Starting the change to a better life.

SsnThorn · 12-13-2006, 10:49 PM

Hey there, I’m starting out and need some help =)

I hate my body and hate a lot about me at the moment and want to change it all.
I thought I would start off by getting a meal plan together first and see how it goes before I start working out.

Since I don’t know much about what each meal should contain I was looking for someone to work with me to help design a plan.

I have read many of the other posts which have taught me a lot. Any meal plan would be better then my current one, since I have been eating what I want, when I want…. but my life needs to change.

I been looking at other peoples diet plans to pick up ideas, but I don’t know how much of each I should be eating so I’m going to try and make a rough plan.

Well here goes…

To start off I don’t eat meat, so I’m going to need to think of away round that.

Meal 1
3 Egg whites
glass of Milk
1 slice of toast
--------------------------------------------------------------------------
Meal 2
1 apple/banana
1 Protein Shake
--------------------------------------------------------------------------
Meal 3
Cup of vegetable soup
1 slice of bread
1 small Banana
--------------------------------------------------------------------------
Meal 4
Plain Pasta
1 Protein Shake

Or

1 slice of bread
½ tomato
bit of different veg
1 Protein Shake
--------------------------------------------------------------------------
Meal 5
Apple/Banana/Orange
glass of milk
--------------------------------------------------------------------------
Supplements: Cod-liver oil / Vitamins

Plus I normally pick white grapes and eat them in-between meals.

I know this is not a good plan but I have not started yet, I’m just trying to work one out to try and stick too. I tried to include foods I like or don’t like but could force down.

So if anyone could tweak it to help me out I would owe you =)

And since i know it needs alot of tweaking (A complete work over) I would just like to thank you for your time in helping.

I started at 315 pounds, and I’m currently at 183. But I still hate the way I look and it is affecting my self confidence big time… I don’t even like walking down the road, that’s how bad is has got.

Thanks for your time.

**romanaz** · 12-13-2006, 11:06 PM

judging by what you put down as your diet, ur a vegetarian, correct? what about seafood then? or do you not eat seafood?

**DJSTARER** · 12-14-2006, 01:38 AM

time out.

how did u get from 315 to 185?

did you have an eating disorder? If so, there is a good chance you arn't happy with ur body because you have lost MUCh of ur lean mass.

that diet looks sound... it's a bit low on kcals, but from a proportion standpoint, you have the idea. Because you dont eat meat, supps and eggs will be your friend. You have included them in your diet which is great. You may also want a casein supplement for the night time. This will allow you to get the slow protein without meat or dairy (no need for that lactose on a cut).

SsnThorn · 12-14-2006, 04:44 AM

Yeah im a vegetarian =P

Thanks for your input =) Im going to start this week and see how it goes for about a month, and if all goes to plan i will start some small workouts.

Since i lost alot of wieght already im stuck with some skin... which i hope to overcome, which i hope to get rid off when i start the workouts.

I'll take alook at casein supplement and see if I can get them over here, as i live on a small island =P which i like to call a rock.

Many Thanks.

**DarkFalcon** · 12-14-2006, 06:36 AM

If you haven't read this it's a great place to start... So You Want to Lose Weight and Shape Up ...
Figure out your macro's then go from there. If you've never eaten properly don't try to do it all in one shot make small changes to get there your more likely to stick with it if you change your lifestyle then go on a diet. Will you eat any seafood or no meat at all?

**davtown** · 12-14-2006, 06:58 AM

Welcome to IronMass!
Perhaps this website can help you out: http://vegetarianbodybuilder.com/index2.html

Training as a vegetarian is certainly possible - case in point, Bill Pearl. Here is an excerpt regarding Bill Pearl.

Quote:

Originally Posted by about Bill Pearl

"Never heard of a famous vegetarian bodybuilder? Bill Pearl is probably the most well-known of vegetarian bodybuilders. At his own peak as a bodybuilder when he last won the Mr. Universe in 1971, Bill weighed 242 pounds at a height of 5'10" and his arms measured 21 inches! Bill stopped using steroids by 1961.

He won the professional Mr. Universe title in 1971, at the age of 41, without the use of steroids and as a vegetarian, and is recognized as one of the all-time greats of bodybuilding. Bill's diet is lacto-ovo vegetarian, which means he eats eggs and dairy products.

He describes his experiences with the conversion to vegetarianism. "With each succeeding year the diet (lacto-ovo vegetarian), I've felt better. I'm more healthy, I can train with more energy, and I'm not as much of a "hard guy" as I used to be. I've become more concerned with my fellow man and the other inhabitants I share the planet with. …I have now been vegetarian for almost 20 years. We have no fish, fowl, or red meat in our diet. Yet I can still carry the same amount of muscle as I did in winning my four Mr. Universe titles. People can't believe it. They think that to have big muscles you have to eat meat - it's a persistent and recurring myth. But take it from me, there's nothing magic about eating meat that's going to make you a champion bodybuilder. Anything you can find in a piece of meat, you can find in other foods as well."

**DJSTARER** · 12-14-2006, 07:58 PM

Quote:

Originally Posted by davtown

Welcome to IronMass!
Perhaps this website can help you out: http://vegetarianbodybuilder.com/index2.html

Training as a vegetarian is certainly possible - case in point, Bill Pearl. Here is an excerpt regarding Bill Pearl.

word... i mean.... egg and whey are the BV kings

**davtown** · 12-14-2006, 09:35 PM

Quote:

Originally Posted by DJSTARER

word... i mean.... egg and whey are the BV kings

Yeah, I suppose trying it vegan would be pretty tough - but with eggs, whey, and casein at your disposal it's hard to go wrong. Three of the best proteins available.

