if you had 3 meals to eat for the next 3 months?(real question for weight loss and endurance training)

[Doc Holiday]

This is actually a legit question, no joke, I'm planning now what I will be eating for the next 3 months starting March 1st, the goal is to be a lean and fit 180 by june 5th date of the 70.3 Ironman in Raleigh which completing is my #1 fitness goal for the year.  I turn 30 soon and figured if I dont hit peak shape now I may never, so taking a serious shot at this. I currently stand at 202 and have plenty of weight loss experience before going from 275(2007)-170(2011) at one point, but, school then a less active job, and bad hours at work have done their damage over the last 4 years, but starting march 1st I say NO MORE!!!

I need suggestions for a very low carb, high protein diet that consists of ONLY 3 different meals for the next 4 months, food in this case is considered a means to an end, not for enjoyment so I need it just for the purposes of keeping up energy while working out and for weight loss.

I figured breakfast is going to be a protein shake and coffee, but other than that I'm lost and need exact suggestions down to proportions for lunch and dinner.  I'm 6'1 202lbs with a big frame.

[Ja Rhule]

Looks like we are very similar.  I'm 6'2 207lbs and about to turn 30.  I'd suggest coffee and beach body protein shake for breakfast, big meal for lunch and hamus and peta bread for dinner.  

[Goondal]

Regardless of what you eat, start eating when you wake up and eat more for breakfast and less for dinner.  Spread the rest out throughout the day instead of just having a lunch.

[Jimmy]

Breakfast - Donuts

Lunch - Nothing...because work

Dinner - Whatever the wife cooks

After dinner - Cheezit, Little Debbie, Lays Mesquite BBQ Potato Chips.

**Go to bed between 12:00-1:00am**

**Weight will not fall off...I know**

 

Serious note: I have gone from 242 to 217 in the last 4 months...biggest reasons, working out slightly (not a lot), fruits and vegetables....and most importantly SLEEP!  I thought that was a misnomer but sleeping 8-10 hours a night is a HUGE benefit in weight loss.

[Lumps]

A healthy diet is simple. 50/30/20, protein/carbs/fats + veggies. I would go 40/40 if you're lifting/bulking.

Adjust calorie intake accordingly.

You're 6'1 and 202? Why are you trying to lose weight? You should be turning the fat or being out of shape into muscle. 202 for 6'1 is pretty damn good if it's muscle. I'm 5'11 and 190, mainly muscle, my goal is 210.

In any case - in a perfect world 5 meals a day, all of them slightly bigger than your fist containing the ratios above. Eating the same exact meals will most likely end up in failure or just making it harder than it needs to be. Just eat the right foods.

Protein:

Eggs, Cottage Cheese, Yogurt, Whey Powder, Milk, Fish, Red meat, Chicken, Tofu

Carbs:

Brown Rice, Beans, Oats, Sweet Potato, Whole grain pasta, Fruits

Fats:

Fish, Nuts, Peanut butter, Avacado, Coconut oil, Virgin Olive Oil, Milk, Cheese

Always eat  veggies with the above. Spinach, Kale, and Broccoli are the staples, only drink water and lots of it.

 

There is all the information you need to do whatever you want and be the healthiest, strongest you will ever be. This is very basic whole foods shopping list.

 

Keep the ratios, adjust the 5/3 meal portions to match up with the calories you're trying to achieve (bulk, cut, weight loss) which as you know should be a slight deficit for loss, slight abundance for muscle gain, or pin point it to maintain.

 

 

 

 

 

 

[Doc Holiday]

8 hours ago, Lumps said:

A healthy diet is simple. 50/30/20, protein/carbs/fats + veggies. I would go 40/40 if you're lifting/bulking.

Adjust calorie intake accordingly.

You're 6'1 and 202? Why are you trying to lose weight? You should be turning the fat or being out of shape into muscle. 202 for 6'1 is pretty damn good if it's muscle. I'm 5'11 and 190, mainly muscle, my goal is 210.

In any case - in a perfect world 5 meals a day, all of them slightly bigger than your fist containing the ratios above. Eating the same exact meals will most likely end up in failure or just making it harder than it needs to be. Just eat the right foods.

Protein:

Eggs, Cottage Cheese, Yogurt, Whey Powder, Milk, Fish, Red meat, Chicken, Tofu

Carbs:

Brown Rice, Beans, Oats, Sweet Potato, Whole grain pasta, Fruits

Fats:

Fish, Nuts, Peanut butter, Avacado, Coconut oil, Virgin Olive Oil, Milk, Cheese

Always eat  veggies with the above. Spinach, Kale, and Broccoli are the staples, only drink water and lots of it.

 

There is all the information you need to do whatever you want and be the healthiest, strongest you will ever be. This is very basic whole foods shopping list.

 

Keep the ratios, adjust the 5/3 meal portions to match up with the calories you're trying to achieve (bulk, cut, weight loss) which as you know should be a slight deficit for loss, slight abundance for muscle gain, or pin point it to maintain.

