Need advice from someone who actually bodybuilds

[lmnsk8ter]

I know what i am doing to a certain point. I lift early on an emptry stomach... pre work out i have 10 g of protein, glutamine, vanadyl sulfate , beta alanine chromium, with noxplode
My work out is great. I am not gaining strenghth , but i am slowly cutting up and losing weight.
post work out i have glutamine again and 40g of protein

2 hours later i have beta alanine again with 6 whole eggs
2 hours later 8 oz ground chicken with 145 grams of cooked brown rice
2 hours later chicken and rice again
2 hours later chicken and rice again
when i get done work i usually have a regular meal of real food steak, meatloaf sweet potatoe ect

when i wake up im super lean... at least it seems it


i wanted to know why my stomach has not tightened up more
my pictures dont do justice cheap camera im more veiny in person
it just doesnt seem like im losing enough fat as you can see my arms ar round like im retaining water or theres still to much fat in the bicepts even thogh my forearms and front of bicept is extremely veiny

im 31
weight 226
height 5'11
arms 18 1/2
thighs 29 inch
chest/back 54

the main pic is older im having problems changing it my recent pics are in my gallery

[bwelch1985]

i would recommend you visit the nutrition section and read through the stickies. getting lean isn't about eating chicken a rice multiple times a day, it's about total energy balance (calories in/calories out). the reason you aren't losing weight or getting as lean as you want is simply b/c you are consuming more calories than you are burning every day.

[mattkilla420]

i would recommend you visit the nutrition section and read through the stickies. getting lean isn't about eating chicken a rice multiple times a day, it's about total energy balance (calories in/calories out). the reason you aren't losing weight or getting as lean as you want is simply b/c you are consuming more calories than you are burning every day.

This also I would get some carbs before workout so you have energy besides caffeine and other stimulants from no explode. What ard you exact goals and we can better he'll you out.

[UCFBuilder]

that's a hell of a lot of chicken and brown rice man...its OK to eat other foods..ull still lose fat...u need to be tracking your daily calories and macros..keep a certain amount consistent for a week..if u don't lose any weight..lower your cals a bit more...mainly by dropping carbs or fats...then repeat as necessary when u stop losing fat off of that amount

like bwelch said...its about total calories in vs. out....type of food doesn't matter...get enough protein and fats...meet the rest of your cal needs with carbs...as long as you are still in a caloric deficit by the end of the day..u will end up losing fat

[lmnsk8ter]

well when i started i was 240 19 percent fat comming off an injury. I am 226 i think 11 percent now. I do realize cutting my calories by 500 from my bmi will cut fat, but i have done that, just seems im at a plateau.

i Have decided to change my diet. I was on this eating plan to see if it was possible to lose the fat with absolutely no cardio. Im figuring out what my next eating plan will be.

The thing is i kinda need the strict everyday same meal plan for me to be disciplined. I was thinking of do 50/50 red meat to chicken 1 portion of fish at night with sweet potatoes and green veggies for carbs

I was taking beta alanine with noxplode/jackd pre work out i was going to cut that and try the vapor

any thoughts or tweaks on this plan?

[lowcut82]

Add cardio?

[lmnsk8ter]

once a week a 5 mile road march with 60 pound pack and one day 40 minutes on the eliptical was my plan im afraid of burning to many calories

[lowcut82]

Maybe start a little slower and just do the eliptical 2-3 times a week and scratch the 5 mile idea. Whats your calorie intake right now?

[lmnsk8ter]

4400 give or take daily i was going to drop to 4000, what im new with is underst
anding macros, after reaserching more my plan was to do 250 grams protein, roughly 200 grams of fat 1,000 grams of carbs.... going though steak, chicken sweet potatoes , nuts, green veggies. I havent worked out the actual eating plan yet, or figured out how im going to get this in while staying a 4,000 calories. the pic of me at 261 is older, i have more pics on gallery.

stats now
weight 226
height 5'11
body fat i believe 13 percent i did a check through a device called a pod 2 months ago it was 14.5 percent when i was about 234, my digital caliber says im 11.4

[lowcut82]

Holy fats. If you REALLY eat that much right now, you'd be around 6800 cals. Might wanna recalculate the numbers. Or if you actually eat that much, cut your carbs and fats in half. That'd drop your cals enough.

