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Seeking advice on my diet (21-stoner)

Hey guys,

I'm new to this forum so I'm not entirely sure if I'm posting this in the right section. I apologise if I am...

I'm an obese guy who weighs in around 21-stone. I've been fat most of my life and suffered alot for it. I decided a week ago that I was going to have to make a serious lifestyle change and I discovered this forum.

I'm going to post a list of what I ate today. PLEASE feel free to give me some advice on what I'm doing right/wrong. I'm very new to all of this. Due to my size and weight, I'm just doing one step at a time. I would love to hear tips from you.

This is what I've eaten today. ( For exercise I did 15 minutes on the exercise bike first thing in the morning and went for three 30-minute walks during the day) :


Breakfast :

1 poached egg on brown buttered roll
1 cup of coffee
1 orange

Snack :

1 apple

Lunch :

2 cod fillets + stir fried vegetables (broccoli,red onion + spring onion) + rice

Snack :

1 banana with honey
1 handful of pecan nuts

Dinner :

1 can of tuna (mixed with mayo+soya sauce+lemon+honey+seasoning) + sweetcorn + rice + grapes in low-fat yoghurt + an egg

Snack :

1 handful of grapes
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G: 10st7lb
hello and welcome :)

I post in my diary every day on here my menu for the day. Your choices are very similiar to mine :D

I too have discovered walking, though the snow up here sabotaged my walking routine last week :eek: I have been walking for anything from 30mins to an hour...sometimes more every day that I can. I also used the house stairs for a mini workout last week :eek:..and I am 7lbs away from being able to have a exercise session on my brand new exercise bike, which has been beckoning me for 2-3 weeks now ;)

Good luck, you will find lots of support on here, we are all in the same boat. There are a couple of guys in this section too, so you are not alone :)

I look forward to chatting with you and following your progress.


Full Member
S: 20st3.5lb C: 18st12lb G: 12st12lb BMI: 39 Loss: 1st5.5lb(6.88%)
Hi there,

First welcome and congrats on the great start :)

Regards your diet, it seems to me you may not be getting enough calories and I believe you need considerably more given your weight and (I assume) your intention to exercise.

I have been eating between approximately 2300-2800 calories/day and have been taking (mostly) light exercise 3/4 times per week and have lost 10.5lbs in the last 22days. If this sounds appealing then... here's how I determined my daily calorie requirements:

Calculated my Basal Metabolic Rate using an onlince calculator (eg: BMR Calculator) and then my Active Metabolic Rate (an estimate of the number of calories I burn per day), by -

a) multiplying the number by 1.2 for non-exercise days
b) multipling the number by 1.2 for exercise days, and adding the number of calories I estimate I burn through the exercise.

So these numbers are then amount of calories I burn on that day, and also the amount of calories I need to consume per day to maintain my current weight.

Taking (a), my AMR today (since I was at work most of the day and couldnt get to the gym), is: 2975.

So to lose 2lbs a week (a safe amount apparently), I just subtract 1000kcal, to give 1975kcal and that is what I plan to consume today.

Taking (b), if tommorow I burn 500kcal through exercise, I will just add 500 to the AMR above to give 3475, and then subtract 1000kcal to give 2475kcal - which is what I will consume tomorrow.

I try to eat my meals in the following proportions, 40% calories from carbs, 40% from proteins and 20% from (healthy) fats, and to eat 5 or 6 small meals per day (to keep the metabolism going) rather than 2 or 3 large meals.

Hope this is helpful & good luck.


Hippety Hop!
S: 16st2lb C: 14st13.7lb G: 11st0lb BMI: 42.3 Loss: 1st2.3lb(7.21%)
Hi Mr Bloat!! Welcome to the forum.

First of all, do you really want us to address you with that rather derogatory name - bloated you may be, my dear, but it won't help in those times (and there will be quite a few) when you are feeling despondent and negative about your progress.
Secondy, I take issue with people who don't fill in their details! It would be nice to get to know you and that helps so much if we have those details....:D Or perhaps you prefer to stay as hidden as possible?!

Seriously though, I am sure you will get lots of support on here and get to the goal you are aiming for - and what is that, I wonder? What are you doing as regards a dieting regime? If it is calorie counting then I do feel that you are cutting yourself short and making things too strict for yourself.

Look forward to reading about your progress and do tell me off if you want to - I have a very broad back!!..lol!

Take care....:)

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