 

 

 

 

 

 

I'm more into endurance sports then weight lifting, 202 is still heavy for long distance races and that's rough on my knees, which is a issue I have been expirenced.  the 70.3 ironman is called that because it's 70.3 miles, a pretty decent distance, and I'm looking to try to do a full marathon later this year if I get the ironman done.

[Lumps]

3 hours ago, Doc Holiday said:

I'm more into endurance sports then weight lifting, 202 is still heavy for long distance races and that's rough on my knees, which is a issue I have been expirenced.  the 70.3 ironman is called that because it's 70.3 miles, a pretty decent distance, and I'm looking to try to do a full marathon later this year if I get the ironman done.

I see, I did not read that.70 miles? Good lord...

I don't know too much about endurance sports  but I'd imagine the only difference in that and weights is the carb intake.

Protein is essential, just keep the complex carbs in your system to be able to handle the race.

Eat fish, chicken, occasional red meat and beans/brown rice with those meals and as always just water. The foods stay the same no matter what training you're doing but without knowing how many calories you're burning for training it's hard to recommend a meal plan.You're clearly trying to lose weight so a deficit is what you're doing, another good thing to know is your body fat % because 202 for 6'1 isn't really heavy so you're probably going to lose muscle along with fat.

 

Also, don't be afraid of resistance training even for endurance, building the muscles around your joints will help relieve the pressure of your body relying on joints for stability.

[Anybodyhome]

I am a former Ironman Hawaii qualifier (twice when I was 31 and 33) while I was in the Navy. I remained consistent at 6'6" and 205lbs while eating over 5500 calories a day in pasta and white meat. I used protein mixers while training, rode over 240 miles a week, swam 20 (was my weakest event) and ran no more than 25. 

My goal was to finish. I had absolutely no fantasies that I was going to win anything. But both of my planned trips to Hawaii were derailed courtesy of the Iran-Iraq war in 1987-88 and the tensions leading to the first Gulf War. Shortly after I began to experience some knee pain and stopped running altogether and began concentrating on swimming-biking biathlons, which I continued up until 1995. 

I turned 40, competed in my last bike criterium and dunked a basketball for the last time. 

I'm turning 60 in a couple days, still ride a mountain bike for pleasure and exercise, am in the gym every other day and am hitting the scales at 275... and nobody believes I weight that much. But losing your gall bladder and being diagnosed with hypothyroid will do that. 

My diet recommendation for endurance athletes is simple- replace the carbs and calories you burn while training and learn how to carbo load before events. Just stay away from the crap food. 

  

[Moose Hoover]

Try Intermittent fasting. If you want good low carb recipes check out http://www.genaw.com/lowcarb/.

[Anybodyhome]

You gotta have either carbs or fat if you're going to endurance train. If you go low- or no-carb, you won't have the ability to do any endurance stuff. Your body has to either burn fat or carbs once you've burned through everything else. 

[KendrickPanther]

I'm no nutrition expert but why would you want to eat the same thing everyday? How is that going to benefit you?

I've lost 155 lbs in the past 1.5 years. I'm still really fat tbh, things got bad. But I get the best results eating 1 egg with cheese for breakfast, maybe half and apple or 1/3rd banana with it. Sometimes a half slice of bread toasted with peanut butter. 

Lunch ill do a gluten free wrap with romaine, turkey, feta cheese, salt, pepper, and a pickle. 

Dinner I'll do a small cod fillet with green beans. 

I eat many other things at varying levels of healthiness but those are the ones I cut the most weight eating. Raisins, rice, chicken, bratwurst, and beans to name a few. I tend to eat small portions of things I enjoy rather than like a veggie burger with no bun.

[Doc Holiday]

3 hours ago, KendrickPanther said:

I'm no nutrition expert but why would you want to eat the same thing everyday? How is that going to benefit you?

 

Your body adjust to the food you eat, the more you eat it the more efficient it gets at consuming it and processing it,  I'm training for an endurance race, and to lose about 20 lbs in 3 months or about 7 lbs a month. To do so I will need a certain diet to keep my strength up so I can train, but also still lose weight, it's basically trying to do 2 things at once. 

I don't know if I will hit my goal, but I'm going to make a real effort in this.

[Doc Holiday]

On 2/22/2016 at 7:48 PM, Anybodyhome said:

 

My diet recommendation for endurance athletes is simple- replace the carbs and calories you burn while training and learn how to carbo load before events. Just stay away from the crap food. 

  

the calories is tricky because I do want to lose weight, just not muscle mass if possible, so I'm going to try and go high protein, 2 days a week still working on strength. I did solely strength training for the month before now, and have put on about 5lbs in muscle. 

as for carb load, I have that down rather well, used to be a swimmer, and still know how to do that.

[KendrickPanther]

5 minutes ago, Doc Holiday said:

Your body adjust to the food you eat, the more you eat it the more efficient it gets at consuming it and processing it,  I'm training for an endurance race, and to lose about 20 lbs in 3 months or about 7 lbs a month. To do so I will need a certain diet to keep my strength up so I can train, but also still lose weight, it's basically trying to do 2 things at once. 

I don't know if I will hit my goal, but I'm going to make a real effort in this.

Thanks for this info. Wish my body had gotten more efficient at processing Bojangles. I'd have never gained weight!