BoxRec

Hi all, this is a serious question and i apologise for it being slightly off topic...........

I want to lose some weight, roughly around 10lbs !!

I just wanted to see if you guys had any tips on diet ? Not dieting, but good eating with excercise...........

Bit of a philistine here, but what are the differences between carbs and protein ? How much of each should you have and what sort of foods contain carbs and protein ? I like sardines, tuna, have salad and pasta, but my diet is also bread and meat based.

I have museli for breakfast, sandwhiches for lunch and then my evening meal can be like bolognase and salad or lasagne and salad, quiche and salad, but can also be the odd microwave meal (beaf stew) or even dare i say it fish fingers and salad . I also have a pie with new potatoes and some vegetables aswell, so it's a mix of some good stuff and some shite stuff aswell.

I have cut out the crisps, chocolate and sweet stuff a lot, but need to do more on that front !!

What can you guys advise ? What are you diets like in general, what sort of meals or foods stuff do you have each day ?

Thanks guys

Ps This is not a diet for training, just everyday life, not connected with boxing.

potatoes are the worst thing when tryna lose weight. The pasta has to go too, and the chocolates and sweets. Protein shakes are a big no no imo and im a guy who gained and lost 40 lbs of muscle in a 6 months time frame.

U gotta leave gaps too. All this small meal every 2 hours bs is something propogated by bodybuilding mags.

U can still eat muesli, the occasional choc bar, and have 1 day for a couple of meals of anything u like, but the rest of the time keep the protein high for muscle building and retention, and the carbs moderate (carbs can be dropped when u need to lose more weight) keep fat moderate. Consume around 1.7g of protein per kg of weight a day, no need for any more than that its all bs from supp companies.....water and fluid intake is very very important when u need to drop weight. dont eat after 7pm

i lost 4 stone just by not eating crap and running.

i was told pasta is no good at night as your not burning this off and the carbs sit with your body.

think generally you should eat more during the day and less at night

dont get me wrong my weight goes up and down but i found since i stopped eating the pasta at night after some training that i have slimmed a bit.

Recently ive skipped breakfast and found thats worked
i used to have wheatabix everymorning

Lunchtime 12pm - usually soup and 2 slice bread / packet crisps

snack - 4pm - banana or couple wheatabix if im going to the gym

teatime ( approx 8pm if im at training ) - just whatevers about usually something bread related with egg or Beans

im not a big guy 5ft 6/7 and pushing 12st - if i stick to sensible eating and train couple times a week i can get a few pounds off but if i dont i end up about 12st 4

still get fat jibes off my bro because i used to box @ lightweight but that was years ago

Thanks for this so far guys............

What sorts of food are carbs and wat sort are protein, or rather which cobtain a lot or a little if that makes sense.........

Am i suppose to have a low carb, high protein diet for instance ?

So, is pasta crap for you then ? and potatoes too ?

i think pasta is ok if your going for heavy session after it to burn it off

what annoys me is ive got mates who dont train but seem to cut out food and lose a lot off weight , wheras i think im eating pretty decent and training and i dont.

i find it easier to eat bit more and train but obviously the less you eat the more weight you will lose.

if you want ot lose ten pounds then get on the weighwatchers diet watch what your eating
you could lose that in couple month - depending on how much you carry

couple pounds each week you should lose , weigh yourself each week and mark it on your calender , its rewarding to see the weight coming down.

Quixall wrote:Thanks for this so far guys............

What sorts of food are carbs and wat sort are protein, or rather which cobtain a lot or a little if that makes sense.........

Am i suppose to have a low carb, high protein diet for instance ?

So, is pasta crap for you then ? and potatoes too ?

A good basic meal would be 200 gram chicken breast 50 gram brown rice and some steamed veg like asparagus also say for lunch tuna on wholemeal bread or wholemeal riveta breakfast would be something like oats with skimmed milk also maybe grate an apple or slice a banana for snacks stick to things like almonds walnuts brazil nuts etc take a good multivitamin and also try and drink at least 2 litres of water if not more

Im sure you could find better advise through google your asking really simple stuff, im a pt mate and the stuff your gettin here is jus gonna be loads of different opinions,

P4P#1 wrote:Im sure you could find better advise through google your asking really simple stuff, im a pt mate and the stuff your gettin here is jus gonna be loads of different opinions,

I will look at the diet stuff on google, but i was just after some opinions on here to start me off bit

Check out the new training forum a couple below the British.

