Dieting Basics and creating your own diet

Hi Husain,

Ek drink bedags so 3x 4x Pump bottels water. Dit is so 750ml per bottel. So ek drink baie water.

Gas koeldrank is maar die killer in die aand na ete's. Ek het laas week heeltemal afgeskaal van die Monsters en Plays as ek dit so kan stel.

Ek is maar n soet tand, en ek weet ek moet daar baie sny aangesien die GP my op Glucophase 500mg gesit het omdat ek insulien weerstandig begin raak en lekker rolletjies opgetel het.

Wat stel jy voor moet ek eerste begin doen? Ek is nou op die oomblik net op die Sample Nova Fatburners, om te kyk of my liggaam dit aanvaar ensovoorts.

Kyk ek wil nie gaan kompetisie staan nie, dit is nie my goal nie. My goal is y pens en my boobs soos ek gese het.

Dankie vir jou reply, ek waardeer dit opreg.

Ek het daai Calories Calculator so gekyk, en nee hel daai dinge is vir my maar grieks.

Kan iemand my dalk help om te check wat moet ek bedags in neem.

Kos wat ek tot dusver vandag al gehad het is soos volg.

4 Provitas met gewone cheddar snytjie in between
8 Chicken Crumbed Strips
Tamatie en Bok Blare met Honey en Mustard sous
3x 750ml bottels water
En dan vir middag ete gaan ek Hoeder pastei eet, met water
Aandete gaan ek kyk vir iets soos Wors en Groente of Vleis en groente, sonder rys en aartappels en brood

Soet tand is die groot probleem. Voor enige iets anders stel ek voor dat jy die suiker uit kry.
Ek belowe jou as jy minder soet goed eet en die koel drank uit sluit sal jy klaar n verskil sien.

Koms one begin met die suiker uit sny en bly so lank met jou gereelde kos. Probeer om die volgende 2 tot drie weke om suiker uit te sluit. Sodra jou ligaam gewoont raak dan kyk ons an die dieet.

Ek is nie een van die experts nie, maar ek glo dat die stappie na stappie gedoen moet word. Om alles gelyk te probeer (suiker uit sny, gesonde kos, minder calories) gaan jou ligaam n moerse skok kry en jy sal crash.

Meskien moet one wag vir die ouens met meer ervaring om hul opinies te gee.

Wel lyk my dit is net ek en jy hier

Ek gaan dan begin met die suiker uit te sny, kan ek in tussen Protein Shakes begin gebruik?

Jy kan, maar gebruik dit na oefening en ander tye in plek van n ete.

Soms gebruik ek halwe dosis sodat my calories minder kan wees. Die shakes maak jou gou vol!

Stef.

Ek gaan nie draaie loop nie. As jy nie gaan leer how om jou calories vir elke dag uit te Werk en te track nie gaan jy water trap en jou tyd mors jy gaan dit gouer nodig he om regtig mening ville gewig te verloor en jou lyf en voorkoms en verbal how jy oor jou self voel te verbeter as wat jy dink. Om n calorie tracker te gebruik is nie grieks nie pel. Jy sit jou gewig en lengte en how aktief jy is in op website en hy doen als vir jou. Wees net eerlik. Ek verkies Ketocalculator maar freedieting Werk ook lekker. Ek verkies net ketocalculator en nee jy hoef nie op keto te gaan nie sit net jou gewig in en jou mates en gebruik sy calories wat hy vir jou gee. Werk dit weer uit elke twee of 4 weke soos jy gewig en centimetres verloor. Sterkte en wees geduldig ou Bees...

Good advice RB, don't you think it will be beneficial to clean up his diet first?

Remember guys like us with a bit more experience do this with ease as we know what it entails. However guys with less experience (in my experience) crash when they try to cut calories and clean up their diet all at the same time. Hence my advice to first work on cleaning diet (as that alone will yield results) and then within a month or so start counting calories.

I like to think that slow and steady will win the race in making this a lifestyle instead of a once off extreme diet

Hoosain I'm no expert here, but I agree with you.

Currently I trying to get as far away from sugar and starch as possible. It is hard

I just read that I shouldn't eat white pasta, last night I had Mac and Cheese, which is not helping with my diet

Maybe if you guys can give me a few examples of diets and foods that I can eat and what not will be nice, so I can start cleaning out the fuel I put into my body

Hey bud.

The fact you are on glucophage should be enough of a sign for you to dodge things like mac and cheese for dinner.

You are going to need complex carbs in your diet in a minimal amount, i would say 100g a day split into 3 meals maximum right now.

Protein 5-6x daily. Fat in each meal 5-6x daily. Carbs in 3 of thosw meals.

Protein sources:
Skinless chicken breasts
Egg whites
Whey protein
White fish
Tuna
5% woolies extra lean beef mince
Cottage cheese
Calamari
Shrimp/prawns.

Carbs
Sweet potato
Potato
Basmati rice
Brown rice
Oats
Butternut

Fats :
Olive oil
Coconut oil
Sunflower oil
Avo
Cheese(limited to 2x daily)
Peanuts
Peanut butter
Almonds
Cashews

You will need to stay away from things like crumbed chicken breasts and provitas and high sugar drinks or even sugar in your coffee.

Green vegitables can be had in any amount with each meal, i have never seen anyone get fat over indulging on veggies.

You need to get a kitchen scale and start weighing out all uour food that you are consuming, DO NOT EYE BALL MEASUREMENTS!

Ok I got hold of a website that gives me a calorie and nutrition info on foods.

I worked this diet out: Please help if possible

B/Fast
40g Corn Flakes - 144 Cal
100ml Milk - 52 Cal
2 Eggs - 148 Cal

10 am chow

8x Provitas - Singles - 176 Cal
4x Slices of Cheddar - 452 Cal

Lunch

1x Tin Tuna - 177 Cal
2x TBLS May - 114 Cal

Afternoon Snack

2x Apples - 144 Cal

Dinner

200G Steak - 504 Cal
1x Peeled Potato - 194 Cal
Greens


Total Cal - 2105

stefstian wrote: Ok I got hold of a website that gives me a calorie and nutrition info on foods.

I worked this diet out: Please help if possible

B/Fast
40g Corn Flakes - 144 Cal
100ml Milk - 52 Cal
2 Eggs - 148 cal

switch this out for egg whites and oats and small amount of peanut butter.

10 am chow

8x Provitas - Singles - 176 Cal
4x Slices of Cheddar - 452 Cal

Switch this out for chicken breast, brown rice and some avo

Lunch

1x Tin Tuna - 177 Cal
2x TBLS May - 114 Cal
Add in some potato.

Afternoon Snack

2x Apples - 144 Cal

Have protein and fats instead, so whey shake and peanut butter.

Dinner

200G Steak - 504 Cal
1x Peeled Potato - 194 Cal
Greens
Drop the potato add in some fats.

Add greens to all solid meals.


Total Cal - 2105

I am below you above.

Empire wrote: go to the contact us tab,email admin,he will forward your details to me

Does this still apply?

No

but you can ask questions and i will try my best to advise

Empire wrote: but you can ask questions and i will try my best to advise

Thanks Empire.

I'm looking at doing a low carb diet end of Feb all the way up to May/June but I'm still doing my homework before I come to you for help.