[Marcellus]

Hey guys,

I have the following diet but I fail to get rid of my belly.

Sports:

I do swimming (interval-tarining) 2x/week and workout 2x/week, sometimes mountain biking.
After the workout I do 20min on treadmill.
Workout is the heaviest load possible 5 series of 12 pushes with crunches in between.

Diet:

Breakfast:
(breakfast instant wheat) - wholewheat porridge, with honey. (powerfood, although I dont like the wheat -wheat belly?)
or
salmon&cheese on Puffed rice cake.

Lunch:
Salad with pepper, carrot, cucumber, tomato, ham/tuna, olives and small cheese cubes,
sunflower oil and some supplements & small nuts.

chicken/turkey/beef with potatoes and vegetables.

Diner:
cornflakes (no sugar or salt added)
popcorn made in coconut butter (no sugar or salt added)

Evening: egg baked in olive oil with some small tomatoes and peper/salt.

In between:
-nuts (mix, all possible kinds, incl. brasilian), no added salt if possible
-raisins
-Fruits (kiwi, grapes, apples...)

For drink: green tea, gingseng tea, sometimes coffee, or vegetable mix drink.

[evilhei]

I am no expert but in my experience its all in the details. Since septembris this year I have been doing Muay thai 3x a week, liftings weights 2x a week and going for a 10k run abut 1x a week. I also watch what I eat but I don’t count the calories. I haven’t lost a single KG since September last year. But one important factor for myself is that I quit smoking about 4 months ago.
Couple of weeks ago calculated my calories and it turns out I eat about 2500-3000 a day. But since I quit smoking my body consumes couple of hundred less that it used to. Now I recalculated the eating and eat about 2200 and weight drops like it should be. What im saying is that although you eat very clean and good food, you should check the quantities also. Body is a precise machine and it takes time to learn how to use it.

[Doctor]

You have 3 meals containing protein dense foods (meats)? And you have a dinner of just carbs and fats? All the calories from miscellaneous carbs and fats can add up quickly. Either limit the both of them or alternate eating carbs on heavy workout days and fats on non/light workout days. And eat more protein. Make small changes and monitor progress.

[Fujiwara]

To cut a little bit more fat, I'd say the details would be with the wheat at breakfast, the cheese, and fruits (because of sugar)

Fruits have a ton of sugar in them that your body doesn't need, especially the raisins. In fact yesterday I had a mouthful of Sunmaid raisins while I was reading the nutritional facts on the back of the box - I'll just tell you that the quantities I read were enough to make me just chew for the flavour and spit the raisins out in the trash.

Try looking to decrease intake of sugars, wheat, and dairy (but put some grass-fed butter on everything). Trade fruits for vegetables.

[Matt3B]

Drink 3-4 litres of water a day and that will help massively.

[Lothario]

(02-08-2013 04:08 AM)Marcellus Wrote:  

Hey guys,

I have the following diet but I fail to get rid of my belly.

Sports:

I do swimming (interval-tarining) 2x/week and workout 2x/week, sometimes mountain biking.
After the workout I do 20min on treadmill.
Workout is the heaviest load possible 5 series of 12 pushes with crunches in between.

Diet:

Breakfast:
(breakfast instant wheat) - wholewheat porridge, with honey. (powerfood, although I dont like the wheat -wheat belly?)
or
salmon&cheese on Puffed rice cake.

Lunch:
Salad with pepper, carrot, cucumber, tomato, ham/tuna, olives and small cheese cubes,
sunflower oil and some supplements & small nuts.

chicken/turkey/beef with potatoes and vegetables.

Diner:
cornflakes (no sugar or salt added)
popcorn made in coconut butter (no sugar or salt added)

Evening: egg baked in olive oil with some small tomatoes and peper/salt.

In between:
-nuts (mix, all possible kinds, incl. brasilian), no added salt if possible
-raisins-Fruits (kiwi, grapes, apples...)

For drink: green tea, gingseng tea, sometimes coffee, or vegetable mix drink.

Marcellus : It is as simple as Calories In and Calories out.

Decrease or eliminate the bolded above and Workout and Lift heavy 4-5 X week. If you consume 500 calories less then you need per day, you will
lose about a pound a week when you have lost 3500 calories.

This shit ain't easy .......

[kosko]

What are your weight loss goals? i.e. how much and in what time period?

You may need to work out more. As in I mean incorporating more rigorous lifting to complement your swimming routines.

As far as food goes all I'm seeing is a list here, on the surface it looks good but I have no idea what your portions are like?

The porridge right at the start of the day kinda of throws me off, I fast of course but taking such a large carb hit during the day would throw a wrench into my mortar and make me sluggish. Also I would look into eating Steel Cut oats, or Qunioa cooked in (almond) milk and sweetened with honey instead of heavily processed instant oats. Lastly, be weary of the cheeses and fruits as the only Cheese that is diet friendlily is Feta and Cottage Cheese I find.

Your body type may be more sensitive to certain food sources/types then others. But if your not achieving your weight loss goals at the very least of a 1lb-2lbs per week then you need to increase your activity or restrict your calories more. Especially initially you have to get this balance right to force your body to adjust and start to consistently burn fat, if your not on that right path then your body will start doing weird things like hold onto water and such instead of simply burning fat.

