From my experience, many people think that they haven't changed their eating habits, but in reality they have.

I would have told you the same thing years ago, but now I realize that I ate more junk food and too much fast food, etc., and that's why I gained weight. Period.

So...what I suggest to most people is to write down what they eat for 3 days (everything you eat, every hershy kiss, every skittle etc.). Most of the time they get so annoyed by having to find their notebook constantly, they realize how often they "snack" and eat a little bit of this, or a taste of soemone elses something, etc.

Write it down, you can put it in the computer if you want, but writing it down is so much more close to home. Then look over it, you'll notice some things that could be changed.

With that said,

1-protein with every feeding
2- 5-8 meals per day
3- veggies or fruit with every meal
4- make sure you get fats in your diet
5- only eat starchy carbs immediately ater weight training or a hard run (not walking or jogging or elliptical machining)
6- only eat what you can kill, grow, or pick

hope that helps.

There is no need for a surgery. Hire a nutritionist. Much cheaper.

do you weight train? do you exercise regularly? what do you do? how often? there are many questions to ask that could better pinpoint the issue here.

You can eat carbs and lose weight.

I have been eating almost 600g of carbs 2 days/week recently and losing fat. (granted i'm 6'6" 265lbs) but even YOU can eat carbs and lose weight.

If you can't kill it, grow it, or pick it, don't eat it. So that leaves meat, veggies, fruit, nuts, seeds, oats, rice, quinoa, and that's about it.

Stina, do you really think that you are going to turn into Arnold if you drink a protein drink?

I'm not picking on you, but I'm picking on the notion of "I don't want to get bulky," or "I don't want to get TOO big, or "I don't want to turn into Arnold."

Do people really think that if they lift heavy weights and drink a protein drink that you'll get huge. It takes years and years of hard work in the gym, an abundance of food and cooking outside of the gym (most people here are trying to lose weight, so I don't think that unbridled muscular growth is really a "worry."). Not only that, but your genetics aren't the same as Arnold, you don't take the same drugs as Arnold, and even if you did, you still wouldn't look like Arnold.

With that said, heavy weights and a protein drink is a great way to lose weight as well as gain muscle, just set up the rest of your diet to match the goal.

I agree with Matt, they are a way to increase protein in your daily intake (which most regular people need) and it is convenient. People got huge way before protein powders and other supps.

Here's a sample days food
8am - oatmeal, 3 egg whites with 1 yolk chopped tomatoes and spinach
10:30 am - handful of almonds, apple
1:00 pm - piece of grilled tuna or grilled chicken or pulled roasted chicken (no skin), 1 cup of veggies tossed with olive oil and lemon juice, 1 cup brown rice
3:00 pm - low fat cottage cheese with blueberries
5:00 pm - serving of grilled steak or fish or turkey meatloaf, 1 or 2 pieces wheat bread, salad with lots of veggies and some light dressing or olive oil, garlic, lemon
8:00 pm - piece of low fat cheese, couple slices of turkey breast or canadian bacon.

I don't mean to nitpick, but the 10:30meal doesn't have a protein (almonds is a good fat source, and an apple is carbs),
the 1pm meal has no need for 1 cup of rice unless this is right after you train,
wheat bread is the same as white bread it's just brown (don't eat bread).

Aside from that, how can anyone suggest a diet plan as specific as this without knowing the persons height, weight, bf%, goals (long term and short term), what type of training they do, how often, how long have you been doing that, do you have any medical issues that prevent you from doing certain things, are you using any sort of drugs (alcohol, nicotine, steroids, other recreational drugs, etc.)?

OP, answer those, and something very specific could be created for you, and you alone.

Also, 1 cup of rice cooked has somewhere around 50g of carbs, I'm 6'6" 265lbs and I eat 1 cup of rice, I doubt a woman weighing half of me would eat the same 1cup of rice. (I'm simply using that as an example).

For a woman weighing around 150lbs (assuming average on the rest of the stuff, lifting weights 2-3x/week and doing low intensity cardio (walking/jogging) 2-3x/week) whose main goal is to lose weight and keep it off (not looking to compete in sport or physique competitions), I would suggest something like:
1-25g protein, ~10g carbs, add 5g fat
2-25g protein, ~10g carbs, add 5g fat
3-25g protein, ~10g carbs, add 5g fat
4-25g protein, ~10g carbs, add 5g fat
5-25g protein, 50g carbs, add 0g fat (assuming this is immediately following training)
6-25g protein, ~10g carbs, add 5g fat

There would be some incidental fats in the protein sources (like in fish, chicken, lean beef, etc.) and this diet would total somewhere around 1400 calories.

*This was off the top of my head and not intended for the OP, per se. I can help out anyone that is interested, however.

