Ghetto Needs To Lean Out Abit, omg...

[ghettostudmuffin]

Hey hey everyone. WEll, I've gotta lean out some now.

Believe it or not I just got hired as a personal trainer for a gym (HAHA) and I need to gradually lean up. I"m not chubby or fat, but I'm defintiely not lean either.

I'm 5'8 1/2", 214lbs and I'm "guessing" by bodyfat is between 16-18%. All I have right now is a mirror. I've been 10% in the past, but I was 156lbs then and that's not what I want to accomplish now. I do not want to drop below 200lbs so my fat loss goal is for long term like 6 months to drop to a reasonable 12-13%.

YO, Jkurz1, I know you know diet and being cut like the back of your hand so how about helping Ghetto out? Anyone else?

I will be consuming 2-3 whey protein shakes a day with about 10oz of skim milk and 40 grams whey, but everything else is fair game. Would like to eat about 3-4 solid meals besides the shakes. I figure 1 shake after breakfast, 1 before working out and 1 after with an apple or something because I HAVE to have carbs after a workout. I feel physically ill or weak if I don't get them in quick. Looking for a very simple, healthy and least amount of cooking type plan ie., 100% whole wheat bread over oats etc...

Will be supplementing with basic multi-vitamin/mineral, creatine and tribulus. I can get an ephedra based fat burner so using that pre-workout is an option.

If anyone can post up a solid plan I'd really appreciate it (K, hint hint).

 

[ghettostudmuffin]

Ah forget, I'm too impatient, I'll make up my own diet.

 

[hawaii50]

Ah forget, I'm too impatient, I'll make up my own diet.

haha! i feel ya there

 

[Lililston]

you're not chubby nor are you fat... you're just like 50 Cent "bulky" huh?

 

[JKurz1]

HAHAHAH,.......WOOOOOOOOOOOOOOOOO...........would you look at this???? Ghetto, the same dude who ridicules my posts, saying they are elementary, saying I'm crazy cause I have a few symptoms of HIV and am str8 as an arrow, but been with my fair share and accidently stuck myself injecting my roommate, NOW wants MY HELP!!!! What's that story with the mouse and the elephant??????


Dude...........post your diet, and I'll help you out........ONLY because it's X-mas time, I'm in a good mood, and........well.......Im just a nice guy.........lol

 

[Tweakle]

I just got hired as a personal trainer for a gym

Gotta fit into that lime green Medium polo shirt?

ditch the milk, eat lots of chicken and tuna and veggies with healthy oils and only have carbs on WO days before and after training.. cardio ED for 15-30 mins and in a couple months you'll have that male stripper look

 

[ghettostudmuffin]

LOL at tweakle. That was funny haha. Don't want to look like a male stripper lmao. I don't want to shrink down to what the other trainer's are. The heaviest one is 200lbs, but he's like almost 6'4". All the others are average height and weight around 165-180lbs lean. I don't want to drop below 200lbs.

Lilliston lol, ya, I'm really not chubby or fat. I think I tend to exagerate my BF% because I don't know what it really is. I do know it's my second day of my strict eating and I'm already dropping water from under the skin.

Too be honest Jkurz1 I can make my own diet, but I was feeling lazy.

I'll post what I'm doing right now. I based it on being AS SIMPLE AS POSSIBLE TO MAINTAIN, period. It's very mundane and basic, and lacking in a few area's, but it will work for me.

Ok, BW 213lbs., height 5'8 1/2", BF% guessing between 16-18% now.

Basic layout

Meal 1
tuna sandwhich on ezekiel bread (got that from you Jkurz1, good stuff), mustard, slightly rounded tsp mayo, 10oz skim milk, 6tbsp 100%egg whites
1 apple
meal 2
MRM chocolate whey shake, 2 scoops whey, 10oz skim milk
meal3
tuna samich and milk, and whites
meal 4
whey shake
meal 5
tuna samich and milk and whites, 1 banana
meal 6
whey shake and 1 ounce mixed walnuts and almonds

Taking multi-vitamin/mineral meals 1,2, and 3., creatine before workout.
On workout days meals 5 and 6 will switch and I'll eat a banana with the post workout shake.

300 grams quality protein from whey, casein, tuna, egg white ED
carbs=245
fat 70 ED Thinking about adding a few nuts in for some monounsaturated fats before bed

total=protein 300=1200 cals
carbs 250=1000
fat 70=630

= 2,830 calories per day

Should be able to slowly drop some bodyfat while still building muscle with this plan. I'm not doing cardio as I'm not trying to lose fast fast or get cut. I just want to harden up and drop a couple % over teh next 6 months nad I think this will do it. Plus, I then have a base to work with when wanting to really cut or bulk properly.

Only real thing I see is that there are no vegetables, but I generally don't eat vegetables anyway.

 

[WODIN]

Got check out Mr. X's CKD diet.

 

[JKurz1]

LOL at tweakle. That was funny haha. Don't want to look like a male stripper lmao. I don't want to shrink down to what the other trainer's are. The heaviest one is 200lbs, but he's like almost 6'4". All the others are average height and weight around 165-180lbs lean. I don't want to drop below 200lbs.

Lilliston lol, ya, I'm really not chubby or fat. I think I tend to exagerate my BF% because I don't know what it really is. I do know it's my second day of my strict eating and I'm already dropping water from under the skin.

Too be honest Jkurz1 I can make my own diet, but I was feeling lazy.

I'll post what I'm doing right now. I based it on being AS SIMPLE AS POSSIBLE TO MAINTAIN, period. It's very mundane and basic, and lacking in a few area's, but it will work for me.

