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Posted on 1/30/18 at 9:21 am
Posted on 1/30/18 at 9:21 am
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This post was edited on 11/17/21 at 3:33 pm
7
Posted on 1/30/18 at 9:24 am to GermantownTiger
Salmon, tune or chicken can be cooked in under 30 minutes. Add some brown rice or quinoa (can cook in bulk and just re heat) and then some sautéed veggies while fish/chicken is cooking. Or cook chicken in bulk and just reheat. Throw in a few slices of avocado and you should be set.
Posted on 1/30/18 at 9:28 am to Buck Dancer
I did get a crockpot recently as well. Want to start meal prepping on Sunday for all my dinners of the week
Posted on 1/30/18 at 9:29 am to GermantownTiger
You need more fruits and veggies that is what people are going to say...
Something that I used to cook and is very easy to do.
Satuee onion, bellpepper, and some garlic, put aside and brown either some lean ground beef or turkey. Have some rice cooking on the side or any carb source you like. Mix all together and add your spices, serve with a salad and it's not a bad 20 min meal.
Something that I used to cook and is very easy to do.
Satuee onion, bellpepper, and some garlic, put aside and brown either some lean ground beef or turkey. Have some rice cooking on the side or any carb source you like. Mix all together and add your spices, serve with a salad and it's not a bad 20 min meal.
Posted on 1/30/18 at 9:36 am to GermantownTiger
quote:
Lift weights 4-5 times a week
If you lift weights that much, I highly recommend you stick to a high protein diet. Get as much as 1.8-2g of protein per kg of bodyweight. 2g has shown to be optimal, although even more protein seems to be even more beneficial, but maybe a bit of diminishing return. For you, that'd be about 162g of protein. You want to lift weights and eat a bunch of protein to spare muscle mass while in a caloric deficit.
Also, thermic effect of food increases with a much higher protein and fiber diet, so you get a bit of a calorie bump.
Since you're already logging, my first suggestion is Avatar Nutrition. $10/mo for what amounts to a macro coach. It gives you how much to eat and what macronutrient breakdown to eat with. Plus their Member Success team is always available to help guide you with your goals.
If you don't want to spend the $10/mo, I suggest you find your TDEE and subtract 500 from it to try to lose 1lb/week. Too fast and you'll lose more muscle mass. If you find that you're losing too fast, decrease your cardio and/or increase your caloric intake.
To get your TDEE:
LINK
All that being said, you can lose weight without a high protein diet. Just stay under your TDEE and you'll lose weight.
This post was edited on 1/30/18 at 9:37 am
Posted on 1/30/18 at 9:44 am to GermantownTiger
Precook all your food and cook for more than one. Grill 4 chicken breasts instead of one. You can make a salad in 5 minutes.
An omelette takes 10 minutes.
An omelette takes 10 minutes.
Posted on 1/30/18 at 9:49 am to Hulkklogan
exactly. His diet didn't tell us anything. Need to know macros.
LINK
the link above will give you your calories, protein, carbs and fats.
Cut out a ton of cardio. Shoot for an hour a day of activity 3 days a week on off days.
Lifting 4-5 days a week doesn't tell us anything. What program are you running? If you aren't running one I suggest a three day a week program from LINK
I suggest either the greyskull lp or KInobody
I suggest you lift for about an hour to hour and a half 3 days a week. Pick a Greyskull conditioning exercise from the conditioning books and do one of those after your lifting session with a time cap of 12 min.
DO fasted walks every morning.
A perfect example of the above would be the greyskull ripped to shreds program.
LINK
the link above will give you your calories, protein, carbs and fats.
Cut out a ton of cardio. Shoot for an hour a day of activity 3 days a week on off days.
Lifting 4-5 days a week doesn't tell us anything. What program are you running? If you aren't running one I suggest a three day a week program from LINK
I suggest either the greyskull lp or KInobody
I suggest you lift for about an hour to hour and a half 3 days a week. Pick a Greyskull conditioning exercise from the conditioning books and do one of those after your lifting session with a time cap of 12 min.
DO fasted walks every morning.
A perfect example of the above would be the greyskull ripped to shreds program.
Posted on 1/30/18 at 9:56 am to lsu777
I work a lot as well so I'll tell you what I do.
1. Cut out the breakfast. That will knock 300 calories a day out of your diet right there. You'll be hungry for about 4 days then you'll be fine.
2. Get a little more organized with your workouts. If you pick a program and stick to it you'll get better results. I have an hour a day for the gym so I picked a plan that I can do in that time. Do your research, pick something, and stick with it.
3. Meal prep your dinners. For example, last night I made two salmon fillets and an entire pork tenderloin. Made fresh green beans and broccoli to go with it. That made about 5 meals and took less than an hour while I worked in the background. I buy a lot of the steamable veggies. They're really easy and pretty good.
1. Cut out the breakfast. That will knock 300 calories a day out of your diet right there. You'll be hungry for about 4 days then you'll be fine.
2. Get a little more organized with your workouts. If you pick a program and stick to it you'll get better results. I have an hour a day for the gym so I picked a plan that I can do in that time. Do your research, pick something, and stick with it.
3. Meal prep your dinners. For example, last night I made two salmon fillets and an entire pork tenderloin. Made fresh green beans and broccoli to go with it. That made about 5 meals and took less than an hour while I worked in the background. I buy a lot of the steamable veggies. They're really easy and pretty good.
Posted on 1/30/18 at 10:04 am to GermantownTiger
quote:
Breakfast: Lean breakfast sandwich
just that? what brand?
quote:
Lunch: Veggie Burger with cheese
just that? what brand? are you eating it on a bun? with fries? chips? salad?
