So, I originally put this in Training....

[Bkhall79]

Was told politely to put this in Diet and Nutrition...
I have looked at so many different workout plans and splits and what-not, I think I am more confused now than before I started. About myself....
6'1 260lbs. Roughly 30% BF. 30 years old. I take in around 3500 cals/day. I have been working out 3 days/week. Usually something like this plan.
Mon - chest/tri
Wed. - Legs/abs/shoulders
Fri - Back/bi
Then start that over again following monday.

I am mainly wanting to lose the gut and drop lbs. I dont like doing ALL cardio so I was trying to go for mainly lifting in my routine. ???
I hope I have given enough info to not get flamed into oblivion. lol
Thanks!

 

[Phineas]

I'm pretty sure what PushandPull meant, as he was bringing up your need for diet advice, was to post your diet for critique, not your program. In the training section you get training advice, and in the diet section you get diet advice.

His point was if you're looking to lose fat it's ultimately more of a diet question.

Post your diet in detail. Enter it into fitday.com so you can give us your daily calories and macros (grams/percent of total calories for protein, carbs, fat).

 

[Bkhall79]

So far today....

Food Name
Amount
Unit
Cals
Fat (g)
Carbs (g)
Prot (g)
Delete


Total
1,495
90.3
124.1
63.5

 

[Built]

LOL for the whole day, okay?

 

[Bkhall79]

I know, I know, I totally have no clue. lol
I still have two whey protein shakes to take and dinner too.

 

[Built]

Bk, please read the link in my sig on getting started and report back.

 

[unclem]

Was told politely to put this in Diet and Nutrition...
I have looked at so many different workout plans and splits and what-not, I think I am more confused now than before I started. About myself....
6'1 260lbs. Roughly 30% BF. 30 years old. I take in around 3500 cals/day. I have been working out 3 days/week. Usually something like this plan.
Mon - chest/tri
Wed. - Legs/abs/shoulders
Fri - Back/bi
Then start that over again following monday.

I am mainly wanting to lose the gut and drop lbs. I dont like doing ALL cardio so I was trying to go for mainly lifting in my routine. ???
I hope I have given enough info to not get flamed into oblivion. lol
Thanks!

i mean no offense by this but your bf% is to high. but your trying. get it down to 15-17 .if not lower.

 

[LAM]

Was told politely to put this in Diet and Nutrition...
I have looked at so many different workout plans and splits and what-not, I think I am more confused now than before I started. About myself....
6'1 260lbs. Roughly 30% BF. 30 years old. I take in around 3500 cals/day. I have been working out 3 days/week. Usually something like this plan.
Mon - chest/tri
Wed. - Legs/abs/shoulders
Fri - Back/bi
Then start that over again following monday.

I am mainly wanting to lose the gut and drop lbs. I dont like doing ALL cardio so I was trying to go for mainly lifting in my routine. ???
I hope I have given enough info to not get flamed into oblivion. lol
Thanks!

(260 - 30%) = 182 lbs of fat free mass
(182/2.2) x 24 = 1985

your BMR roughly requires 2000 cals to support the amount of fat free mass that you have. not sure what your daily level of activity is outside of the gym but your daily caloric intake is too high IMO for your current goals.

 

[Built]

Indeed. If you're not dropping, then 3500 is your current maintenance.

Drop your calories to 3000 a day and let's see what happens.

 

[Bkhall79]

Thanks everyone for all ur input. I will do my best!

 

[jmorrison]

Bkhall, we are just about the same age, and I was just about your size when I started here last year. The best advice I can give you is to listen to the folks here. You will get world class advice and knowledge, all for free. The only thing you have to do is open your mind.

Start with Builts signature "How to get started" and follow it. I promise you that you will get where you want to be.

 

[Bkhall79]

Thanks Mr. Morrison! Btw, what weight are u at now? Just curious, I always like to hear success stories.

 

[Bkhall79]

Indeed. If you're not dropping, then 3500 is your current maintenance.

Drop your calories to 3000 a day and let's see what happens.

Built, I have one more question before I jump in head first...
I have been drinking whey protein mixed with creatine mono 30 min prior to, and immediately after my workouts. Then one more right before bed. Should I cut this out???

