Diet help

[Graham-UK]

I have been thinking about getting into show condition to see what is hiding under all the fat but haven't done a proper diet in about twenty years does anyone out there have tips suggestions etc that I can use.

[Sean15782]

Congrats on making the decision to cut the fat!

The best thing you can do is to read this article here: http://www.bodybuilding.com/fun/layne36.htm

It's got so much valuable info and its helped 100's of people get into shape for the first time or even just the best shape they've ever been in.

From the article you can put together a diet plan for yourself and once you've done that feel free to post it up here for critiquing!

[Graham-UK]

Originally Posted by Sean15782

Congrats on making the decision to cut the fat!

The best thing you can do is to read this article here: http://www.bodybuilding.com/fun/layne36.htm

It's got so much valuable info and its helped 100's of people get into shape for the first time or even just the best shape they've ever been in.

From the article you can put together a diet plan for yourself and once you've done that feel free to post it up here for critiquing!

Thanks for the article Looks good. I better find out how bad ny fat % has got and then get going. I will definately post and keep track on my space.

[Sean15782]

What ever it is, just remember its only a starting point, and everyone started some where. If you want to see some real people (including mself) who have made awesome transformations check out this thread: http://forum.bodybuilding.com/showth...hp?t=112125161

Best of luck!

[Graham-UK]

Originally Posted by Sean15782

What ever it is, just remember its only a starting point, and everyone started some where. If you want to see some real people (including mself) who have made awesome transformations check out this thread: http://forum.bodybuilding.com/showth...hp?t=112125161

Best of luck!

Thanks Sean I am inspired.

[Graham-UK]

Had my body stats taken today and they are:

Weight - 100KG (220lb)
Body fat - 29% (Years of neglect)
Lean mass - 71kg (156lb)
Dry lean weight 23kg (61lb) that one scares me how do they know!!!!!
Water - 48% is this good bad or ugly
Water 48 litres (no idea in pints)
Basal met rate - 2042 KCAL (need to find out what this means any help?)
BMR/Body weight - 20.4 KCAL/KG
Estimated average required 2859 KCAL (is this the level of calories to maintain weight at present)
BMI - 30.2
Impedance 50KHZ - 518 (haven't got a clue what this means)

All measured on a body stat machine.

Now I know where I am at I can start to work out a diet want to get to 15% boody fat and then go on from there ambitius I know but I know it can be done and I don't give up easily

[IronBrendan]

Of course it can be done.

That said, start early. You have a lot of fat to lose.

[Graham-UK]

Originally Posted by IronBrendan

Of course it can be done.

That said, start early. You have a lot of fat to lose.

OUCH!!!!!1 I know.

[Graham-UK]

OK so after reading the article sent by Sean I need to eat about 2,800 calories per day because I am 100kg and Meso/Endomorph

The breakdown of the calories should be:

1,120 cal of protine
1,680 carbs and fat but fat should not be greater than 20/25% of total intake per day. I train at different times each day so I need to juggle around the times I eat most of my carbs.
I have been drinking a weak protein shake while I work out and have been feeling stronger more pumped and generally better workout.

Rather than eat every 3/5 hours I have been trying to graze for the most part of the day but mainy on salads and veg keeping protein and carbs as set meal times.

Any suggestions criticism welcome.

G

[Sean15782]

So what you've got to work with is something like:

280g Protein, 260g Carb, 70g fat

My biggest suggestion would be to type out your meals and show us what you've come up with. Just do it for one day of the week and once you have that general layout it will be easy to swap the meals around to accomodate your workouts.

For example:
If on Monday your schedule was
Meal 1: 9 am
Meal 2: 12pm
Meal 3: 2pm
Meal 4: 5pm (pre-workout)
Meal 5: 8pm (post-workout)
Meal 6: 10pm

But then on Tuesday you workout at 2pm, all you have to do is move your meal 4 and meal 5 ahead of meal 3.

Also, I would definitely get a scale! If you don't have one, you don't actually know what you're eating!

[Graham-UK]

Originally Posted by Sean15782

So what you've got to work with is something like:

280g Protein, 260g Carb, 70g fat

My biggest suggestion would be to type out your meals and show us what you've come up with. Just do it for one day of the week and once you have that general layout it will be easy to swap the meals around to accomodate your workouts.

For example:
If on Monday your schedule was
Meal 1: 9 am
Meal 2: 12pm
Meal 3: 2pm
Meal 4: 5pm (pre-workout)
Meal 5: 8pm (post-workout)
Meal 6: 10pm

But then on Tuesday you workout at 2pm, all you have to do is move your meal 4 and meal 5 ahead of meal 3.

Also, I would definitely get a scale! If you don't have one, you don't actually know what you're eating!

OK so going by the above

Meal 1 50g Pottige Oats + 2Wole Eggs and Thre Whites

Meal 2 Salad with 150g (Raw uncooked weight) Skinless Bonless Chicken or equivalent in Cottage Cheese, Tuna etc.

Meal 3 Same as above

Meal 4 - Pre workout 100g dry uncooked weight brown rice or 150g fresh pasta vegetables and Chicken, Tuna, Cottage Cheese equivalent of 50g protein.

During Workout - Protein Shakemade with water40g of protein.

Meal 5 - Post workout - half of meal 5

Meal 6 effectively a snack before bed so 20g of protien either nuts Cottage Cheese etc.... and Veggie snacks

If after two weeks no weight loss then reduce calories by 300 and monitor