Finally the motivation

[Sickbr4h]

any of you brahs able to russle me up a diet plan? currently at about 220lbs and carrying a lot of unwanted body fat. my avi pics are at around 195lbs. i basically took the year off dieting and ate what i wanted when i wanted but i was still lifting. i got stronger but gained about 15 - 20 lbs of fat that i am now looking to shift. i know how to diet and lose weight, went from 240lbs to 170lbs when i was 18 and 225lbs to 195lbs at 21 but i dont feel like i did it 'properly'. i usually cut by taking thermos, 6 - 8 cups of green tea a day and living on roughly 1k cals per day. i see drastic results this way and dont seem to lose a lot of muscle or strength, if any. however i can never seem to get that 'shredded' look, even at 1k cals a day with thermos i couldnt get below 10% body fat.

cheers in advance.

[Spanishdream]

You don't need a diet plan.


-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

[Sickbr4h]

cheers for the advice and link man ill give that site a blast see how i get on