was away a long while,, diet help plz

[antelope07]

Hows it going.
I ve been out of the loop and the gym for a while. I got back to lifting in the last 2 years, had a rotator cuff set back,, but over all my diet has been shit. So many damn opinons. bascially, my body fat is currently pretty high,, like 22%, im overwieght, my cardio is crap, I can fix that stuff, but i cant fix my lack of diet knowledge, over all i just dont think i know how to eat properly, outside of some rigid plans i use, but cant stick to all the time. Any help, guidance suggestions, as well as supplement ideas.. im listening.. I really wanna drop this BF as fast as possible, with in reason,, would even consider some extreme measures, possibly. So I really want short term help for now, ill worry about longer term goals in a few months. I will do/ listen to anything, but i have to say upfront, im so confused how to lose so much weight,, i ve never been this heavy before, its a long, not really important story.. glad to be back.. i look forward to ur help and thx in advance.

ugh,,i saw the stickies and stuff, if you have anything to add, its welcome,, thanks

 

[bfarro]

ive went from 28% to 16% bmi in the last year ,first thing i did was drop all fast digesting carbs then i brought my carbs down to 1gram per pound of my wt and just keep changing how strict i am the last month ive really foucesed on caliores. For me slow is good when i tried to do it all at once i couldnt stick with it now i hardly notice when i drop something out of my diet

 

[Marat]

Forcing yourself into a deficit by eliminating essentially a whole food group will allow you to lose weight initially ( because of the deficit) but it'll be difficult to sustain that weight loss ( because you've eliminated a food group).

I recommend checking out the 'do it yourself diet' in my signature. Feel free to ask for clarification.

 

[ceazur]

One thing I had trouble realizing while trying to lose a pound or two is. EVERY calorie counts. When you read what I am about to type please do not think I am calling you a tard because you are probably far more educated on this stuff then myself already. NO snacking what so ever, figure out your maintenance ,and deduct the calories as the magnificent m11^ said. Deficient calories is where your weight loss is going to come from. Get real friendly with water ,and drop any soft drinks or sugar filled beverages. Another trick is slapping sweets in the mouth. Although calories are calories, sweets tend to be high in calories and lure you back in for more. So dropping them all in all and realizing they have no true nutritional value in your body would be the best solution. You have to live your daily dieting life with the mindset that you control what you eat ,and that NOTHING taste as good, as looking good. (Dane Cook, "My Best Friends Girl"). Once you have eliminated these certain things from your diet ,and start fitting in 6 -7 small, well balanced meals a day in, mixed with exercising, and cardio, then your sure to see results. If you struggle with cardio don't worry, it'll come as long as you can discipline yourself enough to get off your ass every day that you possible can ,and put fourth some true effort. It doesn't have to be 5 hours on a treadmill or 30 minutes on a track. You can jog as far as you can at a steady pace and then walk back ,and still have done more then the average male your age. The entire package is what it takes. I don't know if I left anything important out ,but I assure you that you came to the right place. These guys and ladies here are some of the best, nice, and helpful individuals you will come across on a online forum. Others will fill in what I left ,and change what I told wrong. Hope this helps bro. I'm willing to help anyone willing to help themselves.

 

[Tyler3295]

Keep sugars out. Mainly table sugar (sucrose).

Lactose (milk sugar) and fructose (fruit sugar) have better glycemic indexes.

Also, don't carbs like white rice or white bread. Did you know white rice actually has a wrose GI than table sugar?