swimming for weight loss

[conithwolf]

ok im going to start swimming again on the first im also planning to start a new diet then as well but what im going to ask is not for swimming tips but on a diet to enhance the swimming and help me lose weight i came up with a diet self i will put that in her as well but if u see something that is not right for what i am attempting tell me
im planing to be at the pool for between 4 and 8 hours a day
the diet i came up with was
tuna on a pita with a slice of letace
a food bar not a candy bar but like a oats bar or a protein bar
some veggies like broccoli and carrots and some peanuts or some health nut trail mix
and some homage ginseng tea unsweetened


what i want to know is if this is a good diet for losing weight while swimming mind u i know how to swim and i have been good in the water whole life so im good at swimming

[Boss Man]

Hey Derek, good to speak with you .

This diet I've posted before for people might work better, as yours looks low calorie and might need more meals adding and more tweaks making to it .

Breakfast

Option 1.

Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with mashed Potato.

Option 2.

Chicken and Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.

[Alinshop]

That's a lot of time at the pool! Do you work there? I used to spend hours at our country club pool in the summer time. Some of favorite memories are from swim meets...fly was forte!

[conithwolf]

ok no i dont work at the pool but for the next few months i am giving car to brother and i work from home mainly at night so i am going to be going to the pool while i can and that is primary while he is at work then getting picked up and dropped off back at home and yes the diet i had made was man revolving around low calories and the nutritional if of what i need to loss weight but also for a low budget i dont make much money and it is expensive to eat with the cost of food now and also for expediences and filling factor i thought i would give me the energy and bang for the buck u know by the way the diet that i had made was around 900 calories for 1 meal and 2 snacks

[conithwolf]

also the meal that i have planed is primary on for the time im at the pool i am also planning to make a diet basted around the same concept for home i have been trying to find ways around cooking not saying im a bad cook im not it just i wont be home to cook often and when i am im mainly going to be there to work at y desk and sleep i dont have a social life not really sad to say but tru the diet i have been thinking has me no longer drinking soda at all just tea im also quitting smoking cold turkey while im doing this i decided to pretty much massive shock to system to a hard reboot the rest of diet i was thinking do mostly the same thing except in the morning and that was just a healthy bead made into toast and a egg with milk

[vamp]

Toss in a banana or apple or orange for morning meal. I have read your profile and to start out, you should be consuming between 3,100 and 4,300 calories for your body to function with the demand you are going to put on it. Unfortunately, given your size, anything less than 3,000 calories a day is unhealthy and could put you in a starvation mode that will only keep the weight on! Have protein every meal, have fruit for the first 2 meals a day and vegies for the rest of the day, aiming for 4-6 meals a day. Your starchy carbs (breads, cereals, potatoes, rice, etc.) should be kept to a maximum of 1-2 per meal but as you lose some weight make sure it is one. By controlling your fruit and your starchy carbs you better control your blood sugar which gives a better consistency to you energy levels.

Eat fruit, don't drink it.... same with vegies.

You should be drinking 2-6 Liters of water a day... if you are not stopping for water drinks while swimming you could have issues. Try drinking an 8 ounce glass of water before every meal, it will reduce hunger and give you your needed fluid intake. Perhaps measuring your waist (1 inch above button and parallel to the ground) as well a using a scale ONCE a week after your morning washroom routine, before eating/drinking, and about the same time of day would be helpful to you to help with tracking your results. Try keeping track of what you do & when and how you feel and what you eat and when each day in a small journal or on the computer (since we know an IT guy knows how to use one ).

Don't be scared to get up and walk... even for 5 minutes, it is healthy for you. try adding 30 sec every 3rd time and slowly increase it. Or do it for distance, such as to the corner and back, then to the house after the corner and then the next house and so on. Everyone must begin at the level at which they are at. You can progress and you can achieve. If you were to lose 100 pounds in one year that is an average of 2 per week. So even to lose 70 pounds it is about 1.4 lbs a week. For you to get to your desired weight, please realize this is a year to two year commitment. This will take time and patience, so by tracking things day by day and week by week you can see your results more readily and stay focused on the big goal because the small ones keep you motivated. Some weeks the scale will not move but a tape measure will. Sometimes neither will but the following week they could both move. Staying positive from your successes will help you stay positive for the long run too.

I do hope you stick around so we can help you and encourage you and celebrate your successes with you!

