Hello,

only dislike i have is stuffing and thats only during thanksgiving other than that im willing to try pretty much anything.
As for my depression, my doctor wants me to go on prozac but i want to try a natural way first due to issues in the past with pills.
I am lactose intolerant and currently not taking any meds or drugs

Edit: No food allergies btw

This post was edited by jagroen on Mar 13 2014 12:56am

Any of the Oral B Pro Health Series are very good. Make sure to always get soft bristles on the replacement heads.

OK

first of all, read up here:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

and


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips


Once you get the general idea of what we will be doing, I want you to take this diet into consideration:

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any) = 40g protein, 35g carbs, 12g fat
Meal 2 - 6 oz grilled chicken + 1 large salad + 1 tbsp olive oil + vinegar = 42g protein, 10g carbs, 12g fat
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich) = 40g protein, 40g carbs, 13g fat
Meal 4 - 4 oz grilled sirloin steak (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil = 36g protein, 40g carbs, 12g fat
Meal 5 - 35g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly = 40g protein, 35g carbs, 10g fat
Meal 6 - 3/4 cup of 2% cottage cheese + handful mixed berries + 10 almonds + cinnamon to taste = 22g protein, 5g carbs, 6g fat


Total of 2,100-2,200 calories


Start with that and once you start to lose weight, you will reduce calories further.

For the exercise plan, stick to the bodyweight exercises I gave you, and combine it with some type of cardio (cycling, jogging, jumping rope, swimming etc). You will need at least 1 hour of physical activity per day.

Please let me know if you have any further questions.

Hey thanks for the info,

as for the meals, how much would you think that would cost per month on average?

How can I add some flavor to my oatmeal? I tried 1/2 scoop protein powder, it did not taste great, maybe I did not mix it good.

Could I use cinnamon or other options?

Also could you give me 5 different chest workouts that I should do, my chest is high on my priorities so I can get rid of my man boobs lol.

I went to my docs office today and he strongly advise me from taking fish oil.
Is it true that we have to eat the fish oil to get the benfits?
otherwise our bodys cant digest it?

It really depends where you live and the cost of living in the area. That's something you'd have to calculate based on grocery prices.

Try any of the below (combine, mix and match):

Cinnamon, chopped apples, stevia, cocoa powder, chopped nuts, protein powder (must be mixed thoroughly), Berries, Honey, Whipped Cream, Coffee Creamer (Flavored), Chopped Pear


Follow this guide for your chest:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=382232412

That is complete BS. Your doctor should be ashamed of himself for even calling himself a doctor.

His statement lacks ALL scientific and medical credibility, and actually defies virtually any basic representation of human biology, chemistry, and nutrition.


Fish oil supplements, assuming they come from a reputable company, are concentrated oil from fish. As a result, they are extremely rich in OMEGA-3 fatty acids. In order to get that same amount of OMEGA-3, you would need to eat a LOT of fish, which is absolutely impractical and expensive.

So, if you want to have a clean and healthy cardiovascular system, EFA's are essential, particularly OMEGA-3 from fish oil and olive oil.

Oh also can you tell me how I should do hiit cardio on treadmill and stairmaster, before I was not doing hiit but I think I can now.