someone right me a diet plan PLEASE!!!
 

ive tried though reading and how i hungry i am during the day but i just cant figure out the right amount to eat for what i want to do.
i go the gym and lift 2-4 days a week.
i ride my bike to work 5 days a week (6 miles total trip)
i want to lose 10-15 pounds.

someone please tell me a diet plan for my entire day that will leave me satisfied and not craving salty snacks at night every night!

PS- im on medication that does decrease the sodium levels in my blood so sometimes it is normal for me to need salty food.

Im trying to lose weight too. I do allow myself a snack just about anytime I want of either
goldfish crackers, or a trail mix of dried berries and nuts (stay away from the m&ms and other sweet ingredients) I measure 3/4cup for the serving ALWAYS. The key Ive found is to measure everything you are eating at home so you can carefully control the portions.

Generally I have cereal for breakfast just to be fast. 2% milk or lower, no more than 2 cups of cereal.
I either go with grape nuts, cinnimon life, or mini wheats.
For lunch I either have a small healthy sandwich (stay away from the meatballs and cheese) If I go to subway, I only get a 6"- never the foot long. Quit drinking soft drinks. Have Iced tea instead.
For dinner, be very mindful of portion control. The reason americans are fat is because our culture tells us to eat large portions. If you are eating out, plan on taking home half of your meal to have for lunch the next day. If im cooking at home I usually cook a vegetarian or seafood meal with lots of fresh vegetables. I stay away from simple starches like rice and potatoes. Cook in large portions though, so you can have lots of leftovers for a few days.

Ive lost over 10 lbs since november after I got serious about this.
hope that helps. Here's a delicious recipe to start out with (I used green bell peppers instead of celery) :
http://www.runnersworld.com/article/...1184-0,00.html

www.t-nation.com

www.menshealth.com

Lots of reading for you to do, but you can often find great diets at these two sites.

Breakfast: Eat like a king
Lunch: Eat like a prince
Dinner: Eat like a pauper

Ride lots.
Lift some.

Indeed, ride lots more. 6 miles a day is way too low, man.

I lost about 11 lbs. in 6 weeks of straight riding, 20+ miles a day, 7 days a week. Of course, I started doing that after I built up a base and had the stamina to handle 20 miles (or more). I only ended up changing my diet because my body started telling me that junk food takes like junk. :rolleyes:

I actually started craving vegetables! I never liked vegetables before in my life before that happened!

I think that those changes were associated with my body getting fit and demanding specific types of energy to handle the riding conditions. Anybody else want to chime in and explain that one to me?

I'll second T-Nation. Stuff from Dr. John Beraldi is very good.

for $9.99 a month i can help. i can monitor your diet via Fitday.com and make suggestions. i can provide you with motivation and knowledge needed to meet your goals.

i am not an expert, nor have any type of licensing. however, i did stay at a holiday inn last night.

later.

I recommend alot of whole grains and vegetables...avoid veggie and canola oils and margarines and all "light" products.

Most importantly avoid almost ALL processed foods with MSG/hydrolyzed protein/modified starch(including miracle whip, most flav. chips, and even cereals) Ummmm stick to eggs, butter, cream cheese, oatmeal(regular and irish), grass-fed beef/pork(high in omega-3 usually no antibiotics/hormones), and LOTS AND LOTS of vegetables and excercise. Avoid simple carbs also. My doctor abhors my diet but my cholesterol has been dropping since using it. Also, you can use coconut oil instead of veggie oil...but i usually just use olive oil..I haven't found a good coconut oil yet.

Our bodies respond hormonally to what we eat based on 2.5 millions years of evolutionary programing, without this type of mechanism we might not have survived the ice age.
http://scholar.google.com/scholar?q=...=1&oi=scholart

Carbs by themselves and especially refined carbs will raise insulin telling your body to store fat rather than burn it, but you can program your body hormonally with the food you eat to maximize fat loss.

How to construct your meals and snacks...

Each meal or snack should contain Protein-carbohydrates-fat

1) Eat some protein (about what will fit in your palm) eg chicken, beef, shrimp, eggs...
Protein stimulates glucagon this will cause the release of stored carbohydrate in the liver to keep your brain satisfied, thereby making it easy to control the carbohydrate intake. Furthermore, glucagon depresses insulin secretion, making protein your most powerful tool in controlling insulin levels

2) vegetables with fat.
Fat signals your brain to reduce apatite, incoming fat tells your body it is ok to burn fat, fat ******* the absorption of carbohydrates preventing insulin from going up. Fiber rich nutrient dense vegetables also have the effect of lowering apatite and the fiber will ****** carbohydrate absorption as well.

3) fruit
Fiber/nutrient dense fruit if not eaten in excess is a great was to fill your carbohydrate needs and if eaten after protein and vegetables should not raise insulin.

example meals

grilled shrimp
grilled asparagus with olive oil
apple

chicken breast
salad oil and vinegar dressing
orange

top round steak
sliced cucumber with sesame oil, vinegar, and soy sauce
bowl strawberries

Kevin
www.simplefit.org

like everything else in life, it's different for each person. You just have to work to find a way of eating that works for you and your life style....and.....it will change as your lifestyle shifts and changes.
Here's what worked for me:
www.HowILost100Pounds.com