Cheers
Chris

[conithwolf]

ty for the suggestion i cant believe i forgot fruit in diet and the water thing can be a issue i will try tho now i hear where you r coming from on the collieries intake but one thing i do know about the stomach and the drain if u can trick your mink into thinking u r eating alot you stomach is then over time in turn tricked and yes i am planning to do this every day for at least this year and im planning to continue it for as long as i can afford to do it
now what im about to tell u is hard on me i cant use most scales thy dont weigh over 350 pounds so i have had to guess weight bassed on body stile last time i went to the doctors and what i was like then

[vamp]

honestly don't worry about the scale weight, it is of little importance, you know you need to lose some and that is what it is all about.

Tricking your mind and if you feel full is not what I am talking about. These calories I told you are required for basic everyday living without exercise... just sitting and doing nothing.... without them your body thinks it is starving, regardless of your fat stores and will hold onto whatever stores it has like a kid hording Halloween candy Your body will function better with this much and you are more apt to lose some of that excess weight because your metabolism will increase due to proper amounts of nutrition. Also, when you start exercising, your body is going to need and want more making it difficult to avoid cravings because of lack of caloric intake.

Hope this clarifies what I was saying.

[conithwolf]

yes make scene but 1 thing doctor told me was for a person to loss weight u must burn at least 100 more calories than u take in that was based around this aspect of a diet

[vamp]

So how do you accurately calculate what you burn? The charts are not accurate to go by and you have no little meter to read on your body.

And did the doctor know you are doing exercise on top of dieting and taking that into the calculation. Is your family doctor also a qualified dietician? Most doctors do not have education regarding substancial weight loss or in body building. Most also still believe in the height weight charts being right for 100% of the population but it actually is only good for about 1/3 of the population.

Have you figured out your BMR, the equation is online in many, many places (Basic Metabolic Rate... the amount your body needs to do absolutely nothing except breath) I calculated your given your age, height and weight you posted on here which is 3100 calories. To add mild exercise 1-3 days of activity to the equation it is a multiplier of 1.375 giving you 4,260 calories and if you do 7 days a week its a multiplier of 1.725 for 5,345 calories. That is a daily amount! So, to say it again, you need between 3200 calories and 4300 calories to keep your body out of starvation mode so you can actually shed some of the excess weight you are carrying. Every 25-50 lbs. you lose, you can recalculate this because as you lose some weight your BMR will decrease.

I am sorry I sound so forceful but I would love to see you succeed but I want you to have the right information to do so. I am sure your doctor knows his medical practice for ailments, but he is under trained and probably outdated on his knowledge of obesity despite it being the number 1 health concern across 1/2 the world.

I wish you only success in your pursuits, I would suggest 1 or 2 days rest a week (not in a row) from your 4 hours of swimming each day to allow your muscles healing time.

I hope this information sheds more light on what you are needing.

[conithwolf]

ty very much it does help alot i just seems like the calorie count is so high based even on the daily caloric intake that u should have every day of 2000 if u know what i mean

[vamp]

When reading a lot about diet and calorie intake you will see 2000 as a norm. This is because much of the "diet" world is based and geared towards woman, who on the norm, require an estimated 2/3 of what the average requires. And without being cruel, you do not fall in the average size currently. I am sure you can get there through hard work, perseverance and dedication. Will you stumble, yes, but I know you can get back up, brush yourself off and keep going!

It took lack of exercise and poor diet to get you where you are so now you need proper diet with exercise. As you become efficient in tracking your efforts with food and exercise it will become second nature and choosing healthy over unhealthy is always easier when you don't feel like you are starving. Exercise will give you an empty pit feeling in your tummy without a high enough calorie intake and with that empty pit feeling you will eat whatever you can get your hands on which will create a binge eating style.

I know you can do it, 6 smaller meals 2-3 hours apart of about 550-650 calories will start you off well.... after approximately 20-30 pounds, drop it by 25 calories. It is a lot of food, but you will decrease it with time. perhaps the pool you go to has a scale that will register your weight so once a week you can use it.

cheers

[conithwolf]

ty i did not think to see if the pool had a scale at all i will check and i think 500 calories a meal is not bad i will take this advice

[conithwolf]

and i say 50 i mean 550 i mistype but is going to be hard to have 3 meals while at the pool i u know what i mean that can feel like alot of food

[vamp]

yes, it can, especially if swimming that much, but even having a couple of oranges and a couple of pieces of cheese about once an hour would be beneficial and then when you get home have a little bigger meal with a good protein like steak, lamb, pork, chicken or some kind of fish.. perhaps trout or salmon.. just as idea.

There is nothing saying that eating a couple of 250 cal meals while at gym so you don't feel sick or bloated and use an energy style snack as I suggested.