
10/29/12 12:14 PM as a reply to AdStaffAndrew.
AdStaffAndrew:
First off, AMAZING results for your first 5 weeks. Part of me wants to say, "if it isn't broken, don't fix it."

But since you've asked about your diet, yes, you're eating WAY too much bread. There's about 125 calories in a single piece of wheat sandwich bread. Looks like you're eating 6 or more slices per day. That's 750 calories of just bread. Try to cut that back to 2 slices and find some more beneficial sources of those 500 calories you just cut from bread. Your body will thank you. I'm also going to guess that you aren't eating your toast, dry. When you add in butter, jam or something like that you're probably at 200 calories per slice.



Thanks! i'm happy with my progress, especially considering this is the first time i actually paid attention to what i'm eating.

Thoguh this past week i haven't seen much weight change which made me wonder if i was eating too little or not well or something.. so yesterday i actually spent some time calculating my intake and doing some analysis.

This is what i had yesterday (cut back on bread!). my TDEE is about 2800. Seems pretty in-line with what i should be doing right? althoguht i did have quite a bit of protein shakes.. is that ok and if not how can i up my protien intake without loading up on the rest?

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RE: Need some advice fine-tuning my intake
10/30/12 10:27 AM as a reply to 30secs.
Lose a slice of bread or the Zone bar and you'll be reaching 40%/30%/30% which would be a huge improvement over your previous. Oh, and eat a little more good fat. Olive oil or avocados are my favorites but cold water fish like salmon or tuna is another great source.
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RE: Need some advice fine-tuning my intake
10/30/12 1:06 PM as a reply to AdStaffAndrew.
AdStaffAndrew:
Lose a slice of bread or the Zone bar and you'll be reaching 40%/30%/30% which would be a huge improvement over your previous. Oh, and eat a little more good fat. Olive oil or avocados are my favorites but cold water fish like salmon or tuna is another great source.


so you're saying an intake of 30/40/30 would be better than the 40/40/20? how so? and yeah.. i guess i could introduce some olive oil with my eggs instead of margarine.. and more peanuts right? not a fan of fish or avocado..
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RE: Need some advice fine-tuning my intake
12/23/12 12:01 PM as a reply to 30secs.
Hey guys -- just wanted to share my transformation, thank evryone for their support and hopefully inspire the new comers.

It really wasn't hard.. and it was DEFINITELY WORTH IT!

Time to start building!! emoticon

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Showing 14 results.