Preamble
Health and fitness has become a bit of an obsession of mine.
The picture shows me at my heaviest in May 2004 and most recently at a 5k race in March 2007. I’ve always struggled with my weight which basically means that I struggled to take weight off. Putting it on was very easy. Over the three years I’ve read a lot, researched a lot and — most importantly — gained a lot of information from my own experiences. There is a lot of confusing and conflicting information which makes it hard to formulate a successful plan. There are also many misconceptions regarding weight loss. Many people assume you have to eat like a sparrow and workout like a horse which really isn’t true. All you need to do is give your body the nutrition it was designed to have.
So, if you’ll allow me to put aside PHP, javascript and MySQL for while and talk about protein, carbs and fat instead.
The Basics
The food and drink you consume has three basic macronutrients. These are protein, carbohydrate and fat. Each one has a vital role to play in maintaining your well-being. We’ll quickly examine each one to get a better understanding what foods we should eat and why. I’ll try my best to avoid a science lecture and I’ll distill it down to the basics.
Your metabolism is your body’s best weapon for fat loss. Your resting metabolic rate is the term given to the number of calories your body uses just keeping you alive. The higher the number, the more fat you’ll burn.
Protein
Protein is the building block for your lean tissue (your muscles and connective tissues). Your body is in a constant state of protein synthesis. Old protein blocks are constantly being broken down and new protein blocks are being built. If you’re breaking down more muscle tissue than you’re creating then you’ll lose muscle which happens a lot with crash dieters and explains why those individuals have folds and folds of lose skin once they’ve lost their weight. They have lost a lot of the skin’s supporting muscle leaving it with engorged fat cells under the surface which is why it can’t contract properly.
Protein is good because it helps build and maintain your lean tissue. Lean tissue is expensive for your body to maintain which basically means you burn more calories in a day for no extra effort. Protein has a good thermic effect too. Protein is expensive to digest which means your body has to work a little harder burning more of those calories doing so.
Protein is rarely stored as fat in your body unless you eat a huge amount of it.
Carbohydrate
Carbohydrate is your body’s prime source of energy. Controlling carbohydrates are key to losing weight. Refined carbohydrates such as white bread and white pasta will raise your blood sugar levels (glucose) which causes an insulin spike to control it. This hormonal response stops your body from using its fat supplies until your glucose levels have fallen. Complex carbohydrates such as wholemeal bread, brown rice and wholemeal pasta don’t raise your blood sugar levels and are excellent sources of slow release energy. Like any carbohydrate, excessive quantities will be stored as fat. Fruits and honey contain fructose which don’t raise your insulin levels are is stored as glycogen in the liver ready for use. Excessive quantities of fructose are stored as fat in your liver.
Fat
Fat is probably the most misunderstood macronutrient. Fat has a bad name because it has 9 calories per gram whereas protein and carbohydrate have only 4 calories per gram but eating fat won’t make you fat. Consuming a sensible amount of good fats (oily fish, nuts, seeds, olive oil, etc) will allow your body to continue using its fat supplies. Always avoid man made ‘trans-fats’ (partially hydrogenated oil) and keep an eye on saturated fat levels, although those won’t be much of a problem if you eat good natural foods.
Low Fat and Low Calorie Diets Won’t Work
Most diets will get you to go low fat and low calorie. This won’t work because you’re limiting the very things it needs to continue burning away your fat supplies. Too few calories and your body will slow down your metabolism to conserve energy and it’ll start burning your lean tissue instead! The less lean tissue you have the slower your metabolism gets and the harder you find it to lose weight. It’s a cycle that leads you straight back to junk food in despair.
It’s very easy to think you’re eating well on a low fat diet of rice, pasta and baked potatoes without realising you’re flooding your body with carbohydrates which will end up around your waist as fat.
Golden Rules
- There are a few golden rules to keep in mind when deciding on which foods to eat.
