Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
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Dieting, fat loss and seeing results
Everyone wants fast results, the pounds just don't come off fast enough! But the problem is your mentality. When it comes down to it, you are not willing to do what you need to do, you are not willing to give up certain habits or foods in lieu of habits / foods you really do need. You say you will do anything then you crumble to the effect of a craving or social gathering where you say 'oh well, its just this or that excuse'.
You have to be real and understand that for fast fat loss with obvious results you have to go hard and strict and forget taste, preference and all that jazz. It is all about serious fat loss for serious tone of muscle. It must be priority to meal plan, shop, eat certain things that may not be a favorite and keep track of your diet and training. These are small yet for some people, tedious measures but they can make or break your success. There has to be some sacrifice but you don't have to see it that way, as sacrafice. If you stop drinking or smoking that is a blessing to your body, a sacrafice to your wicked needs - oh well, overall you have to do what is best for your health. Now if you did not care about your health you would not even be reading this.
Yes there are diets with optimum calories, concerns for muscle loss, certain foods you just think are so healthy and so they have to be in your diet or super foods and super pills...........well throw those thoughts out. We are working with good OLD SCHOOL simplicity.
Most foods we eat, even the garbage, have some nutrients in there, bad, good or otherwise and you will survive - not sure how long, off foods like rotten ronnies but when you are looking to drop some fast fat without compromise you have to let it all go for a few weeks and do what you have to do. I know it can be overwhelming because for some of you this means many changes in thought and habit. Now I am not suggesting outright starvation, crazed fad diets nor super low crazy calorie intakes. I don't want you to fast for 40 days on lemon juice or take liquid meals for days at a time. There is a fine balance even when going extreme but I am saying you need to go extreme for extreme results.
You are not going to lose so much muscle and not get it back just because you go low cal or small portion for a small period. I personally do not like either option but here I sit, dieting for a contest, eating pittence and the same stuff every day but I am not really hungry, its all cravings when it hits. I still eat every 2-3 hours and am not hungry. I look great, feel great and am healthy and if I feel any light headed times I refeed with some clean carbs. Of course any suggestions I post here will not be contest diet, but you are going to get close to it.
You may say, where is the fruit and milk, thats healthy.....well, that is arguable. Fruit is healthy under the right terms and goals, for fat loss it won't help alot. Milk is not even needed in the diet at all but for fat loss its a fat and or carb, not the best item to be included and usually dairy is fully omitted but I did add some. Although the yogurt can be soy which is higher in protein and lower in carbs. You can replace the cottage cheese with chicken or fish to really tighten up the diet some more.
This is the idea, even if you are not competing, you are asking for results that those dieting for competitions get so you have to expect that it will take similar means to get those drastic results you are seeking. Still willing to read on? Many of my statements so far would be considered 'pushing it' and some would find arguement in some of my thoughts but have you seen my before and after shots and how lean you can get if you do it right? Have you seen my clients before and after shots??? None of them ever had health or bad issues with any meal plans and all found they ate better or it lead them to better eating choices and improved digestive and bowel functions. Check out the testimonials on my websites, and there will be more updated which are more recent. No one ever said their meal plan was crazy but...........many seem to lack the ability to apply it because they have poor meal planning and meal prep skills. You cannot succeed without food prepared to be able to follow your plan and without a plan you won't understand why its not working, what is not being done right.......how could you know without a plan? A plan that does not work can be reworked, but if you have no accurate account of 'what did not work' you cannot fix it and you would be surprised how far off we can be without writing it down.
Many times I will give my clients a notebook to log a weeks worth of everything they consume, and they have to be honest. By day 4 they usually tell me, 'wow, I had no idea I was eating like this. I can see where I am going wrong.' It is that easy. Of course I usually see more than what they figure is wrong but eventually you get the idea and are able to follow a plan without having to be so anal with logging although many keep it up simply because it becomes a tool for them to succeed. When you track your food in a program like fitday.com, you get a nice round idea of your macros and calorie intake, regarless of the margin of error. It is like bodyfat tests and scales, there is always a margin of error and those numbers are mainly to benchmark and track progress. To have a nice idea of your fitness means you care for yourself as you would your car or your other aspects in life where you actually do take time to track figures and put effort forth. Why not do this for yourself?
I don't care if you are 15 or 50, male or female, trained or untrained, chubby or obese. My answer still stands, you have to put forth an extreme effort and take it seriously. So no whining when you diet, you just do it.
Try to time your workouts so that when you are done training you can eat a meal. I take a whey shake pre workout and then eat breakfast after training.
Here is a sample:
Meal 1
4-6 egg whites, serving of steel cut oats
Meal 2
Whey protein and a small banana
Meal 3
4 oz of grilled poultry or white fish topped only with non sodium, non fat spice like ms. dash
eaten on top of 1 cup spinach and 1/2 cup brown rice plain or with a tbs udos oil/vinegar/fresh cracked pepper
Meal 4
3/4 cup dry cottage cheese, 2 tbs raw plain almonds, 3/4 cup chopped raw brocolli topped with
a tbs of Udos oil, cracked pepper, green onion and 1/4 cup fresh parsley
Meal 5
same as meal 3
Meal 6
Same as meal 2
Yes its repetative but it works. For an alternative idea try this sample:
Meal 1
1/2 cup cooked brown rice, 1/2 cup dry cottage cheese stirred into scrambled eggs (4-6 whites)
topped with chopped tomato, cuke, peppers.
Meal 2
1/2 cup shrimp/prawn/crab/tuna with 1/2 cup green beans and 1/2 cup black or red kidney beans already cooked, mix and top
with balsamic vinegar.
Meal 3
4 golf ball sized meat balls made with poultry, fish or vegetarian soy, low sodium spice, without bread crumbs, made with oats
instead and a variety of tiny chopped veggies (green beans, brocolli, carrots, peppers, mushrooms, onions), made by baking.
Meal 4
whey protein and 1/2 cup yam
Meal 5
4-6 oz cooked Fish or poultry roasted with bokchoy, yams, onions, tomatos, wine, parsley, basil, garlic. Easy on the yams but be
generous with the bok choy
Meal 6
2 celery sticks with a tsp of peanut butter each
With either of these samples you have to take in no less than 2 liters water per day, ideally a gallon or so. Water really helps with the fat loss. I also suggest a daily multi vitamin at least.
These are just 2 ideas but you can add a lot of variety by utilizing more of the limited choices of greens, starches and proteins.
All you have to do is follow it strictly for a few weeks, then tell me how much fat you lost, inches or lbs.
*note: when I say whey I mean a low carb, low fat whey which is at least 22gm protein or more, but soy is fine too if you are vegan and there are alternatives you can make to the menus if you do not eat flesh. Of course depending on your size you may need to slightly alter amounts or food choices if you have food issues/allergies etc.
You should never be hungry so when you find a hungry time, swig a whey drink.
I assume you know not to fry, to make sure to take skinless chicken and not use sauces, creams or items not listed including no juices as well as keeping coffee and tea sugarless and creamless. Watch your caffiene and do not take alcohol or else you can just forget the diet.
**never start any diet or training program without clearance from your doctor first.
< Message edited by Marc David -- 10/5/2007 9:05:31 PM >
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