My Life Story..

[patroclus]

Hi All,

I am a seventeen year old junior from Iowa, I started weight lifting when I was about 6'2", 210 lbs and now (a year later) I am 6'2.5" 250 lbs. My bench went from 135 to 240! But my bf went from 18% to 26%... Now I need to go on a "cut" to shed the 8% bodyfat that I gained. Will someone please help set me up with a solid diet to help me along. I have tried using the dieting sticky but I am very confused about calorie counting and how much I need. I am trying to get down to a low bodyfat of around 10-15%, as I am an aspiring model.

All help is appretiated!

 

[GFR]

You have to try out a few calorie levels and see what works best for you
Start with 6 small meals a day......no fast food, no booze!!!

Protein per meal 35-40
Fat per meal 10-15
carbs per meal 30-35

tweek it as needed

 

[Skate67]

Use sites like www.calorieking.com and www.nutritiondata.com to track your calories.

Really, examine those cutting diet stickies again and just see if you can get the jist of what a proper meal should look like. Also perform a search.

Remember if you gained body fat you have been eating over maintenance, and you need to start eating under maintenance.

 

[patroclus]

my trainer told me that until i needed to get to a very very low bf, all that i needed to do at age 17 was to start by cutting out 500 cal a day and then burning another extra 500 via excercise. I can eat virtually anything (within reason) as long as i am eating 500 calories below my "maintinance". I use what knowlege i have on healthy eating, along with some common sense, cutting out junk food, most fast foods, ect.. ect.. is this true?

 

[GFR]

Post your exact diet now.....then we can tweek it

 

[BigDyl]

True Story

 

[patroclus]

well this is going to be embaressing, ive never cut before.. the main point of it is to eat less food, but enough so that i am not feeling hungry.

here is how today went..

Meal One: 3 whole eggs, 2 egg whites
Meal Two: Fish Sandwich, small hashbrown, fruit cup
Meal Three: Protein Shake
Meal Four: Piece of pizza, two breadsticks

this may look like i am not serious about cutting, but I really am. The food may not be the absolute best choices everywhere, but it is a LOT less then what I usually eat... which should result in loss of weight, right?

I still maintain a high workout intensity in the weightroom, and on the track when I run, nutrition is my weak point. please, be gentle.

 

[NEW_IN_THE_GAME]

All crapp bro.

Try this

Meal 1: 4 eggs whites 1 whole egg, 1 serving oatmeal, 1/2 piece of fruit
meal 2: protein shake, made in water. and some nuts
meal 3: 1 can tuna, alfalfa sprouts, 4 whole wheat bread
meal 4: 5oz chicken breast, 1 cup rice, 1 cup green beans
meal 5 protein shake, with oats. if this is post workout
meal 6, 30g casein protein at bed. or ff cottage cheese

Add more fibrous veggies than i have listed, also extra good fats, from nuts, fish oil caps, and flax seed which you can add to your shakes.

cardio 4-5 days a week 20-30 minutes a day. weights 4 days a week 45 minutes per session. 1 hour max

 

[Hlanderr]

ill second what game recommended

the goal here, like what was mentioned earlier, was to eat more often, but with less volume (yielding a smaller net total)

as you want to strip fat, you want to keep muscle- thats the mentality of the 6 meals.... keeping the protein coming in at spaced out intervals through your day

this reply is fairly repetative, but if you can nail the 6 meals a day with ~20-45g protein each serving while keeping away from the junk food you will see results..... every sucessful muscle cut is developed around that main idea
focus on that first, and work from there

 

[squanto]

i am retarted.

 

[squanto]

i am retarted.

 

[squanto]

yeah, that diet is bad news. the objective is to eat only slightly less than you normally would to maintain in a day. if you eat too little, your body thinks you're starving and won't lose weight. i agree with your personal trainer about taking 500 calories a day out of your diet, but burning 500 calories a day working out is excessive IMO.

i usually recommend that people just keep track of what they normally eat for about a week. then, count the calories up at the end to get an idea of how many calories you need to maintain. then, basically just subtract 500 calories per day, and make all your food good food. simple, takes some work, but after a couple weeks you'll be a pro, and know exactly what you need.

oh, and definately give those stickys another shot. and print out jodi's shopping list, that joint is ill young.