- Eat 5 or 6 smaller meals a day to keep your body’s metabolic fire burning well
- Eat protein with each meal to keep your in a positive protein balance to build more muscle
- Never eat refined carbohydrates (white bread, white rice, etc) with fat. The refined carbohydrates spike your insulin. Your body stops burning and processing fat so the fat you eat gets stored straight away.
- Avoid eating carbohydrates three hours before you sleep to prevent a hormonal response which will slow down the burning of your fat supplies.
- Eat at least three servings of low fat dairy a day. Calcium promotes fat loss in a big way.
- Drink at least 2-3 litres of water each day. Your metabolism will slow if you’re as little as 2% dehydrated. The water also helps mobilise the fat cells for use as energy.
What to Eat
The first thing you need to do is to figure out your daily metabolic rate. This is the number of calories you burn in a day going about your daily business. An average 200lb office worker will burn around 3200 calories a day. You can find out yours with this simple calculator.
A pound of fat costs around 3500 calories. If you want to lose a pound a week then reduce your calorie intake by 500 a day (making 2700), double that to lose two pound a week (making 2200). It’s suggested that you go no lower than around 1800 calories a day (for our 200lb office worker).
You’ll need to aim for around 1g per 1lb of body weight of protein a day. Around 1 to 1.5g per 1lb of body weight of carbohydrate a day although you can go as low as 100grams a day if you want a weight loss boost although continued low carbohydrate dieting will make you very tired and it promotes mood swings. Aim for around 70g of healthy fats a day.
Example Menu
Here’s what I eat in an average day on a non exercise day. When you exercise you have other nutrient requirements which I’ll cover in a later blog entry.
BREAKFAST: Protein shake (whey with water). Instant oats (unflavoured and unsweetened) made with skimmed milk with 20g raisins and a dab of honey.
The oats are a low GI food which gives a nice slow supply of energy. The raisins and honey contain fructose which are stored as glycogen in your liver ready to be used.
SNACK: Natural yogurt or Banana with small cup of mixed nuts.
Nuts contain many useful vitamins and some protein. The banana is a good source of slow release energy and low in sugars.
LUNCH: Wholemeal sandwich (no mayo) with chicken and tomato. 1 large apple
The chicken is a good source of protein. The wholemeal bread is a good source of slow release energy. The apple contains many useful vitamins.
SNACK: Tuna (canned, in spring water or brine) with a small piece of cheese
Tuna is another excellent low carbohydrate source of protein. The cheese is an essential fat which helps transport the protein to your lean tissues.
DINNER: Salmon or Tuna or Chicken or Steak (grilled or fried in a touch of olive oil) with either mixed vegetables (I like the stir fry vegetables) or salad.
The fish or meat provides the protein while the vegetables supply fibre, vitamins and are low carbohydrate
SNACK: 250g 0% Fat Greek Yogurt mixed with 1 tablespoon of peanut butter with two chopped dried apricots
The yogurt is low in carbohydrate and lactose but high in calcium and protein. The peanut butter provides some essential good fat and the apricots are a good low carbohydrate way of sweetening the yogurt
BEDTIME : Protein shake (whey with milk)
Mixing whey powder with skimmed milk provides another serving of dairy and the lactose in the milk slows down the protein breakdown which will sustain you through the night.
This totals around 2300 calories, 220g carbohydrates, 210g protein and about 70g fat.
Conclusion
The past three years have taught me that you don’t really need to change too much to start losing weight and to keep that weight off. You should be realistic and not look for an overnight change. A steady weight loss of 1-2lb a week is ideal. A little exercise will keep things moving too which I plan to cover in a later blog entry.
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May 11, 2007 at 1:20 pm
Matt Mecham
Sorry for those who had commented on this, Wordpress had a hiccup and was adding the comments to the wrong blog entry. It should be fixed, now.
May 11, 2007 at 1:48 pm
Debbie
You’re so sexy now
May 11, 2007 at 2:14 pm
Debbie
Phwoooooooar!
Sorry… I felt compelled to add that
May 11, 2007 at 2:19 pm
Matt Mecham
I think Debbie’s been on the cooking sherry again…
May 11, 2007 at 4:24 pm
Dan Woodhouse
Thanks for the entry Matt. Tres Useful.
