Anyone help me create/look for a decent meal plan?

knives00005
knives00005 Posts: 26
in Food and Nutrition
Hey guys!

So, I've stalled losing much weight for 3 weeks now. Not gaining, but losing 1lb in 3 weeks is never a good sign. lol
Anything you guys could recommend, perhaps what worked for you in the past?

I'm planning to do an inverted triangle - heavy breakfast, med lunch, light dinner routine starting next week. Any ideas/links/plans you can recommend?

Right now, my breakfast mostly contains Perfect Oatmeal from Starbucks and an Americano coffee (Lite mocha if I'm seriously stressed at work, dunno why).
Lunch consists of 1.5 cups of steamed brocolli and .5cup diced steamed chicken (with salt+pepper). That lunch has been going on for 1 month, weekdays - it has become stale lol.

Dinner is where I usually fail since I'm kinda hungry after workout (and travel from work to home) - I sometimes eat 4 pandesals topped with cheese.

Snacks - 1x per day, consists of a cracker or something...

Exercise routine as follows:

Mon - Chest+Tricep+ 30mins Cardio
Tue - Full 1hr cardio of boredom
Wed - Back+Bicep+ 30mins Cardio
Thu - Full 1hr cardio of boredom
Fri - Leg+Shoulder+ 30mins Cardio
Sat Sun - Lazy home/mall days.

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    why so much cardio?

    start weighing everything on sclaes...

    sounds like you are low on protein and fat with your current diet, though i have no idea what a pandesal is.
  • Francl27
    Francl27 Posts: 26,371 Member
    Set up a diary, weigh your food, log it, stay under your calories (and enter your exercise and eat those calories back)... that's all the meal plan you need really.
  • Francl27
    Francl27 Posts: 26,371 Member
    why so much cardio?

    start weighing everything on sclaes...

    sounds like you are low on protein and fat with your current diet, though i have no idea what a pandesal is.

    I do a lot of cardio so I can eat more, personally, lol.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    why so much cardio?

    start weighing everything on sclaes...

    sounds like you are low on protein and fat with your current diet, though i have no idea what a pandesal is.

    I do a lot of cardio so I can eat more, personally, lol.

    and thats fair enough, i was just asking the OP as they called it an hour of cardio boredom which suggests they dont enjoy it... why do something you dont enjoy??
  • Francl27
    Francl27 Posts: 26,371 Member
    why so much cardio?

    start weighing everything on sclaes...

    sounds like you are low on protein and fat with your current diet, though i have no idea what a pandesal is.

    I do a lot of cardio so I can eat more, personally, lol.

    and thats fair enough, i was just asking the OP as they called it an hour of cardio boredom which suggests they dont enjoy it... why do something you dont enjoy??

    To eat more calories and lose weight? I'm not really enjoying walking on the treadmill either, but it's either that or sitting in a chair all day... Heck I don't enjoy having to count calories, but I still do it for my health.
  • knives00005
    knives00005 Posts: 26
    Yeah..Cardio to eat more.
    We have this thing in the office - lunch outs - snack breaks - I call it diet breakers but it gives social life so... lol

    And it's not that I don't like Cardio - I don't hate it - I don't love it either but it's something I want to do but finds boring. Imagine an hour of staring at a movie you watched hundred times. lol

    @Francl27: Yes, I keep a diary. However, the food has gotten "boring" - it's the same meal, different rotations. I wanna try something else... :( Imagine eating brocolli and steamed chicken for 2 weeks - that boredom - food no longer has taste...

    And pandesal - it's a bread... like: http://en.wikipedia.org/wiki/Pandesal
    It's smaller than a hamburger bun... Around 2 pcs/bun ratio. Or 3...
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    Yeah..Cardio to eat more.
    We have this thing in the office - lunch outs - snack breaks - I call it diet breakers but it gives social life so... lol

    And it's not that I don't like Cardio - I don't hate it - I don't love it either but it's something I want to do but finds boring. Imagine an hour of staring at a movie you watched hundred times. lol

    @Francl27: Yes, I keep a diary. However, the food has gotten "boring" - it's the same meal, different rotations. I wanna try something else... :( Imagine eating brocolli and steamed chicken for 2 weeks - that boredom - food no longer has taste...

    And pandesal - it's a bread... like: http://en.wikipedia.org/wiki/Pandesal
    It's smaller than a hamburger bun... Around 2 pcs/bun ratio. Or 3...