There are threads on dietary issues, and whilst it's leaned towards people who are in training, you can still pick up a fair bit.

I've been looking into this kind of thing myself. I'm just training to keep fit and probably add a bit of weight if anything (6'1 & 12st) and the food side is my let down. Too many treats

Id disagree with people and say pasta is a good thing to be replacing other things with - bread etc. Its a complex carb so it releases energy slowly, if you're training normaly (rather than training for an actual fight and trying to loose weight when already in shape), it stops you snacking and gives you energy.

When i was in shape (and i will be again after crimbo lol) id eat a breakfast of something containing whole grain wheat or museli. Breakfast is a must have!!!!

Have a mid morning snack which was usually a nutrigrain bar or a can of nurishment.

Lunch would be either brown bread with peanut butter or lean grilled bacon or salad with some type of seafood like tuna, prawns, herrings, or sushi. Brown toast and sardines would be alright. Bit of fruit to go with it.

Then afternoon snack id have crisps or something i want to eat but shouldnt really be having - but it stops you feeling like you are restricting your diet. Some more fruit.

Tea would be something along the lines of roast chicken pasta - a friend of mine who body builds only eats it without the skin but i think thats the best bit.

Supper - Glass of milk semi skimmed.

Its all about portion control and balancing the diet, smaller meals throughout the day rather than big ones irregularly. NB Rice goes through the system quickly so if its boiled its always something i use as a staple in my diet.

If your not working out i would cut out the morning snack and supper because its probably too many calories.

Its a fact that people who eat 3 portions of fish a week and eat whole wheat regularly find it the easiest to control their weight. Im guessing because it helps stuff pass through your system quicker.

One thing i would say is when i eat like this i usually workout about 4 times a week (including some MMA sparring) maybe more and maintain my weight at around 12 stone and im 5'9" which sits just right for me.

I also rate isotonic powder with water when working out. Also i used to be skinny so i used creatine to bulk up which does help if you mix it with a good diet and training. I tried whey protein but find it just fills you up so you end up not eating.

One last thing drink loads (around 1.5 - 2 ltrs a day) of water and never eat late a night it f**ks everything up.

Secret to losing weight???

Good, varied balanced diet with a slightly negative daily caloric intake- and that's it!

I'm a personal trainer, I train normal people- if they do this they lose weight simple!

Jeff Thomas wrote:Secret to losing weight???

Good, varied balanced diet with a slightly negative daily caloric intake- and that's it!

I'm a personal trainer, I train normal people- if they do this they lose weight simple!

what about exercise Jeff, how much do you recommend for the average desk jockey.

kingfinn wrote:

Jeff Thomas wrote:Secret to losing weight???

Good, varied balanced diet with a slightly negative daily caloric intake- and that's it!

I'm a personal trainer, I train normal people- if they do this they lose weight simple!

what about exercise Jeff, how much do you recommend for the average desk jockey.

ACSM guidelines are 3-5 sessions per week of 30 mins plus I think! Not 100% though!!! You got access to a gym?

Jeff Thomas wrote:

kingfinn wrote:

Jeff Thomas wrote:Secret to losing weight???

Good, varied balanced diet with a slightly negative daily caloric intake- and that's it!

I'm a personal trainer, I train normal people- if they do this they lose weight simple!

what about exercise Jeff, how much do you recommend for the average desk jockey.

ACSM guidelines are 3-5 sessions per week of 30 mins plus I think! Not 100% though!!! You got access to a gym?

No not at the moment i used train up until 2 years ago but ive got a 2 year old son and a near on 50 hour a week job so i hardly get any time to work out. Just sit at my desk all day my diets pretty good but its not enough anymore. 3-5 30 mins sessions sounds pretty easy to do though, is that just cardio? Id got in the mind set that if i wasnt doing full on training there was little point doing any as it would do anything, should have thought about doing a bit here and there really lol. Cheers.