We’re always striving to eat more healthy, but at this time of year when we’re both at our busiest and the weather is at it’s warmest we find ourselves eating nothing but stir-fry and pasta as well as drinking too much beer!
May 11, 2007 at 8:40 pm
nitr021
yay, i like this entry, it broaden my mind.
Well what I do is I eat around 4 courses a day. breakfast: a bowl of kellogs crunchy nut! woo!.
For my lunch i eat up half of my bread in the morning around 11am and then at 3-4pm i finish off. then at 7pm i eat something with less carb and high protein. Then i just sleep off.
for exercise:
60-100 quick situps (not all the time) then i throw in 5 pressups before brushing then another 5-6 after
i have around 3-5 hours walk during the day (my actual work..walking)
then maybe i do around the same amount of situps for at least 1-2 minutes depending on the song on my music player. then maybe 5 pressup
well to tell you the truth i only do exercise when i am nearing exams, it keeps the blood flowing…
i lost around 15-20kg since jan.
May 11, 2007 at 8:44 pm
nitr021
oh btw congrats on the weight lost
May 12, 2007 at 12:58 pm
Matt Lister
Congratulations on the weight loss and the running Matt, it looks like a very sensible plan which has worked to help you lose the weight and keep it off. I will try out some of your ideas.
There’s too many quick fix diets that people try to do, but eating sensibly and regular exercise is the way to do it. As you say people end up with lots of loose skin.
At my heaviest I was up to 16 1/2 stone at the start of 2006, I was doing exercise with rugby training but that wasn’t enough and I wasn’t eating sensibly. Then I decided to start eating better and once I had started work and could afford it I started going to Total Fitness as well.
I’m now down to just over 15 stone and I’ve gained some muscle, I’ve still got to keep going but I’m a hell of a lot better off than I was.
May 15, 2007 at 5:30 am
Farheen
Hi Matt,
Wow, you’re looking great! It’s amazing the changes weight loss can bring. I was wondering if you could give me a little bit of advice. I live in a country, Bangladesh, where it’s hard to find healthy stuff. For example, i cant find brown rice or whole meal pasta here; however, i can get brown bread. I am also a pasta lover. I dont know what to do? If i try to do a diet without pasta i seem to cheat and fall off track. Do you have any suggestions about how many times i can afford to eat pasta or what amount. I also like eating chicken and fish so protein is not my biggest problem but the problem is this that most of the dishes here are made with curry (lots of spices and oil). Also, i power walk everyday for 30 mins and do 50 sit ups. I would like to lose 30 pounds in 12 weeks, is that reasonable. Thanks. Take care.
May 15, 2007 at 9:16 am
Matt Mecham
You can have “white” pasta - just eat it after you exercise when you need high GI carbs. A successful diet is about timing and moderation.
Also, forget sit-ups. They’re almost useless for weight loss. Instead, check out the body weight exercises mentioned here: http://blog.mattmecham.com/2007/05/14/exercising-for-weight-loss/
May 15, 2007 at 11:03 am
Paul Farquharson
Good work on this blog sunshine… nice to see people make an effort to help spread useful information. The internet at its best. As far as weight loss goes, you’re like the perfect success story. Keep it all up.
See you on the MH forums.
Squall88_uk
May 15, 2007 at 11:12 am
Matt Mecham
Hey Paul, it’s nice to see you here.
The MH forums have been an education that has taught me a lot over the past few months.
May 17, 2007 at 12:00 pm
Paul Farquharson
Resources and friends have always been missing as an aspect of my exercise life. My grandpa coached me for running, but I was always solitary as a competitor and trainer… i never had any training partners.
It’s good having a community I can discuss my current favourite hobby with.
May 17, 2007 at 1:33 pm
Matt Mecham
I’m pretty much the same, there.
It’s really handy getting so many different ideas and opinions from people. I’m constantly learning all the time.