[lmnsk8ter]

that what i was going to star not is 220 protein, 560 carbs barely any fat .

The problem is im at the point where basic weight training i got down , im finding it hard no matter what i read, how to figure out the exact science and formula for a great regimine for me to get on a serious level

[|ceman]

well when i started i was 240 19 percent fat comming off an injury. I am 226 i think 11 percent now. I do realize cutting my calories by 500 from my bmi will cut fat, but i have done that, just seems im at a plateau.



once a week a 5 mile road march with 60 pound pack and one day 40 minutes on the eliptical was my plan im afraid of burning to many calories

See what I bolded? When trying to cut, if your plan has stalled, then don't be afraid of throwing in some more cardio if you don't already have a lot in place.


Also, your diet plan doesn't have enough fruits and veggies.

[Cumulonimbus]

You are underestimating cals/macros by a lot. I helped a "bro buddy" Figure out his daily cals and macros... he said 3500 cals, I totaled it up to 5,600 give or take. The 30 minutes of discussion and estimates of his intake were well worth the look on his face.

As mentioned, read the stickies in the nutrition section. A lot of good info can be learned there.

[red_cat]

4400 give or take daily i was going to drop to 4000, what im new with is underst
anding macros, after reaserching more my plan was to do 250 grams protein, roughly 200 grams of fat 1,000 grams of carbs.... going though steak, chicken sweet potatoes , nuts, green veggies. I havent worked out the actual eating plan yet, or figured out how im going to get this in while staying a 4,000 calories. the pic of me at 261 is older, i have

:eek: Woah! There's no way you're going to lose weight with that kind of daily intake! Definitely drop it below 4,000 for starters (3,900?) and you should see a change...and I'm talking an ACCURATE 3,900 because, as mentioned above, your counts is way off (1 gram of protein = 4 cals, carbs = 4 cals, fats = 9 cals).

Also, your macro balance is way off. Take out a lot of the fats/carbs and replace those with protein.

[|ceman]

that what i was going to star not is 220 protein, 560 carbs barely any fat .

The problem is im at the point where basic weight training i got down , im finding it hard no matter what i read, how to figure out the exact science and formula for a great regimine for me to get on a serious level

Take a month off of supplements and take that money and invest in an online personal trainer. Ask around in this section - there are many recommendations that won't cost a lot and in one month you'll get FAR MORE from a trainer than you will from all those supplements.

AND you'll learn some new ways to understand your body and some diet/training tricks that you never knew.

I wasn't able to take my physique to the next level until I got a trainer, and prior to that I thought I knew enough to figure it out on my own.

[lowcut82]

that what i was going to star not is 220 protein, 560 carbs barely any fat .

The problem is im at the point where basic weight training i got down , im finding it hard no matter what i read, how to figure out the exact science and formula for a great regimine for me to get on a serious level

So, basically you want a good diet plan?

[lmnsk8ter]

:eek: Woah! There's no way you're going to lose weight with that kind of daily intake! Definitely drop it below 4,000 for starters (3,900?) and you should see a change...and I'm talking an ACCURATE 3,900 because, as mentioned above, your counts is way off (1 gram of protein = 4 cals, carbs = 4 cals, fats = 9 cals).

Also, your macro balance is way off. Take out a lot of the fats/carbs and replace those with protein.

so 250 grams, gives me 1000 calories thats a little more than 24% and 3,900 daily calories. should it be 50/30/20? thats what im having a problem with . The understanding of the ratio. I have read the nutrition section and i get the numbers, but cant get it when it comes to my plan i cant convert.

I am not trying to bore anyone, i just am asking what i really dont get... In my gym im one of the most fit so guidance there is nil

[lmnsk8ter]

So, basically you want a good diet plan?

Its not necessarily the food itself , its understanding the numbers for the diets ratio's

[Cumulonimbus]

so 250 grams, gives me 1000 calories thats a little more than 24% and 3,900 daily calories. should it be 50/30/20? thats what im having a problem with . The understanding of the ratio. I have read the nutrition section and i get the numbers, but cant get it when it comes to my plan i cant convert.

