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furrukh
02-03-2004, 12:57 AM
G'day all,
i am a 23 year old male, weighing 195 lbs. I work out 6 times a week, 3 days each for aerobics and weightlifting. I want to lose the fat in my body plus have enough energy to build muscle and gain strength. Please advice me of a meal plan. Thanks a bunch folks :)

Saint Patrick
02-03-2004, 01:15 AM
Nobody on here will spell out an exact diet for you.

If you want to lose weight, start at 2300 cals and keep it consistent.

Welcome to the site

furrukh
02-03-2004, 01:31 AM
Ok Saint, so its 2300 cals per day, but as in what to eat to restrict it to 2300 cals?

Saint Patrick
02-03-2004, 02:02 AM
PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

(if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

DAIRY AND EGGS

Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water


CONDIMENTS & SPICES

Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)

harryhoudini66
02-03-2004, 08:55 AM
That is nice of you Patty. I would have told him to do a search since it has been asked 10,000 times before by people who have 1-5 posts.

briancurran01
02-03-2004, 08:58 AM
Patrick Nice post man. THat was very helpful for me also THank you very much.

Saint Patrick
02-03-2004, 11:34 AM
That is nice of you Patty. I would have told him to do a search since it has been asked 10,000 times before by people who have 1-5 posts.

Believe me, I was tempted :)

furrukh
02-04-2004, 04:43 AM
Wow,
thanks a bunch for the list patrick:). Now what i will do is to eat small quantities of food from each food group, i hope i could reach my goals with this. Thanks once again