Your Vegas Diet and Work Out Plan aka "GTL" Thread

[darksideofjae]

You're not taking your dieting seriously if you can't remove the following:
Protein bar
Beer
Bread (on that sandwich)

And where's the macros in your eating? I don't see any fats? Where's your flax or fish oil? I don't see where you're getting your energy (other than the carbs from the beer) to do HIIT and lifting daily...something ain't there. If you're not ingesting enough fat, why would your body be compelled to release fat stores?

Just my unprofessional opinion...still good luck, at least you're doing something.

I think there's a difference between not taking a diet seriously and not going balls to the walls with it. I'm not looking to cut for any specific event - Just for overall health and to look better. So it doesn't need to be an instant thing. I'd like to, you know, enjoy my life too, so I will not be cutting out beer or bread.

What's the issue with the protein bar?

I need to consume more fat? I thought fat was bad, so I designed this food plan to cut back on fats. I usually get about 50g of fat a day between the morning shake, the sandwich, protein bar, and whatever I have for dinner.

I have no idea what flax and fish oil is.

Flax Seed and Fish Oil are what they consider healthy fats. Omega 3 Fatty Acids really, and they really should be a staple in your diet. Look em up, i usually take them in caps because the actual liquid I heard is horrid.

[boykster]

Yeah - go caps with those, taking "shots" of oil is nasty and leaves a really bad taste that doesn't go away for a while. I even go so far as to keep my omega3 caps in the freeze and take them at night before bed. The freezing slows the release and for some reason reduces the fishy burps.

I don't like protein bars mostly because they tend to also be very high in carbs as well. I'd rather get my carbs from whole grains or fruit than from sugar in a protein bar.

[Lord Chezz]

You're not taking your dieting seriously if you can't remove the following:
Protein bar
Beer
Bread (on that sandwich)

And where's the macros in your eating? I don't see any fats? Where's your flax or fish oil? I don't see where you're getting your energy (other than the carbs from the beer) to do HIIT and lifting daily...something ain't there. If you're not ingesting enough fat, why would your body be compelled to release fat stores?

Just my unprofessional opinion...still good luck, at least you're doing something.

I think there's a difference between not taking a diet seriously and not going balls to the walls with it. I'm not looking to cut for any specific event - Just for overall health and to look better. So it doesn't need to be an instant thing. I'd like to, you know, enjoy my life too, so I will not be cutting out beer or bread.
What's the issue with the protein bar?

I need to consume more fat? I thought fat was bad, so I designed this food plan to cut back on fats. I usually get about 50g of fat a day between the morning shake, the sandwich, protein bar, and whatever I have for dinner.

I have no idea what flax and fish oil is.

As per the bolded part, might I suggest straying away from an abundance of shakes and bars and try to stick to fresh meats and produce.

Eating clean (or paleo if you will) does wonders for losing weight and improving overall health.

[NyceGuy]

I hit a plateau about 5lbs ago. Tried to up cardio, didn't seem to work. So I did a refeed. For 36 hours I went ape shit and had all the carbs I could possibly have (bagels, ice cream, pizza, etc). It was magical.

Next weigh in I dropped a pound and have been steadily losing 1lb since.

For the final 2 weeks leading up to the invasion, I've dropped my carb intake to near 50g per day. I'm still dropping, but I know the invasion is where I'll let loose and enjoy eating and drinking. It's my reward for being so strict since the last week of February.

[darksideofjae]

Chris, I too had a hard time giving up my bread, especially KFC Biscuits and Corn Bread. I also LOOOOVE sandwiches on whole wheat bread. I was eating cleanly except for the bread. I literally dropped weight and hit a plateau at 213. No matter how much cardio, how much i changed my strength regiment, nothing i did got me passed that 213.

