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Anonymous
/fit/, I'm not looking for getting all muscly and cut and all that shit. I honestly don't give a shit, I don't see a point in it. However, I do want to lose fat. This is basically my meals of the day:

Breakfast - Special K with Strawberries, skim milk - about 220 calories
Lunch - Water, peanut butter sandwich, banana, jell-o - about 360 calories
In between lunch and dinner snack - half a mini bagel, jell-o - 100 calories
Dinner - Some sort of rice recipe (can be topped with a stew of some sort or berries or beans, depends on the night), coke zero - about 350-400 calories
around 10-11ish - salad I make, includes iceberg lettuce leaves, some sliced cucumbers, and a little sliced tomatoes - Can't be more than 40 calories

A day's calories would probably then be like 1120 calories. I also run for nearly 28-30 minutes, but I'm slow, fat, and my legs get tired fast, so the machine says I burn about 230 calories (1.6 miles). But, all in all, if I keep this up for a while, will I lose weight?
>> Anonymous
You're not drinking enough water, you'll be lucky to lose a pound or two. You're not exercising enough. You're not motivated enough.

Come back when you have the time and money to be SERIOUS about losing weight. In the mean time, enjoy a subpar life.
>> Anonymous
Stats? male/female?

Also, i don't see much protein in there. Muscles need to be repaired after every workout.
>> Anonymous
add lots of celery to your diet
>> Anonymous
unless you are going to sleep at like four in the morning, have the salad AT LEAST an hour earlier
>> Anonymous
>>8563
Fuck you asshole, it's shits like you that make people lost motivation.

OP, while I hate the shitface above, do drink more water. Your exercising seems to be fine, though.
>> Anonymous
by the way "some sort of rice recipe topped with berries" sounds so god damn appetising right now
>> Anonymous
>>8576
he was joking
>> Anonymous
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>>8563

Way to be of any help lmao

Drink more water or tea though. Sugar is ok in moderation as your body needs it, lay off anything with high fructose corn syrup. It'll null any attempts at losing weight. If your legs get tired from running, ride a bike or walk (briskly) 4 miles a day.

Your diet is substantially better than mine, which consists of a lot of bullshit.
>> Anonymous
>>8580
No, he was trolling and acting like an asshole.
>> Anonymous
>>8570
I'm a male. I don't want to specify height and weight, but my BMI level is 30.8.
>>8573
I was thinking about it, you're right, it is probably pretty late to eat, but I get fucking hungry as shit about then, and I sleep about two hours later.
>> Anonymous
please tell me you are going to supplement with vitamins. PLEASEEE
>> Anonymous
yah, if you are a dude, you are eating too little calories. if you don't eat enough, your body will go into starvation mode and you will gain weight.
>> Anonymous
People don't HAVE motivation. They just loll about in their chairs bloated and sagging with fat looking and crying at themselves in the mirror about how they want to improve, but just like the fat faggot on South Park, immeadiately starts shoving food into their mouths.

If any of the shits on /fit/ were MOTIVATED to get healthy, they wouldn't be asking internet experts, they'd go out, join a gym, and stop being such fucking pigs.

I don't want to hear shit like they can't afford the membership or home gym, or its too fucking cold to walk for an hour in whatever hillbilly land they live in, thats just excuses. Ex-fucking-cuses. They'll KEEP making them so they never have to actually WORK at getting fit
>> Anonymous
My ex boyfriend tried a diet, and he lost around 35 pounds on it. It's not really calories you have to watch, it's carbs. The diet was basically that you only ate three times a day, and you could eat whatever you wanted for one meal. So you would have breakfast, (no carbs), lunch, (no carbs), and then dinner, (whatever the hell you want). Only catch is you can only eat for an hour at each meal. Buttttt for one meal, you can eat whatever you want. If you like hot wings, than this is ideal. =P
>> Anonymous
>>8603
I recently bought some Centrum vitamins.
>>8581
Thanks, I might buy a bike soon.
>> Anonymous
Tell you one thing, adding about 1,000 calories (250 more carbs and 750 more proteins) throughout all those meals would more than likely make you lose weight quicker. Easiest way to do this is to just get skinless boneless chicken breasts (expensive, I know...) and just chunder down a 4oz portion of it with every meal.

