The chia seeds contain healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium so they are actually really healthy and contribute to your feeling full and satiated throughout the day. Keep drinking the shakes if you like them as they are pretty healthy.

The calories you should cut out are the ones that provide very little nutrition per calorie (white bread, flour, soda, chips, fried foods) and other highly processed foods with large amounts of sodium and other chemicals.

If you really want to lose weight fast listen to Mike Dolce here are his tips from twitter.
5 TIPS TO IMMEDIATE WEIGHT LOSS!
1) INCREASE WATER
2) DECREASE SALT
3) EXERCISE EARLY
4) CARBS AFTER EXERCISE ONLY
5) DOUBLE YOUR INTAKE OF DARK LEAFY GREENS

how has this jackpot dude not been banned yet?

also 100% what crash said

jfc who cares what he eats as long as:

- its a nice deficit, prolly around 2500-3000kcal per day
- gets enough protein
- is satisfied with his food and satiated

What you eat is really important for some people, I tried a pure calorie counting diet and failed numerous times. I succeeded on low carb, where calorie counting is still fairly important but definitely a lot less emphasis on it.

Also, carbs are very unsatiating food. If you're dieting, you want to eat more satiating, nutritionally rich food. Carbs are empty calories.

Also calories are not everything, see this recent experiment as good evidence:
http://www.dietdoctor.com/overeating...ting-lchf-diet

Its good that you had success on a ketogenic diet but it doesn't mean that is the right approach for everybody. I'm not sure why you say that carbs are empty calories, as they are one of the three major food groups we were designed to consume. Its true its possible to get the energy they provide from other sources over a longer period of time. Whether it is healthy to deprive yourself of carbohydrates long term is perhaps up to debate. Briefly there seems to me to strong arguments that this is not going to be good for your kidneys, and definitely strong evidence that fibre intake is healthy for the digestive system......and quite a few other things that would make me not want to spend my life on a ketogenic diet. I'm not saying it can't be a good way to lose weight over the short and medium term, just don't vilify a whole food group! If anything I have sympathy for the zone system of 40% carbs, 30% protein, 30% fat but there are many ways to skin a cat.

Diet advice to a 373 pound guy that he needs to decrease his consumption of apples from two a day leaves me on the edge of despair. In addition, there is nothing wrong with a portion of rice! Wholegrain is better, if you like that.

OP how many calories are you aiming for a day? This should be your starting point. Crashjr mentions this above, its sound advice. A 500 calorie deficit approximates to a pound of fat lost, so if you are looking for a two pound loss per week, go for a 1000 calorie deficit to start with. Either use a site that calculates how much you are using up each day, or go with something like myfitnesspal, a food logging website/App that will do the calculations for you.

Despite the apple despair there is plenty of good advice above, as usual. I personally don't go for protein shakes, but if they fill you up its likely OK as one of your meals. I'm slightly concerned by the reasoning given for their consumption - food choices should be about what is healthy and going to move you forwards, not convenience. At your weight this log is about finding a way to live with a good quality of life. Everything else should be secondary until you conquer this. Get up ten minutes earlier if you have to. There is evidence that an egg (say boiled or poached) in the morning helps with weight loss. The shake may work but personally I like to eat my calories. Still I recognize the counter-argument.

I'd take a look at YTF's log if you haven't already. The start of this log should be really helpful. There are also some good links in the FAQ. In addition 'The Body Fat Solution' by Tom Venuto is an excellent read.

In general I agree with the advice to base your diet around healthy, natural food. Protein will help to fill you up if you are prone to get hungry. Looks like things are going well on the exercise front but as been said the main thing is to get the diet right.

Aiming for about 2250, which to my understanding is about a 1000 calorie deficit.

Sat:

12:00 chicken salady thing - 660 cal
1 lb chicken breast - 440 cal
ranch dressing and hotsauce - 220 cal
romaine leaves

4:00 45 minute walk

9:00 2 turkey burgers - 1220 cal

total: 1880 cal

notes: wasnt really hungry until like 9:00, and was good till then. didnt go to the gym but I walked to the store to get some food so atleast I got something done.

use this: http://www.1percentedge.com/ifcalc/

you should be around 3500-4500 TDEE depending on how much you workout. 2250 if you can handle it is good, but you can lose weight fast with 2500-3000 too

That comes out to alot higher than i expected, 4150 using 'moderate exercise' which i guess 1 hr/day comes down to about.

I'll keep it in mind, but after re-comping my diet to include more meat I dont feel that hungry, I've been under a decent bit the last few days.