BIGMARK wrote:You should post this over on the training part of the forum as I'm sure there are a few there who would have some decent advice

About 5 years ago I lost 50kilos and did it by mainly cutting out all the crap of my diet, eating health but not dieting, giving up booze and exercise (10 hours of Cardo a week)

I live on chicken and salad, I cook my chicken fillets in the oven with no oil normally season with a it of mustard, garlic, salt and pepper then eat I eat it with boiled White rice or salad.

I am a it mad and tend to burn 1400 calories a day six days a week on the cross trainer

I will do Mark...........

What sort of Rice do you get, is there a particular type ?

What is a typical day for you from Breakfast to supper if you have one ?

Quixall wrote:

BIGMARK wrote:You should post this over on the training part of the forum as I'm sure there are a few there who would have some decent advice

About 5 years ago I lost 50kilos and did it by mainly cutting out all the crap of my diet, eating health but not dieting, giving up booze and exercise (10 hours of Cardo a week)

I live on chicken and salad, I cook my chicken fillets in the oven with no oil normally season with a it of mustard, garlic, salt and pepper then eat I eat it with boiled White rice or salad.

I am a it mad and tend to burn 1400 calories a day six days a week on the cross trainer

I will do Mark...........

What sort of Rice do you get, is there a particular type ?

What is a typical day for you from Breakfast to supper if you have one ?

Brown Rice/wholemeal is better than white rice

small portions thou so your bdy digests it quicker and it fills you up so chew ya food

typical day is roughly 6 small meals to speed your metabolism up add some green tea and water too

if you can afford supplements maybe try some CLA and more importantly Protein as when you lose weight you lose muscle!! If you have a hectic life style try some food replacements!!

BIGMARK wrote:

Quixall wrote: I will do Mark...........

What sort of Rice do you get, is there a particular type ?

What is a typical day for you from Breakfast to supper if you have one ?

just boiled white rice, i dont like brown rice and takes longer to cook

MY AVERAGE DAY IS:

About 8.30 a large bowl of Bran Flakes with 2 tea spoons of sugar

10.30 a large strong coffee no sugar

11.oo the gym (six days a week) where i normal aim to burn between 1000 to 1500 calories a day (recently 1400 a day) on the cross trainer (90mins)

1300 a spa/sauna(not that type of sauna)

1400 LUNCH: two large chicken breasts with either salad (onion, lettuce, tomato, a little olive oil) or a couple of baked potato waffles with bake beans.
desert is normally a tin of grapefruit and a couple of low fat yoguts

sleep for an hour and half

1630 another large coffee

2000 two tuna fish sandwich made in brown bread (four slices) with a little low fat mayo, floura and sliced tomato and another can of grapefruit. Sometimes i have bolied egg sandwiches (maybe twice a week)

2200 a cupa soup and maybe a couple of mandarins/oranges

i stick to this 6 days a week but normally one day a week eat what i want. The one bad thing i do eat is wine gums which i love but seem to be out of season here at the moment they have a lot of calories but no fat so if i do eat them it will be early afternoon or mid-morning. i also play tennis once a week for two hours. I am 6´2 and at the moment about 105/110 kilos if i lose another 10 kilos i will be at my perfect weight as i am one stocky fuker

That`s a pretty heavy training schedule mate. When do you get time for work

I do a ridiculous amount of training and dont change shape.
My food intake is good mon-thu then weekends im into the currys n everything but that needs to change.
Im 12 stone just now, usually about 11.5 but wanna be 10.5. Lol.

Anytime ive had any success with weight loss its always been when ive been doing anlo of swimming included in my normal routines of running, bags and pads etc.

Food wise when im being strict i like to cut out the booze, fizzy drinks, chocolate and stick to cereals, fruits and soup. DEfo makes a difference.

If your feeling weak when training due to hour lack of food get some N.O Xplode into your system. Lol

BIGMARK wrote:

Quixall wrote: I will do Mark...........

What sort of Rice do you get, is there a particular type ?