May 17, 2007 at 2:46 pm
Edward Martin
Excellent blog matt - very very impressive work, and as squall said, it’s good to see you have put your own knowledge out there to help educate others. i can see a few posters who still need our advice and could do with a scan through of the MH forums themselves for dieting advice - particularly concerning the guy eating 4 meals a day and crunchy nut for breakfast whilst also doing 100situps and step ups for exercise!! he could do with some of our MH forum advice.. lol
once again, great work
edtelemryn
May 17, 2007 at 2:52 pm
Matt Mecham
Hey Ed, you’re a legend on the forums - always giving stellar advice.
It’s the common misconceptions about dieting and nutrition that are hard to break down. For the past 10 years we’ve had “low-calorie, low-fat” diets thrown down our necks (sometimes literally!) and all it’s done is drive obesity statistics up.
I blame so-called celebrities like Gillian McKeith who make it look so unpleasant to eat well.
May 18, 2007 at 3:53 pm
Jay
Hey Matt this is class man, a real inspiration, ive lost quite alot of fat recently, i was just wondering is my diet adequate, at the moment im going for a fat loss diet but continue building muscle, i goto the gym 3 times a week full body workouts,
my diet is
3 eggs (2 whites) omlette & oatmeal
apple and protein shake
Wholemeal sandwhich with chicken
apple and protein shake
grilled chicken or tuna with veg
please help
May 18, 2007 at 4:03 pm
Matt Mecham
Doesn’t look too bad, Jay.
I’d add a night-time snack of Total 0% Fat Greek Yogurt with 1 teaspoon of “no sugar” peanut butter with a little whey powder to sweeten.
It’ll give you a protein fix at night which you’re lacking.
May 18, 2007 at 4:05 pm
Jay
thanks for getting back to me so quick bro, can i get these items from my local morrisons/asda?
May 18, 2007 at 4:15 pm
Matt Mecham
You should be able too, yes.
Whole Earth peanut butter is a good one (http://www.goodnessdirect.co.uk/detail/495017b.jpg) and Fage Total 0% Greek Yogurt (http://images.calorieking.com/branding/ck/personal/university/tutorials/foodguide/1/fage_total.jpg) is amazing.
May 18, 2007 at 4:19 pm
Jay
sweet thanks man got these saved, gonna get em tomorrow, so how long shud i eat these before bed?
May 21, 2007 at 12:11 pm
Matt Mecham
As late as you can. I usually eat it around 30-60 minutes before I go to bed.
May 23, 2007 at 6:31 pm
Gen
Congrats!! You look great
http://teenybikini.blogspot.com/
May 28, 2007 at 8:29 am
Dave
Is that a LIDL bag in the after photo?
You pikey!
May 28, 2007 at 11:07 am
Matt Mecham
Yes, that is a LIDL carrier bag.
The race organisers gave them out when you crossed the line. They had a bottle of water, energy bar and a printed “Action4MensHealth” water bottle.
May 29, 2007 at 8:02 pm
Gav
Hi Matt, Read you blog and it’s just what a needed to motivate me. I’ve been piling on the pounds for a while now. Too much of the good life!!!!! So I started yesterday, following your guides for diet and weight lifting. So we’ll see how it goes. Cheers for th info!
May 30, 2007 at 7:46 am
Matt Mecham
Good luck! Let me know how it goes.
May 30, 2007 at 4:44 pm
Nick Toye
Matt, i’m not keen on some of the food you have suggested. Such as Whey shakes, doesn’t sound nice.
Also Yohgurt and peanut butter doesn’t sound too nice either. I like Peanut, and jam unfortunately, but I can just do with the peanut butter.
Oh and Honey, is it ok to omit them too?
Cheers
Nick
May 30, 2007 at 4:44 pm
Nick Toye
Also Matt, do you have a blog entry for what you eat on training days?
May 30, 2007 at 4:56 pm
Matt Mecham
Don’t knock yogurt and peanut butter, it’s the highlight of my day!
