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  1. #1
    Registered User Apex2233's Avatar
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    Is this a good diet plan for weight loss for a 26 year old 6 ft 3 inches & 370lbs?

    Option 1
    MORNING (Protein Pancakes)
    50G White Flour
    EGG WHITE 10
    Tropicana 0 Calorie Sugar
    140ML MILK
    Watermelon 100G


    LUNCH
    45G Long Grain Rice
    Chicken Breast 112G
    60G Broccoli
    19ML Olive Oil


    DINNER
    100G Chicken Breast
    100G Watermelon
    40G Pasta
    19ML Olive Oil
    50G Broccoli
    2 Scoops Gold Standard Whey Protein


    Option 2
    MORNING (Protein French Toast)
    Egg White 8
    4 Slices Bread
    Low Fat Milk 20ML
    Olive Oil 15ML


    LUNCH
    45G Long Grain Rice
    Chicken Breast 112G
    60G Broccoli
    19ML Olive Oil


    DINNER
    Low Fat Milk 150ML
    Egg White 10
    Oats 60G
    2 Scoops Of Gold Standard Whey Protein
    ---------------------------
    Supplements: Orange Triad Multi
    EVL Omega 3 Fish Oil

    Total:1700-1720 Calories
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  2. #2
    Registered User pumpkineskobar's Avatar
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    I would be very surprised if you can last on a diet like that. Even if you're trying to quickly lose weight and are fairly sedentary, you probably need to be consuming at least 2300 calories a day to make it sustainable.
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  3. #3
    NASM-CPT xsquid99's Avatar
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    1. That is not a diet plan, its a 1 day menu
    2. That is not nearly enough calories, protein, or fats for someone your size
    3. That "diet" is in no way sustainable over the long term, and that is what makes for a successful diet.
    4. Go to the Nutrition forum, and read every sticky at the top of the forum, starting with this one: https://igoodies.000webhostapp.com/?viagra=showt...hp?t=129523333 and then this one: https://igoodies.000webhostapp.com/?viagra=showt...hp?t=173439001
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  4. #4
    Registered User EiFit91's Avatar
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    Originally Posted by xsquid99 View Post
    1. That is not a diet plan, its a 1 day menu
    2. That is not nearly enough calories, protein, or fats for someone your size
    3. That "diet" is in no way sustainable over the long term, and that is what makes for a successful diet.
    4. Go to the Nutrition forum, and read every sticky at the top of the forum, starting with this one: https://igoodies.000webhostapp.com/?viagra=showt...hp?t=129523333 and then this one: https://igoodies.000webhostapp.com/?viagra=showt...hp?t=173439001
    Agree on the macros (and that he should diet according to the nutrition sticky, using his target weight to calculate macros), but wrt the calories I actually think obese people should aim for a rapid weight loss strategy. It's way easier to sustain a massive deficit when you are obese, and the health benefits of losing weight are also going to be much larger for someone that size. Also if he doesn't lose weight rapidly he will be dieting forever.
    The first principle is that you must not fool yourself—and you are the easiest person to fool.

    - Richard Feynman
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  5. #5
    NASM-CPT xsquid99's Avatar
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    Originally Posted by EiFit91 View Post
    Agree on the macros (and that he should diet according to the nutrition sticky, using his target weight to calculate macros), but wrt the calories I actually think obese people should aim for a rapid weight loss strategy. It's way easier to sustain a massive deficit when you are obese, and the health benefits of losing weight are also going to be much larger for someone that size. Also if he doesn't lose weight rapidly he will be dieting forever.
    I agree you can sustain a large deficit when you're obese, even I at 210 lbs (and I"m not obese) have no trouble sustaining a 1000 cal/day deficit (which for me ends up being about 2500 cals). But for a 370 lb person to drop down to 1700 calories isn't necessary or sustainable. Even 2500-3000 calories would have someone that size in a pretty steep deficit.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  6. #6
    Registered User EiFit91's Avatar
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    Originally Posted by xsquid99 View Post
    I agree you can sustain a large deficit when you're obese, even I at 210 lbs (and I"m not obese) have no trouble sustaining a 1000 cal/day deficit (which for me ends up being about 2500 cals). But for a 370 lb person to drop down to 1700 calories isn't necessary or sustainable. Even 2500-3000 calories would have someone that size in a pretty steep deficit.
    I don’t know, I think it is a myth and I am not sure it is backed by evidence.

    https://www.nejm.org/doi/full/10.1056/NEJMsa1208051

    https://www.bmj.com/content/349/bmj.g6267

    My reading of the evidence is that for obese people there’s no difference in success rate with rapid vs gradual weight loss. However, if unsupervised most just regain the weight they lost regardless of diet approach.

    Also most people who claim they eat 1700 eat way more so might as well aim for 1700...
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  7. #7
    NASM-CPT xsquid99's Avatar
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    Originally Posted by EiFit91 View Post
    I don’t know, I think it is a myth and I am not sure it is backed by evidence.

    https://www.nejm.org/doi/full/10.1056/NEJMsa1208051

    https://www.bmj.com/content/349/bmj.g6267

    My reading of the evidence is that for obese people there’s no difference in success rate with rapid vs gradual weight loss. However, if unsupervised most just regain the weight they lost regardless of diet approach.

    Also most people who claim they eat 1700 eat way more so might as well aim for 1700...
    I didn't say he should pursue gradual weight loss. At 6'3" and 370 he's probably eating 5000 calories a day, so cutting down to an actual tracked 2500-3000 calories coupled with an exercise program is going to result in some pretty rapid weight loss.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  8. #8
    Registered User EiFit91's Avatar
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    Originally Posted by xsquid99 View Post
    I didn't say he should pursue gradual weight loss. At 6'3" and 370 he's probably eating 5000 calories a day, so cutting down to an actual tracked 2500-3000 calories coupled with an exercise program is going to result in some pretty rapid weight loss.
    The study referenced in the second article above put obese people on 450-800 calories a day and that is what is compared with the slower approach.

    The above assumes that his TDEE is 5000, that little metabolic adaptation and NEAT adaptation will occur in response to dieting and that an advice to eat 2500-3000 a day will actually result in that intake. I think it could very well just result in slow, gradual weight loss.

    Since 1700-1800 a day is well above 450-800 a day I find it a reasonable target to aim for at a weight of 370 lbs, given what we know about the long term efficiency and safety of rapid weight loss plans vs slower approaches.
    Last edited by EiFit91; 06-10-2021 at 12:54 AM.
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