Free weights, though I don't consider them toys, and i don't use any of those other silly things that you see in the gym.

to the OP, there is a book written by a trainer named Eric Cressey called 'unstable surface training' (or something like that). Look it up. He gives a good bit of straight info on the whole thing.

Typically, one would refer to that as a "cheat meal."

They are typically used after extended periods of time of very strict eating, for the dual purpose of a psychological break, and to refill glycogen stores (if eating a low carb diet normally, for example, a bodybuilder prepping for a contest).

If you are 25+ kilos overweight i would skip the alcoholic beverages and the "cheat meals" all together. The alcohol not only effects your body comp/goals/etc. while you are drinking, but the body has to spend days fully clearing your system of all the toxins. In essence, your metabolism is shot for a few days.

If you are still eating some carbs in your weight loss diet, then you don't need to have the cheat meal to refill glycogen stores. But, if you need a mental break from it all, have a protein drink and go all out for one meal, then get back to the lean meat and vegetables.

(I'm not saying all alcohol is bad, an occasional glass of wine is ok, but binging is never healthy.)

From my own experience, I have used the "cheat meal" as a way to refill glycogen stores and take a break from dieting for a meal or two, but I only used this after I was relatively lean (10-12% BF). When I was very overweight, there was no need for it, due to the extra bodyfat providing plenty of energy for my body to burn.

At first i thought "steroid reference" and I laughed, then I read the second half and I laughed some more.



I like the hormones eat-adrol, lift-adrol, and rest-adrol too! They make you HUUUGE!

I agree that we aren't designed to drink milk.



My issue with milk is hormonal. Not the growth hormone that they give to the cows, but if you have any sensitivity to lactose, your cortisol levels will rise, and that is good if you want to lose muscle and gain fat.



Secondly, the dairy industry says "'milk is low GI" and it is, but it is highly insulinogenic (which means that it causes a large release of insulin. This is bad during dieting because you get huge swings in insulin levels and insulin is a storage hormone.



It all comes down to each individual...I haven't touched milk in years, and I'm way better off because of it. Some can drink it while dieting without issue.



Everyone is different, do what works for you.



Also, fat is not bad, fat is necessary, drop the low fat BS, its been debunked for years, the media just hasn't caught up.

haha.



Issues only arise when cooking in plastic. Don't re heat tupperware, use a real dish. if you are drinking the water everyday, then you don't have to worry about the plastics thing.

And there is no limit to that code, pass it around, tell your friends, etc.

Hey man, cool, glad I could help.



Keep in mind that particular deal will come in one big food grade bag and it is NOT flavored. TP also sells what they call flavor packs (flaring on it's own) and you just add like a 1/4 tsp to a shake, more or less depending on how you like it. I would order 3-5 flavoring packs for 25lbs of whey.



That is an awesome deal. If you are blending it with fruit or something with flavor no need to add any extra, but if you just want a shake, get some flavoring. The Premium flavors are much better than the regular flavors, but if you don't want artificial sweeteners, then go with the regular and use stevia as a sweetener.



Honestly, the artificial sweeteners won't hurt you, i think when the research was done that showed they could cause cancer, they used obscene amounts of it, and a human would have to drink like 1600 diet sodas per day to reach the dangerous levels.



Anyways, little tid bit there.



Great deal, don't forget flavor packs, and a shaker bottle if you need one.



If you have any questions, send me a PM and I'll answer any q's I can, as to not hijack this thread.

I carry a 1 gallon water jug everywhere I go.

The cheapest place to buy protein drinks I have found is www.trueprotein.com



they have all sorts of different proteins (whey isolate, whey concentrate, micellar casein, etc.) and different carbs, as well as fish oils, BCAA, creatine, etc.



I have emailed with their general manager and they are great guys over there. Best prices I have ever seen and super quality products.



If you order use the discount code NPP443 and you'll get 5% off your order (or 10% off if you order 16lbs or more of one product, that's pretty much three 5lb tubs, not that much)



I promise this isn't spam either, just a great price on quality supplements.



I haven't posted here in a while, but I have been a member for a while, and I was active here when I lost the first 80lbs. I'm now as lean as I was at 225, but I'm 260, so that's good news.



Maybe I'll be around more often.

Caffiene is one supplement that has been proven effective, many times. Check pubmed or your college online library thing (if you have access). It does improve CNS performance.



BTW, all of those are nothing compared to Spike Shooters. www.t-nation.com/onlinestore.jsp

Sorry man, but 3 1/2 weeks is not very long. This is a long term "game." Depending on where you are physically now, you could probably lose 5-10 lbs. and that's about it.



Get started now though, by the time Christmas comes around, you'll surprise yourself and your family.



Then compare yourself now to 3 years from now and you'll really see a difference.