I am not trying to bore anyone, i just am asking what i really dont get... In my gym im one of the most fit so guidance there is nil

No you haven't read the nutrition stickies because they outline that ratios should not be used. Please read the stickies.

[lmnsk8ter]

Former Marine now soccer dad trying to get to competition level

--------------------------------------------------------------------------------

I read the thread you posted for pre contest cutting up. Just had a question

After hours of trying to figure out my diet this is what i came up with and was wondering if this would work My stats are as follows

age: 31
weight:226
height: 5'11
bodyfat: between 12-14 %
body type: meso
Goal: to get below 5% to see what im working with before i bulk in the fall


This is what your post helped me come up with

calories: 2,790 to cut i apologize for not knowing all the terminology
protein:271-194g
carbs: 243-308g
fat: 53-71

this is what i could get on paper with my limited knowledge

calories: 2,637
protein: 329g
carbs: 235.8
fat: 169g

i have attempted to tweak it, but was wondering if i have the time and actually am not competing will this still cut fat

as of now i do no cardio, but plan on 3 days a week burning 350 cals a session
my lifting sessions are intense with about 45 seconds rest

I know your probably busy, but i have been waiting to see if an actual bodybuilder could help me out

[Cumulonimbus]

220/300/70 - P/C/F looks reasonable. But don't take my word, no clue how good you are with calorie and macro tracking (yes... that means being anal and having a scale and an online logger like fitday/myfitnesspal or food journal), insulin sensitivity/resistance, training intensity, activities outside of the gym. Assuming you're moderately active and not sedentary, you *could* do well with higher carbs. But I'm not a wizard and have no clue how you respond.

[KurtyJ99]

I know what i am doing to a certain point. I lift early on an emptry stomach... pre work out i have 10 g of protein, glutamine, vanadyl sulfate , beta alanine chromium, with noxplode
My work out is great. I am not gaining strenghth , but i am slowly cutting up and losing weight.
post work out i have glutamine again and 40g of protein

2 hours later i have beta alanine again with 6 whole eggs
2 hours later 8 oz ground chicken with 145 grams of cooked brown rice
2 hours later chicken and rice again
2 hours later chicken and rice again
when i get done work i usually have a regular meal of real food steak, meatloaf sweet potatoe ect

when i wake up im super lean... at least it seems it


i wanted to know why my stomach has not tightened up more
my pictures dont do justice cheap camera im more veiny in person
it just doesnt seem like im losing enough fat as you can see my arms ar round like im retaining water or theres still to much fat in the bicepts even thogh my forearms and front of bicept is extremely veiny

im 31
weight 226
height 5'11
arms 18 1/2
thighs 29 inch
chest/back 54

the main pic is older im having problems changing it my recent pics are in my gallery


My first advice is stay away from the nutrition section. You will not find a single bodybuilder in there. You will find a bunch of teens though on low cals asking questions about maintenance though.

If I was you. Few things... I would base most of my carbs around workout times. I would not workout on a empty stomach. And I would add in fasted cardio low intensity.

And then if your still not loosing weight, come up high in cals for a few days and then go back down to your regular diet.

[Cumulonimbus]

My first advice is stay away from the nutrition section. You will not find a single bodybuilder in there. You will find a bunch of teens though on low cals asking questions about maintenance though.

If I was you. Few things... I would base most of my carbs around workout times. I would not workout on a empty stomach. And I would add in fasted cardio low intensity.

And then if your still not loosing weight, come up high in cals for a few days and then go back down to your regular diet.

Troll, please go. The only advice you can give is eat 300g+ protein and eat multiple meals a day, all which is BS.

[lmnsk8ter]

My first advice is stay away from the nutrition section. You will not find a single bodybuilder in there. You will find a bunch of teens though on low cals asking questions about maintenance though.

If I was you. Few things... I would base most of my carbs around workout times. I would not workout on a empty stomach. And I would add in fasted cardio low intensity.

And then if your still not loosing weight, come up high in cals for a few days and then go back down to your regular diet.