A buddy of mine posted a picture of a burger he was eating that was LOADED with shit, bacon, cheese, ketchup, guac, and some other stuff, the only difference was, instead of using bread as the bun, he had pieces of lettuce as the bun. This is also a buddy who's consistently been dropping weight and has now just hit the 199.6 mark after being 300+ 7 months ago. So that same night I made a burger and instead of using my wheat buns, I used Romaine Lettuce I had. To be honest, I enjoyed that burger more with the lettuce, then I did with the buns. Since then any sandwich i've eaten, I wrap it in lettuce and have nixed bread. I can say I haven't eaten bread in 2 months and I was finally able to get over that plateau and have finally reached my first goal of 198 this past monday.

So in essence what i'm trying to say is try something different, you don't have to go into a mind numbing diet and feel like you can't enjoy life. I was like that, but I tried new things and have found I can eat exactly how I ate before, except the only difference now is it's super clean and I still feel super great afterwards because I know it's not going to fatten me up.

Just a little food for thought.

[chrisbru]

Chris, I too had a hard time giving up my bread, especially KFC Biscuits and Corn Bread. I also LOOOOVE sandwiches on whole wheat bread. I was eating cleanly except for the bread. I literally dropped weight and hit a plateau at 213. No matter how much cardio, how much i changed my strength regiment, nothing i did got me passed that 213.

A buddy of mine posted a picture of a burger he was eating that was LOADED with shit, bacon, cheese, ketchup, guac, and some other stuff, the only difference was, instead of using bread as the bun, he had pieces of lettuce as the bun. This is also a buddy who's consistently been dropping weight and has now just hit the 199.6 mark after being 300+ 7 months ago. So that same night I made a burger and instead of using my wheat buns, I used Romaine Lettuce I had. To be honest, I enjoyed that burger more with the lettuce, then I did with the buns. Since then any sandwich i've eaten, I wrap it in lettuce and have nixed bread. I can say I haven't eaten bread in 2 months and I was finally able to get over that plateau and have finally reached my first goal of 198 this past monday.

So in essence what i'm trying to say is try something different, you don't have to go into a mind numbing diet and feel like you can't enjoy life. I was like that, but I tried new things and have found I can eat exactly how I ate before, except the only difference now is it's super clean and I still feel super great afterwards because I know it's not going to fatten me up.

Just a little food for thought.

You know, I had never though about that. What kind of lettuce do you use to wrap your sandwiches/burgers/etc? It actually sounds really tasty - I don't put lettuce on my sandwiches now because it makes the bread soggy haha.

My biggest issue is I work at an office with a very limited kitchen, so I have to have pre-prepped meals. Sandwiches, protein bars, etc. are so much easier - But maybe I'll start using Sundays to pre-cook meals that I can re-heat in the microwave.

Anyone have good suggestions for meals the re-heat well?

[darksideofjae]

Chris, I too had a hard time giving up my bread, especially KFC Biscuits and Corn Bread. I also LOOOOVE sandwiches on whole wheat bread. I was eating cleanly except for the bread. I literally dropped weight and hit a plateau at 213. No matter how much cardio, how much i changed my strength regiment, nothing i did got me passed that 213.

A buddy of mine posted a picture of a burger he was eating that was LOADED with shit, bacon, cheese, ketchup, guac, and some other stuff, the only difference was, instead of using bread as the bun, he had pieces of lettuce as the bun. This is also a buddy who's consistently been dropping weight and has now just hit the 199.6 mark after being 300+ 7 months ago. So that same night I made a burger and instead of using my wheat buns, I used Romaine Lettuce I had. To be honest, I enjoyed that burger more with the lettuce, then I did with the buns. Since then any sandwich i've eaten, I wrap it in lettuce and have nixed bread. I can say I haven't eaten bread in 2 months and I was finally able to get over that plateau and have finally reached my first goal of 198 this past monday.

So in essence what i'm trying to say is try something different, you don't have to go into a mind numbing diet and feel like you can't enjoy life. I was like that, but I tried new things and have found I can eat exactly how I ate before, except the only difference now is it's super clean and I still feel super great afterwards because I know it's not going to fatten me up.

Just a little food for thought.

