Lean meat like skinless chicken for diner (one breast and some veggies), an apple or some veggies as snacks throughout the day. And 30 min of cardio a day will cut you into a lean mean magic playing machine.
STAY AWAY from soda EVEN DIET SODA, candy and chips. SODA IS RAELLLY BAD!
Are there any Nutrition majors or professional diet planners that can help me figure out a FAT burning diet plan?
I'm neither, but make sure your body can handle whatever you do and do it gradually (I agree with Tripeboi - reducing your intake of those kind of things is good in principle, but don't completely cut them out because if you are as active mentally as many Magic players are and need to be in order to get to grips with the game, you will need the sugar and fat in them to process all the data that comes out of one turn, let alone a whole game). I would recommend increasing your activity levels rather than reducing fat intake, but if you really need to lose a few pounds through diet, Tripeboi has some good ideas about what to eat (and what not to).
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Michael Howard MP - former Conservative Leader and current Bird Wizard (:2mana::symu::symw: 3/3 Flying, Echo :symu::symw:, when M comes into play destroy target Fox, Cat or Rat)
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"He took the balls from many clerks/And hung them from a branch "When he struck us with feet and hands/It made Volpone dance!" - The Ballad of Dentling Nick, by Mr Owl
2. Once you have a number, set your diet target at a deficit. For example, if your calorie count was 2500, then setting a deficit at 2200 would burn 300 calories everyday. From what I remember of basic guidelines, it's not a good idea for males to drop below 2000 calories or females to drop below 1800 though, otherwise your body begins to slow it's metabolism to match the lack of food and weight loss stops.
3. Divide your calories per meal such that you are eating 5 or 6 times throughout the day. If possible, try to put more calories in the morning or afternoon, and less in the evening.
4. Once you know your daily caloric intake, try and eat foods that will give you a proper ratio of protein, fats, and carbs. The recommended ratio to begin with is 40% protein, 40% carbs, 20% fat. These values can be adjusted and finetuned later once you know your body better and what works and what doesn't.
5. 1 g of Fat= 9 calories, 1 g of Carbs = 4 calories, 1 g of Protein = 4 calories
6. You want lean food with more protein and less other stuff. Good protein sources are chicken or turkey breast, shrimp, salmon, and tuna. Getting enough protein with the foods available to you is very difficult, so I would recommend Whey Protein shakes. it's always a good idea to stick with solid foods over shakes and supplements whenever possible, but that can be really hard without protein.
7. It goes without saying, but cardio and weightlifting along with diet will drop fat quicker. It is much better to eat more calories and excercise them off than simply eating less. Diet is a good start though.
Here is a sample diet in Excel that I was messing around with back in July. There are many improvements that can (and have) been made to it, but this should give you a good template. I used the nutrition facts on the foods that had them, and I used websites for food facts on generic foods like fruits. it's a pain entering the data at first, but once it's there, you can copy and paste to make it much easier to keep track of what you eat.
I stopped drinking Soda a long time ago. I also rarely eat candy any more too, maybe 1 time every 1 or 2 weeks, just if I know I am lacking calories from not eating. Problem is I am a college student and dont have a large amount of time to cook things and what not. I find time to run and lift, which has never been problem, been doing that for a LONG time. I know my caloric intake is kind of low as it is so I am looking for easy stuff I can make between classes...
I also dont want to lose weight...I am at 160 pounds and that is the least I have weighed in a long time. This is an example of what I eat during the day
Breakfast- 1 Bowl of Cereal or 2 Slices of Whole Wheat bread with Crunchy PB (Usually Cheerios or Kix)
Snack 1- Yogurt
Lunch- Chicken and Turkey Sandwhich on 2 pieces of Whole Wheat
- Some Fruit
Snack 2- Granola Bar
Dinner- Sushi or another Sandwhich
Snack 3- Chips and Salsa
STAY AWAY from soda EVEN DIET SODA, candy and chips. SODA IS RAELLLY BAD!
To be a little more specific, if you're trying to actively lose weight, all sodas are a poor choice. However, as part of healthy living, an occasional diet soda isn't a problem. No reason to go after it, but no real reason to cut it out entirely.
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My anecdotal evidence disagrees with yours! EXPLAIN THAT!
I'm not a Dietician, but I know quite a bit about diets and working out.
Most important guidelines:
1) Eat 6 times a day (roughly). Eating this many times speeds up your metabolism and helps you digest food quicker.
2) Know what fats are good for you and which aren't. I always get these confused, but I think its monosaturated are good and polysaturated are bad. IE, avacadoes are full of fat, but good fats. Fried Chicken is full of bad fats.
3) Try running in morning or after work. Run in intervals of 1:2.5 minutes (Walk for a minute, then run for 2 1/2). This method was proven to burn the most fat.
