Thread: sqr 1!

No shouting, pinky-swear, LOL! But I will ask you to read the link in my sig on getting started and come back with your macros. (You'll know what that means when you read the linked article).

PS I guarantee your BMR is not 4500 - BMR isn't the same as maintenance calories - rather, BMR represents the calories you require to wake up and just lie there without moving. I don't think that's what you meant, and you probably used some online calculator to estimate your maintenance calories but I'd prefer to see what YOU actually eat now, okay?

i tried to keep a journal but i eat so much crap its hard to keep track...
i know this sound very bad but im not here to bullshit you im here for your help(please)
one of those sites say i have 66%BF and another one says 18% not sure...
your fat calculater said i need a calorie defisite of 2000 per day...
im so lost now LOL at 6''6' 360lbs BF between 18 and 66% how much do you guess is my BMR

Okay, well listen - you probably have about what, 200 lbs lean mass on you at that height? Let's do a little math here:

• If your lean mass is 200 lbs, you're 45% bodyfat and a good goal weight will be 230 lbs.
• If your lean mass is 220 lbs, you're 40% bodyfat and a good goal weight will be 250 lbs.
• If your lean mass is 240 lbs, you're 35% bodyfat and a good goal weight will be 270 lbs.

Realistically, no matter what, you've got to drop at least a hundred pounds of fat. How about we just assume you're carrying 220 lbs of lean mass and target everything around that for now? As you lean out, you'll get a better handle on the process but I think you'll agree you'll likely look and feel a whole lot better at 260 lbs than at 360 lbs, yes?

Given that assumption, how do you feel about setting a starting diet up with the following guidelines:

• Protein: No lower than 300g daily
• Fat: No lower than 100g daily
• Fibre: 30g daily
• (Carbs are variable, but will be around 200g at the most; less if you go higher in the fats and or proteins - which is fine by the way. There is no lower limit for carbs for you for now.)
• Total calories: about 3000 daily

Can you do that? Would you be able to go into fitday and create a fictional day with that breakdown and then try it tomorrow to see how you feel? How about you go into your fitday and do this as an exercise. Don't worry about when you eat or how much you eat at each meal - just set up the day like one huge meal with 3000 calories, 300 or so grams of protein, 100 or so grams of fat, and 30g or so of fibre and post up what that looks like for a day.

We'll start there.

Hi Build
ive been on my 'own'diet for 8 days now and doing as much cardio as my fittness alow me to do lol.my diet is as follow

8am-oats 50g
10am- 1 banana
12am- meal replacement shake
2pm- 1 protien bar or 50g of beef jerky
4pm- tin of tuna or 2 chicken breasts
6pm- big tin of baked beans and 6 scramble eggs
8pm-50g of beef jerky or a protien bar

after my work out i drink a protien shake...
i lost 11lbs so far on this diet...

would you change anything?of the above?

please let me know your thoughts

thanx for all the help so far

How many calories, and how many grams protein, carb and fat does this translate to for the day?

How do you feel?

Hi Built
soz for not getting those stats to you yet im in deep dark africa lol so internet is a bit of a prob.
not sure how much ive lost in total but i have forsure
I feel so full of energy and pumped its unreal saying that i worked on my set set for months to get my head right regards this fatloss issue.
As soon as im back to normal ill let u know my new stats,I can wait to be at the right weight to start a cycle it will be a dream come true

chat again soon

hi build
i lost 23lbs so far since ive started following ur advice...
THANK YOU SO MUCH

BUILT! damn girl u got it goin on. no really i am honestly impressed by the impact u have on people. first, they have to want it(obviously) you not only help them get results quickly, and might i add the right way,but they seem to want to stick to it with yout guidance. like i said, some just have it.
and gurl, u got it. great job built.

Originally Posted by shortstop

BUILT! damn girl u got it goin on. no really i am honestly impressed by the impact u have on people. first, they have to want it(obviously) you not only help them get results quickly, and might i add the right way,but they seem to want to stick to it with yout guidance. like i said, some just have it.
and gurl, u got it. great job built.

Aw, shucks...

Im starting with clen tomorrow hoping it would boost my fatloss quest lol
ive only got 8 months left before im visiting the USA and i wana look beter than now
will keep u posted build

First honest thing I'll tell you is that no pill will do the work forever. You may see some result at first, but if you do not have your mind wrapped around what you need to do and learn about positive nutrition choices..progress will one day come to halt and you may even back peddle.

hi built
just a quick update lost 45 lbs so far but its slowing down now but in the habbit now and loving it
thanx again for the help

built
can i only eat lean beef cuts and chicken breasts..im fed up of all the rest?
is the colesterol in beef good or bad?how much steak can i eat a day?

will eat a bit of fish to if i have to lol