Weight reduction diet? enough protein?

[Kurt]

simple science, to lose weight you need to burn more calories than you consume, so try and work out your maintenance level of cals each day, then remove 100 cals.

Try and keep your ratio along these lines 50/35/15 (p/c/f)

The key is nutrient timing, so try and eat all your carbs before you exercise, and try and limit the amount you consume right before bed. As you probably already know, if you don't burn it, it will simply be stored on your body - fat!

Remember to split your meals up to around 6-8 times a day. And keep your water levels up!

Any questions then PM me.

peace.

[lkojio]

I have to respectfully disagree with Kurt on one point; I have looked for evidence that it makes any difference when or what time of day you eat in terms of weight loss or gain, as I end up eating late when I work out after work. I don't think there's any evidence.

As for diet, you will probably have to do some homework, as the relative amount of protein/fat/carbs is highly controversial just now; many people (as I'm sure you know) swear by very low carb diets. Here is just one site,

http://www.lowcarb.ca/

that is a support site; here's one that will be more objective. Enter "ketosis" in the Search box.

https://www.webmd.com

I would go to a Dr before using a very-low carb diets. You have to get your carbs so low that you force your body into ketosis or fat-burning mode. Can be hard on your kidneys, so they say. Definitely would need to take vitamins and perhaps fiber.

Protein requirements:

http://www.rice.edu/~jenky/caryn/protein.html

[HeronSYL]

A quick way to get started:
1) Cut out Pop/Soda and drink more water
2) Cut out white bread and replace with multigrain with soy flour
3) Take a good multi vitamin 2x daily

Plan your meals by using your hand. Body for Life adopted this method but I had learned it from a Taoist monk (Kwan SaiHung) many years before. For example, a palm sized portion based on your hand size, you shouls be able to put your other hand on top without seeing the food inside. This gives you an estimate for serving size. Use a palm sized portion of protein, a palm sized portion of starch (or 2 slices of bread max, 1 slice is better) and 2 palm sized portions of vegetables (which are carbs too). Use fruit, nuts to snack on in between meals if necessary using a half-palm for nuts and full palm for fruit. I have used this method forn years and it works for me. It's simple as a start, obviously you need to adjust this based on your individual goals and workouts. I supplement with whey powder and creatine. My primary starch is rice and if I feel more hungry I eat more fruits and vegetables. I can give you more information if you want. Like I said, this is what has worked for me.

[RobertG]

[QUOTE]Originally posted by tomek


in fact the diet from this LINK will not make You loose fat, it's too much carbs in it. the pyramid shown there is build on carbs from rice and bread.. it will make nobody slimmer [/QUOTE

Did you even read the link?

There are both cutting and bulking diets in that article. There is no pyramid and no diet from T-mag would ever include rice and bread. Never ever. I think you went to the wrong website or something.

[falcon3624]

Carbs in a certain amount are good in your diet and you need them to grow. If you want to cut down on fat go on that Atkins diet but you are going to feel like crap about the first 2 weeks while your body is going into keotosis.

[Kurt]

Originally posted by lkojio
I have to respectfully disagree with Kurt on one point; I have looked for evidence that it makes any difference when or what time of day you eat in terms of weight loss or gain, as I end up eating late when I work out after work. I don't think there's any evidence.

Hey, Can't remember where I found the information, it was from a reliable source though.

If your body has consumed any food that has not been expended then it will be stored on the body - bf.

I have found that reconstruction my diet so that most my carbs are consumed before and up to my workouts, I have been able to utilize my time in the gym far more effiecently, this has led to minimal fat gain and max muscle growth.

peace.