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Anonymous
I'm 23, 5'11" and 82kg (180lb).

I'm not even remotely fit, but not fat either, I'd like to lose a little weight and tone up. I intend to start jogging at least 3 times a week and start a weights routine, the trouble is the diet. I read all these high in 'this' low in 'that, exclude 'this' eat plenty of 'that', but I have no idea.

What should I be looking at? Calories? Fat? Protein? Carbs? What's some rules to stick by? Give me any tips you've got.

TLDR: How do I eat good.
>> Anonymous
High carbs, fat and calories, low protein.
>> Anonymous
     File :-(, x)
Most of those "high" in "low" in "high" things you refer to are shitty diets thrown together by women because they lack the willpower to diet for more than a month, so they attempt to starve the body of needed nutrition to look good for a week in a bikini, only to gain the weight back when their body gets a hold of the substance it was lacking before.

http://www.bodybuilding.com/fun/brewster27.htm

Read over that, get yourself a basic knowledge. Eat six meals a day, get yourself some multi-vitamins, drink plenty of water.

The only people in this world who should micromanage their diet are bodybuilders, who have a complete knowledge of how their bodies function. One person cannot tell another person how their body works to a tee.

A pound of fat is 3500 calories, so by creating a calorie deficit of 500 calories a day for five days, you will lose a pound.

You do not need to starve yourself to accomplish that, or cut out carbs, or fat. You can do that by super-charing your metabolism with a healthy diet and good weight-training, and you wouldn't even HAVE to do any cardio.

Of course, it's easier that way. But whatevaz
>> Anonymous
>>150316
I don't have times for 6 meals a day.

I've been cutting out calories each day, aiming for around 800-1200 max, I've lost some weight but this doesn't seem like an ideal long term plan.

...and what the hell is "super-charing your metabolism"?
>> Anonymous
>>150325
New kid here peeking into this stuff myself, it's more "eat six times a day", don't think of it as "meals". Half of those can just be a bar or a shake. It apparently helps you eat less at the other three meals as well.
>> Anonymous
Everyone has their own opinion on this, here's mine:

- Don't bother with the stats
- lean meat and LOTS of vegetables
- more portions of smaller quanities throughout the day
- snack on fruit
- eat slowly
- contain your portions, try and leave something on the plate after each meal, even if it is a single pea, just have the willpower to leave *something* uneaten. This will force you to become conscious of how much you're eating, I used to just shovel food away until I did this.
- dont drink sodas, drink water
>> Anonymous
>>150329
not specific enough
>> Anonymous
>>150329

beleive it or not that 'leaving something on the plate' thing works. its something i tried.
>> Anonymous
>>150341
So leaving a few fries behind from a large Big Mac meal will help lose weight?

Come on, I want serious advise.
>> Anonymous
>>150325

I gave you all the advice you need in the third post.

You don't need to eat six meals a day, it's for your metabolism. The word I meant was super-charge. Eating multiple meals a day ups your metabolism.

800-1200 calories a day for a male your size is ridiculous. The least a male should eat is 1800 calories a day. The body eats muscle before it eats fat, so the process you are following will catabolize your muscle. You may be losing weight, but in the end, it could be a ten pound muscle loss and ten pound fat loss, when it could have been no muscle loss and fifteen pounds of fat. You'd rather have the second.

I don't know what magical secret plan you're looking for, but there isn't one.

And you honestly can't take a minute out of your day to choke down a turkey sandwich?

>>150327

It's not about smaller portions, you can do it when bulking up also.
>> Anonymous
>>150353
I appreciate your help, but your confusing me.

So I get the 'more small meals each day', but of what? Should I aim for a max/min of anything? Any types of meals at different times in the day?
>> Anonymous
>>150343

No, what it means is if you had a homecooked meal you get your usual size portion, but leave some. You'll find that actually you can eat less and still feel full. People overeat without realising because it takes a while for our body to tell us its full and in that time we've been cramming in extra food.
>> Anonymous
>>150361

Like I said, you do not need to micromanage your diet. The only thing I ever do is have my first three meals with lean protein+carbs, and my last three meals with lean protein+fat. This is an example of what I'll eat when I'm cutting.

Meal 1: Whey Protein shake + Two Cups of Oatmeal
Meal 2: Tuna fish sandwich with two pieces of wheat bread
Meal 3: Piece of chicken and a banana
Meal 4: Turkey Salad with Flax-Seed Oil
Meal 5: Post-workout shake
Meal 6: 1% Cottage Cheese and spoonful of olive oil

Healthy Lean proteins would be eggs, chicken, turkey, any type of fish. Low fat dairy and Beef Jerky is great too if you aren't too picky.

Complex carbs would be brown rice, oatmeal, wheat bread "minimize on this", and Yams.

Healthy fats would be Flax-Seed and most types of oil. Anything with Omega Fatty Acids.

If you live an active lifestyle, exercise, and weight train, a normal diet will help you melt fat off without losing muscle. That is the key part to it, people starve themselves and lose muscle mass. Muscle mass uses up calories while at rest, that's why it's so important to keep as much as possible.