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 Post subject: Daily Diet Plan
PostPosted: Mon Nov 24, 2014 4:17 am 
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Does anyone know where I can find a daily diet plan? A grocery shopping list of a big basket of food that I can eat every day.

I'm a 34 year old male, i weigh 195 at 5'10" I'd like to lose ~25 lbs. I have a rowing machine at home that i plan to use 5 times a week. (25-30 spm, 5000-10000 meters, 30-60 minutes/day)
The only diet restrictions I have are a dislike of Onions, Tomatoes, Peppers and Cilantro. (basically everything in Pico de Gallo)

In an ideal situation I would eat the same food for each meal every day and I would have the same weekly shopping list. I'm fine with that. The trouble I'm having is that I cant seem to find a grocery list or a perfect meal plan for 1 day of nutrition for a healthy adult. People have dietary suggestions, but it really seems like no one knows and that is giving me way too much wiggle room and the amount of research I have to put in to every day meals is exhausting.

Any nutrition advice that anyone can give would be so incredibly useful. Even if you could point me the right direction. Maybe there is a weight loss diet that is more cut to the chase and leaves zero room for me to "figure it out on my own".

:lol: , i'm so damn lazy.


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 Post subject: Re: Daily Diet Plan
PostPosted: Mon Nov 24, 2014 12:04 pm 
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As a skinny guy trying to gain weight, my goals are a bit different, but nutrition is fairly constant.

Try this. I used this to lose about 1 pound every 10 days when my mid-section was growing instead of my muscles.

This makes 4-5 meals, just double it to make more.

3 chicken breasts with some rib meat. This is the cheapest. Dice it up, throw it in a grill pan with a bit of olive oil and season to taste. (No cilantro ha ha, but I find that overrated. Anything with cumin or chili powder works for me).

Cook 3/4 cup of rice. Maybe less if you are afraid of the carbs.

A pile of vegetables. When lazy two 1lbs bag of frozen veggies works. Or if you are in a culinary mood buy some fresh and cut them up. Steam them or just toss them in a pot of water and heat them up and drain them.

Then divide it up in some plastic lunch containers and put it in the fridge.

For change of pace, substitute beef for chicken.


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 Post subject: Re: Daily Diet Plan
PostPosted: Mon Nov 24, 2014 1:35 pm 
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Location: Halifax, NS
I generally use a BMI Calculartor to get an initial handle on whether someone really needs to lose weight or not. 25 lbs will take you to the top of the normal range, so, assuming you have normal amounts of muscle, that's a good goal.

Use a Energy expenditure calculator (on this site) to determine the amount you need in order to achieve a weight loss at a reasonable rate (.7% of body weight per week is reasonable). .7% * 195 * 3500 calories / 7 days/week = 700 calorie deficit per week. Average your calorie deficit over a week. At least once a week you should be at maintenance or higher. At this rate rate it will take you 4 or 5 month to lose the fat but you should have minimal muscle loss assuming you are consistant with your training.

Once you know what you can afford to eat, go here: http://eatthismuch.com/

This site will give you simple menus that will hit your target. The costs may be optomistic. For example cheese is about 3 times as expensive as their estimate.

Edit: You need strength training to prevent muscle loss. Even bodyweight will do as long as it's challenging.

_________________
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD


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 Post subject: Re: Daily Diet Plan
PostPosted: Sat Feb 07, 2015 12:22 pm 
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Joined: Sun Dec 24, 2006 10:36 am
Posts: 1065
cudofcow wrote:
Does anyone know where I can find a daily diet plan? A grocery shopping list of a big basket of food that I can eat every day.

I'm a 34 year old male, i weigh 195 at 5'10" I'd like to lose ~25 lbs. I have a rowing machine at home that i plan to use 5 times a week. (25-30 spm, 5000-10000 meters, 30-60 minutes/day)


High Intensity Interval Training

A more effective method would be High Intensity Interval Training. It something you easy into.

You preform 20 - 30 seconds rowing sprints. You follow it by easy to moderate rowing for 90 seconds to two minutes.

Your repeat this sequence 3 - 8 times.

Thus, you entire rowing exercise program would be a total of 7 - 22 minutes.

Increased Post Exercise Metabolism

The reason this is more effective it that High Intensity Interval Training elevates your metabolism hours after your workout.

Thus, you end up burning more calories/body fat.

Frequency

Performing High Intensity Interval Training with the rower about three time a week.

Quote:
In an ideal situation I would eat the same food for each meal every day and I would have the same weekly shopping list. I'm fine with that. The trouble I'm having is that I cant seem to find a grocery list or a perfect meal plan for 1 day of nutrition for a healthy adult. People have dietary suggestions, but it really seems like no one knows and that is giving me way too much wiggle room and the amount of research I have to put in to every day meals is exhausting.


Analysis Paralysis

You are over thinking this.

Foods of Color

You vegetable choices should be vegetable rich in color.

Example: Green beans, squash, lettuce, broccoli, etc.

These foods are low in calories and high in fiber.

Wonder around the vegetable section of the super market and pick up the foods that you like best.

Meats

Any meat choice works.

Quote:
Any nutrition advice that anyone can give would be so incredibly useful. Even if you could point me the right direction. Maybe there is a weight loss diet that is more cut to the chase and leaves zero room for me to "figure it out on my own".


3 Day Recall

First, you need to know how many calories you consume in a day.

To do this you count everything you eat for three days to find you daily caloric intake.

Once you know that number, you...

Decrease Caloric Intake

You want to decrease your daily caloric intake about 20%.

Thus, if you are consuming 3000 calories a day, you'd decrease your caloric intake to about 2400 calories a day.

You will initially lose weight. However, at some point you're going to hit a...

Plateau

The plateau occurs because your body learns to maintain your body weight with the lower caloric intake.

It is a survival mechanism (The General Adaptation Syndrome).

Once you hit that plateau, you need to decrease your caloric intake once more by approximately 20%.

Thus, if you are consuming 2400 calories a day, you drop you daily intake to 1920 calories a day.

This will jump start your weight loss.

However, going lower than 1920 calories (roughly that area) a day is leads to...

Metabolic Damage

Every time you decrease your caloric intake, it slows your metabolism down.

At some point, dropping them too low is counter productive. Another topic for another time.

Quote:
:lol: , i'm so damn lazy.


Successful People

One of the common characteristics of successful people is that they are willing to do what unsuccessful people are won't.

If you want to drop the 25 lbs bad enough, you will do what it takes.

Kenny Croxdale

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Thanks TimD.


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