Whey shakes: Take a look at Express Whey from http://www.boditronics.co.uk It’s one of the best tasting whey powders I’ve tried.
Training days; I tend to train at lunch time. So I replace the mid-morning snack with a whey shake and a banana. Post exercise I have another whey shake with a scoop of dextrose.
May 30, 2007 at 8:07 pm
Nick Toye
I just don’t want to force it down me and then end up gagging. Can you describe what whey tastes like?
Also am I able to drink Innocent Smoothies and Guinness?
May 31, 2007 at 8:35 am
Matt Mecham
I’m not your mother, you can do as you please.
Obviously keep the alcohol in moderation and try not to eat fat or carbs with it.
Smoothies are OK earlier in the day.
Whey protein powder tastes nice, promise.
May 31, 2007 at 10:52 am
Nick Toye
You saying my mum tells me what to do?
Well i’m certainly up for it, I may make some slight adjustments, because there is food I just can’t take it and its not good to force myself to eat stuff I don’t like.
Its a good foundation though.
Cheers
May 31, 2007 at 11:10 am
Matt Mecham
A successful plan is one that you’ll stick to - so feel free to change and amend as required.
Good luck!
May 31, 2007 at 1:26 pm
Nick Toye
Thanks,
Just one more small point. Whey, it seems expensive, how long does it last for?
Nick
May 31, 2007 at 2:28 pm
Matt Mecham
The 2.25 boditronics Express Whey (which I use) has 75 servings.
May 31, 2007 at 4:19 pm
Nick Toye
Well that’s not bad. Just seems quite alot of outlay in one go. Especially if you’ve never bought stuff like this before.
Are they absolutely necessary?
May 31, 2007 at 4:55 pm
Matt Mecham
No, not absolutely.
Until you get into serious weight-training you can just get by with food.
Eat a high protein, moderate fat and low carb meal a 60-90minutes before exercise. Tuna salad with olive oil is good as is Chicken Salad with olive oil. The protein will hitch a ride on the fat molecules to speed their way to your lean tissue.
Post workout, eat a high protein, no-fat, high carb meal. Chicken or tuna in white bread and a piece of fruit will do. The protein repairs damage while the white bread causes an insulin response to help speed the protein along. No mayo, butter or marge, though!
May 31, 2007 at 5:40 pm
Nick Toye
Well I went to ASDA and I am going to try that yoghurt and peanut butter, perhaps with raisins as I don’t like Apricots.
I am starting with just dumbells for now until I can afford a barbell set. Then when I am into it seriously with those I will get into the Whey as well. A controlled diet is what I need to do first as a routine is essential. For me anyway, I have always binged and then tried to be healthy, but never keeping it up.
So this will the be the start.
Thanks for your help so far…
June 1, 2007 at 10:06 am
Matt Mecham
Nick, sounds like you’re off to a great start. You don’t have to worry about getting everything right on the first day.
Eat sensibly and start a routine with the dumbbells and then look to improve a little each week. Keep reading and keep learning and you’ll do well.
June 1, 2007 at 11:08 am
Nick Toye
I certainly will. By the way, what do you do on the weekends? Do you maintain the same diet and treat them as non-excercise days?
By the way the peanut butter and yoghurt wasn’t bad, especially with the raisins.
June 8, 2007 at 1:23 pm
Andy
What about Eggs, i adore boiled and poached eggs and they are a good source of protein arent they?
June 8, 2007 at 2:56 pm
Matt Mecham
Yes, they are.
June 8, 2007 at 8:36 pm
Andy
So would eating eggs a couple of hours before training be beneficial?
for Example Boiled egg on brown toast?( 2-3 eggs 4 slices of brown toast)
June 12, 2007 at 1:50 am
Anonymous
i’d be interested in this because I love eggs, scrambled, omelette and boiled.
June 12, 2007 at 12:57 pm
Mark
Hi Matt
Just over a week ago I started a diet (Lipotrim), but only lasted a week as the shakes were discusting and left an after taste in my mouth the whole time, plus not eating any food drove me crazy. Anyway on the positive side I did lose 14lb, but I have now realised that i need to re-educate my self with eating 5-6 small healthy meals per day.
