Want to lose 15 pounds by summer
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Looking for the best way to cut. I have read about the "honey diet" for fat loss but not sure I'll be able to commit to it long term.
Lately my day to day diet has consisted of the following:
Morning:
0% fat yogurt with blueberries, blackberries and honey
Coffee with sugar and skim milk
I'll have some grapes / watermelon / more berries later in the morning.Lunch:
I work in an office and don't always bring lunch, when i eat out i try to eat low PUFA. Usually a mix of protein, vegetables and a little starch. Typical bowl slop food.
Dinner:
I try to fit in a carrot salad with coconut oil / ACV in the evening before dinner. Then I will usually cook ground beef and potatoes, either baked with butter on top, or I will fry them in coconut oil. Sometimes I do white rice.
If I am still really hungry I will have some ice cream (no gums) before bed or a glass of skim milk.
I take thiamax, b complex, Vit D & E, and magnesium glycinate before bed. I also take aspirin occasionally.
Any advice would be greatly appreciated.
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@raytreats said in Want to lose 15 pounds by summer:
Any advice would be greatly appreciated.
Hi,
More info is required. Weight, height, F/M, activity, already dieting. Pathology (digestion, allergies, glycémia management),etc.
Usual Meals for 3 days. -
6’2”, ~220 lbs, Male
Lift generally 3 times a week, sometimes more
Doing PPL but planning to introduce an Arnold split or something more focused. I’ll also do stairmaster for around 30 min each session and then sauna.Digestion is pretty good overall, around 3 bowel movements a day on average. Have not measured my glucose levels before. Something I will say is that I might not be getting enough sleep. I tend to go to bed around 11:30 pm and wake up at 6:45 AM.
What I mentioned is generally what I eat- I don’t tend to stray too much from that. Lunch like I said changes from day to day, but could be the grey area where I can make some significant change
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Don’t eat less but better. If you eat less than what you mentioned, you’re going to lose muscles.
There isn’t protein enough: in 3 or 4 takes (with a shake for the 4th).
We should try to optimize the level of carburation (impact / target towards thyroid)
Your breakfast is too weak in protein.
Example
Jordan’s oat 50-60 g (Simply crunchy - Honey baked granola)
With Hazelnut milk 240 ml (or soja milk, if you don’t like hazelnut). No rice nor almond milk. No yoghurt if you want to optimize glycemia (insulin spike). Not now.
Pecan nuts 6 halves (or 8 macadamia nuts if you want to avoid 1.5 g PUFA. But taken apart because hard to bite).
Coconut shredded (very thin sliced) 4 big tbsp.
A protein: Gouda cheese 1 slice (45 g) (vit K2) or ham 50 g.Note1: when eating PUFA, coconut oil is required (SFA). 1 tsp.
Note2: If you aren’t hungry for the breakfast, change your evening meal.
Note 3: for 220 lb / 110 kg, you need as protein:
At least 1.2g x 110 = 132 g protein (=> 4 x 30-35 g)
Recommended level: 1.8 – 2.2 g x 110 (=> 200 g – 240 g). Not realist without an enzyme supplement and a shake with protein powder.
Note 4: you’ll need a potassium supplement and progressively enough fibbers (30 -40 g)