Sunday:
8:30am protein shake - 450 cal

9:00am workout
treadmill 2.5mph 60 mins

12:00 oatmeal - 400 cal

8:00 chicken and rice - 1115 cal
1lb chicken breast - 440 cal
3 cups cooked brown rice - 675 cal

total: 1965 cal

notes: everything seemed really easy today

gonna start logging stuff as i have time instead of waiting for the day to end

Monday:
Weigh in: 366.4
-6.6 lbs

7:00 morning shake - 450 cal

7:30 workout
squats 5x105 5x105 10x105
overhead press 5x85 5x85 5x85
deadlift 5x135 5x135 5x135
treadmill 2.5mph 15 min

think i might have hurt my back a little doing deadlifts, nothing major but probably means my form is ****ty. next monday probably gonna drop weight and practice form

good job dude, hope you can keep it up.

keep logging and let us know if you start craving more food or start getting tired from the gym. i'm sure we can recommend some more recipes or tricks to keep you full easier

rest of monday

5:00 cabbage in meat sauce ~300 cal

9:00 2 turkey burgers - 1220 cal

total: 1970

notes: nothing major. ended up going to chiro office, got an adjustment already feeling 10 times better

tuesday:

7:00 morning shake - 450 cal

7:30 workout
treadmill 2.5mph lvl 1 incline 60 min

4:00 chicken breast with dressing on romaine - 660 cal

7:00 dinner - 1410 cal
2 turkey burgers - 1170 cal
broccoli 240 cal (60 calories on the front of the bag, 4 servings in 1 microwavable bag. wp green giant)

total - 2520 cal

wednesday:

7:00 morning shake - 450 cal

7:30 workout
treadmill 2.5mph 15 min
squats 5x110 5x110 8x110
bench 5x110 5x110 7x110
pendlay row 90x5 90x5 90x6


4:00 spaghetti squash with meat sauce ~ 300 cal


7:00 chicken and brown rice - 1115 cal

total: 1865 cal

looks good keep it up

how did you get the calculation for the spaghetti squash with meat sauce at 300? that seems really low; i'd always err on the side of caution in cases of calorie tracking. it never can hurt you that way. ditto your chicken and brown rice meal (sounds closer to correct.)

also, you may want to try posting form vids, and clarify whether your squats are box squats or squats (i think they're box as we had discussed but not sure.)

google says 31 cal per cup of spaghetti squash, it was a bowl of it so i estimated it at about 3 cups. the sauce was something my mom made and somewhere between 1/2 and 1 cup. Google says 184 for a cup. rounded up to 300.

chicken was 1 lb baked @ 440 cal, 3 cups of cooked brown rice at 215 cal each, 1085. added a little bit for good measure

if any of my numbers seem wrong let me know, i usually just spot check what i eat once on google for stuff like meat that wont have nutritional info and then carry the same number over from day to day.

and yea they were box squats, ill specify from now on

form vids will prob come soon, just trying to get comfortable for now.

Hey, gl with this buddy, I lost around 80 pounds 2 years ago and Im feeling great right now, just bust your ass and love yourself to death.

My mantra has always been "whatever a man wants a man achieves" so if you really wanna change theres nothing that cant stop you.

glglgl

Thanks for the kind words friend, your name is familiar i think i remember you from stars ssnl fr back in the day.

Thursday

7:30 workout
treadmill 2.5mph 60 min lvl 1 incline

10:00 2 meat sticks - 220 cal

4:30 1.25lb chicken breast, italian dressing on romaine - 650 cal

9:00 frozen microwave lasagna - 1250 cal

total: 2120

notes:
tried whey protein in my shake in the morning, had 2 drinks and felt pretty sick immediately, pretty sure im allergic too it. felt pretty ****ty in general all day, didnt feel like cooking

what in gods name is a meat stick

a slim jim sorta thing

http://www.rustyssnackfoods.com/index.htm

try to have more pre-prepared stuff for the offnight where you have to microwave frozen food.

also stop buying the frozen dinners/foods. not only are they gross, but they encourage you not to cook which is the opposite of what is good for you.

yeah, we use to play fr a while back


thats good advice, I would suggest buying a **** load of greens and not eating anything you dont cook, salads and vegetables are very easy to prepare, of course its gonna be hard to get accustomed but after a while youll see the difference.


are you planning on talking to a nutritionist?
are you still drinking sodas and stuff? how many times a week are you eating junk food? the moment I changed is when I stop doing all this

what kind of premade stuff is good to make? my cooking palette is somewhat limited but im not against learning new ****

didn't really plan on talking to a nutritionist for a while u, i feel like at this weight most of my problems are just cheating related not so much sticking to a diet plan and not getting results. i dont really drink soda. what defines junk food? i dont really plan on eating any fast food/candy/ice cream etc.

Friday:

feeling sick, ended up skipping workout

11:00am oatmeal & raspberries - 450 cal

3:00 1lb chicken breast w dressing on romaine - 640 cal

9:00 2 turkey burgers - 1170 cal

total: 2260 cal

We have a recipe thread. Also feel free to ask questions there.

http://forumserver.twoplustwo.com/85...hread-1324289/