Posted on 1/30/18 at 10:20 am to Lester Earl
Breakfast: Kellogs egg white and turkey sausage
Lunch: Boca Veggie protein burger on a bun with cheese and Sriracha.
Lunch: Boca Veggie protein burger on a bun with cheese and Sriracha.
Posted on 1/30/18 at 10:32 am to GermantownTiger
OP what helped someone else may not help you. You don't have to get all gay with micros and macros and carbs and keto or whatever all that BS is. Unless of course you want to and feel comfortable doing it and think you can stick with it. At some point you'll get tired of salmon, turkey, and lean ground beef, and that's fine, eat a damn hamburger with 80/20 every so often.
I'm close to your size 5'8 164, but have been up to 198 about 9 years ago when wife got pregnant. What helped me was I cut out wheat monday-friday, ate very little wheat on Saturday, and ate what I wanted on Sunday. I dropped down to 175 in a matter of a couple months. That may not work for you though.
Maybe do a tad less weight lifting, instead more cardio, cut back on sugar, bread, and eat smaller portions during mealtime. You don't have to cut anything out all the way. Try different things and figure out what you are comfortable sticking with. Nothing has to be hardcore one way or another like Keto, those people are gonna drop dead one day just like you, and did nothing but spend their lives focused on Keto. Enjoy your food.
ETA: I didn't give dinner recommendations b/c I have no idea what you like. Some posters are gonna say organic turkey with a leaf, some will say eat nothing but a steak with butter, who knows. Try them all out.
I'm close to your size 5'8 164, but have been up to 198 about 9 years ago when wife got pregnant. What helped me was I cut out wheat monday-friday, ate very little wheat on Saturday, and ate what I wanted on Sunday. I dropped down to 175 in a matter of a couple months. That may not work for you though.
Maybe do a tad less weight lifting, instead more cardio, cut back on sugar, bread, and eat smaller portions during mealtime. You don't have to cut anything out all the way. Try different things and figure out what you are comfortable sticking with. Nothing has to be hardcore one way or another like Keto, those people are gonna drop dead one day just like you, and did nothing but spend their lives focused on Keto. Enjoy your food.
ETA: I didn't give dinner recommendations b/c I have no idea what you like. Some posters are gonna say organic turkey with a leaf, some will say eat nothing but a steak with butter, who knows. Try them all out.
This post was edited on 1/30/18 at 10:35 am
Posted on 1/30/18 at 10:37 am to windshieldman
Thanks. Yeah Sunday is my cheat day...
Don't enter anything in my fitbit on Sunday.
For alcohol I have been trying to move away from beer and drink vodka and water or whiskey neat
Don't enter anything in my fitbit on Sunday.
For alcohol I have been trying to move away from beer and drink vodka and water or whiskey neat
Posted on 1/30/18 at 11:32 am to windshieldman
quote:
Nothing has to be hardcore one way or another like Keto
Thats why hitting calories and protein is the only focus he should really have. The rest of the macros can be distributed however.
quote:
You don't have to get all gay with micros and macros
Your right you don't have to, but if you want to get shredded you do. Anybody can get to 16-17%BF, its the last 7-8% that takes focus on details that only counting macros can provide.
quote:HAHA yea weight lifting is by far your best bang for the buck calorie burning wise.
Maybe do a tad less weight lifting, instead more cardio
Posted on 1/30/18 at 12:08 pm to GermantownTiger
quote:
For alcohol I have been trying to move away from beer and drink vodka and water or whiskey neat
Just a little fyi, this doesn't help all that much. I thought the same thing and tried the same thing. Then I was like "I wonder how much this is helping" so I looked it all up and...dang. The biggest advantage would be if drinking straight liquor makes you drink less.
One 'drink' of liquor is about the same (usually more) than one beer.
A Bud light is 110 calories. A jigger of whiskey is generally listed almost exactly the same.
Posted on 1/30/18 at 12:29 pm to lsu777
quote:
Your right you don't have to, but if you want to get shredded you do. Anybody can get to 16-17%BF, its the last 7-8% that takes focus on details that only counting macros can provide.
To add onto this, even if your goal isn't to get to super low body fat levels, high protein diets make more of your weight loss actual fat instead of LBM. I don't think I'll ever get down to extremely low bf% but I do know I want to retain as much muscle as I can as I lose weight.
Posted on 1/30/18 at 1:00 pm to windshieldman
quote:Doesn't seem like you have a very good understanding of what keto is despite the confidence of your declarations.
OP what helped someone else may not help you. You don't have to get all gay with micros and macros and carbs and keto or whatever all that BS is. Unless of course you want to and feel comfortable doing it and think you can stick with it. At some point you'll get tired of salmon, turkey, and lean ground beef, and that's fine, eat a damn hamburger with 80/20 every so often.
Posted on 1/30/18 at 1:11 pm to Big Scrub TX
quote:
Doesn't seem like you have a very good understanding of what keto is despite the confidence of your declarations.
I never said that was keto. I mentioned keto a few times along with any type of “diet”
Posted on 1/30/18 at 1:30 pm to Fe_Mike
quote:
A Bud light is 110 calories. A jigger of whiskey is generally listed almost exactly the same.
what about skinny girl vodka though?
Posted on 1/30/18 at 2:24 pm to windshieldman
quote:That might have been your intent, but that is not what you typed.
I never said that was keto. I mentioned keto a few times along with any type of “diet”
Posted on 1/30/18 at 2:46 pm to Big Scrub TX
quote:
That might have been your intent, but that is not what you typed.
Go back and reread, I mentioned like 3-4 different things and then said “all that other stuff”. I wasn’t referring what you bolded as keto
ETA: Trust me, I have several coworkers that do keto, I know all about it. They always talk about it.
This post was edited on 1/30/18 at 2:47 pm
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