What is a typical day for you from Breakfast to supper if you have one ?

just boiled white rice, i dont like brown rice and takes longer to cook

MY AVERAGE DAY IS:

About 8.30 a large bowl of Bran Flakes with 2 tea spoons of sugar

10.30 a large strong coffee no sugar

11.oo the gym (six days a week) where i normal aim to burn between 1000 to 1500 calories a day (recently 1400 a day) on the cross trainer (90mins)

1300 a spa/sauna(not that type of sauna)

1400 LUNCH: two large chicken breasts with either salad (onion, lettuce, tomato, a little olive oil) or a couple of baked potato waffles with bake beans.
desert is normally a tin of grapefruit and a couple of low fat yoguts

sleep for an hour and half

1630 another large coffee

2000 two tuna fish sandwich made in brown bread (four slices) with a little low fat mayo, floura and sliced tomato and another can of grapefruit. Sometimes i have bolied egg sandwiches (maybe twice a week)

2200 a cupa soup and maybe a couple of mandarins/oranges

i stick to this 6 days a week but normally one day a week eat what i want. The one bad thing i do eat is wine gums which i love but seem to be out of season here at the moment they have a lot of calories but no fat so if i do eat them it will be early afternoon or mid-morning. i also play tennis once a week for two hours. I am 6´2 and at the moment about 105/110 kilos if i lose another 10 kilos i will be at my perfect weight as i am one stocky fuker

Thanks for that Mark............

Really appreciate it mate

Thanks to everyone who has commented so far..........

I have read all the comments and am starting to build up a picture of what i need to do and what my diet will look like.

Keep your suggestions and advice coming !!

Thanks guys

Quixall wrote:Thanks to everyone who has commented so far..........

I have read all the comments and am starting to build up a picture of what i need to do and what my diet will look like.

Keep your suggestions and advice coming !!

Thanks guys

Have a treat day aswell as it wont last otherwise, dont over indulge but have a day like sunday were you will let your diet slip a little!!

BIGMARK wrote:

forcefraser wrote:

BIGMARK wrote: just boiled white rice, i dont like brown rice and takes longer to cook

MY AVERAGE DAY IS:

About 8.30 a large bowl of Bran Flakes with 2 tea spoons of sugar

10.30 a large strong coffee no sugar

11.oo the gym (six days a week) where i normal aim to burn between 1000 to 1500 calories a day (recently 1400 a day) on the cross trainer (90mins)

1300 a spa/sauna(not that type of sauna)

1400 LUNCH: two large chicken breasts with either salad (onion, lettuce, tomato, a little olive oil) or a couple of baked potato waffles with bake beans.
desert is normally a tin of grapefruit and a couple of low fat yoguts

sleep for an hour and half

1630 another large coffee

2000 two tuna fish sandwich made in brown bread (four slices) with a little low fat mayo, floura and sliced tomato and another can of grapefruit. Sometimes i have bolied egg sandwiches (maybe twice a week)

2200 a cupa soup and maybe a couple of mandarins/oranges

i stick to this 6 days a week but normally one day a week eat what i want. The one bad thing i do eat is wine gums which i love but seem to be out of season here at the moment they have a lot of calories but no fat so if i do eat them it will be early afternoon or mid-morning. i also play tennis once a week for two hours. I am 6´2 and at the moment about 105/110 kilos if i lose another 10 kilos i will be at my perfect weight as i am one stocky fuker

That`s a pretty heavy training schedule mate. When do you get time for work

i own a bar that runs itself so normally do a couple of hours in the morning sorting stuff out, i do spend a couple of nights a week at work but dont do much about from make sure things are running smoothly and touching base with my manager. I am quite lucky really but have worked hard to get to this point. Five years ago i was drinking a lot, still messing with drugs and was about 160 kilos but when ny daughter was born i made a few big life style changes, the big one being knocking the drink and drugs into touch. I turned 40 this year and havent had a drink for almost five years but still smoke the odd spliff but am fitter than most men half my age and weigh about 105/110 kilos

Well done mate. It takes serious commitment to stay off the drink, especially when Owning a bar.

Sounds like you are not far off your ideal fighting weight.

If you want to lose weight sensibly and actually have a fighting chance of keeping it off, just make your meals smaller, eat a bit healthier and do some exercise, however this will be a slow solution.

Whatever you do don’t skip meals, true the weight will tumble off, but your body will start storing the food because it won’t know when it’s going to next get feed and when you eventually start eating again you will put it all back on.