Nutrition and Shopping

[thecooper]

Hey, I'm new to this site (as you can see by looking at my post count).

My name is Alex, I'm from New Orleans and I'm glad to see other "southerners" on the site.

I have a few friends who referred me to this site when I asked about general nutrition for weight loss. I used to weight 350 lbs. ( :shocked: ) and I've lost 80 over the past year by doing minimal weight lifting, a lot of bike riding, and lowering but calorie intake, but nothing too serious. I've heard of this stuff before (tricking) but never thought of it as a goal with my weight loss and overall fitness. I'd love to eventually be in the shape that many of you on here are. Anyways, I've been surfing the main pages for a week and I've cut my daily diet to this:

5am: 3 Eggs + Random Fruit
530-6:45 Is my weights or cardio
7am: Shake
10am: South Beach Meal Replacement Bar
12:30: Canned Tuna w/ Mustard on Toasted 100% Natural Wheat with a fruit.
4: Almonds (Blue Diamond Natural)
7:Chicken or Fish with Steamed Veggies

Does this seem okay?

I'm just looking for advice, I know most of you more calories than this, but I'm trying to shed a lot of weight, not bulk atm.

Thanks,
Go easy on me :wink:

[Caveman]

You need to work out the calorie/nutrient ratios of your food so you know exactly what you're eating so it can be tracked. For example if your weight loss stalls you have somewhere to look at what you can alter. So find out how many calories etc you're eating a day and keep this logged.

You've already dropped 80lbs so you've clearly been doing something right, the diet doesn't seem to bad, but keeping a log of your nutrients etc will allow you some room to work out where you can change things etc, such as dropping more carbs or increasing protein intake etc.

Also keep track of your weight numbers so you can tell if you're gaining strength etc, are you using a specific program or just doing whatever when you get in the gym?

[thecooper]

You need to work out the calorie/nutrient ratios of your food so you know exactly what you're eating so it can be tracked. For example if your weight loss stalls you have somewhere to look at what you can alter. So find out how many calories etc you're eating a day and keep this logged.

You've already dropped 80lbs so you've clearly been doing something right, the diet doesn't seem to bad, but keeping a log of your nutrients etc will allow you some room to work out where you can change things etc, such as dropping more carbs or increasing protein intake etc.

Also, my brother, who was never as big as me but still wants to get in shape, has been tracking his food with me, sort of a team effort...

Also keep track of your weight numbers so you can tell if you're gaining strength etc, are you using a specific program or just doing whatever when you get in the gym?

I just started keeping a book of everything I eat. I need to start writing down my daily weights,too. I've never thought of the nutrient ratios...

As far as weights, its been off and on. nothing permanent. Just going with friends to the gym and following their routine. My dad and I just build an addition to our house for a workout room. I will be basically on my own, which is why I'm seeking help now.

[Caveman]

Yeh the nutrient ratios will help because at some point you are going to stall with your weight loss, then you'll have to change something up to keep progress going, keeping logs just lets you see where you can change things easier.

Personally I think a consistent weight routine is the most important thing barring nutrition for fat loss over cardio and other such things. Get a good full body routine (starting strength is all over the training&conditioning forum) and stick with it, this will bump up your fat loss and metabolism and hopefully give you some extra muscle.

In terms of cardio I'd suggest you avoid running for now if you don't already as you could be at risk of hurting your joints until you bring your weight down a bit more, bikes, ellipticals, swimming etc are all good options.

Good job on the weight loss so far though, keep at it and you'll be all good.

[thecooper]

Yeh the nutrient ratios will help because at some point you are going to stall with your weight loss, then you'll have to change something up to keep progress going, keeping logs just lets you see where you can change things easier.

Personally I think a consistent weight routine is the most important thing barring nutrition for fat loss over cardio and other such things. Get a good full body routine (starting strength is all over the training&conditioning forum) and stick with it, this will bump up your fat loss and metabolism and hopefully give you some extra muscle.

In terms of cardio I'd suggest you avoid running for now if you don't already as you could be at risk of hurting your joints until you bring your weight down a bit more, bikes, ellipticals, swimming etc are all good options.