4) Never ever ever eats carbs alone, even if you don't work out. Don't even snack on a bag of non-fat chips. You have to include some protein in the majority of your meals (Not all of them, because your body will start to build up an intolerance). Maybe like a cup of brown rice (The best by the way) and some grilled chicken for lunch.
5) This is not a well known fact, but try to incorporate both egg whites and whole eggs in your breakfast. The reason that you don't just eat egg whites is because your body will start to reject the egg totally and you will become allergic to eggs.
Hope that helps!
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My AIM is Satriani744 (shocker, right?;))
It's a great way to get in touch with me for trades, or just chattin'. Just don't stalk me please.
Putting on some muscle is mostly upping the protein a little bit, and just working out at least thirty minutes three times a week... and as an added bonus, each pound of muscle you add is roughly 50 calories burned daily added to your basal metablic rate.
Find an aerobic activity or two that you like (in my case, biking and running,) and make those your three weekly increments of thirty... any muscle building workouts (resistance training and the likes) should be complimentary to that.
You can't really cut fat as well as you can cut weight just by dieting. If you want to be lean you really have to do some athletic activity. Eating vegetables is not going to cut it for you. But you don't need to hit the gym every day. Maybe something like 30 minutes 3-4 times a week would suffice for what you want.
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"He says he's always loved the work of Beethoven, and often thinks of him as a true O.G" 50 Cent's thoughts on Classical Music Check out the H/W List playa: http://forums.mtgsalvation.com/showthread.php?t=80563 Member of the Syndicate
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My AIM is Satriani744 (shocker, right?;))
It's a great way to get in touch with me for trades, or just chattin'. Just don't stalk me please.
Diet will never work. Why can't people just accept they have to exercise? A jog around the park is sure to be more effective than any low fat, low carb diet. Now if you're a girl, I understand the eagerness to diet. For guys, please endure a little discomfort. Exercising isn't that grueling.
I advise a diet of salads and some very occasional lean meat. All you do is eat salad day and night. You can add a little bit of grilled chicken but I'd cut the dressing. It's high in sodium or sugar or fat or any combination of the 3. I'm not a dietician but I'm pretty confident this diet will work. Then again, a nearly all vegetable diet is pretty restrictive. Basically, you just have to get used to eating food that has minimal flavor. I advise a salad with planty of tomatoes so that your lettuce wouldn't taste so flavorless. I've grown use to this diet and endure it everyday.
Diet will never work. Why can't people just accept they have to exercise? A jog around the park is sure to be more effective than any low fat, low carb diet. Now if you're a girl, I understand the eagerness to diet. For guys, please endure a little discomfort. Exercising isn't that grueling.
I advise a diet of salads and some very occasional lean meat. All you do is eat salad day and night. You can add a little bit of grilled chicken but I'd cut the dressing. It's high in sodium or sugar or fat or any combination of the 3. I'm not a dietician but I'm pretty confident this diet will work. Then again, a nearly all vegetable diet is pretty restrictive. Basically, you just have to get used to eating food that has minimal flavor. I advise a salad with planty of tomatoes so that your lettuce wouldn't taste so flavorless. I've grown use to this diet and endure it everyday.
I hope that you don't wholly believe that as the truth. A lot of that is wrong. You can't suggest to someone that they should eat little protein. Protein is the most important aspect of all diets. All vegetables doesn't get them anywhere.
Plus diets are 70% of the weight loss/muscle gain process. It is imperative that you have a healthy diet and eat the proper foods. If you don't, you will have muscle hidden under fat, and that isn't what anybody wants. I should know, because that is what happened to me. I had a decent amount of muscle under fat, because my diet was good, but not good enough, and I didn't do enough cardio.
Cardio is the toughest part of anybody's workout, mostly because you don't see results like you do from lifting weights. Plus it is tough on stamina, which is frustrating to exhaust and just really, really tedious. I need to develop the self discipline to use the treadmill.
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"He says he's always loved the work of Beethoven, and often thinks of him as a true O.G" 50 Cent's thoughts on Classical Music Check out the H/W List playa: http://forums.mtgsalvation.com/showthread.php?t=80563 Member of the Syndicate
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My AIM is Satriani744 (shocker, right?;))
It's a great way to get in touch with me for trades, or just chattin'. Just don't stalk me please.
started it today, went and bought all the right foods...i am going to do a chart and let ya'll know how i do...if other ppl are intersted they should do this too
I'm also not an expert, but losing fat (which should always, in my mind, be the preferred goal rather than losing weight) is a lot simpler than people make it out to be (note: SIMPLE =/= EASY). Some of those may have been mentioned above or may be things you already know, but nevertheless - here are a few tips that should help you:
- You should wipe from your mind the concept of a "diet", where you eat a lot more healthily than you normally would temporarily. Your goal should be to CHANGE you dietary habits, which are permanent throughout your life.