[juice]

what is your height, weight, and bodyfat %?

I'd have to agree with most of what everybody is saying and cut out a lot of the wheat, dairy, and fruits.

[Every10GivesMeA10]

http://www.myfitnesspal.com

[Marcellus]

Thanks for the advice guys.

I weigh 82kgs, height 1m78 and bodyfat.... pretty high I think. Thing is I lost weight&fat, except on my belly (which looks like a "beer-belly"); which in fact makes me more ugly. I have read this is normal because the male body burns the belly-fat last.

I try to cut my portions, BUT ... when I get hungry I start having a headache. That's why I started eating nuts, to keep the headache away. Also workout and swimming makes me very hungry afterwards since it's intensive.

So change the wheatporridge with oatsporridge, more meat&fish and reduce the oil and nuts. With what can I change the popcorn and cornflakes?

I smoke, but only cigars (never inhalation).

Oh, I also put a spoon of spirinula over my salad.

[Art Pimp]

Headaches are often a sign of dehydration, so I must second the intake of more water. Corn Flakes are also pretty worthless, there is enough corn in everything already anyway.

What kind of greens do you use in your salads?

[juice]

I try and keep a ratio of 45% protein/30% carbs/30% fats but started off at 40/40/20. Simply adjust if you think you need more or less carbs.

What makes things easy for me is meal prepping and eating a lot of the same foods. Then, I just log everything using myfitnesspal app.

Here's what I do:

Proteins:
chicken breast, salmon, tilapia, tuna, egg whites, and turkey sandwich meat

Carbs:
oatmeal, kashi cereal, sugar free almond milk, apples, berries, broccoli, lettuce, spinach, and mushrooms

Fats:
avocado, almonds, and walnuts

Supplements:
whey protein, casein protein, scivation xtend (intraworkout bcaa), and optimen multi

Typical Day:
Breakfast: 1/2 cup dry oats with 1/2 cup berries or 1 cup kashi cereal w/ 1 cup unsweetened almond milk
Mid Morning: 5 egg whites w/ 2 oz turkey sandwich meat & 1/2 an avocado (80g)
Lunch: 8 oz salmon w/ 100g broccoli
Mid Afternoon: 1 oz almonds & 0.5 oz walnuts
Preworkout: 1 scoop whey
Intraworkout: 1 scoop xtend bcaa
Postworkout: 1 scoop whey & 1 apple
Dinner: 8 oz chicken breast w/ 100g broccoli
Pre Bed: 1 scoop casein

This easily adds up to 200g+ of protein per day with minimal carbs and tons of good fats. Feel free to add more carbs and mix and match using the myfitnesspal app.

Workout:
I usually lift 5 days a week and do cardio 20-30 min on 4 days. Also, play indoor soccer for an hour about twice a week.

[Giovonny]

How long have been on this diet?

How much weight have you lost?

[EasyMoney]

The concept that is the key to weight loss is this: calorie density.

Some foods are very calorie dense. Oils for example are extremely calorie dense. Butter. Red meat. Ice cream. Very calorie dense and nutrient poor for the most part.

Vegetables and greens are very calorie poor but very nutrient dense. They give your organs all the nutrient they need to function, without any calories for your body to burn. In order to fuel its self your body will then turn to the fat you have stored for fuel. That's how you lose weight.

If you eat a vegan diet of calorie poor but nutrient dense foods for a couple months and combine it with doing short bursts of high intensity cardio 3-4 times a week you will see the fat vanish off your body.

Also don't eat any grain at all. It wreaks havoc on your endocrine system and how you metabolize everything you eat.

You want to stabilize your blood sugar so you don't get cravings and so your body doesn't go ape shit with its insulin levels and tell itself to store fat.

[juice]

(02-08-2013 03:07 PM)Giovonny Wrote:  

How long have been on this diet?

How much weight have you lost?

Forgot to mention that I am aiming at about 1950 daily calories and I also keep my sugar < 30g.

I've lost 10 lbs in the 2 months that I have been on this diet. However, since I started, back at 260, the foods I mentioned above have been my staple foods and but the ratios were 40/40/20. My goal is to stay at my current weight +/- 5 lbs but drop body fat down to 10%. So far, I've actually been gaining strength and maintaining mass, which is a good sign.

[juice]

(02-08-2013 03:15 PM)EasyMoney Wrote:  

You want to stabilize your blood sugar so you don't get cravings and so your body doesn't go ape shit with its insulin levels and tell itself to store fat.

This is basically what I target

[kosko]

To the OP
If you a beer gut then severely restrict your carbs and sugar as a beer gut to me shows a body's sensitivity to carbs as your body
is rapidly storing gets from the insulin spikes.

GET MORE WATER. This held with appetite a d if your dehydrated your body will do messed up things and cling onto fat.

Don't be afriad of (healthy) fats. Use cocconut oil to cook with and also look at Palm Oil to cook with, both are Medium Chain fats which are used exclusively for energy and promote a higher motabolism. This will provide energy to your body and able to to restrict carbohydrates substantially while still providing easy energy for your body to run on.

Be strategic with your carbs I don't agree when people diet to full cut them out. They are needed to be healthy so just restrict them and "load" prior or after your most aggressive activity. By load I mean take in 75% of what your daily totals would be to fuel your workouts/post and then carry on with your day.