Below is what i plan to eat daily and would appreciate any suggestions to aid my weight loss, apart from removing some of my limbs.
Breakfast: 2 x organic weetabix & skimmed milk
Snack: Banana
Lunch: Lean ham or pastrami or salmon or lean chicken & salad, tomatoes and 2 pc wholemeal bread or scambled egg and smoked salmon on 2 pieces w/meal toast
Snack: Grapes & a small piece cheese
Dinner: 6 - 8 oz filet steak or chicken breast or pork loin with brocolli/salad or lean mince burger with wholemeal roll or grilled fish. A pear or piece of pineapple
Snack: 1 small pot of greek 0% fat yoghurt
I’m also drinking 5 pints of water & 4 - 5 cups of black decaff coffee per day
I have also bought some wholemeal spaghetti, pasta and rice, plus some Sammy’s couscous which i like cold with roasted peppers, but as these are all carbo’s not too sure where they would fit in with my diet regarding what time i should eat them.
As for exercise I am walking 3 miles/ 3 times per week at quite a steady pace. The reason being is that I am currently 18st 8lb and intend to gradually increase my exercise and the weight goes down, rather than injure myself.
Thanks in advance for any help/advice.
Mark
June 12, 2007 at 2:58 pm
Matt Mecham
Mark,
Sounds like you’re off to a great start.
Try to restrict your carb intake to the mornings and after exercise.
Overall, that’s a good meal plan. Stick with it for 6-8 weeks and then see if you need to make any adjustments.
Let me know how you go!
June 12, 2007 at 3:03 pm
Matt Mecham
“So would eating eggs a couple of hours before training be beneficial?”
Yes. Eggs are a great source of protein.
June 16, 2007 at 11:49 am
Pasty
Hey Matt, inspirational stuff by the way.
My question regards nutrition after a workout. You say
“After you’ve showered, you’ll need some more protein and refined carbs. This is the *only* time I’ll recommend “white” carbs. A white bagel with chicken and tomato is ideal.”
This is fine for you as you workout during the day. Would you still recommend that to people like myself who can only get to the gym later on in the day - sometimes as late as 8 in the evening?
Many thanks
Pasty
June 16, 2007 at 8:46 pm
Andy D
Good one Pasty cos i do all my training in the evening and im usually finished for 8:30pm.
ive always thought that eating after 7pm was really bad for you.
Cheers Andy
June 18, 2007 at 8:58 am
Matt Mecham
“Would you still recommend that to people like myself who can only get to the gym later on in the day - sometimes as late as 8 in the evening?”
Yes, your post workout meal is very important, more so than the time you’re eating it.
“ive always thought that eating after 7pm was really bad for you.”
It’s one of those common misconceptions. The theory is that most people snack while watching TV after 7:00pm so if you don’t eat after 7:00pm then you won’t snack. There’s nothing wrong with eating late as long as you’re eating the correct foods.
June 18, 2007 at 5:32 pm
Pasty
Cheers for the reply Matt.
Here is my “average day” food diary. I’d be grateful for any comments from any readers to help me improve what is in my opinion a difficult area to understand.
Breakfast - Easy Oats with raisins and honey. 1 slice of wholemeal toast with butter.
Snack - 1 banana and 1 apple
Lunch - Wholemeal sandwich with chicken/ham/beef
Tea - Salmon or Tuna or Chicken or Steak with veg
Snack - Protein shake
WORKOUT
Snack - Protein shake followed by a sandwich - chicken/ham/beef
June 19, 2007 at 1:20 pm
Matt Mecham
That looks good Pasty. Just make sure the bread is white in your post work out (PWO) meal.
June 19, 2007 at 5:20 pm
Pasty
Matt - have you tried any other healthy things as pudding? The yogurt, peanut butter was ok, anything else you recommend? Something sweet after tea is a must i’m afraid!!!!
