Help To Reach Weight Loss Goal

[bodyburner]

Hello Everyone,

I found this great forum today and thought of joining here instantly to get some advice on losing weight. To begin with, I was 240 pounds and waist was 38 inches in June 2011 and by a combination of diet and workouts, I managed to strip down weight to around 215 pounds and 36 inches waist.

I am at this position from the beginning of November and in the last two months, I can barely lose any weight.

This is average diet: 9.30 am rotis (3 or 4), 1 cup of tea with milk and fish/beef/chicken/egg curry

1.30 pm rice with beef/chicken and vegetables
6 pm tea with milk and some fruits
9 pm Dinner (either roti or rice) with beef/chicken


Workouts I follow:

I workout on treadmill on different patterns. Either I run at moderate speed for 4 miles or I follow the principles of HIIT and run for 20-25 minutes (3 days in a week)
I go to GYM 3 days in a week and follow exactly what instructor says but I am not pretty satisfied with the kind of training I am getting.

It will be great to know what diet plan can help me to keep on losing weight and hit absolute goal of a flat ab.
Thanks in Advance!

[Boss Man]

This is average diet: 9.30 am rotis (3 or 4), 1 cup of tea with milk and fish/beef/chicken/egg curry

(If needs be cut down the Rotis, incase you're consuming too many calories, as that curry options looks a it substantial on it's own.)

(Have another meal around 11:30)

1.30 pm rice with beef/chicken and vegetables

(Good, but include another meal between 3:30 and 4:00 as the gap betwene the mela above and the one below is too large)

6 pm tea with milk and some fruits

(I'd increase your Protein here, as your calories look a bit low, so things like Chicken or Beef would work.)

9 pm Dinner (either roti or rice) with beef/chicken

(Good enough)

The HIIT or interval stuff 3x a week is good as well so keep it, but for now focus a bit more on diet, as you are having one or two meal spaces that are a bit too big, not eating enough and that breakfast looks a bit too high calorie and removing some calories from it and reassigning them in some way shape or form, elsewhere in the day, would make more sense.

[bodyburner]

Thanks a lot Boss_Man! I will modify diet to a 5 course meal and strip down breakfast calories then!

[Boss Man]

5 course meal plan should be okay, though modifications I posted allows for 6. I'm just concerned with 5, if you don't have that 9PM one, you might possibly start snacking or picking at stuff later on, if you get a bit hungry

[bodyburner]

Thanks a lot Boss_Man! I've accomodated the 3.30-4pm meal as well! Below are goal calorie details (got this from forum profile page) and approximate input of each nutrient.

Your Goal Calories: 2,064
Carbohydrate Goal: 258 grams
Protein Goal: 155 grams
Fat Goal: 46 grams

Can you help me to size up each course of meal to stay somewhere in this range? Thanks in advance!

[Boss Man]

Simply divide the numbers by 6.

Also use these calculations to work out the approximate gram to calorie conversion.

Protein, 4 calories per gram.

Carbs, 4 calories per gram.

Fats, 9 calories per gram.

[bodyburner]

Thanks Boss Man! The conversion is really helpful. I will use this for sticking to weight loss plan.

[bodyburner]

Hi Everyone,

I jointed our forum almost a year back with a weight loss goal of 80KG and I was 98KGs then (2011 Dec). Unfortunately, due to the sudden demise of a very close person, I couldn't focus on diet and workout for quite some time and I ended up gaining back all the weight I lost plus a few added kilos. Now I am 108KG (approx 240 pounds). I am planning to lose at least 40 pounds by May 2013 and the diet plan I am planning to follow will be the one "Boss Man" already made for me.

Right now I do not have access to any cardio equipment but all I got is a home gym. Within a month or two, I will either buy a treadmill or start jogging in a park but this can't be done till the beginning of next year. Do you think resistance training coupled with diet will work for me? I do have skipping ropes and can use them too. friend has an abandoned rowing machine which I can take but it has to be shipped from a different place but this can be done.

Any help on the workout front would be appreciated! I don't think I can start with HIIT as I am too fat for that right now but any suggestions are welcome.

[Boss Man]

Resistance training coupled with diet is always a plus, but the caveat being to administer corrrect execution and not to excessively execute it.

Funky technique implemented for 2 hours a time, is potentially bad news

[bodyburner]

Thanks Boss_Man. Do you think 3 days a week's training is enough for me? I am trying to lose 40 pounds in the next 6 months? Am I expecting too much with resistance training?

[Boss Man]

Three days is fine.