- Don't eat during the last hour or two before you go to sleep at night.
- Avoid trans-fats and saturated fats and remember that monounsaturated fats are HEALTHY
- eat less food in a given meal and eat more meals (yes, 6 is a good number) in a day
- increasing the frequency you exercise is much more important than eating more healthy/less
- convince yourself that you're capable of losing fat and it will be much, much easier to pull off
Cardio is the toughest part of anybody's workout, mostly because you don't see results like you do from lifting weights. Plus it is tough on stamina, which is frustrating to exhaust and just really, really tedious. I need to develop the self discipline to use the treadmill.
Correction. Cardio is ineffective if you're concerned with muscle mass. If you just want to stay thin or lose weight (like most girls out there who have no intention of becoming Britney Spears), cardio is the most effective of all exercises. You could see results by measuring your waist and getting on the scales. Not many people do this so they do not see the powerful effect of cardio.
Of couse, other workouts can help you muscle up; but you should not expect to lose much weight from non-cardio exercises and you might in fact gain weight if you are already not very fat and gain muscle. So in other words, it's cardio or nothing. Are you trying to lose weight or gain muscle? If you want to see the muscle result, don't expect to lose weight. Many people confuse the two goals and expect muscles from cardio or weight lossfrom non-cardio. Get your goals straight. There is no miracle exercise that I know of that can do both.
Sometimes a sport can fill both blanks, though; but sports can never replace a good workout.
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STAY AWAY from soda EVEN DIET SODA, candy and chips. SODA IS RAELLLY BAD!
I'm neither, but make sure your body can handle whatever you do and do it gradually (I agree with Tripeboi - reducing your intake of those kind of things is good in principle, but don't completely cut them out because if you are as active mentally as many Magic players are and need to be in order to get to grips with the game, you will need the sugar and fat in them to process all the data that comes out of one turn, let alone a whole game). I would recommend increasing your activity levels rather than reducing fat intake, but if you really need to lose a few pounds through diet, Tripeboi has some good ideas about what to eat (and what not to).
Thank you to R&Doom for the amazing sig banner and Le_Gambit for the wonderful avatar.
"He took the balls from many clerks/And hung them from a branch
"When he struck us with feet and hands/It made Volpone dance!" - The Ballad of Dentling Nick, by Mr Owl
1. Determine how many calories you burn every day. The Katch Mcardle formula may be a good idea. Just be sure not to overestimate your Sedentary Activity Level.
2. Once you have a number, set your diet target at a deficit. For example, if your calorie count was 2500, then setting a deficit at 2200 would burn 300 calories everyday. From what I remember of basic guidelines, it's not a good idea for males to drop below 2000 calories or females to drop below 1800 though, otherwise your body begins to slow it's metabolism to match the lack of food and weight loss stops.
3. Divide your calories per meal such that you are eating 5 or 6 times throughout the day. If possible, try to put more calories in the morning or afternoon, and less in the evening.
4. Once you know your daily caloric intake, try and eat foods that will give you a proper ratio of protein, fats, and carbs. The recommended ratio to begin with is 40% protein, 40% carbs, 20% fat. These values can be adjusted and finetuned later once you know your body better and what works and what doesn't.
5. 1 g of Fat= 9 calories, 1 g of Carbs = 4 calories, 1 g of Protein = 4 calories
6. You want lean food with more protein and less other stuff. Good protein sources are chicken or turkey breast, shrimp, salmon, and tuna. Getting enough protein with the foods available to you is very difficult, so I would recommend Whey Protein shakes. it's always a good idea to stick with solid foods over shakes and supplements whenever possible, but that can be really hard without protein.
7. It goes without saying, but cardio and weightlifting along with diet will drop fat quicker. It is much better to eat more calories and excercise them off than simply eating less. Diet is a good start though.
Here is a sample diet in Excel that I was messing around with back in July. There are many improvements that can (and have) been made to it, but this should give you a good template. I used the nutrition facts on the foods that had them, and I used websites for food facts on generic foods like fruits. it's a pain entering the data at first, but once it's there, you can copy and paste to make it much easier to keep track of what you eat.
I also dont want to lose weight...I am at 160 pounds and that is the least I have weighed in a long time. This is an example of what I eat during the day
Breakfast- 1 Bowl of Cereal or 2 Slices of Whole Wheat bread with Crunchy PB (Usually Cheerios or Kix)
Snack 1- Yogurt
Lunch- Chicken and Turkey Sandwhich on 2 pieces of Whole Wheat
- Some Fruit
Snack 2- Granola Bar
Dinner- Sushi or another Sandwhich
Snack 3- Chips and Salsa
Most important guidelines:
1) Eat 6 times a day (roughly). Eating this many times speeds up your metabolism and helps you digest food quicker.