 

[Phineas]

Built, I have one more question before I jump in head first...
I have been drinking whey protein mixed with creatine mono 30 min prior to, and immediately after my workouts. Then one more right before bed. Should I cut this out???

Creatine is a good idea when you're cutting. I don't know that you need a third serving before bed, but before and after training is ideal.

Whey is also useful when on a cut. I wouldn't take more than 1/5 daily protein from whey, though. That's just my general rule of thumb. Use whey when it works best for you. Post-workout is great, and with your protein intake you could probably have another before bed. If it fits into your macros maybe mix the bedtime serving (assuming it's an isolate whey) with a slow-burning protein like cottage cheese.

 

[Bkhall79]

Creatine is a good idea when you're cutting. I don't know that you need a third serving before bed, but before and after training is ideal.

Whey is also useful when on a cut. I wouldn't take more than 1/5 daily protein from whey, though. That's just my general rule of thumb. Use whey when it works best for you. Post-workout is great, and with your protein intake you could probably have another before bed. If it fits into your macros maybe mix the bedtime serving (assuming it's an isolate whey) with a slow-burning protein like cottage cheese.

Wow, 1/5? I think I have been overdoing the whey then. Each serving of whey that I have is about 50g protein...ooops

 

[Arra]

Wow, 63.5 grams of protein? I take it you love veggie and nuts/seeds?

I'm going to echo everyone pretty much, but yeah, your diet... Needs a little polishing to say the least. 3000 calories to start would be great.

At 30% bodyfat you're going to want to eat 182 grams of protein, and I agree with Phineas about liquid protein needing to be kept to a minimum. Stuff like fish and beef will fill you up longer, not to mention the healthy cholesterol you'll get from beef, fish, and poultry.

(if you're wondering how I got 182 grams: .3*260 = 78, 260 - 78 = 182)

I really have no idea where you're getting your carbs from, though they are low enough, but if you're getting it all from refined sources (white bread, white rice, etc) you're going to want to try and get less refined sources.

Fat... No idea how much of each you're getting, but if you're 817 calories of fat from things like non-natural peanut butter (with trans fat in other words, thus increasing your risk for CVD) and the such, I'd say you need to find healthier sources like oily (limit white) fish.

That's all I can really critique without the actual foods.

Oh yeah, and read Built's link as well.

 

[Phineas]

Wow, 1/5? I think I have been overdoing the whey then. Each serving of whey that I have is about 50g protein...ooops

Just to remind you the 1/5 suggestion is only a suggestion. That's my personal rule for protein intake. There's nothing wrong with getting more on the occassion, particularly when traveling and unable to prepare your usual meals.

The 1/5 rule is just a good rule to set proper diet habits for eating whole foods. Your body much prefers whole foods to supplements and processed food. Whey has its use, but the bulk of your protein should come from whole foods (meat, eggs, dairy, grains, etc).

 

[LAM]

yes the TEF from whole food proteins is significantly higher than that of powdered proteins along with the satiety factor. I probably go 75/25. highly suggest using powdered protein after training and possibly before depending on the timing of your pre-workout meal.

 

[jmorrison]

I'm about 215 now, and hovering at around 13-15% BF. Not shredded whatsoever, but a very nice change from the 265lb mess I was before.

 

[Bkhall79]

Built, how many days per week do u recommend the workout for newbies in your sig?

 

[Bkhall79]

Nevermind Built, I just answered my own question. lol

 

[Built]

 

[Bkhall79]

Just a quick update....lost about 5 lbs off actual bodyweight. Bf% went from 31 down to 25....still work in progress of course. Just was excited when i found out my BF% and had to post!

 

[troubador]

Built, I have one more question before I jump in head first...
I have been drinking whey protein mixed with creatine mono 30 min prior to, and immediately after my workouts. Then one more right before bed. Should I cut this out???

Besides what's already been posted, during a cut you might end up feeling hungry and drinking your calories will leave you feeling less full. So eating solid food can help control hunger better. However, when you bulk you may find it hard to eat so much food and then the liquid calories are a good thing.