here is me matt blake in photo need a diet menu

[matbla]

i can eat almost anything and yes you can make a menu for me from mat blake

[Ghost]

do you have any dietary requirements out of interest or other medical conditions?

its 3am where i am if i do write anything it wont be today, sorry, off to bed in a minute. would be tomorrow at earliest.

im not all that comfortable giving a set menu to someone that is following without understanding why and what they are eating, if you were to become sick because of something you arent aware of id feel pretty awful. anyone else have any thoughts on this? (waits for dickhardman lol)

[matbla]

i live in an arc appartment look up www.wwarc.org to see the program
i need a menu to post on ice box they do not help me make a menu due to they are trying to get me more indipendent and they do not realy look at my menus but with my learning disablity i want a good menu to follow and if i see on monday i eat this and i know it is good for me then i will only eat it .
and if you do it for a few day and i will do ing for a few days maybe we can do a week or so and then i follow it for then on and if you have a day maped out just p.m. or e-mail me the day to add . this will help me i stupid and have lots of trouble picking from a list can you help me from matt blake

[Ghost]

for now a couple of pieces of fruit in the day time, some more meat at lunch and some chicken or other meat with your dinner.
what you are eating isnt enough right now, you want to eat good food and slightly low calories, you dont need to do anything drastic.

avoiding junk food completely will probably make a large difference to your weekly calorie intake. think about having 1 carb source, 1 protein source for at least 2 meals a day.dont avoid good fats such as nuts and olive oil they are fine just dont overdo it.

you dont need a menu in order to eat well, just put together good well balanced meals for now, see if you weight goes down, if it does then stick with it, if it doesnt then gradually reduce portion sizes till your weight starts to come down.

its all a bit of trial and error with good food.

[matbla]

ghost what should be added or removed rom matt blake

[Ghost]

did you read what i posted before?

try and think you need some protein as well as carbs and some fat. some fruit some veg.

[matbla]

what's up you all

[matbla]

thisis what i am going to eat on monday breskfast eat oats with lactact milk and cup coffee lunch wheat bread with one slice low fat meat and 4 carroter sticks dinner 1/2 cup brown rice and a salad
sorry for the spelling i hope you undersatnd it and if you ca help me figure out the rest of the week let me know this is me belowfrom matt blake

[GQchris]

I prescribe plenty of roadwork, and stay away from In N Out Burger...

mmmm In N Out, I'm gettin hungry.

[Ghost]

my advice to you would be to do this in 2 stages.
Stage 1
id start by simply cutting out junk food, coke, pizza chips etc. anything where you dont know exactly what is in it.
Concentrate on eating real food, rice, eggs, pasta, bread ( not ready made sandwhiches) cook for yourself, get fresh meat and so on. every meal should be made of real, quality, natural food.
I think you should do this until about the new year so you get used to eating good food and not any junk food at all.
Menu wise its not that hard at this stage, for example..
breakfast :
oats with lowest fat milk you can get
Lunch:
brown bread sandwhich with meat and veg filling, nothing precooked or any rubbish make it all yourself.
Dinner:
Brown rice or brown pasta with some chicken and a salad

Thats the kind of thing, you can pretty much make it up yourself as long as it is healthy like that.

Stage 2
start looking towards the breakdown of fat, protein and carbs in each meal and timing your food around training.

Right now id just get you eating good fresh food.
does that make sense and can you do that?

[matbla]

great idea ghost can youput it in a menu form
i do live alone and shop for myself

[Ghost]

Actually this pretty much sums it up for you.

The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all circumspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research quot;hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

source

http://www.crossfit.com/cf-info/start-diet.html

[Ghost]

some questions
1) do you live alone or with family?
2) can you do your own shopping or is there someone you can give a shopping list to?
3) do you feel you have a basic understanding of the difference between good and bad foods and why they are good and bad?

[matbla]

saturday i eat brekfast was an egg and sauage and cheses on a muffin
lunch i ate a small salad for dinner i went to last saturday supper at church for homless and had two slices of cheese pizze and a small salad and milk and cup of coffee plese help me out i am called fat matt blake and need help from matt blake

[Ghost]

no one is going to do all the work for you, write out a typical day of what you have now so we get an idea what you like and what you are doing right now.