Can anyone suggest a diet under these circumstances?

[crayonofdoom]

I'm 6'0, 240 pounds. I'm about 27-28% BF. I take only vit's and minerals for supplements, and just finished taking creatine. Is there anything else you need to know?

I want to get down to 215 pounds or ~15% BF (I have yet to do the math, but those sound like nice numbers for me), I want to lose about a pound and a half per week if possible. I do not want to do a CKD, or TKD or any of those kind of diets, but am hoping for a suggestion and explanation for a clean eating diet. These are new to me, so please be in depth. Thanks all!!!

 

[lamp24]

i have had success with an isocaloric diet ....take in 40% of your diet from protein, 40% from carbs, and 30% from fat. The key is to just watch your calories keep them between Bodyweight x 12-14 and make sure you eat clean IE healthy fats, good sources of protein, and low gi carbs.

 

[NJstacked]

lamp24...might want to check those %'s....I think you were trying to say 40-30-30...

 

[Lee]

Atkins or CKD for about 1 and a half months. It's hard on yer body but youll be very satisfied with the restults. I know I am.

 

[Ceebs]

Isocaloric is 33/33/33. That's what the word iso means - "the same".

Dieting is not nearly as hard as people make it out to be. Yes, you're limiting your options if you say you don't want to do CKD or TKD, but it's still possible to lose weight as long as your calories are below maintenance. Just figure out what your maintenance calorie level is, eat below it as cleanly as possible, throw some r-ALA in there, and the weight should drop off.

 

[LftHndPwrHouse]

at your percents weight should fly off.

high protien, low carb(no carb after 5ish), low fat

Find a cal. chart figure out how many cals it would take to keep you at your current weight then subtract 500-600. Then try to burn 500 a day.

You should take off about 2lbs a week.

A chart will tell you exactly how many to subtract.

Dont know your training background. So I say go w/ a good high rep or curcuit training program. LOTS OF CARDIO!!!


Let us know

PwrHouse

 

[crayonofdoom]

I have been training for four years now, and 1 1/2 years seriously. I BP 330, Squat 425, DL 455, Hang clean 250. My split is by bodyparts, I did a CKD a few months ago, but I didn't like it.
January to february I been worked fairly to pretty heavy with 4-8 reps and usually multiple sets. February to march I went with the one set to failure concept on about four exercises per body part, and starting this month I went to a 6-8 rep range.

LftHndPwrHouse: can you reccommend a chart?

Ceebs: How do I find a maintenance calory intake?

Is the isocaloric diet (33/33/33) the same as the zone diet? Has anyone else tried this diet?

Would I be overtraining if I did a Clean Eating diet, did high rep workouts for maintenance, cardio on tuesday and thursday and saturday, and used strength shoes on monday, wednesday, and friday? I can throw the str shoes out and move cardio to 4-5 days a week if that's too much. I hate cardio but it's always worth it. I have an all state football game on June 28th and want to be a bit lighter on my feet by then.

 

[LftHndPwrHouse]

A. Basal Metabolic Rate Body weight multiplied by 12 (for men) or 11 (for women)
e.g., 160 lbs. x 12 = 1920


B. Activity One third body weight multiplied by the number of hours you don't sleep, typically 16 hours
160 lbs. x 1/3 = 53 x 16 = 848


Required Calories A + B 1920 + 848 = 2768

This is a very basic calc. for a basic diet. Then subtract 500cals from your total. Burn 500 a day. You will burn 2lbs a day.
It is up to you how you eat those cals. Keep them good. High protien, low carb(cut them out around 5-6 + try more fiberous carbs not starchy, low fat.

Your set bro.
PwrHouse

 

[crayonofdoom]

My A+B came out to be 4,147. Sound right?

I went:
A: 240x12=2880

B: 240x.33=79

C: 79x16=1264

Total: 2880+1264= about 4,147

So I'll subtract 500 from that and it is 3,644.
Now how do I know when I've burned 500 calories per day?
How should my weight training change?
Can you give me some input on the type of training I want to do? I mentioned it above (the str shoes switched with cardio 3 days per week, etc.).
I want to go with isocaloric, sound good?
Sorry for so many questions