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josh_02
07-21-2003, 08:19 PM
hello again my fellow members, I once i asked you for advice before and i'm asking again, does any one have any tips on loseing weight fast and how to keep it off!! PLEASE HELP!!!

eatdirt40
07-21-2003, 08:25 PM
Here are a few guidelines that will help you get your diet in order.

1) Get at least 1g of protein per pound of bodyweight, and I would recommend getting them from lean sources such as poultry, eggs, lean beef, dairy products, fish, protein powder.

2) Make sure to get an adequate amount of essential fatty acids, and I would recommend getting ~25% of your daily cals from fat. the majority of your fat intake should come from healthy sources such as fish oil, olive oil, flax oil, nuts, natural peanut butter, etc.

3) You can fill in the rest of your daily cals with low glycemic index carbs such as oats, veggies, sweet potatoes, etc.

4) As far as the amount of calories you will need to consume daily, I would recommend slowly increasing cals in small increments each week until you are gaining a small amount of weight each week (~.5-1lb. per week). You can use a site like www.fitday.com to help you track cals.

For example, if you are currently eating 2500 cals and not gaining weight, then you would increase cals to maybe 2800 for a week. Weigh yourself at the end of the week and see if you gained any weight, and if not then repeat this process until you are gaining. I would recommend that you weigh yourself at the same time each week (first thing in the morning is probably the best time).

5) Drink about a gallon of water a day.

6) If you want you can purchase some whey protein to use in your post workout shake along with some high GI carbs such as dextrose/maltodextrin.

Hope that helps somewhat, and feel free to post your diet if you like

Berserker
07-21-2003, 08:26 PM
If you want to keep it off, you need to change whatever you did to make you fat.

eatdirt40
07-21-2003, 08:30 PM
the above was the wrong post! this is the right one

Here are some general dieting guidelines that might be of some help:
1) 1 gram of protein per lb. of bodyweight and try and get some protein in at each meal

2) 25-30% of daily calories should come from fat (Essential fatty
acids making up most of this total)

3) Fill in the rest of daily calories with low glycemic index carbs, except postworkout which would ideally include high glycemic index carbs along with a quick digesting protein (whey protein).

4) Drink plenty of water throughout the day, and one gallon would be good starting point.

Listed below are some good sources of each macronutrient. This is just a small list and is by no means all inclusive.

protein sources: eggs, chicken, lean beef, dairy, fish

low GI carbs: oats, sweet potatoes, beans, whole wheat bread, vegetables

fats: nuts, natural peanut butter, oily fish (such as salmon), fish oil, flax oil, hemp oil, olive oil

To find out how many cals you should be eating each day I would slowly decrease cals in small increments until you are losing the desired amount of weight each week (approximately 1lb per week is a good number IMO). You can use www.fitday.com to help you track calories if you like. Here is an example of what I mean. Say you are eating 3000 cals and maintaining your weight then you would need to decrease cals by a small amount (about 200-300). That would put you at 2700 cals for the week. Keep cals at this level for the week and then weigh yourself at the end of the week and see how much weight you have lost. I woud weigh myself at the same time each week to try and ensure the most accurate measurement.

As far as routines go you might want to check out one of the WBB routines on the main page. The following site has a list of exercise illustrations that might be helpful as well www.exrx.net

There is a lot of information in previous threads as well. Run some searches and you will find a lot of answers to your questions.

YatesNightBlade
07-22-2003, 07:58 AM
moved to diet forum.