how to lose weight fast and what to eat when training

[NorCalMexican]

hey guys,im 5 ft 11 inches and weigh 197,i am a bit overweight and have been training for a little under a year,i stopped for a bit due to transportation to the gym but now thats not a problem,i want to see what you guys can recommend for me to eat daily and how many times so i can start losing weight and getting into shape,i will be going to the gym 5 times a week and eating is pretty much my problem, i dont know what i should be eating and how i should be eating,i know pretty much working my ass off at the gym will help my weight but i want to keep it off,if anyone has any suggestions on what my diet should be i would really appreciate it,and also is swimming better or equal to running? thanks guys

[ELPacman]

Well you can start by laying off the fatty foods and junk foods. If you can't do that you can't lose weight. If you can do that, start eating healthier. Try wheat bread sandwiches with maybe turkey or chicken(but turkey slices easier to get I think). Soup with the sandwich is real good cause you won't gain much weight from that lol. So as long as you work out and eat stuff that won't put on the weight you should end up burning more and losing weight. Also salads whenever you can but I know they can get dull pretty fast so try sticking with hard salads as I put it. Basically sandwiches with less sauces or cheese and mostly meats and veggies. Theres a lot you can do but to be honest, sometimes dieting seems more expensive than eating crap food because crap food is cheaper in most cases. Try sticking with the basics for awhile and see how that goes. I hope your routine is mostly cardio if you plan on losing weight. Good luck!

[NorCalMexican]

yea salad does get boring lol,yea i try to eat as healthy as possible and also eat tuna,yea i just want an idea of foods that i should be eating so i can lose and keep that weight off,i want to fight at middleweight which means i have to lose about 30 pounds,but yea thanks for your advice,anyone else with advice or suggestions would be coo,thanks

[Fearless]

I've been advised that:
"The less a man has touched your food, the better it is."

I'd just shop around the perimeter of your supermarket where the meat and fresh produce are.

[mgkirkpatrick]

Mate, it's simple. If you want to lose weight get in a calorie deficit. Expend more energy than you take in.

If you want to shed fat and retain as much muscle as you can, that's a different story. You need to eat small meals often to stimulate your metabolism, virtually eliminate sugar from your diet and try to stick to unprocessed food. A fat burning diet should be comprised of approx. 40% carbs, 40% protein, and 20% poly or mono saturated fats, with the majority of the carbs eaten at the start of your day and the protein throughout.

Here is a day's plan that, in conjunction with the exercise you say you are getting, I GUARANTEE will see the fat melt right off.

Meal 1: Oats/porridge with fruit and a glass of juice (This can be your one big meal of the day. Oats especially are a great clean energy source with a low GI, which means the energy will be slowly released over a long period of time)

Meal 2: Protein shake and handful of peanuts. (That's protein powder, not weigh powder, which is usually half carbs and used to bulk up)

Meal 3: Chicken and salad sandwich. (That's skinless chicken breast/thigh on wholemeal bread, not KFC on white. Definitely no dressing or mayo)(Use avocado for another good source of polysaturated fat)

Meal 4: Egg white omelette. (Whites because that's where all the protein is and not much of the saturated fat)

Meal 5: Grilled fish with steamed vegetables (Carrot, peas, brocolli, corn....NOT POTATO)

Meal 6: Protein shake

Remember these meals have to be small and taken every three hours. And drink a lot of water, it will keep you full to an extent and also helps burn fat.


Another tip.. exercising as soon as you wake up (before eating) will see you burn fat at something like 3 times the regular rate. Limit it to half an hour, because after that you'll be burning muscle, and don't forget to have a glass of water as soon as you rise to wake your metabolism up.

[kbpoetree]

well first off u must eat 5 or 6 times a day to keep ur metabolism up..i'm sure u know what foods are healthy and not..key is burning more calories than u take in..its simple..dont buy in2 all that no carb crap and etc...matter fact before ur workout carb up best u can(cant get a gr8 workout if your half dead)...even take in ur most caloric meal b4 ur workout...post workout get ur protein shake or high protein meal no longer than an hour after ur workout.

[Hi-Dro]

3-4 small meals a day
balance your diet and food

train hard
dont eat crap food
drink alot of water
sleep right

[NorCalMexican]

Thanks a lot guys,sounds like great advice and suggestions from all of you,i have actually tried eating healthy and of course lots and lots of water,i have already lost a few pounds and from not even a week of working out,i definetly want to burn excess fat that i have and keep my muscle on and also gain muscle and just get cut,my arms are already looking better,thanks guys

[gnbspop]

you might want to try cyclical ketogenic diet (ckd)

with this, you get your energy from fat not from carbs through 'ketosis'. and when the dietary fat is burned, you'll get it from stored fat and in the process burn it..


getting your energy from carbs is a bit strange cus your body automatically stores this and if you dont burn the whole intake, it turns into bodyfat (those love handles)... unfair right??


it's called 'cyclical' cus you have to load on healthy carbs on your "off" days (friday night, sat) for the week to come

[Earl-Hickey]

You sound like me, i am 6'1" was 211 and carrying a bit of excess fat.

my aim was to cut fat and build muscle, its a work in progress but im doing well

Basically i cut down on fat, i.e NO SATURATED FAT, NONE!

So a typical day of food for me would be

5.00am 1X Protein shake

8.00am 1X bowl of Oatmeal with Protein Powder

11.00am 1X Protein Bar

2.00pm 1X chicken Breast with salad

5.00pm Dinner (whatever i want, but not fat, usually fish, or a bit of fillet steak or something)

8.00pm 1X protein shake.


So basically i got 1 gram of protein per lb of bodyweight, but kept my fat intake to virtually nothing at all, drink ONLY water, or green tea (unsweetened).

Workout consists of AT LEAST 1 hour INTENSE cardio every day, and if you get time for 90 minutes, DO IT.

every other day work a muscle group HARD, Monday arms, wednesday chest, friday legs, sunday abs and shoulders.

DO that, with intensity, DO NOT SKIP ANY WORKOUTS, DO NOT CHEAT ON FOOD.

I lost 22lbs in one month, and am towards the second month, regained 4lbs of muscle, much more toned, look strong, powerful, not soft and flabby like before. Shoulders and arms are pumped, abs are coming through.



I cannot tell you enough, that you have to be absoloutley didicated, i have not had a beer, or so much as a biscuit in 2 months, when i am totally happy with my physique THEN ill cheat now and then, but not until then.

I belive that it's mind over matter, but you have to be so dedicated.


Ask any questions, ill help if possible.