Feb
I'm a male, 6'1″, 184lbs, slightly more massive frame but can lose about 15lbs or so.
-When I get up I eat a cup of oats with hot water on them and about 2 tsp of honey and maybe a banana or apple.
-Then around lunch I might have a salad with tomato, a few croutons, and a tiny shredded cheeze and low fat dressing.
-Then for dinner I might have a whole can of campbells soup (90cal per serving, 2.5 servings per can) and another piece of fruit if I feel enjoy it.
-For exercise I'll do brisk walking for about 20-30min, some pushups, situps, jumping jacks, and weight training for about 10-15min, all of this will be done each other day so 4 times per week.
As far as a diet plan goes does this sound alright for trying to lose a few pounds?
Also, I know everyone is different but how long do you think it would take the average person to lose about 15lbs while on this diet?
And is there anything I can do to improve?
Thanks!
Answer:
I would remove the honey on the oats, think about low fat shreaded cheese, and make sure the soup was low sodium (most canned soups are very high - dangerously high in fact - in sodium).
I like the exercise of 30 to 45 minutes - and I would think about brisk walking under a load. At your height, I would be moving at 4.0 to 4.5 miles per hour and uphill as much as possible. You should do at least 2 miles in your walk. Good walking shoes are a must. I would look to increase the walking to 2 miles at at least 4.0 miles per hour everyday. I would rather to quantify the distance traveled and the speed traveled as “brisk walk” is highly subject to interpretation.
Now for the hard part. At your height and weight, I suspect the ideal weight is about 165 lb and your goal is about 169 lb. The last 10 lb are the hardest to shed and this will take long term effort. My estimate is 60 to 90 days at the program you’re using.
Answer:
I had a load of unwanted fat in all the wrong zones until I used acai berry, I understand they state that pills do not work, but they sure worked for me, and they've been shown on CBS News too. There is a free trial happening right now at http://peremt.freeshell.eu , give it a try, how worse could it make things?
Answer:
The can of soup will have too much salt in it. You really should modify your dinner. Try a salad and a boiled egg, more croutons/ or stir fry veges with croutons. The less processed the food the better.
Answer:
Try these good nutrition meals. It helped me lose 70 lbs. in 9 months, along with a workout program to help you burn calories and build lean muscle which helps you burn more fat and lean down and tone up. Good luck and email me if you need additional info. I’ve my clients on this and they love it and lose an average of 2 lbs. a week along with their workouts that I have designed for them. It is important to eat for what you’re going to be doing in the next 3 hours. No/ low carbs if you are going to nap , carbs if you are going to be able to wrok that energy off.
*eat every 2-3 hours and smaller portions. eat 5-6 small meals a day
Breakfast
~1 ½ cups high fiber cereal with 1 cup of 1% or 2% milk or soy milk of your choice add ¼ cups of blueberries or strawberries
~ 2 tbsp. of Acai berry juice (20 minutes before each meal ) with Sweet potato and grilled chicken breast
~ 1 cup of low-fat cottage cheese with a piece of whole grain toast ¼ spoon of cinnamon and ¼ spoon of splenda added
~ 1 cup low-fat yogurt with ½ cup of berries of your choice blended in along with a piece of whole grain toast with peanut butter.
~ 1 grapefruit with 2 tsp. splenda and a slice of whole grain toast with 1 tbsp. peanut butter
~ 1 cup of steel-cut oatmeal/ weight control instant oats from Quaker with ¼ to ½ cup of frozen blended berries and ½ cup of cottage cheese
~Scrambled eggs with very light cooking spray and any veggies of your choice and a slice of whole grain toast with 1 tbsp. of peanut butter
~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda
~ Oat bran bagel with cream cheese, 6 oz. of low fat yogurt and cantaloupe
~ 1 c. of high fiber cereal and 1 medium banana
~1 med. banana ¼ c. almond 1 c. yogurt (mix together
Mid morning/ afternoon snack
~ Imitation crab meat salad with your choice of toppings
~ 1 apple and three graham crackers
~ Peanut butter and low sugar jelly sandwich
~ ½ cup of raw baby carrots, ½ c. of sliced and peeled cucumbers with light ranch dressing
~ 1 100 calorie pack of smart pop popcorn
~ 1 fresh and peeled pear cut in half with 2 tsp. of light mayo and ¼ c. of 2% shredded cheese to go on top
~ ½ c. hummus (homemade if possible) with 1 c. of fresh veggies
~ 1 serving of whey protein
~ 1 serving of casein powder
~ 1 South beach protein bar
~ 1 Fiber 1 bar
~ 1 Lite and fit yogurt with 2 tbsp. of grape nuts mixed in
Lunch and or dinner~ 2-3 slices of fresh low-sodium turkey breast, 1 c. of seedless red grapes, ¼ c. of walnuts or almonds, and a stick of 2% cheese of your choice
~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda
~ 1 c. whole grain pasta with small grilled chicken breast tossed in a fresh basil extra virgin olive oil
~ grilled chicken breast, 1/2 c. of brown rice, ½ c. steamed broccoli
~Lean hamburger on a wheat bun with light condiments and all of the veggies you can handle on it
~ grilled chicken breast, 1/2 c. of brown rice, ½ c. steamed broccoli
~ 1 c. whole grain pasta with small grilled chicken breast tossed in a fresh basil extra virgin olive oil
~ grilled salmon, ½ c. brown rice, and 1 c. steamed zucchini and squash
~ baked flounder, ½ cup of brown rice, and 1 c. of steamed veggies
~grilled lean steak with grilled portabella mushroom caps and a side romaine salad
~Lean hamburger on a rye, pumpernickel or sourdough bun with light condiments and all of the veggies you can handle on it
~ 6 oz. of boiled shrimp, 1 c. whole grain pasta, ½ c. steamed broccoli and 5 sprays of smart balance butter
~Grilled chicken breast romaine salad with your choice of good toppings (include some type of nut)
~ Imitation crab meat salad with your choice of toppings
Nighttime snack (before bed, important to keep blood sugar levels even through the night)
~ 1 serving of whey protein
~ 1 serving of casein powder
~ 1 South beach protein bar
~ 1 Fiber 1 bar
~ 1 apple and three graham crackers with 1 tablespoon smart balance or all natural peanut butter
My workout routine
I do a push pull workout on most days. 3 days a week i do strength training and the other 3 I do 65 minutes cardio moderate speed (3.5- 3.7)for walking on an incline of 1-2. For running, I run at a speed of 5.5-6 mph on an incline of 0-1, with 1 minute of warm-up before I run at 3.5 mph and for at least 5-10 minutes to cool down afterward. I stretch as well for approximately 5 minutes. I take Sundays off to rest and rest. Push pull for example is doing triceps extension with or without a break then doing biceps curls and adding reverse or regular crunches in there to make sure I get abs in and it cuts down on time. I do abs a lot to keep my core strong. I try to get all of the muscles in that area to work together on the same day. Do the amount of weight for what you want to accomplish. State for toning, ligh