Good job on the weight loss so far though, keep at it and you'll be all good.

Thanks for the quick responses!

Yeah I'm going to keep biking/swimming until my weight drops. I've tried to run and it's just too difficult for me atm. I understand how hard some training can be but it's overkill for me.

[benh922]

running is really hard when you first start doing it, just go slow

[compleks]

Congrats on the weight loss so far.

Keep doing what you're doing. Train hard and consistently. Follow a specific program and track your progress.
The diet looks fine, but don't be afraid to mix it up so you get some variety in your diet. Some people advocate counting calories etc...
It works, but it isn't for everyone. See how you go tracking your food, but there's no need to be overly anal about it. Train hard and eat sensibly. Losing weight only takes a bit of will power and some common sense.

You have lost 80lbs already, so you are more than capable of losing the rest.
What is your goal weight?

[thecooper]

Congrats on the weight loss so far.

Keep doing what you're doing. Train hard and consistently. Follow a specific program and track your progress.
The diet looks fine, but don't be afraid to mix it up so you get some variety in your diet. Some people advocate counting calories etc...
It works, but it isn't for everyone. See how you go tracking your food, but there's no need to be overly anal about it. Train hard and eat sensibly. Losing weight only takes a bit of will power and some common sense.

You have lost 80lbs already, so you are more than capable of losing the rest.
What is your goal weight?

Im at 280 (varying) and I'm 5'11. I really don't know what my goal weight should be. :ouch:

[compleks]

Who cares.

Setting goals can be useful, but it's still just an arbitrary number. So long as you stay motivated you will be fine.

[thecooper]

Who cares.

Setting goals can be useful, but it's still just an arbitrary number. So long as you stay motivated you will be fine.

I know it's helpful to set goal weights for motivation purpose, but I've never really done so. I'm close to losing 100 lbs, so that's been kinda in my head, but nothing huge... Still counts I suppose. As far as final weight goes, I'm going to try and work more on body fat % and how I look in the mirror, not so much on my weight. As far as goals though.. I'm going to try and lose 30+ lbs this summer.

[compleks]

Excellent.

Sounds like you have everything under control.
Good luck mate!

[Ashtar]

If you want to trick then you might want to move away from focusing solely on the bicycling and no weight-lifting approach. The advice to lay off running until you lose some is probably good, but walking, progressive load-bearing, climbing hills, are all good. Actually you could even try to run up hills, because the impact from that is reduced (since you're not falling and bouncing as much compared to running on level terrain, or running downhill)

It would be good to practise standing one one leg (increases the load-bearing on it) as well as bouncing a bit on both feet (like with jump-rope, but don't try that until you feel comfortable jumping, but once you can it is good prep for running).

[thecooper]

If you want to trick then you might want to move away from focusing solely on the bicycling and no weight-lifting approach. The advice to lay off running until you lose some is probably good, but walking, progressive load-bearing, climbing hills, are all good. Actually you could even try to run up hills, because the impact from that is reduced (since you're not falling and bouncing as much compared to running on level terrain, or running downhill)

It would be good to practise standing one one leg (increases the load-bearing on it) as well as bouncing a bit on both feet (like with jump-rope, but don't try that until you feel comfortable jumping, but once you can it is good prep for running).

Sounds good, but as far as "hills" go... well... I live in New Orleans and if you heard about Hurricane Katrina and New Orleans, it's pretty much a city placed in a large bowl. No hills in sight. Would doing stairs in a stadium work?

We are about to finish the addition (weight room) to our house, so I will have weights available in a week or two.

Just for reference (ill calculate the nutritional values at work), yesterday I ate: (P) (C) (F)
3 Eggs(180) 15 1 11
Orange(45) 1 11.3 .1

Protein Bar(210) 19 26 7

Can Tuna(131) 29 0 1
on wheat(200) 8 40 4
Apple(55) .3 14.6 .2

Almonds(164) 6 5.6 14.3

Spoon Peanut Butter(190) 8 15 12

Tuna Steak(368) 79 0 3.4
Snap Beans (34) 2 7.8 .1

Total Calories = About 1600-1700.
Protein = 168g 49%
Carbs = 122g 35.5%
Fat = 53g 15.5%

So... (49/35/15)
Is that good.. bad? Should I be eating more? Maybe more carbs, like adding brown rice to my dinner?

