Help: Need A Easy Simple Meal Plan To Lose Weight

[ridge]

im 260 5'11 right now very and need a 3 meal diet to follow

i know theres the thread stickied by MMS but i just need a simple plan to follow


any help appreciated brehs

 

[MMS]

you only need to read the first post of that thread. the rest is just people logging.

losing weight is simple though. it isnt really rocket science.

 

[ridge]

you only need to read the first post of that thread. the rest is just people logging.

losing weight is simple though. it isnt really rocket science.

i need a 'guideline' meal plan.

i read the post, its good and all but i need something like

eat x and x and x for breakfast

eat x and x for lunch

etc

 

[MMS]

i need a 'guideline' meal plan.

i read the post, its good and all but i need something like

eat x and x and x for breakfast

eat x and x for lunch

etc

here then : eat 5-6 eggs for breakfast, no lunch, 1-2 steaks and broccoli everyday with exactly 1 dinner roll and lose a hundred pounds :vince:

but could you realistically do that indefinitely

 

[ridge]

here then : eat 5-6 eggs for breakfast, no lunch, 1-2 steaks and broccoli everyday with exactly 1 dinner roll and lose a hundred pounds :vince:

but could you realistically do that indefinitely

yea i could eat the same shyt for atleast 2-3 months without variation

not sure if your meal plan was serious though .........

 

[MMS]

yea i could eat the same shyt for atleast 2-3 months without variation

not sure if your meal plan was serious though .........

its what i eat 3-4 times a week :cheff:

but still, until you understand the reasons "why" being fit will elude you

the difference between fat people and fit people is purely portion control. my thread teaches you how to do that :vince: based on age and current weight

at the end of the day you gotta ask yourself this....did you get fat in 2-3 months

 

[ridge]

its what i eat 3-4 times a week :cheff:

but still, until you understand the reasons "why" being fit will elude you

the difference between fat people and fit people is purely portion control. my thread teaches you how to do that :vince: based on age and current weight

at the end of the day you gotta ask yourself this....did you get fat in 2-3 months

I'm tryna shed 25-30 pounds ASAP tho then focus on getting fit


So that's why I'm asking for a specific diet plan

 

[MMS]

I'm tryna shed 25-30 pounds ASAP tho then focus on getting fit


So that's why I'm asking for a specific diet plan

losing weight =/= losing fat

its the reason most diets fail. and why most people gain much of their weight back after they stop

i lost around 20lbs the first month i began dieting...i didnt lift or understand macros

im going to show you what that 20lbs actually looked like:

Spoiler

Spoiler

one of those was @ 220lbs and the other @ 200lbs hard to tell which one is which isnt it

all im gonna say is, dont look for a quick fix. but rather a permanent simple solution

 

[ridge]

losing weight =/= losing fat

its the reason most diets fail. and why most people gain much of their weight back after they stop

i lost around 20lbs the first month i began dieting...i didnt lift or understand macros

im going to show you what that 20lbs actually looked like:

Spoiler

Spoiler

one of those was @ 220lbs and the other @ 200lbs hard to tell which one is which isnt it

all im gonna say is, dont look for a quick fix. but rather a permanent simple solution

not sure where to start but ill look at the sticky again

 

[MMS]

not sure where to start but ill look at the sticky again

ill take it a step further

list to me your favorite foods, fast food it doesnt matter

give me a list of 10 or so

and ill break it down right here :vince:

 

[ridge]

cheeseburgers
bun (vietnamese vermicelli)
greek food (rice potatoes meat)
pizza
steaks
eggs and toast
shawarma
burritos

 

[MMS]

an ordinary cheeseburger(ie mcdonalds) is around 350-500 cals...eat the largest actual burger with no fries and a diet coke :vince: it will likely be between 700-1000 calories with 50-70g protein(look up the specific restaurant to find the actual number) *during my cut, i ate double quarter pounders 4-5 times a week

bun - not familiar
greek food - i know what gyro platters and lamb steak are the gyro's i cop at my local place were roughly 700 cals and 35g protein a pop

pizza - papajohns large pizza works is 330 cals 14g protein per slice

steak - basically pure protein a ribeye(8oz) will run you ~600 cal 40g protein

eggs and toast - egg @ 90 cal 6g protein a pop...5 gets you 450 cals 30g protein and a slice of toast is usually 100 cal(no protein)

schwarma - not familiar

burritos - 700+ cals and usually 25-30g protein

at your current size:

2981 maintenance

~2500 cals need to be eaten to lose a 1+lbs of fat a week, protein requirement = 2500/20 is 125g protein minimum a day

sample meal plan using your food

breakfast- eggs and toast 550 cal 30g protein

lunch- large burger with diet coke(assume you ate the worst) 1000 cal 60g protein

dinner - 3 slices of works pizza with a diet coke 990 cal 42g protein

total for the day - 2540 cal 144g protein

if you ate that every day for a week, youd lose ~1+lbs per week depending on your activity

amazing isnt it :vince:

 

[ridge]

an ordinary cheeseburger(ie mcdonalds) is around 350-500 cals...eat the largest actual burger with no fries and a diet coke :vince: it will likely be between 700-1000 calories with 50-70g protein(look up the specific restaurant to find the actual number) *during my cut, i ate double quarter pounders 4-5 times a week

bun - not familiar
greek food - i know what gyro platters and lamb steak are the gyro's i cop at my local place were roughly 700 cals and 35g protein a pop

pizza - papajohns large pizza works is 330 cals 14g protein per slice

steak - basically pure protein a ribeye(8oz) will run you ~600 cal 40g protein

eggs and toast - egg @ 90 cal 6g protein a pop...5 gets you 450 cals 30g protein and a slice of toast is usually 100 cal(no protein)

schwarma - not familiar

burritos - 700+ cals and usually 25-30g protein

at your current size:

2981 maintenance

~2500 cals need to be eaten to lose a 1+lbs of fat a week, protein requirement = 2500/20 is 125g protein minimum a day

sample meal plan using your food

breakfast- eggs and toast 550 cal 30g protein

lunch- large burger with diet coke(assume you ate the worst) 1000 cal 60g protein

dinner - 3 slices of works pizza with a diet coke 990 cal 42g protein

total for the day - 2540 cal 144g protein

if you ate that every day for a week, youd lose ~1+lbs per week depending on your activity

amazing isnt it :vince:

 

[Suge Knight]

Props on this, I get lost with all these numbers. I have been told this and that by doctors and watching everything I eat etc.

I'm a picky eater and just reduced what I normally eat, seen some results.


I'm trying to beat diabetes, just got the death sentence last week.

 

[MMS]

the key here is to realize losing fat has little to do with "clean" food

the important things are the "macros" calories...protein...carbs...fat

considering how big you currently are. carbs and fat numbers wont change your numbers

but as i said in the guide..theres a crucial thing i didnt list and thats weight training

your body WILL burn both fat and muscle if you dont lift. the BETTER you lift (and when i say better i mean lifting with purpose. as in lifting to get stronger) the closer you will get to 90+% fat losses for each lb lost

if you do not lift...youll just end up being a skinny flabby mess the choice is yours. my mistake of not lifting early on has resulted in loose skin that i still have bouts with

if i could do it again. id lose exactly 1lb if possible with as high of protein as possible per serving to ensure muscle preservation.

the number on your scale isnt what matters...its what you see in the mirror once ur done