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d0.ob New Member 
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so i'm currently new here, and want you guts to sorta help me along the way to loosing weight, i am currently 17, 5ft7" and weight in the region of 190-200lbs(around 14.1-2 stone) i am currently going to set a goal to try and loose 3-4 stone in 3 month but i'm struggling with the diet, i am currently hitting the gym 3 times a week hitting my core muscle groups to gain defenition(pecks,abs,biceps,triceps,quads,calfs,ect) I heard soup diets can help you loose weight pretty quickly but can also make you ill ect(feeling weak/tired all the time) so heres my diet so far which i'm gonna persue, Breakfast 30g kellogs oats n honey + 125ml s/s milk calories 125 snack either a orange/banana/apple calories ?? lunch (at work) Heinz vegtable soup calories 136 snack either a orange/banana/apple calories ?? tea (before 8pm) Heinz vegtable soup calories 136 and plenty water through the day total calories 397(give or take whatever the fruit is) taking in mind i'm going to the gym 3 times a week for cardio + muscle building any help ? |
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Nir Senior Administrator 
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My comments: Calories in fruit vary (depending on size). (banana 95 kcal/100g, apple 45 kcal/100g, orange 37 kcal/100g). For the sake of argument let's say each fruit is 100 calories. Not enough calories. (Male, 17, 5'7", 14st). Your unadjusted RMR is 1873. I wouldn't go lower than 75% of that, i.e. 1400 calories. (are you new to weight training? if you are then you might be able to build some muscle whilst in a calorie deficit, otherwise it is unlikely and the best you can hope for is to not lose muscle mass whilst losing fat.) If you're looking for suggestions for source of extra calories: vegetables, fruits, beans. Not enough protein. The RDA for your weight works out as 70 grams a day. Some people would consider eating a bit more still, given your plan to strength-train. Your canned soup has the following ingredients (using Google so might not be accurate)... Carrots, Potatoes, Concentrated tomato puree, Peas, Onions, Swedes. These are mostly starchy vegetables, and they're not fresh. My comment is therefore that you might like to look into fresh or frozen vegetables and include some non-starchy vegetables (lettuce, broccoli etc.) |
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d0.ob New Member
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what about adding whey protein into my diet to bulk up the protein count, only because not alot of meat gets bought, only chicken for sunday dinners ect ? and maybes for tea something a bit bigger to bump my calories up |
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Nir Senior Administrator
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Your choice but 1) seeing as Whey protein is a drink, it is less satisfying than eating food 2) in my experience, per gram of protein, it works out surprisingly expensive compared to food (such as TVP - textured vegetable protein, low fat cottage cheese, egg whites, lean meat and white fish, and let's not forget baked beans and red kidney beans, and high-protein vegetables like brocoli, spinach, mushrooms etc.). For example a 900g tub of Whey (which is actually less than 700 grams of protein) from Holland and Barretts is currently ?é?ú25. You should be able to get more protein in food form for that kind of money. Here is my warped logic: I got to be overweight because I enjoyed eating food, so why would I deliberately take my calories in liquid form? |
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