2) Know what fats are good for you and which aren't. I always get these confused, but I think its monosaturated are good and polysaturated are bad. IE, avacadoes are full of fat, but good fats. Fried Chicken is full of bad fats.
3) Try running in morning or after work. Run in intervals of 1:2.5 minutes (Walk for a minute, then run for 2 1/2). This method was proven to burn the most fat.
4) Never ever ever eats carbs alone, even if you don't work out. Don't even snack on a bag of non-fat chips. You have to include some protein in the majority of your meals (Not all of them, because your body will start to build up an intolerance). Maybe like a cup of brown rice (The best by the way) and some grilled chicken for lunch.
5) This is not a well known fact, but try to incorporate both egg whites and whole eggs in your breakfast. The reason that you don't just eat egg whites is because your body will start to reject the egg totally and you will become allergic to eggs.
Hope that helps!
Check out the H/W List playa:
http://forums.mtgsalvation.com/showthread.php?t=80563
Member of the Syndicate
Syndicate Members:5
My AIM is Satriani744 (shocker, right?;))
It's a great way to get in touch with me for trades, or just chattin'. Just don't stalk me please.
I should make it clear that I dont want to lose weight but lose fat. I am 160 now at 5'8 but would not mind being 175-180 and cut...
Yeah, I avoid pop at all costs, love me some water..
Find an aerobic activity or two that you like (in my case, biking and running,) and make those your three weekly increments of thirty... any muscle building workouts (resistance training and the likes) should be complimentary to that.
When you cross my mind you'd best look both ways.
Check out the H/W List playa:
http://forums.mtgsalvation.com/showthread.php?t=80563
Member of the Syndicate
Syndicate Members:5
My AIM is Satriani744 (shocker, right?;))
It's a great way to get in touch with me for trades, or just chattin'. Just don't stalk me please.
I advise a diet of salads and some very occasional lean meat. All you do is eat salad day and night. You can add a little bit of grilled chicken but I'd cut the dressing. It's high in sodium or sugar or fat or any combination of the 3. I'm not a dietician but I'm pretty confident this diet will work. Then again, a nearly all vegetable diet is pretty restrictive. Basically, you just have to get used to eating food that has minimal flavor. I advise a salad with planty of tomatoes so that your lettuce wouldn't taste so flavorless. I've grown use to this diet and endure it everyday.
I hope that you don't wholly believe that as the truth. A lot of that is wrong. You can't suggest to someone that they should eat little protein. Protein is the most important aspect of all diets. All vegetables doesn't get them anywhere.
Plus diets are 70% of the weight loss/muscle gain process. It is imperative that you have a healthy diet and eat the proper foods. If you don't, you will have muscle hidden under fat, and that isn't what anybody wants. I should know, because that is what happened to me. I had a decent amount of muscle under fat, because my diet was good, but not good enough, and I didn't do enough cardio.
Cardio is the toughest part of anybody's workout, mostly because you don't see results like you do from lifting weights. Plus it is tough on stamina, which is frustrating to exhaust and just really, really tedious. I need to develop the self discipline to use the treadmill.
Check out the H/W List playa:
http://forums.mtgsalvation.com/showthread.php?t=80563
Member of the Syndicate
Syndicate Members:5
My AIM is Satriani744 (shocker, right?;))
It's a great way to get in touch with me for trades, or just chattin'. Just don't stalk me please.
- You should wipe from your mind the concept of a "diet", where you eat a lot more healthily than you normally would temporarily. Your goal should be to CHANGE you dietary habits, which are permanent throughout your life.
- Don't eat during the last hour or two before you go to sleep at night.
- Avoid trans-fats and saturated fats and remember that monounsaturated fats are HEALTHY
- eat less food in a given meal and eat more meals (yes, 6 is a good number) in a day
- increasing the frequency you exercise is much more important than eating more healthy/less
- convince yourself that you're capable of losing fat and it will be much, much easier to pull off
Correction. Cardio is ineffective if you're concerned with muscle mass. If you just want to stay thin or lose weight (like most girls out there who have no intention of becoming Britney Spears), cardio is the most effective of all exercises. You could see results by measuring your waist and getting on the scales. Not many people do this so they do not see the powerful effect of cardio.
Of couse, other workouts can help you muscle up; but you should not expect to lose much weight from non-cardio exercises and you might in fact gain weight if you are already not very fat and gain muscle. So in other words, it's cardio or nothing. Are you trying to lose weight or gain muscle? If you want to see the muscle result, don't expect to lose weight. Many people confuse the two goals and expect muscles from cardio or weight lossfrom non-cardio. Get your goals straight. There is no miracle exercise that I know of that can do both.
Sometimes a sport can fill both blanks, though; but sports can never replace a good workout.