This will also give you more energy with which to exercise.
>> Anonymous
when you get hungry, eat complex carbs like an apple. it's these kind of things that have glucose (which is the thing that you're hungry for).
>> Anonymous
>>8620
Isn't a recommended amount for just a normal person to just have 1500-2000 calories a day though? adding 1000 calories throughout the day would make me exceed that.
>> Anonymous
Caloric intake is way too low, especially if you're a guy. The harsh reality of life is that losing more than 2-4 pounds a week is impossible unless you're trying to kill yourself.

You're not going to get "all muscly and cut and all that shit" by picking up a few barbells. You are however: Going to burn 50 calories a day per pound of muscle in your body, and be put into an anabolic state which can be tweaked even more with proper nutrition. When you're in an anabolic state your body uses incoming calories as fuel for your healing muscle tissue.

Do cardio, but lift some weights too.

Iceberg lettuce is worthless. Romaine and Spinach are infinitely healthier and tastier. You should be getting a lot more veggies and fruit. It sounds like your getting mostly processed enriched flour for 40-50% of your caloric intake.

Not to completely shoot you down, if you're able to maintain what you're doing you will lose weight. But you can lose more weight faster and be healthier by just tweaking what you're doing a bit.
>> Anonymous
>>8600

Average male, with average BMI and doesn't workout needs atleast 2400 cals per day to sustain their weight. That is considered the "Healthy range."

Safe way to do this is get your approximate BMR
http://www.bmi-calculator.net/bmr-calculator/

Then eat 20% less than that. You will lose weight AND keep you energized and ready for next workout
>> Anonymous
>>8627

A *completely* sedentary person can eat at least 2,000 calories if the food is healthy (which yours is) and he spreads the meals around. It keeps the metabolism burnin' real hot and keeps well away from the body's starvation response, which is almost certainly very active with your current diet.
>> Anonymous
Whoa whoa whoa. No chicken. LESS chicken. Chicken is pumped full of so many chemicals you don't WANT to know whats in them.

The only worthwhile advice in this thread is yeah, more water.
>> Anonymous
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>>8577
Heh, had some last night, pic related. of course, I eat less than that, and my mom makes them without so much oil. the berries are berberis, and they're sour mother fuckers.
>> Anonymous
>>8642

So where can we get our protein then? By your estimation, all meat is off limits.
>> Anonymous
Also if you need a before bed snack, make sure it's something with slow digesting protein like casein. Most whey powders that are worth anything have casein in them. Cottage cheese is another good source.

It will keep your metabolism going. Like was said above you want to stay below your BMR and keep your metabolism pumping by eating 5-6 small meals 2-3 hours apart throughout your day.
>> Anonymous
>>8654
tofu, tempeh, seitan, quinoa
>> Anonymous
I don't know what kind of treadmill you have, but apparantly it burns calories super fast.

It takes me 7 miles to run off 200 calories.

Maybe mine just burns them slow. :P
>> Anonymous
>>8654
DURRR HOW DOES I GET PROTEIN?

Peanut butter, protien shakes, protien supplements, etc. Stop being a lazy fat fuck.
>> Anonymous
>>8634
I have some dumbbells that my brother left, there's an 8 lb one and a 20 lb one. How do you recommend I do the sets?
>>8636
1842.22 calories, according to the site.
>>8637
What and where do you recommend I add food?
>>8642
what? what you're saying contradicts what nearly everybody else says.
>> Anonymous
Drink lots of milk, skim milk of coarse. It has loads of vitamins, minerals, proteins, and calcium, which all inspire weight lose and nill in fat.
>> Anonymous
>>8659
>>8667

And if we subscribe to the belief that plant veggies are insufficient for mass-building purposes?
>> Anonymous
>>8654
Meat is not the only thing that has protein in it.

Bill Pearl, vegetarian Mr. Olympia disagrees with you like I do! Nuts, Beans, Legumes, Soy, Fruits, Vegetables, Dairy (if you must), and the list could go on.

Not that I'm trying to convert anyone to vegetarianism (even though it's worked magnificently for me) ... I just hate the ignorance of thinking meat is the only protein.
>> Anonymous
>What and where do you recommend I add food?

Add chicken to each meal. You are protein deficient there, bud ;)
>> Anonymous
>>8668
You need to understand when people talk about lifting weight they mean squatting, deadlift, bench heavy heavy weight! Not throwing around 10-15 lbs dumbells.

And yes you need eat chicken and beef.. lots of it. It's packed full of protein and fats.
>> Anonymous
>>8676
The chicken I eat is normally boiled in water, stewed I suppose. it's skinless, and it's breast.
>> Anonymous
>>8676

Long time body builder Tom Venuto disagrees with you, sadly. You won't keel over with pure plant food, mind you, but building muscle on such a diet is rough.