July 1, 2007 at 4:59 pm
Tom
Thanks for the great info Matt - a fantastic help
I’m 5′10″ and 30 years old but am overweight at 14 stone 6 lbs.
I used to go to the gym at least once a week and also did a fair bit of sport but now can’t.
I am in an unusual situation that I don’t have access to a gym (although I have a set of dumbells and a pull up bar) and more curiously have no say over what I have for lunch or supper (which usually consists of white carbs and/or chips!!!). I also have very many demands on my time that unfortunately take priority over my own choices.
I need to lose weight and like so many others would also like to gain muscular definition and fitness. I am therefore trying to increase the number of food intakes I have, and to do some exercise. I do weights every other day and on the rest days go for a 30 min jog.
My diet is as follows:
6am – Slice of Wholemeal Toast or a Banana, and a glass of apple juice
10am – half a chicken breast
12:30 – Chips/White Rice, Meat and Veg (non negotiable)
15:00 – Half a chicken breast
16:45 – 1 scoop whey powder Protein Shake
17:00 – WORKOUT [if it’s a jog day this slot would be moved to around 10pm]
17:35 – 1 scoop whey powder Protein Shake
18:30 – Slice of White Toast and slice of ham/chicken
19:30 – Meat/Fish & Chips/rice or White Pasta
21:30 – Low fat yoghurt
Is there any advice you can give?? I know you’re going to say STOP the white carbs, but I would if I could!!! Any help for a newbie who’s trying his best would be much appreciated.
Thanks
July 1, 2007 at 8:09 pm
Matt Mecham
Tom,
If you really want to lose weight then you’ll have to make a few concessions.
Fish and chips combine both saturated fats and white carbs which are guaranteed to go straight to your waist.
If you must have white carbs, the limit them to post workout. There’s nothing wrong with having white bread or white pasta an hour or so after training just as long as you cut them from the rest of the day.
If you must have fish and chips, have it once a month as a treat for doing well.
Good luck!
July 1, 2007 at 9:25 pm
Tom
Hi Matt,
Thanks for the feedback.
It’s not that I want fish and chips or the white carbs at lunch, it’s just that I work in a place that serves the food to all present on that day and ‘you get what you’re given’! Unfortunately it’s usually chips or white pasta.
I’ll just try to take hardly any on my plate! - is the rest okay - frequency, type and timing?? Is it okay to go for a run at night, have a protein shake but not a later meal??
Many thanks for your help
July 21, 2007 at 10:38 am
Anonymous
Hi Matt, excellent blog mate really useful.
The diet you put up was for a non exercise day, what changes would you suggest for an exercise day?
Cheers
Kev
August 13, 2007 at 9:32 pm
Ad
Hi Matt,
Firstly, this is an excellent site. It’s just made me open my eyes and I have found for the last one year or so, I have been doing it wrong, terribly wrong!
I’m going through your site everyday and trying to digest all the info. I have also started to write up a diet plan like yours to guide me.
I’ve got a question for now (hope you could answer it) is Protein Shake and whey powder/shake the same thing?
Cheers.
August 21, 2007 at 11:08 pm
Jimbob
Hiya Matt, great blog, really well written and informative.
I calculated my BMR as 1677 (seemed a bit low, but I’m 5″8, 19 and 11st and a recreational athlete) using the link you gave above. The diet you posted you said was about 2300 calories, presumably that is too much for me, what alterations could I make to make it more suitable for me?
Thanks
December 1, 2007 at 4:44 pm
Michael T.
Good luck with your continued weight loss.
I have always thought about weight loss as a percentage of the total days cals. This allows the person to target the largest area of calorie intake.
December 11, 2007 at 3:18 am
skinnyonjanuary.com
Very insightful! Thank you for sharing your experience and knowledge. I can’t wait to put up my before and after pics! You look great!
July 13, 2008 at 11:38 pm
Jason
Thanks, the information on loosing weight was great. These tips worked for you very nicely I see. If you want more free tips on weight loss visit my blog at http://shackmanthehealer.blogspot.com/ . Good Luck!