With my original diet i did lose weight and actually put on muscle id say 5 pds since november, but ive plateau'd. with my new plan I am doing 81grams of carbs pre work out 1-1/2 hours before working , 73 grams post , and the remainding three meals 27grams a piece ( I should cut the last three meals more? also; cardio daily? or the three days

to respond to the other guy, im pretty active i naturally am very fit, still run under 14 minutes 2 miles at my size ect do the mma thing as well, not being vain just giving you a better understanding..... I am not trying to waste anyones time here I am in amazing shape fitnesswise even when i dont do cardio ect my problem is getting a real bodybuilders body, thats why im here asking these questions

[Cumulonimbus]

Cardio is simply a tool to throw yourself into a deeper deficit. It isn't needed, but is beneficial in terms of cardiovascular health and TDEE.

WRT your meals, it really doesn't matter. Hit those calories eating 2,3,4,5, hell even 8-10 meals if you wish. As long as the calories and macros are met, it will be the same (assuming you are correctly tracking them in the first place).

With the 81g pre, 74 post, same thing as what I said before, it really doesn't matter, so no need to be neurotic about getting those odd numbers.

[KurtyJ99]

With my original diet i did lose weight and actually put on muscle id say 5 pds since november, but ive plateau'd. with my new plan I am doing 81grams of carbs pre work out 1-1/2 hours before working , 73 grams post , and the remainding three meals 27grams a piece ( I should cut the last three meals more? also; cardio daily? or the three days

to respond to the other guy, im pretty active i naturally am very fit, still run under 14 minutes 2 miles at my size ect do the mma thing as well, not being vain just giving you a better understanding..... I am not trying to waste anyones time here I am in amazing shape fitnesswise even when i dont do cardio ect my problem is getting a real bodybuilders body, thats why im here asking these questions

Yea sounds like your heart is in really good condition, You may want to try some sprints.

Also the low intensity cardio does burn alot of fat, it just takes more time.

Maybe add in a few protein/veggie days if need be. Those will take fat off no matter what.

[Cumulonimbus]

Yea sounds like your heart is in really good condition, You may want to try some sprints.

Also the low intensity cardio does burn alot of fat, it just takes more time.

Maybe add in a few protein/veggie days if need be. Those will take fat off no matter what.

Stop posting, all your advice is sh!t and your avatar is fake.

[KurtyJ99]

Stop posting, all your advice is sh!t and your avatar is fake.

Son I am not going to stoop down to your level.

Post your best pic up not standing 4 inches from the mirror and I will post another of mine.

And your forearms are so small, do you take estrogen shots?

You call this a physique? http://bodyspace.bodybuilding.com/photos/view-user-photo/7267092

what a joke, you couldn't win a nattie show.

[Reid456]

Alright, OP, everyone else seems to be complicating things. I'm going to lay things out plain and simple for you that will get you down to a more reasonable BF level.

1. Buy a food scale and learn to use it. Weigh everything and record how many calories you eat each day along with the macronutrient makeup of those calories. As for the ratio, it honestly doesn't matter too much at this point, just do something reasonable (read sticky). Yes, it sucks meticulously weighing all food, BUT ITS WORTH IT!

2. Monitor your weight each morning (or a couple days per week) after using bathroom as this will be the most consistent way to monitor weight.

3. If you are gaining weight, lower calories. If you are maintaining weight, lower calories. You need to be taking in less calories than you consume.

That's really all there is to it. As you get lower in bodyfat, there will be more need for specificity in macronutrients but don't worry about that now. You've got a TON of quality mass on you. Best of luck.

[Cumulonimbus]

Son I am not going to stoop down to your level.

Post your best pic up not standing 4 inches from the mirror and I will post another of mine.

And your forearms are so small, do you take estrogen shots?

You call this a physique? http://bodyspace.bodybuilding.com/photos/view-user-photo/7267092

what a joke, you couldn't win a nattie show.

Weird, I won a natty show.

http://img847.imageshack.us/img847/3740/img0560t.jpg (http://img847.imageshack.us/i/img0560t.jpg/)

http://img703.imageshack.us/img703/5080/img0343i.jpg (http://img703.imageshack.us/i/img0343i.jpg/)

All you "advice" is pure and utter bullsh!t. You can't back any of it up with scientific literature, just the same old anabolic anecdotal crap.

[Reid456]

All you "advice" is pure and utter bullsh!t. You can't back any of it up with scientific literature, just the same old anabolic anecdotal crap.
Hence the reason he is (probably) deep in the red. Just ignore him.