Intro: 36 year old male, current weight 194 lbs, height 5’9”, BMI 29, build - mostly fat, mildly sedentary; basal calorie need ~ 1800 calories
Goal: 2 lbs / week loss and aim for 155 lbs, lose fat, keep muscle & water
Diet summary: emphasize protein, fat, carbs in that order; 1500 calories consumed
Breakfast:
rice krispies (3 cups = 300 calories ) + whole milk (1 cup = 150 calories) = 450 calories
Lunch:
(option 1) turkey lunch meat, swiss cheese, 2 whole wheat bread, lettuce, tomato; ~ 350 calories
(option 2) chicken breast 4 oz, cheddar cheese, white hamburger roll, lettuce, tomato; ~ 350 calories
(option 3) 2 yogurt half cup (2 x 80 cal), polly string cheese (80 cal), 2 apples, 1 orange:; ~ 400 calories
Dinner:
option 1: chicken breast 6 oz sauted in olive oil, brown rice ¼ cup precooked, broccoli; ~ 400 calories
option 2: portioned spaghetti + sauce with onions; ~ 500 calories
option 3: egg white costco (250 calories, 50g protein), 2 apples, 1 orange; ~ 430 calories
option 4: brown rice, paneer (cheese) cube, peas sauted in olive oil; ~ 500 calories
option 5: brown rice, chickpeas + mariani tomato sauted in olive oi; ~ 400 caloriesl
Option 6: one of the lunch options as long it wasn’t done earlier in the day
Snack
Grapes, pineapples, bananas
Total:
1500 calorie consumed
Water
8 cups
Exercise:
30 minutes of pilates / exercise ball / weight training without equipment x3 week
1 hour swim x3 /week
Sleep
7 hrs / day
Question:
I hear protein quality is different from animal vs plant based. Is protein from egg whites, lentils, chicken breast the same? If i have high protein and water diet, will i lose mostly only fat?
Comment:
My weight has been stable for years so I want to “reset.” I feel like the 30 lbs overweight is like having a $30,000 loan. Pay it off for me, give me a reset, and then I can maintain by acting like a normal person.
THANK YOU!
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