You know, I had never though about that. What kind of lettuce do you use to wrap your sandwiches/burgers/etc? It actually sounds really tasty - I don't put lettuce on my sandwiches now because it makes the bread soggy haha.

Romaine Lettuce is perfect for sandwiches because they are huge. It's funny, my family laughed at me because I went to a BBQ with a bag of romaine lettuce and proceeded to eat all the hamburgers and hot sausages I wanted wrapped in lettuce and did not gain a single lb. the next day. And I easily ate 3 hamburgers, 2 hot dogs and a Hot sausage.

[Carolina J]

I hit a plateau about 5lbs ago. Tried to up cardio, didn't seem to work. So I did a refeed. For 36 hours I went ape shit and had all the carbs I could possibly have (bagels, ice cream, pizza, etc). It was magical.

Next weigh in I dropped a pound and have been steadily losing 1lb since.

For the final 2 weeks leading up to the invasion, I've dropped my carb intake to near 50g per day. I'm still dropping, but I know the invasion is where I'll let loose and enjoy eating and drinking. It's my reward for being so strict since the last week of February.

Never heard it called "refeed", but I know what your talking about...it works. This invasion is gonna be a sick....You have stuck with the plan, you will be rewarded next week bro!!!

[pantlessbellman]

Chris, I too had a hard time giving up my bread, especially KFC Biscuits and Corn Bread. I also LOOOOVE sandwiches on whole wheat bread. I was eating cleanly except for the bread. I literally dropped weight and hit a plateau at 213. No matter how much cardio, how much i changed my strength regiment, nothing i did got me passed that 213.

A buddy of mine posted a picture of a burger he was eating that was LOADED with shit, bacon, cheese, ketchup, guac, and some other stuff, the only difference was, instead of using bread as the bun, he had pieces of lettuce as the bun. This is also a buddy who's consistently been dropping weight and has now just hit the 199.6 mark after being 300+ 7 months ago. So that same night I made a burger and instead of using my wheat buns, I used Romaine Lettuce I had. To be honest, I enjoyed that burger more with the lettuce, then I did with the buns. Since then any sandwich i've eaten, I wrap it in lettuce and have nixed bread. I can say I haven't eaten bread in 2 months and I was finally able to get over that plateau and have finally reached my first goal of 198 this past monday.

So in essence what i'm trying to say is try something different, you don't have to go into a mind numbing diet and feel like you can't enjoy life. I was like that, but I tried new things and have found I can eat exactly how I ate before, except the only difference now is it's super clean and I still feel super great afterwards because I know it's not going to fatten me up.

Just a little food for thought.

You know, I had never though about that. What kind of lettuce do you use to wrap your sandwiches/burgers/etc? It actually sounds really tasty - I don't put lettuce on my sandwiches now because it makes the bread soggy haha.

My biggest issue is I work at an office with a very limited kitchen, so I have to have pre-prepped meals. Sandwiches, protein bars, etc. are so much easier - But maybe I'll start using Sundays to pre-cook meals that I can re-heat in the microwave.

Anyone have good suggestions for meals the re-heat well?

Have you considered p90x? If you really want changes, long term I have yet to find something more effective, the workouts are tough the diet is tougher. I stuck through it once and dropped 20 lbs from about 180 to 155-160 I'm 5'9 and literally had 0 gym experience before I started it. It's 13 weeks vs your 15 week plan. I love it because you can do it in your living room/bedroom and avoid the beefcakes in the gym. I'm currently doing it for a second time, results aren't as dramatic, but I wasn't going for weigh loss this time, Ive been going for size and it still applies greatly. I had a gym membership last year and cancelled it in favor of p90x, glad I did.

[boykster]

+1 to P90X - I'm in my second round of it right now and if you can stick to it it's a great program. Nothing magical about it, and Tony Horton can REALLY get annoying, but for overall general fitness it's a good program. I dropped a little over 20lbs of net weight, and easily put on 10lbs of muscle. I also dropped ~6-8%BF in the 90days.

