Long Overdue.

[dambr28]

I'm a 28 year old male, 5ft 10 inches, about 230 to 233 currently. I work manual labor cleaning roofs, so I stay somewhat active. I'm looking to get down to about 200, I believe that is a pretty ideal weight for my size. I will always be a bigger guy with a broad chest and shoulders.

Anyway, My diet is hit or miss, I eat a lot of carbs, try to stick to lean meats, but I need to count calories. I also drink alot of diet soda. I would like some input on diet, my bodyfat percent, and general workout tips. I have been in and out of the gym the last ten years of my life, I was actually down to 205 about six years ago . Help me lose this damn gut and fatty chest!

[Singe03]

I'm a 28 year old male, 5ft 10 inches, about 230 to 233 currently. I work manual labor cleaning roofs, so I stay somewhat active. I'm looking to get down to about 200, I believe that is a pretty ideal weight for my size. I will always be a bigger guy with a broad chest and shoulders.

Anyway, My diet is hit or miss, I eat a lot of carbs, try to stick to lean meats, but I need to count calories. I also drink alot of diet soda. I would like some input on diet, my bodyfat percent, and general workout tips. I have been in and out of the gym the last ten years of my life, I was actually down to 205 about six years ago . Help me lose this damn gut and fatty chest!

Sounds like your already heading towards helping yourself. Dial in the diet, life some heavy weights and your set.

[Spanishdream]

-1g of protein per lb of lean body mass
-0.45g of fat per lb of body weight
-fill the rest with any combination of f/c/p
-eat at a 500 calorie deficit from your maintenance; work that out here; http://www.freedieting.com/tools/calorie_calculator.htm
-multi-vitamin + fish oil
-lift three times a week
-rest
-profit

[cyco85]

You'll still be fat at 200 lbs (and yes I looked at your pics). Plan on being under 180 lbs to lose that gut and chest. Anyway, eat 2500 cals on lift days, 2000 on off days, maybe more because of your job. Lift 3x per week and get at least 150g protein per day... success guaranteed.

[robertover50]

Yes you need to count calories & macros! Change the carbs to only high quality carbs rather than the Subway roll at lunch. If you don't know if it's a good carb or not, don't eat it. Don't believe the ads or think you're doing better ordering wheat bread, you're not. Lean meats, great. Ramp up the vegtables and for God sake, ditch the diet soda. Hands down it's one of the worse things you can do for your diet!!!

Hit the weights with a high intensity program rather than a bulking program and you'll be on your way to your goal... In fact, when you hit your goal I'm betting you'll realize you can do better.

Good Luck

[Spanishdream]

For God sake, ditch the diet soda. Hands down it's one of the worse things you can do for your diet!!!

Good bye green reputation.

[nlite2000]

yeah, you're gonna want to count calories.

[Singe03]

-1g of protein per lb of lean body mass
-0.45g of fat per lb of body weight
-fill the rest with any combination of f/c/p
-eat at a 500 calorie deficit from your maintenance; work that out here; http://www.freedieting.com/tools/calorie_calculator.htm
-multi-vitamin + fish oil
-lift three times a week
-rest
-profit

^^This^^

Yes you need to count calories & macros! Change the carbs to only high quality carbs rather than the Subway roll at lunch. If you don't know if it's a good carb or not, don't eat it. Don't believe the ads or think you're doing better ordering wheat bread, you're not. Lean meats, great. Ramp up the vegtables and for God sake, ditch the diet soda. Hands down it's one of the worse things you can do for your diet!!!

Hit the weights with a high intensity program rather than a bulking program and you'll be on your way to your goal... In fact, when you hit your goal I'm betting you'll realize you can do better.

Not ^^This^^

[robertover50]

^^This^^



Not ^^This^^

So Sing03, what's so bad about my advise? I was much more general than specific but you think diet soda is good for you?

[Spanishdream]

So Sing03, what's so bad about my advise? I was much more general than specific but you think diet soda is good for you?

Explain to us why diet soda is bad for you.

[robertover50]

Spanishdream; Google it and read the reasearch. Every article will tell you that diet soda will actually make you fat because the artificial sweatner triggers your system to look for sugar. When it doesn't find it, it will trigger your brain to eat. Frankly I've never read any articles or reasearch that says diet soda is ok. However that being said, everything in moderation is a good mantra and the occasional diet soda is not going to kill you. Seriously, look it up it will scare the s_it out of you!

[Singe03]

So Sing03, what's so bad about my advise? I was much more general than specific but you think diet soda is good for you?

There is nothing bad about your advice, nothing that is going to sabotage the OP's efforts, but so much of it is just unnecessary complication, at least at this stage of the OP's cut. Good carbs, bad carbs, no diet sodas, high intensity workout program, none of it matters nearly as much as a lot of folks want to think, if indeed it really matters at all.

It is obvious you found a program that worked for you, as I have found one that is working for me, but neither of us have found the only program that could possibly work. I personally tried a bunch of bro-science type diets, low carb, low fat, 6 meals, one meal, nothing ever gave me the results of just simply counting calories watching my protein intake and not worrying so much about all the other stuff. The only reason I do IF right now is I found it to be an easier tool for managing my calorie intake now that I've had to reduce to 1800 to continue burning fat.

All you need to know for now OP:

Eat at a calorie deficit.
Get enough protein.
Exercise consistently. Compound movements with heavy weights preferred (in these circles).

[ninjasquat]

Every article will tell you that diet soda will actually make you fat because the artificial sweatner triggers your system to look for sugar. When it doesn't find it, it will trigger your brain to eat.

so just so im clear your explanation is diet soda makes you fat because it forces you to eat against your willpower?

[Spanishdream]

Spanishdream; Google it and read the reasearch. Every article will tell you that diet soda will actually make you fat because the artificial sweatner triggers your system to look for sugar. When it doesn't find it, it will trigger your brain to eat. Frankly I've never read any articles or reasearch that says diet soda is ok. However that being said, everything in moderation is a good mantra and the occasional diet soda is not going to kill you. Seriously, look it up it will scare the s_it out of you!

Come on man, read what you're writing.

You're basically saying that drinking diet soda will cause you to eat against your will power.

[Size16]

Spanishdream; Google it and read the reasearch. Every article will tell you that diet soda will actually make you fat because the artificial sweatner triggers your system to look for sugar. When it doesn't find it, it will trigger your brain to eat. Frankly I've never read any articles or reasearch that says diet soda is ok. However that being said, everything in moderation is a good mantra and the occasional diet soda is not going to kill you. Seriously, look it up it will scare the s_it out of you!

This is only slightly less annoying than the SM myth. Only, very, slightly.

Your claim isn't true and you are bastardizing what the articles actually say. No credible research has pointed to diet soda causing weight gain. Stop it.

[robertover50]

This is only slightly less annoying than the SM myth. Only, very, slightly.

Your claim isn't true and you are bastardizing what the articles actually say. No credible research has pointed to diet soda causing weight gain. Stop it.

Size16, take the time and look it up. It's not the diet soda that makes you fat, it's what it triggers in your body that makes you fat.

[Spanishdream]

Size16, take the time and look it up. It's not the diet soda that makes you fat, it's what it triggers in your body that makes you fat.

What you're reading is pure rubbish.

Like I said, basically you're agreeing to the fact that diet soda will make you eat. Do you honestly believe that?