**dbflgirl** · 12-15-2006, 09:06 PM

I don't eat meat either, but I do eat fish. In any case, I agree with everyone who has said that eggs are a great protein source. You might want to have more of them at a time -- 3 egg whites is only ~9g protein. Try to have at least 30g protein at each meal.

What sort of beans/legumes/grains can you get on your island? Quinoa is really high in protein, as are lentils and most beans. These would be better for you than pasta.

Are you weight training? At 183 it strikes me that, unless you are really short, you are probably thin enough. But if you're not weight training, you'll look soft and loose, which is probably not the look you want.

SsnThorn · 12-17-2006, 09:35 AM

Hey, Na im not weight training yet, i thought i start off slow by changing the eating plan for about month first then start. I will look next time i go shopping at the different beans etc to see whats on offer.

Thanks for the advice =)

P.S I dont eat fish either, which makes it abit harder =S

**powerman2000** · 12-17-2006, 09:53 AM

Your meal plan should include more protein and fiberous foods too.

I don't see any green veggies in your diet plan.

Eat oatmeal, quinoa, amaranth, yams or sweet potatoes

12-13-2006, 10:49 PM	#1
SsnThorn New Member Join Date: Jul 2006 Posts: 9 Recipes: 0 Rep Power: 0	Starting the change to a better life. Hey there, I’m starting out and need some help =) I hate my body and hate a lot about me at the moment and want to change it all. I thought I would start off by getting a meal plan together first and see how it goes before I start working out. Since I don’t know much about what each meal should contain I was looking for someone to work with me to help design a plan. I have read many of the other posts which have taught me a lot. Any meal plan would be better then my current one, since I have been eating what I want, when I want…. but my life needs to change. I been looking at other peoples diet plans to pick up ideas, but I don’t know how much of each I should be eating so I’m going to try and make a rough plan. Well here goes… To start off I don’t eat meat, so I’m going to need to think of away round that. Meal 1 3 Egg whites glass of Milk 1 slice of toast -------------------------------------------------------------------------- Meal 2 1 apple/banana 1 Protein Shake -------------------------------------------------------------------------- Meal 3 Cup of vegetable soup 1 slice of bread 1 small Banana -------------------------------------------------------------------------- Meal 4 Plain Pasta 1 Protein Shake Or 1 slice of bread ½ tomato bit of different veg 1 Protein Shake -------------------------------------------------------------------------- Meal 5 Apple/Banana/Orange glass of milk -------------------------------------------------------------------------- Supplements: Cod-liver oil / Vitamins Plus I normally pick white grapes and eat them in-between meals. I know this is not a good plan but I have not started yet, I’m just trying to work one out to try and stick too. I tried to include foods I like or don’t like but could force down. So if anyone could tweak it to help me out I would owe you =) And since i know it needs alot of tweaking (A complete work over) I would just like to thank you for your time in helping. I started at 315 pounds, and I’m currently at 183. But I still hate the way I look and it is affecting my self confidence big time… I don’t even like walking down the road, that’s how bad is has got. Thanks for your time.

12-14-2006, 01:38 AM	#3
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,050 Recipes: 0 Rep Power: 114	time out. how did u get from 315 to 185? did you have an eating disorder? If so, there is a good chance you arn't happy with ur body because you have lost MUCh of ur lean mass. that diet looks sound... it's a bit low on kcals, but from a proportion standpoint, you have the idea. Because you dont eat meat, supps and eggs will be your friend. You have included them in your diet which is great. You may also want a casein supplement for the night time. This will allow you to get the slow protein without meat or dairy (no need for that lactose on a cut). __________________ 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

12-17-2006, 09:53 AM	#11
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Your meal plan should include more protein and fiberous foods too. I don't see any green veggies in your diet plan. Eat oatmeal, quinoa, amaranth, yams or sweet potatoes __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

12-14-2006, 04:44 AM	#4
SsnThorn New Member Join Date: Jul 2006 Posts: 9 Recipes: 0 Rep Power: 0	Yeah im a vegetarian =P Thanks for your input =) Im going to start this week and see how it goes for about a month, and if all goes to plan i will start some small workouts. Since i lost alot of wieght already im stuck with some skin... which i hope to overcome, which i hope to get rid off when i start the workouts. I'll take alook at casein supplement and see if I can get them over here, as i live on a small island =P which i like to call a rock. Many Thanks.

12-14-2006, 06:36 AM	#5
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	If you haven't read this it's a great place to start... So You Want to Lose Weight and Shape Up ... Figure out your macro's then go from there. If you've never eaten properly don't try to do it all in one shot make small changes to get there your more likely to stick with it if you change your lifestyle then go on a diet. Will you eat any seafood or no meat at all?

12-15-2006, 09:06 PM	#9
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	I don't eat meat either, but I do eat fish. In any case, I agree with everyone who has said that eggs are a great protein source. You might want to have more of them at a time -- 3 egg whites is only ~9g protein. Try to have at least 30g protein at each meal. What sort of beans/legumes/grains can you get on your island? Quinoa is really high in protein, as are lentils and most beans. These would be better for you than pasta. Are you weight training? At 183 it strikes me that, unless you are really short, you are probably thin enough. But if you're not weight training, you'll look soft and loose, which is probably not the look you want.

12-17-2006, 09:35 AM	#10
SsnThorn New Member Join Date: Jul 2006 Posts: 9 Recipes: 0 Rep Power: 0	Hey, Na im not weight training yet, i thought i start off slow by changing the eating plan for about month first then start. I will look next time i go shopping at the different beans etc to see whats on offer. Thanks for the advice =) P.S I dont eat fish either, which makes it abit harder =S