Also, to the chicken-chemical guy. I hope you only grow your own food because just about everything you can purchase has some amount of chemicals in it.
>> Anonymous
>>8687
well, the guy I was responding to said something about dumbbells, so...
>> Anonymous
>>8695
Buy, or find a write-up online somewhere, a copy of starting strength by mark rippetoe. It will answer all of your lifting needs.
>> Anonymous
The 20 pound dumbbell may be a starting point for you . . It's hard to know without knowing your height and weight.

Get to the gym. It's hard as fuck when you're starting out, but it's going to help you mentally. You feel a thousand times better when you've worked out at a gym and you know you've busted your ass. The people at the gym don't give a fuck about you, they're their focusing and trying to maintain the energy to bust their ass as well. And if they are there just to stand around in their underarmour and do 2xreps of deadlifts and bench presses with their buddies then they are worthless meatheads.

It takes time, but your quality of life will increase so significantly that you will be amazed. I lost 50 pounds in 5 months on a vegetarian diet, and I know I gained muscle mass while doing it.
>> Anonymous
>>8668
Take that number and multiply by your activity level

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
>> Anonymous
>>8695

To be concise, what you want to do is just do 3 sets of 10 reps on each major muscle group. There's obviously shitloads more to it than that, but as a beginner, just hitting each muscle group with weight should suffice.

And I'm too lazy to offer workouts for said muscle groups...
>> Anonymous
>>8701

Question: How do you know you gained lean mass? Appearance/skinfold/other?
>> Anonymous
>>8694
Tom Venuto is one of my main sources of wisdom. However, this thread is about losing weight, not getting "Shredded."

Half of bodybuilding is genetics. You're right, it's a lot easier to bodybuild on animal protein. However that does not mean it's impossible or insurmountably more difficult to do it on vegetarian protein.

And besides, this thread is about losing weight.
>> Anonymous
>>8706
This is bad advice because it's they same lazy, nonchalant "I'm just a beginner-take it easy" bullshit that's keeping you were you are.

>>8695This. Learn first.
>> Anonymous
>>8615
kill yourself fatass
>> Anonymous
>>8711
Mirror + scale
>> Anonymous
why do you need coke zero, and jello at all if you're fat you need to cut it all out, also you need to make sure you're in this for life because you cant just diet for awhile and revert back to your old ways
>> Anonymous
>>8715

Meat proteins are simply more effective at retaining/gaining lean body mass. Even with losing weight, you want to retain as much lean mass as possible. So plant proteins technically can work, but animal proteins just do it better. And the chicken I'm eating -- macro nutrientwise -- has nothing but a lot of protein and a few EFA's. And it doesn't taste like tofu :P
>> Anonymous
>>I'm a male. I don't want to specify height and weight, but my BMI level is 30.8.

/fit/ is my new motivation to go hard in the gym, i'll just read a few things like this and remember how much clueless fat people enrage me, or how some "males" out there are too such fat pussies that they feel embarrassed to post their height/weight on an anonymous imageboard.. i never ever ever want to be like that or meet anyone like that

tl;dr thanks for the fuel OP you glorious fat puss
>> Anonymous
If you can cut out or lower the intake of the Coke Zero that would be a place to start.

PROTIP: fake sugar does not do any body good.
>> Anonymous
>>8724
I've drank Diet Coke for nearly a decade now since my brother became a diabetic. Coke Zero is the same thing, just taste a little better in my opinion. Doesn't have calories or sugar. Also, the Jell-O has like 10 calories in each pack. also delicious.

>>8747
suck a dick.
>> Anonymous
>>8648

start eating whole grain/brown rice you fat asshole
>> Anonymous
>>8718
wow, you got trolled A HUNDRED POSTS AGO.
>> Anonymous
>>8767

carbonated water, caramel color, phosphoric acid, aspartame, potassium benzoate (to protect taste), natural flavors, potassium citrate, acesulfame potassium, caffeine


replace it with a water with Emergen-C in it and youll be cutting all of that crap that messes with your metabaolism (caffeine) out of your diet.. not to mention the 135 mg of sodium in every bottle
>> Anonymous
>>8733
if taste mattered nobody would be fit, you stupid fucking asshole.
>> Anonymous
     File :-(, x)
too bad we have advice boards, if we let natural selection take its course all of these people who dont know how to take care of themselves and stay fit/healthy would die in their own filth of heart related diseases or diabetes
>> Anonymous
>>8786