I wish we were allowed to workout shirtless at my gym, butthere is a strict shoes and shirt rule. Halfway through my workouts I'm so soaking wet that it's uncomfortable, and I'd rather train with my shirt off then with it on.



And the other day a trainer tried to tell me it was safer to lift with shoes on so if i dropped a weight it would be protected. Becasue my Nike Frees (mesh and thin) are going to save my foot from a 100 lb plate falling from the rack. Right. Just let me squat and deadlift barefoot.



On a completely unrelated note...i need a new pic.

Yes, and the best thing for defined and "sexy abz" is to eat right. And can we refrain from the personal attacks this thread already went there once. And lastly, judging by your pic I don't think you have the anecdotal data to back up your "ball = awesome abs" theory. You want an ab workout, squat 315 for sets of 6, then hold a plank position for 1 minute. Repeat 5 more times.



The whole exercising thing is about challenging your sefl and being fit, healthy etc. Don't worry about lifting as much as the other guy. Unless you are competing in powelifting competitions.





That's awesome. Do it. The best way to judge progress is to check your self out. It's ok. I just think it's stupid when people try to hide it. If you want to flex and check out your progress. Take off your shirt (girls this applies to you too, sports bras are to be worn) and flex like you mean it. Don't be ashamed. Ask someone to take pictures, anything, never be ashamed.

People who can't bench the bar are usually young, or very weak and need to start somewhere. Don't be all elitest becasue you lift more or they don't lift enough. Makes you sound like a meathead. There is a lot of science to training, and it should be read about, and applied. Even if a bodybuilder is stupid, the person telling him what to do isn't.

There is nothing wrong with women having muscles. Women should be strong.

So deadlifts (they work the forearms) are bad? Pressing without wrist wraps (works the wrists) are bad? Calf exercises are necessary, especially if lifting for aethetics and you want bigger calves. You have to train them for them to grow.





So does proper nutrition. Balls are dumb.



What I hate is when I try to squat and there is some dude doing curls in the squat rack. There is a rack for curling, get out of my squat rack. If you are curling so much that you can't pick it up off of the floor than you have problems.



And...you're skinny, stop flexing in the mirror. Or... if you feel that you need to check yourself out, then take your hsirt off and flex hard in the mirror. Don't try to be sneaky and flex without anyone noticing, we all noticed you flexing your 14 inch gunzz.

when ever you lift something (heavy or not) fill your lungs and flex your abs, back and butt.



Many back problems are caused by the back having to take the load, when another body part should be doing it. many people have "glute amnesia" in which they don't fire their glute muscles when bending or straightening. Pay attention to your body.



If your hamstrings aren't picking up the weight (which they should when you do a hyperextension (a glute hamstring exercise, NOT lower back)). Your hamstrings should be the muscle group lifting the weight. Not your back. Flex the back, keep it flat, and flex your butt on the way up.

www.t-nation.com



and why only 3 sets?



Becasue that is what you were taught initially.



3x8, 4x6, 5x5, 6x4, 8x3, 10x10, they are all valid training schemes, do some research on them, read for yourself, learn something don't just go by what people post on the internet.

Joe A, the other thing i forgot to mention was it is going to take a long time to gain muscle. If you are gaining weight too fast, then much of it may be fat. 1 pound per week at the most is pretty good, and can be a pretty "lean gain." If you are gaining several pounds per week, you're probably gaining too much fat.



Eat over maintenance and work out hard for a good 6 months (at the least).

whoa whoa whoa...GVT is a littel severe for a beginning weight lifter. That is a tough program. I'm not saying it is bad, and I'm not saying Sachin can't do it. But, that is a little advanced.



You want to lose weight, then eat at a caloric defecit, and lift to maintain muscle mass.



Eat less than maintenance, and lift heavy. A set/rep scheme of 8x3 is good for this. It is heavy enough to make your body think you need to keep muscle.



Lift heavy and consistently. Eat properly. High protein, lower carbs on off days. Keep good carbs in the mornings and after workouts.

Figure out a way to get more protein from milk, nuts (be careful there are a lot of calories in nuts), cottage cheese is great, other cheeses.



Stay away from Soy. It is not as healthy as the soy companies would like you to think. It casuses birth defects (any of you ladies pregnant, or guys have pregnants ladies, let them know), it causes estrogen levels to go up, and that isn't good for weight loss or muscle building...especially for men.



Soy is bad. Sorry, look it up.



What about fish, fish is great. Tuna, salmon, tilapia, etc. I looked at what you originally posetd as your diet, and you don't eat much, you may even eat to little.



Do you like eggs? I could eat eggs at every meal...5 egg whites = 20 g protein x 5 times a day = 100 gr protein. Very easy, eggs are cheap. Buy at a a farmer's market for 50 cents a dozen.