Ok, BW 213lbs., height 5'8 1/2", BF% guessing between 16-18% now.

Basic layout

Meal 1
6-8 EGGS (6 WHITES, 1-2 YOLKS), 1/2 CUP OATS
meal 2
CAN OF TUNA, APPLE, TB OF FLAX
meal3
tuna, LARGE SALAD WITH TB OF OLIVE OIL, STEAMED VEGGIES
meal 4
LEAN BEEF (6OZ), GREEN BEANS (1-2CUPS)
meal 5
tuna, TB OF FLAX, COTTAGE CHEESE (1%)
meal 6
CASEIN shake and 2 ounce mixed walnuts and almonds

Taking multi-vitamin/mineral meals 1,2, and 3., creatine before workout.
On workout days meals 5 and 6 will switch and I'll eat a banana with the post workout shake.

300 grams quality protein from whey, casein, tuna, egg white ED
carbs=245
fat 70 ED Thinking about adding a few nuts in for some monounsaturated fats before bed

total=protein 300=1200 cals
carbs 250=1000
fat 70=630

= 2,830 calories per day

Should be able to slowly drop some bodyfat while still building muscle with this plan. I'm not doing cardio as I'm not trying to lose fast fast or get cut. I just want to harden up and drop a couple % over teh next 6 months nad I think this will do it. Plus, I then have a base to work with when wanting to really cut or bulk properly.

Only real thing I see is that there are no vegetables, but I generally don't eat vegetables anyway.

I EDITED WITH SUGGESTIONS IN CAPS..........WHEN I CUT, I DROP ALL BREAD, FRUIT AND MILK. BUT THATS ME AND THATS WHAT WORKS FOR ME. I ALSO NIX ALL CHEAT AND FRUIT, WHICH ALLOWS ME TO GET PRTTY DICED. YOULL NEED TO EXPERIEMENT AND SEE WHERE IT TAKES YOU......

 

[ghettostudmuffin]

Ya, that's the diet I would design if I was gonna seriously cut, or similar.

But, that's not my goal. I just want to harden up and drop a few % over the next several months.

I'll stick with what I set up. Gotta have the carbs for now. I mean I'm already restricting them alot compared to a typical bulk eating day. Same with fat. I probably take in a couple hundred grams ED on bulking, but now I'm only gonna be getting like 70.

It would help if I kept an exact calorie log of what I was eating, but I can say that it was definitely over 4000-4,500 ED for the last 4 months or so with alot of fat. I can already feel the difference from the drop in fat. Feel good so far and this is my 3rd day. Don't want to lose too quick though. I still want to build strength and some muscle while I lean out.

Thanks for the advice Jkurz1, I may utilize it at a later date if I do want to get cut. I REALLY do NOT want to drop below 200lbs though if I can help it. Hence, the reason for keeping a moderate amount of carbs and calories.

 

[ghettostudmuffin]

Yo Jkurz1,

I think for dinner I will use your number 4 meal of 6oz lean beef and 1-2 cups green beans, both which I like.

I don't mind cooking those at night and they are easy to cook. I broil the beef and use some mesquite seasoning. I use pam spray on the green beans.

Just had about 7oz lean beef thin cut and it was good. Also had 2 slices ezekiel bread wit hit and some skim milk. Checked out the nutritional profile and was impressed and imo there's not much better for building muscle than beef.

 

[anthrax]

Ghetto,

your diet doesn't look bad

don't drop too much the cals if you just want to lose a little fat

My $0.2 :

Add red meat instead of a shake
Add vegetables for fiber and vitamins
Add some good fats instead of mayo

 

[JKurz1]

Ghetto,

your diet doesn't look bad

don't drop too much the cals if you just want to lose a little fat

My $0.2 :

Add red meat instead of a shake
Add vegetables for fiber and vitamins
Add some good fats instead of mayo

I think those were my .02...............

 

[anthrax]

I think those were my .02...............

Great minds think alike

I didn't read your post, I'm a bit in a hurry thids morning

 

[ASU]

Meal 1
tuna sandwhich on ezekiel bread (got that from you Jkurz1, good stuff), mustard, slightly rounded tsp mayo, 10oz skim milk, 6tbsp 100%egg whites
1 apple
You might want to replace the mayo with other source of fat.. Olive oil? Flax Oil?
meal 2
MRM chocolate whey shake, 2 scoops whey, 10oz skim milk
meal3
tuna samich and milk, and whites
meal 4
whey shake
meal 5
tuna samich and milk and whites, 1 banana
Is this Post workout meal? if not, have the banana early in your first meal and the apple in this meal
meal 6
whey shake and 1 ounce mixed walnuts and almonds

Taking multi-vitamin/mineral meals 1,2, and 3., creatine before workout.
On workout days meals 5 and 6 will switch and I'll eat a banana with the post workout shake.

Ok Have the banana post workout with the shake

I like the ezekiel bread myself and its one of the best breads you can get

 

[JKurz1]

I like the ezekiel bread myself and its one of the best breads you can get

Fruit/fructose is far from optimal PostW.....cmon......

 

[ghettostudmuffin]

You guys have all helped out and if I was SERIOUSLY trying to get cut or a real low level of bodyfat I would do what you say regarding diet, but for now this is already a BIG switch and I will see good resutls from it. Once I've leaned down a bit then I may add veggie's and olive oil instead of mayo, but for now it'll work.

 

[gjohnson5]

I have a piece of advice for you as well. In your training you do alot of sinces. You can burn calories during the workout doing circuit training instead of single reps. Maybe the personal trainer told you about that.