Let me know,

Thanks.

[Aiden Bloodaxe]

My opinion / experience / Resources(arguable) shows that focusing on a lower carb & higher fat diet works the best for losing weight. Sorry if that fucks up anything you know / think. As long as you're on a caloric deficit you'll lose weight anyway.

[thecooper]

My opinion / experience / Resources(arguable) shows that focusing on a lower carb & higher fat diet works the best for losing weight. Sorry if that fucks up anything you know / think. As long as you're on a caloric deficit you'll lose weight anyway.

so.. I should cut out the bread and meal bar..?

I'm open to suggestions. :punched:

[compleks]

No, that's alright.

This is really a matter of opinion and preference now.
Your foods are fine and your total calories are good. Maybe some more fat, who knows...

Experiment a little to see what suits you best.

[Raima]

Im at 280 (varying) and I'm 5'11. I really don't know what my goal weight should be. :ouch:

Who cares.

Setting goals can be useful, but it's still just an arbitrary number. So long as you stay motivated you will be fine.

He really needs to know. If he's aiming to loose weight, he needs a target to hit. Like many have said, you've done great at loosing 80 lbs, keep going and adjust where needed.

Just to give some insight, I'm 5"11 also and I'm in the process of loosing weight. Most people from what I've gathered from this thread (http://www.trickstutorials.com/forum/showthread.php?t=59053), this is the average healthy range for our height.

154 lbs / 70 kgs light weight
165 lbs / 75 kgs medium weight
176 lbs / 80 kgs heavy weight

Depending on your muscle content, you can decide what to do. My plan is to get to 154 lbs with as much muscle content as possible, then look at bulking up to a max of 165 lbs. If you maintain a lot of your muscle, then just reduce your weight down to 176 lbs. You may need to mold your body a bit where needed. Just a few ideas.

I also suggest taking suppliments if you haven't already.

I take the following to reduce soreness, recovery time and stay at maximum health.

Everyday
Multi - Fill in the gaps where the diet doesn't cover
Vitamin C - Keeps the immune system high and reduces sickness
Flaxseed oil - Good for joints and weight loss
CLA - Stops fat cells from getting large again to help keep weight off
Zinc - Good for skin maintanence
Calcium / Magnesium - Strengthen bones and reduces muscle spasms. Good for avoiding shin splints too
Glucosamine / Chondroitin - To maintain cartlidge and the ends. Helped stop my hip popping
Super Greens formula - Cheat for vege intake. Good for alkalyzing too and reducing acid build up from poor diets or over training.
Goji berries - High in anti oxidents, also helps build up the immune system


Gymnastics/Martial Arts Training days
Creatine (Pre) - Increases ATP in muscle for harder workouts. ATP great for short intense bursts of energy
Protein Shake - non carb (Post) - Non carb keeps the muscle growth to a minimum while maintaining the current muscles. While muscle growth is good, it can screw up your weight loss records making it hard to measure your progress. The shake I use is also hyralized meaning it gets abosorbed into the body quicker.
BCAA (Post) - I use it mainly maintain existing muscle.


Cardio Training Days
Protein Shake - non carb (Post)
BCAA (Post)

[compleks]

He doesn't need to go out and buy all of that. It's cool if you have disposable income to spare, but it's not necessary by any means.

I wouldn't worry too much about the height to weight ratio. Just look in a mirror and you'll know where you're at.

How is the progress going anyway?

[epicguy11]

nice man nice

[Vegetable]

nice man nice

That was worth bumping an old thread.

[Finis]

Just get some exercise (just move about for that matter) and eat smart, also you'll find cutting down on the carbs will reduce the fat more than cutting down on the fats (olive oil is HARDCORE)
eat 0 to 2 peices of fruit a day
and eat Low GI foods

[Gravityjay]

I have come to the conclusion that cycling is awesome for tricking, andy durnford has convinced me of this, he cycles like a madman and is stupidly good!