DIET issues, dire need

[RyanA]

I am at my wits end trying to lose some weight.

I am trying to develop a routine diet that I can consume rather consistently. I really do not think I consume too many calories so I do not know exactly what the deal is. I basically have trouble finding foods I like and that are healthy. I have come up with an outline of some meals with some substitutes for variety but keeping the main template the same.

Pam, if possible could you try to plug some of this stuff into your program and get some numbers for me to work with? I am not even sure what some of the servings should be on some things; if they seem off, then yell my way.

Anyway, I am going to post the plan and see what you all think.

_breakfast_
smoothie:
1 banana
~1.5 scoop protein powder (180 calories, 6g C,33g P,2gF)
1/2 cup soy milk
water/ice
1 cup plain non fat yogurt

2 eggs (with leftover chili,chicken, beef if I have it)

_lunch_ ( I am usually on campus so it has to be packable)
1 cup mixed cooked veggies
1 cup mixed nuts
one can tuna
1 apple
water

_dinner_
boiled chicken breast or chili or grilled lean beef
1 glass of 1% milk (then water) (what do you think of this?)

(steamed)squash and spinach OR

healthy salad:
beats, raisins, cucumbers w/ olive oil,flax seed dressing
other good ingredients?

canned pineapple or oranges

I have been playing basketball Wed for 30 min, Thurs for 30 minutes, Saturday for about 90 minutes, Sunday for 90 minutes plus lifting 3 times per week for 30-60 minutes.

In addition I ride my bike all over the place everyday and spend some time walking each day between classes. Is there something I am missing?

[Pam]

Hey Ryan. Its late and I still need to get the kids to be so I'm just going post up your intake. Its not 100% accurate because I didnt know serving sizes for everything but I think its close. I went for the squash instead of the salad mostly to save time. Used 5 oz tuna and 4 oz chicken for dinner and 3 oz chicken for breakfast.

I'll write more tomorrow but my initial advice would be to cut back on those nuts. In the nuts alone according to my program you're getting 66 grams of fat. Now I know nuts are good fat but I think you need to cut back.

Anyway, here are your totals:

Calories 2145
Fat 88
Sat fat 15
Carbs 171
Protein 177
Fiber 26
Sugar 107

That calories would go up with the salad. I'll get %'s figured out for you tomorrow if you havent already done so. If you do figure them out will you post it.

I need to run now, will get more to you tomorrow and break it down by meals for you.

[RyanA]

WOW, thank you so much, that was incredibly fast.

So, yeah I looked into the serving size on the nuts and I was way off. Probably more like a 1/4 cup. I am not following this strictly yet.

I dont know if I really need % but meal breakdowns would be great. I have just been exhausted lately and all I can think of is my eating. I have been feeling really stuffed at times and then really hungry at others. I feel I eat pretty consistently but it isnt working so this is my plan of action.

Looks like I will have to find another way to up the fiber because the nuts did a good job. I will see what I can do.

If others have food favorites that you guys find easy I would love to hear them. School is so crazy right now, it is hard to find time to do really elaborate stuff.

Oh, one other note Pam, I am thinking of eating the entire can of tuna so i think that is like 8 ounces? and then probably 1 medium chicken breast ( and that will be what is consumed most), OH, i guess the chili will help with fiber a lot.

Anyway, Thanks a lot.

[Smoke]

Hey Pam,
It appears that there is more than one of us with this similar problem of eating and not being able to lose. I have a suggestion that we could try or not if no one else is interested. Since you seem to be our nutrition guru of sorts how about you come up with a weeks worth of meal plans geared toward good nutrition and losing some weight. give us a day or 2 to get together what we need to purchase and each of us stick to it (best as we can) and see what the results are.

I relize we each probably have different calorie needs but maybe just do a basic plan and then add in options for extra calories.

I know this might be a big order but you want to be a personal trainer...so train me.

I'd be game to try it, any other interest out there?

[Pam]

Smoke Smoke Smoke, what are you trying to do to me?

Let me point out this little tidbit that I learned from the ISSA message board. If you are not a registered dietian or nutritionist or have some kind of certification you cant leagally give out nutritional advice as a personal trainer.

Ok seriously, I just dont think I have to time to sit down and do that. I barely have time to go to the bathroom. But here are my thoughts on that even if I did have the time. I dont know about anyone else but for me having to follow a "diet" never ever works. Everyone has such different tastes and I can almost guarantee that no one could choke down the concoction I make for my protein shake.

I've had my diet looked over by a fair number of people, from a Registered dietian to a physiologist, and the only advice I was given was to maybe try to increase the number of fruits and veggies I get. So for what its worth here is my advice.

I think if you are trying to lose weight it is so important to write down and weigh and measure what you eat. For me its just become a habit, but you dont have to do it all the time. I think doing it for a week or two to start with and then checking yourself every so often is good if you really hate writing things down. But I think its important to actually see what you are getting. Its really the only way you can make the right changes.

I also think that setting ratios is important. I like a 40/40/20 split. I just think thats a good healthy way to break down your ratios.

A couple other things to keep in mind are one fiber...you really should strive to get in at least 35 grams a day. When fiber leaves the body it take fat with it. I try to get around 40-50 grams a day. If your not used to it I highly suggest you dont up your limit all at once.

Its also important to keep saturated fats down. I dont like to get more than 15 grams a day and strive for even less than that. One thing you need to keep in mind is that though there are good fats and they are good for you too much isnt. When you increase your fat, even if it is with good fats, you need to adjust for that the rest of the day.

