Quote:
Originally Posted by BeautifulDecay
Soo, I recently got on a consistent diet and I need some advice. My diet is pretty well balanced and I am not a new guy to working out. I have done research and was just wondering about a few things. My goal is to lower my bodyfat percentage. My stats are...
Height 5'8
Weight 199
BF % 23 (Ridiculous I know) unless I used the caliper wrong.
A few questions I have are...
1. How many Calories should I be taking in a day?
2. How long should I stay with that Caloric intake before I have to cut calories?
3. How many Calories Do i Cut?
4. How does my diet look? What should I Change?
5:00- Oatmeal w/ Protein Shake
8:00- Chicken Breast w/ 1/2 Sweet Potato
11:00- Lean Steak (6-8 oz.) w/ 1 Cup Brown Rice and 1/2 Cup Green Beans
2:00- Chicken Breast, 1 Cup Brown Rice and 1 Cup Broccoli
5:00- Protein Bar (Low Sodium) and Protein Shake
8:00- Chicken Breast w/ 1 cup Broccoli
About 10:30 Casein Protein Shake.
PLEASE GIVE ME SOME ADVICE... THANKS I APPRECIATE ALL YOUR GUYS HELP AND I WILL BE SURE TO MESSAGE YOU!
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1. This really all just depends on your regular activity level. To lower your body fat % you need to do some cuts, and I mean that by carbs and calories. Try carb-cycling. It's not a "low carb diet", but it has low days, high days, and moderate days, and is ideal for shedding extra body fat.
Again, about the calories, it really just depends. To lose 1 lb. per week (a safe, realistic goal) you need to cut 500 calories off what you normally eat a day. So if you eat 2,500 calories, you need to cut this to about 2,000. If you eat 2,000, cut it to about 1,500, and so on. NEVER go below 1,200 calories though, because this puts your body in a starvation mode, which stores fat like CRAZY. If you're trying to gain muscle as well as lose fat, I wouldn't suggest going under 1,500 calories.
2. You should usually stick with your calorie intake until you stop seeing results. Once you stop losing weight, lower them a bit, but NOT drastically, as this could actually slow your metabolism. (Note: Do you operate better on low carbs or high carbs?)
3. This is generally the same question you asked in the beginning, just in different context. As I said, about 500 calorie deficit of what you would normally take in in one day. Keep a food journal for a day or two and count your calories to determine from there how much you need to cut. Or use a site like fitday to log your foods and determine your calories and macros.
4. Your diet actually looks pretty good. I'd cut the protein bar though, and replace it with some other protein, as it's healthier. You can make home-made protein bars as well which are better for you. I'd also add some more healthy fats, because it doesn't look like you have much in there. Try olive oil, nuts, nut butters, avocado and fish oil. It's actually encouraging to see your diet after grimacing over all the other ones on this site, haha. Good job!
If you need anything else, just give me a shout.
xx - Christine
Can A Few Experienced Bodybuilders Help Me Out?
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