Here's a copy/paste from another post I made somewhere a long time ago...
if you want to lose weight you have to count calories.....you cant go by someone Else's diet you have to come up with your own that fits your needs.
you can try a 40/40/20 diet OR (45/35/20 50/30/20 ETC..)...that is a 40 prot 40 carb 20 fat
to get your calories take anywhere from 12-15 x your bodyweight then cut off 500 from that...you are more then likely gonna be around 13or so...unless you are real active or fast metabolism...but if you are overweight then thats probably not the case so around 13 would be best id say...heres a example
13xbodyweight
say your body weight for example is 140
13x140=1820
-500
1320 total caloires a day
40% prot is 528
40%carb is 528
20%fat is 264
carbs and protein are 4 calories per gram
fat is 9
so divide the calories per gram by the your intake to get your grams for the day
so prot 528/4 =132 grams prot a day
carb 528/4 = 132
fat 264/9 = 29.3
saturated fats are no good stay away form them and sugar etc..good healthy fats fish oils flax oils etc..is good to use
so now pick some foods that you like split it up into 5 or 6 meals a day and if you like you can stop eating the carbs around 4th meal..and thats your diet
fructose is not the best choice for carbs though...i ain't telling you not to eat it just don't revolve your carbs around it...pick up some multi vitamins and some vitamin c and e to take daily...try to stay away form sugars...you want to really just eat for carbs slow burning complex carbs.and fibrous carbs!!!..
here's an example of some healthy food lists to choose from
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Whole Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Soy Burgers
Low-fat cottage cheese
SLOW BURNING/COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Grape Nuts
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
100% Stoneground Whole Wheat Bread
FIBROUS CARBS
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussel Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
HEALTHY FATS
Natural Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
BEVARAGES
Crystal Light
Green Tea
Other Tea (without sugar)
Coffee (without sugar)
I'll post more diet info in a few... followed by my workout routine.
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