Not much help there was I smoke

[Pam]

Ryan, first off I think knowing the %'s is really important. If you are eating a decent amount of calories but getting 40% of those calories from fat adjustments need to be made.

Ok so I entered in the new amounts for you, the 1/4 cut nuts (I'd cut that back to 1-2 ounces a day)...that really decreased everything, and upped the tuna and here is where you stand now:

Calories 1744
Fat 43 grams
Protein 187
Carbs 155 grams
Sat fat 10.5
Fiber 19.2

So ratios are 43% Protein/ 35% Carbs/ 22% Fat, pretty good actually. But not near enough calories to sustain what you do all day/week.

Here is my question though...well actually an observation and a question. One, you're not taking in enough calories. Just looking at what you do and knowing your age, and that your a guy I would say you should be getting in between 2100 and 2300 calories a day or more. I'll try to find a formula I have and see if I cant pinpoint that more accurately for you.

I'm a prime example of having to eat to lose. When I dont eat, I gain weight...lucky me. You need to fuel your body just like you do a furnace. I know you know that. The one thing I did notice is that you get all your food in three meals. If you can it would be much much better if you could get in 5-6 smaller meals rather than 3 bigger ones. It will keep your metabolism going. I'm not sure how long you go between eating but I really recommend smaller meals more often.

Also, what do you eat on the weekends? Really with what you posted, assuming your metabolism isnt all screwed up, you should be losing something. Again like I said you need to eat to lose but I would think with what you have there you should be losing even if your meals arent spaced. Keep in mind that even one day of binging can screw a whole weeks worth of eating good. Do you go out and drink or down a bag a chips on the weekends?

I really think, though I know it would be a pain, and trust me I understand crazy schedules and no time, but I think it would be really beneficial to you to weigh and measure and write down what you eat for an entire week.

As far as the chili increasing your fiber becareful with that. One cup of chili with beans/no cheese has 340 calories, 14 grams fat, 5 grams sat fat, 27 carbs, 22 protein and 7 grams of fiber. Not a bad amount of fiber but the fat is high.

My suggestion for an easy way to increase your fiber would be to pick up a box of All Bran, All Bran Extra fiber or my favorite Fiber One. Fiber one has 14 grams of fiber in 1/2 cup. I know this will sound gross but I throw some in with my protein shake sometimes or sprinkle it on top of my yogurt. Or just eat it for breakfast. It kind of has a sweet taste to it so its good if you get a craving for sugar...not sure if guys get that.

Oh, here is the breakdown by meal:
Breakfast:
Calories 706
Fat 18.1
Carbs 57
Protein 79

Lunch:
Calories 533
Fat 18
Carbs 30
Protein 62

Dinner:
Calories 373
Fat 7
Carbs 34
Protein 46

Snack:
Calories 132
Fat .5
Carbs 34
Protein 0

The snack was the canned fruit which if you can I'd stay away from. Most of that stuff is packed with sugar.

Does that help at all? I think you're on the right track Ryan and I think its great that you are so aware of you are eating. Most 20 something year olds dont even think about what they put in their bodies. I think if you work on making a few changes you'll get there. Start by increasing your calories...but dont do it all at once.

Oh I know what I was going to say. Are you measuring your bodyfat at all? Is it possible your swapping fat for muscle? If you're just going by the numbers on the scale I'd recommend trying to find out your body fat % and have that checked on a regular basis. Here's what I used to do before I got my bodyfat scale. First let me say that I know they arent real accurate but it does let you know if I'm going up or down. I would go to a store that sold them and just jump on the scale or use the handheld one they had there. Like I said, not real accurate but it was nice to know when the scale was reading the same weight my bodyfat was going down.

Jack or fish may have something to add here that I missed but my suggestion is smaller more frequent meals, up your calories and more fiber.

You'll get there Ryan...its not an easy road but you will get there.

[RyanA]

Thanks again Pam.

Let me make sure I answer everything here.

So, this is going to be my daily plan however I am going to take some meals and eat foods I enjoy, but try to cut back on the portions(ie 6 inch subway instead of 12 inch subway har har har). Hopefully I can put these on days that I do some of the exercise I have lined up. Currently my only day off is Tuesday but I need it.

Yeah I am a big guy and I was afraid the meals wouldnt add up but I forgot to add a post workout whey shake with 2 scoops protein powder and some water. That would give me 240 more calories and more protein.

I dont plan on eating the canned fruit all the time, mostly oranges but pineapple is something I really like and almost never eat so once in a while I am going to enjoy that.

I am trying to cut out the carbs at first and then gradually reintroduce them and see if I can get a jump start. This is all going to be a big improvement on what I am eating now. Well, when I eat at home it is all fine, but I have been going out for lunch almost every day when I am on campus and that is really killing me.

From the meal breakdown, it looks like I could use some more carbs at lunch to carry me throughout the rest of the day so when I introduce them again, I will probably have a tuna sandwich on whole wheat(which is the only bread I have been eating for about 3 years) or cut the nuts and have a peanut butter sandwich.

I, like most people, need to get more vegetables and fruits so I made sure to work those into the meals. I am pretty fortunate because I actually really enjoy eating carrots, brocolli, bananas, et cetera; I just have trouble finding the time to prepare them so I dont get enough.

I think 2100-2300 calories is a good number to start. I will likely 'zig' it up ala Dr. Squat on a few days to keep my metabolism from dying.

I need to get going to class, thanks again!