MainEvent

Hey, I just started working almost full time, so I'd like to get a good thing going, a solid strict day to day diet. I'd LOVE any help I could get, because my organization and nutrition will power is my biggest downfall.

My goals are to lose bodyfat. I'm currently at 15% and I'd love to eventually get down to 8 - 10% ... eventually. I'm not looking to compete or anything, so I don't need to be ripped like Ronnie or anything, just low enough. If you really want to help, take these things into consideration.

I work on Mondays, Tuesdays, and Thursdays from 11 - 7, where I can pretty much take 3 or 4 breaks to eat. Wednesdays and Fridays, I work 10:30 - 3:30, same deal with meals, and from 6:00 - 10:00 I can't eat. I work at Subway, so I have access to 2 - 3 six inch subs a day. I usually have whole wheat bread, turkey or chicken. Otherwise, I have easy access to oatmeal, eggs, chicken breasts, steak, rice, fruits and veggies. Of course, I can always add stuff and go out and buy it, although I'm not a huge fan of cottage cheese... not much of a fan at all.

If you were to help me, I'd give you reps, mail you a cupcake/proteincake/box of Splenda and cinnamon, and I'd put you on my guests list when I end up assistant manager of Heaven. PLEASE and thanks alot.

GameDayDog

Well you have access to all the ryght foods... but diet's only half of the fat loss picture...
You haven't mentioned anythyng about cardio or your workouts...

Here's one of my favorite metabolism calculators - http://www.room42.com/nutrition/basal.shtml ... Input your stats there & figure out how many calories you need per day... then do cardio immediately after intense weight lyfting sessions... and you'll be a lean, mean, George Foreman Knock Out the Fat, Fighting Machine..

Peace..~G

__________________
I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered...

I want to be bigger than all the humans!!

"I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor

Goal - 200#'s
5/27/07 -
4/27/07 - 175#
3/27/07 - 167#

ZackMurphy

You can't really start with THAT much of a blank slate. Helps to take what you're eating NOW and make some adjustments. I do this all the time for clients, and we ALWAYS start with a current food log. Then we can say, "okay, less of this, more of this, move this meal to here" etc. and come up with stuff that's actually realistic.

The Subway sandwiches are about a C+, health-wise. They're not actually whole wheat, of course - they're white bread that's died brown. And the meats are sky-high in sodium. VERY highly preserved.

If you have access to chicken and steak, just start packing some lunches. Rice, veggies for carbs, as you've mentioned. All of the above.

DJSTARER

he is right on. I gotta see what you eat now. I could make u a diet, but we have to keep things realistic. For the most part, I'd say drop a few kcals and up the protein (lower the carbs a bit).

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

MainEvent

I trust that it's whole wheat. And I'm not gonna waste money buying chicken and steak to bring to work when I get free food there. I'll figure things out, thanks anyways.

Peaked_18

What's your goals?

SouthCaliDiva

Subway's nutrition info.

http://www.subway.com/applications/N...nfo/index.aspx

Knowing that places such as Subway have strict portion controls to keep their expenses in line, I would think it wouldn't be difficult at all to keep a food log for a week with actual quantities. Whenever I've ventured into a Subway (which admittedly hasn't been in a while), all the expensive stuff, e.g. meat, cheese, bread was pre-measured. At least you wouldn't have to get out the old kitchen scale like the rest of us.

It's going to be quite difficult for anyone to fill in the blanks for you without some basic info. At least height, weight, age, activity level to figure your BMR. Then once it's known how much you SHOULD be consuming, what you are ACTUALLY consuming can be addressed.

Give these guys some help so they can help you.

__________________
It is by will alone I set my mind in motion.
It is by the juice of sapho that thoughts acquire speed,
the lips acquire stains. The stains become a warning.
It is by will alone I set my mind in motion.

SouthCaliDiva

http://subway.com/subwayroot/MenuNut...tionValues.pdf

Am I looking at this correctly? The amount of meat on, for example, a roast beef sub is 57gm/2oz which is only 10gm of protein?

Also there's 1gm of carb. I thought meat didn't have carbs. Makes me want to know what's in it.

@MainEvent: Can you get me an actual ingredient list for some stuff? I understand if you're not allowed to.

__________________
It is by will alone I set my mind in motion.
It is by the juice of sapho that thoughts acquire speed,
the lips acquire stains. The stains become a warning.
It is by will alone I set my mind in motion.

ZackMurphy

I"ve seen the ingredient lists - they used to have them online.

The "whole wheat" was made with enriched whole wheat flour, which isn't even remotely the same thing as actual whole wheat. High-fructose corn syrup, too.

For all their ads about health-conscious cooking, they remain a mediocre option.
No kidding. I presume the meats are cured/flavored in something that has sugar in it. Like the ham, for example. I'll bet that has a small amount of glaze. It's not actual ham - it's mega-processed, but there's bound to be something left of the skin on it.

And most of their subs are fairly low on protein. And if you do the double meat, which is a way to double the protein, you also double the sodium. The sodium on a double meat turkey sub, 6", is about 2200mg, which is about 2/3 of a healthy daily max. That's just the 6".

@MainEvent - please don't take this stuff personally, we just want you to be completely aware of what you're eating, especially when it's so frequent. If you had Subway once/week, I'd say no big deal. But if you're looking at eating 5-10 of those things/week, that's a wholly different issue. And it impacts your bottom line enormously. It's just about self-awareness.

SouthCaliDiva

Slightly O/T:
What is up with that. I couldn't go to my usual "tree-hugger" health food store, and stopped in a regular market for bread. I had to sift through about 3 different brands before I found one without HFCS. What is the purpose of HFCS in bread?

__________________
It is by will alone I set my mind in motion.
It is by the juice of sapho that thoughts acquire speed,
the lips acquire stains. The stains become a warning.
It is by will alone I set my mind in motion.

DJSTARER

Cheap ingredient which makes it soft, last a while, and sweeter. Go Ezekiel style baby...


Go Food For Life


Don't forget your multi...

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

ZackMurphy

Pretty much exactly what DJSTARER said - it's just the cheapest, easiest-to-get sugar in the US. We grow so damn much corn, we had to find things to do with it, so we make corn-based everything.

So yes, it IS in virtually every bread made, even the "healthy" stuff.

Locally, I have a "Great Harvest Bread Company" - see if you have something like that near you. Some local bread shop. You have to freeze what you don't plan to use right away so it stays fresh, but it's SO, so much better tasting and for you. Night and day.

Go natural. More nutrient density, too.