[chrisbru]

Have you considered p90x? If you really want changes, long term I have yet to find something more effective, the workouts are tough the diet is tougher. I stuck through it once and dropped 20 lbs from about 180 to 155-160 I'm 5'9 and literally had 0 gym experience before I started it. It's 13 weeks vs your 15 week plan. I love it because you can do it in your living room/bedroom and avoid the beefcakes in the gym. I'm currently doing it for a second time, results aren't as dramatic, but I wasn't going for weigh loss this time, Ive been going for size and it still applies greatly. I had a gym membership last year and cancelled it in favor of p90x, glad I did.

How long are the workouts? Is it possible to split them into two, or do you have to do it all at one time? I really like splitting my workout into two half hour sessions so I can do a "wake-up" in the morning and the other half during my lunch hour and have my whole night free after work.

[boykster]

be tough to break them up - they're all ~1 hour

[kman90]

You're not taking your dieting seriously if you can't remove the following:
Protein bar
Beer
Bread (on that sandwich)

And where's the macros in your eating? I don't see any fats? Where's your flax or fish oil? I don't see where you're getting your energy (other than the carbs from the beer) to do HIIT and lifting daily...something ain't there. If you're not ingesting enough fat, why would your body be compelled to release fat stores?

Just my unprofessional opinion...still good luck, at least you're doing something.

I think there's a difference between not taking a diet seriously and not going balls to the walls with it. I'm not looking to cut for any specific event - Just for overall health and to look better. So it doesn't need to be an instant thing. I'd like to, you know, enjoy my life too, so I will not be cutting out beer or bread.

What's the issue with the protein bar?

I need to consume more fat? I thought fat was bad, so I designed this food plan to cut back on fats. I usually get about 50g of fat a day between the morning shake, the sandwich, protein bar, and whatever I have for dinner.

I have no idea what flax and fish oil is.

Its kool Chris, I read your past posts and I thought you wanted extreme results. You won't get any without change and sacrifice.

I completely agree that life is short and you might as well enjoy it. As long as you're having a great time in Vegas, that's all that matters.

• Protein bars - waste of your money.
• Fat is required by your body, in its absence your body won't have a reason to rid itself of fat or use it as a source of energy.

I get all excited about dieting and pushing weight cause I'm doing it as we speak getting ready for Vegas in July. Forgive me for overdoing it in the advice column

[chrisbru]

Its kool Chris, I read your past posts and I thought you wanted extreme results. You won't get any without change and sacrifice.

I completely agree that life is short and you might as well enjoy it. As long as you're having a great time in Vegas, that's all that matters.

• Protein bars - waste of your money.
• Fat is required by your body, in its absence your body won't have a reason to rid itself of fat or use it as a source of energy.

I get all excited about dieting and pushing weight cause I'm doing it as we speak getting ready for Vegas in July. Forgive me for overdoing it in the advice column

Nah I appreciate it, I just don't really understand the whole science to it yet. And I'd rather take a little longer to get it done and be able to have my beer

As for protein bars - What's a good substitute for an easy-to-transport snack with good protein content? I'm trying to get like 120g of protein a day, and I find it pretty difficult without having like 3 scoops of powder (which I really am not a huge fan of since I only drink it with water except my breakfast one with fruit and milk.)

What are good healthy sources of fat without taking a fish/flax capsule? I'm ok doing that - but would prefer to get it from food if I can.

[kman90]

As for protein bars - What's a good substitute for an easy-to-transport snack with good protein content? I'm trying to get like 120g of protein a day, and I find it pretty difficult without having like 3 scoops of powder (which I really am not a huge fan of since I only drink it with water except my breakfast one with fruit and milk.)

What are good healthy sources of fat without taking a fish/flax capsule? I'm ok doing that - but would prefer to get it from food if I can.

Chicken breasts, tilapia, tuna, lean beef, lean steak, cottage cheese, natural peanut butter

Fat - Salmon, Almonds

The fellas are right about the fish burps, but 1 tablespoon of flax oil added to your shakes will do the job.