So all healthy food tastes like crap. Gotchya
>> Anonymous
>>8807
No, you fucking retard. "But it tastes better" is the justification for the pic in>>8798

>>8798
Maybe, but only after /k/ decided to put forth unnatural selection and gun down everyone who didn't agree to their totalitarianism.
>> Anonymous
>>8811

So selecting the best tasting foods from the gamut of healthy options makes people morbidly obese. Gotchya
>> Anonymous
there's a lot of good advice in this thread, actually... aside from the occasional troll =P

from my research and talking with trainers, chicken is fine. i've never once heard that chemicals argument before. i have heard arguments against eating any meat at all though, and it can work, just harder 'cause most people love meat =P

cardio is hard, but if you do 30 minutes a day, four-five times a week, you'll be feeling better and better about it after a mere two weeks, but you gotta keep at it!

take some sort of protein supplement. i use that EAS protein powder. it doesn't taste great, but it's not horrid either. i usually drink some a few minutes after cool down.

with my diet and workout routine i haven't lost much weight (five-ten pounds. not entirely certain as my weight usually fluctuates around 180-185, and i'm at 175 last i checked), but i am able to run for longer periods of time before i start hurting. that along with being able to do more crunches, pushups, more reps when lifting, and whatever else, so i'm happy with it.

oh and uh.... supposedly this helps increase your metabolism, but i'm not entirely certain, as i rarely do it... but if you jog at your normal pace for 3-5 minutes, then sprint for one, job for 3-5, sprint for one, etc. for the duration of your 30 minute routine, it helps boost your metabolism.
if you're up to it, try that for two weeks and see where it gets you.
>> Anonymous
>>8827
Is referring to HIIT. High Intensity Interval Training. Ultimately that's what you want to get into, but it's a bit more advanced. You don't want to overtrain.
>> Anonymous
>if you jog at your normal pace for 3-5 minutes, then sprint for one, job for 3-5, sprint for one, etc, it helps boost your metabolism.

That's called HIIT (High intensity interval training) and I think it is just the opposite: it has little effect on your metabolism, but it burns more calories on the spot. Could be wrong though...
>> Anonymous
Jesus Christ, 1120 calories?

This is deep into starvation mode. You should eat 1800-2000 cals a day, watch the refined carbs, and exercise.

The problem with going straight to 1120 calories is that your metabolism will grind to a halt. As you lose weight you need to either cut out more cals or exercise harder, so if you plateau at 1120, it's going to be a nightmare to cut further.

At 1800-2000 cals a day you should have energy left to run/walk off a good 300-350 cals a day, without triggering starvation mode.
>> Anonymous
>>8840
thanks =P i couldn't for the life of me recall what it is.


also, i enjoy those safeway flavored waters. carbonated water with flavoring and some additives (preservatives i think). no sugar (nor corn syrup), sodium and few calories. it's been a while since i've had any, but they taste good, are cheap (cheaper than soda. $1 for 32oz i think, not on sale, got 'em for $.80 on sale last time i bought 'em) and don't have any of those brain poisoning fake sugars you get in coke zero or diet coke or whatever
>> Anonymous
>>8865

All cancer-water for me. Splenda FTW! I mostly drink normal water, though. I know it is bad...
>> Anonymous
I'd rather be fat than a skinny shit like me.
>> Anonymous
>>8853
yeah. i'm not certain what it really does. i had read that it boosts your metabolism, but i've never stuck with it long enough to really figure out what it does.
>> Anonymous
>>8913
Why settle for either when you can just be healthy? Here ya go little buddy:
>>8769
>> Anonymous
>>8919
HIIT is anaerobic, like weight training, and be treating a such.
>> Anonymous
>>8929
ahhh okay... so you may want to avoid doing that, else you'll most likely end up burning more muscle mass than fat, unless you change your eating habits to suit more intense weight training (more calories and much more protein)
>> Anonymous
OP here. Thanks for all the info, dispite everything seeming to be mixed in opinions.
>> Anonymous
do you actually run, or use a running machine? i hope its the former.

you'll want to do callisthenics and the such because like it or not, one of the best ways to lose fat is to put on muscle. muscle burns alot of calories a day. cut your carbs, get on the meat. you cant put on fat if you arent eating alot of carbs.
>> Anonymous
Dont drink that coke zero shit stuff it will sabotage your efforts

http://english.pravda.ru/news/science/12-02-2008/103999-sweeteners-0

artificial sweeteners are bad for the body, and try whole grain rice instead its way healthier, the rest is ok and good to go I would say.