If you are trying to build muscle, you need to eat more calories than maintenance. so if you maintain weight at 2500 calories, you need to eat closer to 3000...sorry to break your heart, but you won't be a as lean.



Eat at least 1-1.5g of protein per pound of bodyweight. so if you weigh 200 lbs. you need to eat at least 200-250 g of protein. you need to get plenty of healthy fats, fishoil pills help, lots of extra virgin olive oil, and a healthy amount of saturated fats. Oats, whole wheat bread, sweet potato, fruits and veggies are good carb sources.



To build muscle you need ot create an insulin response, after you lift you need to eat alot of carbs and a lot of protein right after your workout.



Throw in some HIIT after your workouts, a couple days a week to try and keep fat gain to a minimum.



go to ww.t-nation.com/index.do and use the search function (at the top of the page). Find a program and diet that is for gaining muscle, and do it.



Also, don't worry about "getting too big." It takes a long freakin' time to develop a physique like a bodybuilder. So you will not get "insta-huge disease" and turn in to ronnie coleman overnight. depending on how much you want to gain, give your sefl several months or a year or slow gaining, (maybe 1lb per week). Bulk up to 20 lbs over what you want to be and then THINK about losing the fat on top. Gaining 3 lbs of muscle isn't going to cut it. I recently gained about 12 lbs of muscle, and i had to gain about 25 lbs total to get it.



You will gain SOME fat. If you gain 30 lbs of weight, you have to assume some of it is fat. Dont be afraid to get a little bigger. You'll be able to "lean out" more easily when you have the extra muscle mass.

and sprinting is way more fun than jogging for an hour.



Also, running for long periods of time is very catabolic (muscle eating, so to speak). So for someone losing weight, you want to lose fat not muscle, running or jogging longer than 20-30 mins for some can be damaging to the muscle mass you already have.



Look at the physique of a sprinter, versus the physique of a marathon runner.



Training article



Scroll down and you'll find a pic of each.

If you want something fun, and to learn something new, learn a couple olympic lifts:



Snatch, Clean and Jerk or Clean and Press...have someone show you how.



stick to big movements like they mentioned above, Presses, Rows, Squats, Deadlifts, Pulls ups if you can, Lunges, any exercise that uses more than one muscle group.



And, IMHO, you don't need to do much (if any) isolation exercises at your level. Stick to the big movements, and as Josephine said, lift heavy.



Full Body routine: pick one exercise for each movement:



Horizontal push (bench, incline press, floor press, board press, DB or BB)

Horizontal Pull (Bent over Row, Chest supporte row, seated row, etc.)

Vertical Push (Military presss, shoulder press, DB or BB)

Vertical Pull (Pull UP, Chin up, pull down, motorcycle row)

Knee dominant (back squat, front squat, leg press, hack squat)

Hip Dominant (deadlift variation, good mornings, ham-glute raise)



There you go, i like to rotate 3 sets of 9, or 4 sets of 6, or 8 sets of 3. Do this three or four days a week.



Don't worry about overtraining, its very hard to do, even on purpose.

Roger, if you are dieting, and losing fat, staying under caloric maintenance, it doesn't matter if you eat alot of protein, it won't get stored as fat. This website you saw probably suggested you only eat like 80g of protein a day right?



I eat 250g of protein per day...you are not going to store it as fat if you are eating under maintenance. The extra protein may also help you maintain what muscle mass you have, so you cn maintain a high metabolism.



As for supplements:



I take Hot Rox Extreme, glutamine, creatine, beta-alanine, whey protein (hydrolysate. isolate, concentrate), BCAA's, Fish Oil, CLA

Looking at your picture, you don't need to lose weight.



I'm assuming you want to be "ripped" or "tone" (i hate that word). You need to increase your lean muscle mass to be any leaner than you are. You can't support being that lean without more muscle.



No matter how little you eat. Start exercising to build some muscle mass. And you'll probably notice a positive shift in body composition. (Less fat more muscle). Nothing wrong with being strong.

Yes you've wrecked your metabolism. You need to bring it back up. Increasing your muscle mass will get your metabolism back to where it should be. If you've lost 25 lbs. in two months, i bet a lot of it was muscle. You need to replace that. Eat Protein and vegetables, and you'll have to give up the idea of having a 6 pack for a while. To have a 6 pack you need a healthy metabolism, also being healthy and having your body operate as it should is more important than being thin.



You need to increase calorie slowly, eat an extra 200 calories a day for 1 week, then increase another 200/day for a week, and in 1 month you'll be eating about 1800 calories, which is better than 1000. I would suggest cutting out cardio becasue you'll keep burning calories and at this point you want to add some meat to your bones to increase metabolism. When you are eating 2400 calories a day and maintaining weight, then start to consider getting "thin." If you work out hard and eat right, you'll be ok.



It's a long process, this isn't a 1 month fix. Be patient.