ightyall, i need to lose this fat, check my story yall. Please

[and1_balla52]

I hope someone can help me. I', 6'3, 245, about 35% body fat. I'm looking for a good diet that will help me lose this excess bodyfat. Can anyone tell me about how many pounds of fat I'm carrying around on my frame? I'm pretty sure it's quite a bit. I want to get down to the leanest weight possible, while preserving as much muscle as I can. Y'all dont understand how bad I want to get my body lookin right, I'm gonna grow my hair out and get myself lookin like the lost member of B2k. But I want to get it looking good yall. I want to get the whole package. I want to have good health too, I dont want to have to be overweight when I get old and all that. I want to do this naturally, plus I can't afford em. I know someone can help me. I need a diet that will work fo me, because I am on a really low budget. I need to get myself into good shape. My basketball is in the picture too. My basketball skills would improove drastically. I can dunk BARELY, and thats on good days, so imagine if i didnt have all this bodyfat. Can you spell 50 inch vertical? I have about a 24-29 inch vertical now. Thats on good days. But im thinkin about my future, I want to be a lifeguard next summer. Cuz im pretty sure I will have basketball scouts and ACT's to be dealin wit so I want to have an easy job for the summer before my senior school year. Im doing football now to get into shape for basketball. This is just to make sure I get PLENTY of cardio. But someone help me let me know wut will work for my lifestyle, although I am willing to make some lifestyle changes, although some, I can't help. I'm going to start on my fat loss journey next week. This is because right now we are in 2-a-day practices for football and they are very exauhsting, they suck. I want to have the best body in the city, cuz right now, I have one of the worst. And i live in a lil city named Chillicothe,MO about 10,000 ppl in it. And my body isnt quite up to snuff. Anything and everything will be appreciated yall. Can someone help me put together a fat loss program so I can start it at the begining of next week? Help a brotha out yall. I now that everybody will back me up on this.

[such a loser yo]

basketball is probably the best thing you can do to lose weight.

if i were you, i would work on my diet more than anything else. i don't know what you eat now, but if you don't eat anything fried or sugary, and no soda, that will be a good start.

[such a loser yo]

by the way, i'm only 170 pounds and i my vertical is 1 foot on a good day. i've got friends who are my exact size and shape and can dunk. that's got a lot to do with genetics.

[hotgymchick]

you've posted this like 5 times before in different threads. follow their advice. if you stick to something consistently enough you will see results.

[and1_balla52]

thought this was a place for support, i dont need anybody messin wit me, ya i know ive posted it a few times, but i need solid info. Ppl have just been givin me bits and pieces.

[ckoch1722]

you can't just say hey, i need help, read up on some thing, keto, 40/40/20 diets, ect. Then if you don't understand something post a question. Don't just expect everyone to make your cardio, weight routines and your fiet eating plan, come back with some info and ask for help.

[mytaytay]

People will support you here...you just have to do some of the work. Spend a hour everyday reading this forum and you will be able to answer all of your own questions in no time. Hell, I read this forum for 5 months before I started to post.

If you cannot figure out what will work best for you, ask specific questions. Also, make sure you use the search function.....

As for me....

--I lost 90 pounds by eating clean (read the sticky posts on the top of this forum for what it means to eat clean).

--I also ate 10x my bodyweight in calories per day (so 245lbs x 10 = 2,450 calories per day)

--I did 30-40 minutes of exercise bike, 6 days per week. I also lifted weights, but only in the last few months.

It took me a little over 6 months, but I'm in the best shape I've ever been in my life.....

You can do it...just read your ass off, set some goals, and do not let anything get in your way.

Good luck!

[and1_balla52]

Ight, I feel you. I understand now. Im sorry yall and I didnt mean to piss anyone off in this forum. Im just tryin to learn just as much as everybody else, and I think maybe I should just spend more time reading in here cuz there is plenty of information in here I just have to go and get it. Thankz and ill holla at yall later

[ckoch1722]

just trying to help you out, the more you read and learn the better off you will be, because then you can make the most educated decision abotu what you put in your body.

[derekmac]

Originally posted by and1_balla52
thought this was a place for support, i dont need anybody messin wit me, ya i know ive posted it a few times, but i need solid info. Ppl have just been givin me bits and pieces.

I PMed you a while ago with some tips and a sample meal plan. Did you get it?

[and1_balla52]

Man i want to cut so bad yall, I just dont know where to start at. I was looking into keto, but then i saw that there are some nasty side effects and you are not able to concentrate very well, and that cant be good fo my football and my school. And i see that it leaves ur energy drained out. So I thought maybe id lookin into the 40/40/20 diet. How much fat can I expect to lose on that? Did anyone figure out how much fat i was carryin around on me? Anyways, ya 40/40/20 looks like it will probably be the best alternative for me. Can anyone give me some tips to use while im on it? Help a brotha out yall, im gon look into it myself, i just was wonderin if someone would show me some links or somethin that will help me out. Thankz yall, holla atcha boi. Yall saw the pic, pretty bad huh? I need alotta work. Holla

[derekmac]

in this thread:

http://forum.bodybuilding.com/showth...16#post1728616

[element0]

start with your diet. If you don't want to count calories yet just don't drink regular soda, diet would be better. And take off most fried stuff that you eat, no sugar, lessen the carbs too....Drink lots and lots of water. Then make time to count the calories you are eating and look up your BMR/RMR and adjust the calories you should be putting in you body and device a protein/carb/fat percentage that's suited for you. Do a lot of cardio too. Good luck.

[and1_balla52]

Can anyone tell me BMR/RMR is?

[derekmac]

BMR= basal metabolic rate
RMR= resting metabolic rate

http://www.apexfitness.com/html/tools/fit_calc/metab/

http://health.discovery.com/tools/ca...sal/basal.html

They are one and the same.

[and1_balla52]

So do u think it matters if im off just a lil you know, like lets say i get my percents at like 56/22/22? Thats just an example, ill put more carbs in there, but do you think that would hurt me?

[derekmac]

40/40/20 is a guideline, not a rule. You should experiment and see what works best for you.

[and1_balla52]

Ight i see, How should i start out my calories? How does the 40/40/20 diets calories start out? And then when should I start to decrease them?

[mariners216]

Originally posted by and1_balla52
Ight i see, How should i start out my calories? How does the 40/40/20 diets calories start out? And then when should I start to decrease them?

Start the calories out around 12x your body weight and don't go below 10x your body weight. When you lose weight, make sure you adjust to a new # of calories based on your weight.

[ckoch1722]

what dmac said, 40/40/20 sn't rule, but a guidleine, personally, i use 60/30/10 one week, then 50/30/20 other weeks, and mix them together, because i like to keep my body guessing.