Discussion in 'Strong Food Logs' started by cmb, May 17, 2018.

  1. cmb

    cmb Double-Digit Post Count

    I'm 40 years old, male, 6 ft tall, 172 lb, working on losing some pounds. Cross-link to an earlier post of mine.

    My method is novel (to me, anyway), so please tell me if this is a bad idea. Basically, calorie counting is a pain, so I eat the same thing for every meal except for dinner, which can be anything within a certain calorie limit. Then I don't have to count anything except at dinner. I just use the same portions for everything else every day. I have an app on my phone that I enter this all in every day. The foods I've chosen are intended to be nutritionally rich because the only variation is dinner.


    2 fried eggs 180 cals
    1/4 c steel cut oats 150 cals
    1 tbsp butter, salted 100 cals
    1/2 apple 36 cals
    466 cals

    Multivitamin and fish oil with breakfast.


    1 c (227 g) Chobani Greek yogurt, plain, non-fat 120 cals
    1 tbsp honey, raw 64 cals
    1 c baby spinach, raw 7 cals
    1 garlic clove, raw 4 cals
    1/4 c green lentils 150 cals
    30 g pistachios, roasted, unsalted 170 cals
    515 cals

    Before Dinner

    1 c whole milk, vitamin D 150 cals
    2 scoops whey protein, grass-fed, Promix 100 cals
    250 cals


    Anything for dinner, just keep it around 300 cals.

    Before Bed

    Zinc, magnesium, vitamin B-6 (ZMA) supplement.

    Total of 1,500 calories.

    So right now, that's what I'm doing. I tweak portions and dinner allowance when I need to increase or decrease the total calories. Currently I'm losing 1–2 lb per week.
    Ryan T likes this.
  2. Ryan T

    Ryan T Triple-Digit Post Count

    Is this a pre/post training meal or just a snack?
  3. cmb

    cmb Double-Digit Post Count

    I train before breakfast, so this is just a snack to hold me over until dinner.
  4. Groove Greaser

    Groove Greaser Triple-Digit Post Count

    Are you vegetarian?
  5. cmb

    cmb Double-Digit Post Count

    Nope, I try to include chicken or beef with dinner, but it's whatever the wife happens to make.

    I'm open to suggestions on improvements. Maybe I'm not getting enough protein. Not including dinner, my phone app says it totals to 74 g of protein.
  6. Antti

    Antti Strong, Powerful, Explosively Athletic Member of the Forum

    I would personally double the amount of protein and try to make most, if not all, of it from animal sources.
  7. Groove Greaser

    Groove Greaser Triple-Digit Post Count

    Same. But I'm biased. I eat red meat at every meal.

    btw - since you're interested in weight loss, how much sleep are you getting?
    Ryan T likes this.
  8. Steve Freides

    Steve Freides Forum Administrator Staff Member Senior Instructor

    That's pretty lean/thin by most standards.

    Like I said, you're pretty lean by most standards already.

    Geoff Chafe likes this.
  9. Ryan T

    Ryan T Triple-Digit Post Count

    Are these foods combined into a meal? Like lentil spinach salad with pistachios, garlic and Greek yogurt and honey? Sounds tasty.
    Oscar likes this.
  10. cmb

    cmb Double-Digit Post Count

    So, for dinner I do pretty much always have beef or chicken. Unfortunately, meat is expensive. Otherwise we'd eat more.

    Your comment encouraged me to research this. I didn't realize there was such a connection: Does Sleep Affect Weight Loss? Thanks for the tip. I'm switching to 9 hours sleep. I wasn't getting enough before.

    For my height, the healthy weight range is ~140–180 lb. I was comfortable at 150 two years ago. I'm going to get down to 155–160 lb and then up the calories and stay there.

    Only thing I mix is the yogurt and the honey. ;)
  11. Steve Freides

    Steve Freides Forum Administrator Staff Member Senior Instructor

    @cmb, whose numbers are you citing? So much of what’s a healthy weight varies by the person - how heavy your bones are, how much muscle you carry, etc. I’m 5’ 7” and lean at 150 lbs. If you were built like me but 6’ you’d be dead if you weighed only 140 or even 150.

    Oscar and LukeV like this.
  12. Oscar

    Oscar Strong, Powerful Member of the Forum

    Have you measured your body fat? you can get a professional do it for you, or you can try the online calculators for a rough number. The navy one is a good guideline IMO.

    +1 to Steve above. I'm 160 lbs at 5'8" and I'm pretty happy with my weight. I would like being a bit leaner, I'm about 15% body fat now, but I'd rather maintain my bodyweight and increase muscle in order to improve body composition. In order to do so, I plan to get a lot stronger keeping my bodyweight roughly where it is now.
  13. Triple-Digit Post Count

    Body Fat

    There is a plethora of issue with measuring and individual body fat percentage.

    Body Fat Testing

    Jame Krieger, MS breakdown the flaws of each method that is used.

    "Get A Professional"

    Finding a qualified technician is hard. The majority of Personal Trainers aren't qualified; but think they are.

    Incredibly Inaccurate

    The "Navy Guideline Calculator" is grossly inaccurate.

    Kenny Croxdale
  14. Oscar

    Oscar Strong, Powerful Member of the Forum

    Yes, it is inaccurate. But if you put it in the context of the original post, you might share the conclusion that measuring the waist and neck is a useful tool for tracking progress of body composition, for a beginner in the 25% body fat range.
    Last edited: May 19, 2018 at 10:04 AM
  15. Triple-Digit Post Count

    Protein Intake

    It appears that you may be right.

    Amount Per Meal

    Research (Dr Donald Layman and Layne Norton) determined that around 30 gram or more per meal is required to increase and maintain muscle mass. f

    Nutrition Forum - Dr. Donald Layman, PhD

    Layman does an excellent job in explaining the necessity of consuming at least 30 gram per meal.

    Pulse Feeding

    One of the primary keys to maintaining and/or increasing muscle mass is Muscle Protein Synthesis.

    A certain amount of protein is needed per meal to trigger Muscle Protein Synthesis.

    Younger individual can trigger the effect with around 30 gram of quality protein per meal. Younger individual systems are more effective than older individuals.

    Older individual need more protein per meal than younger individuals. That because older individual's systems are not as effective. Around 40 gram of protein per meal is needed for older individuals.

    Plus Feeding means spiking protein intake; ingesting more protein in each meal. Research has demonstrated Pulse Feeding for older individual can produce close to the same Muscle Protein Synthesis effect as it does with younger individual, who consume less.

    The research on Pulse Feeding easily be found on line.

    Higher Protein Intake On Lower Calorie Diets

    Research shows that increasing protein intake on a lower calorie diet, preserves muscle mass.

    Take Home Message

    1) 30 gram of quality protein per meal is needed to maintain or increase muscle mass.

    2) Higher protein intake on low calorie diets preserve muscle mass.

    Kenny Croxdale
  16. Triple-Digit Post Count

    Conflicting Statements

    You state that it is inaccurate and in your previous post you stated, "The navy one is a good guideline IMO."

    "Your waist line is your life line"

    The waist measurement is a good indicator of body fat and possible health issues.

    I see no value in the neck measurement.

    A more effective measurement is the waist to hip ratio.

    Kenny Croxdale

Share This Page