    If you get bored eating the same foods, why confine yourself to a meal plan?

    set up your macros, track your foods, and eat foods you enjoy - you'll get results if you're consistent and accurate, as well as eliminate the boredom.

    http://iifym.com/iifym-calculator/
  • MsEssJae
    MsEssJae Posts: 1
    Hi There,

    It doesn't sound like you are eating a well balanced meal to properly fuel your body. : ) For instance, drinking a cup of Starbucks coffee every morning will quickly add up in calories with the creamer and flavorings. Artificial sweeteners are a bad idea in daily consumption. Not to mention the caffeine intake can have negative affects on your body chemistry and heart rate. Also, caffeine is a contributor to water retention. Other foods to consider eliminating from your diet are dairy and gluten. Also it's important to keep "the colon flowin'." Make sure you are incorporating plenty of RAW fruits and vegetables. Pay attention to your body, and look for foods and ingredients that bloat you, so you can quickly replace it with something else. Looks like you should increase you're protein intake also, make sure it's lean meat. That's going to give your body the energy it needs to function and burn fat. Below is a list of fat burning foods. If you would like more physical fitness information, feel free to join our group at BodiesByBCrew. I hope this helps, have a good day.

    EssJae


    I. MEAT – Lean Proteins
    a. Chicken Breast
    b. Whey or casein Protein, or protein powder supplements
    c. Egg Whites, (whole eggs in limited quantities
    d. Salmon (wild Alaskan)
    e. Turkey Breast
    f. Top round steak (grass fed beef)
    g. Flank steak (grass fed beef)
    h. Lean ground turkey
    i. Byson/Buffalo
    j. Trout

    II. STARCH
    a. Oatmeal (old fashioned)
    b. Yams / Sweet Potatoes
    c. White Potatoes
    d. Brown Rice
    e. Multi grain hot cereal: barley, oats, rye, titricale, & a few others
    f. 100% Whole wheat bread
    g. 100% whole wheat pasta
    h. Beans (good for healthy chili recipes)
    i. Cream of rice cereal

    III. FRUITS
    a. Grapefruit
    b. Apples
    c. Blueberries
    d. Cantaloupe
    e. Oranges
    f. Bananas
    g. Peaches
    h. Grapes
    i. Strawberries
    j. Pineapple

    IV. VEGETABLES
    a. Broccoli
    b. Asparagus
    c. Spinach
    d. Salad greens
    e. Tomatoes
    f. Peppers
    g. Onions
    h. Mushrooms
    i. Cucumbers
    j. Zucchini


    Each meal you eat should consist of one item from each of the food groups above.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    ^ and ignore this bull**** plug of "fatburning foods"
  • Cranquistador
    Cranquistador Posts: 39,744 Member
    ^ and ignore this bull**** plug of "fatburning foods"
    ^this


    oh brother.
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    Weigh your food. Count your calories. Get enough protein, fats, and fiber, making sure the bulk of what you eat is veggies, dairy, meats, nuts, fish, grains, legumes and the like. Otherwise, eat what you want.
  • knives00005
    knives00005 Posts: 26
    Yeah..Cardio to eat more.
    We have this thing in the office - lunch outs - snack breaks - I call it diet breakers but it gives social life so... lol

    And it's not that I don't like Cardio - I don't hate it - I don't love it either but it's something I want to do but finds boring. Imagine an hour of staring at a movie you watched hundred times. lol

    @Francl27: Yes, I keep a diary. However, the food has gotten "boring" - it's the same meal, different rotations. I wanna try something else... :( Imagine eating brocolli and steamed chicken for 2 weeks - that boredom - food no longer has taste...

    And pandesal - it's a bread... like: http://en.wikipedia.org/wiki/Pandesal
    It's smaller than a hamburger bun... Around 2 pcs/bun ratio. Or 3...

    If you get bored eating the same foods, why confine yourself to a meal plan?

    set up your macros, track your foods, and eat foods you enjoy - you'll get results if you're consistent and accurate, as well as eliminate the boredom.

    http://iifym.com/iifym-calculator/

    Because I really have no idea what else to eat... I live in a country where people used to eat rice 3x a day - Breakfast, Lunch and Dinner.

    @SunofaBeach14:

    What meats would you recommend? We don't have steak here. lol
    We have pigs. Tons of pigs - meaning we're in abundance of pork - not beef.

    Fish - yes, we also have those.
    Chicken - tons.

    @MsEssJae

    When I drink Americano - no sugar, no creamer - plain old black coffee. Only when I drink Mocha, which is 0-2x a week.

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