Need some help diet planning ?

[Idareya]

I'm 42 yrs old im240lbs , body fat according to my scale. 25 percent . In the last few years I had lost about 70-80 lbs. I've felt best around 220 lbs. I've done a few short cycles of test and hgh. I've just started some hgh a few weeks ago agian not sure if I should hit the test agian def bloated me and put some muscle on the first time but indeed to lean down ,I've started a diet just wanna get anyone's 2 cents and ideas agian I wanna loose some weight without killing muscle

Morning. 4oz egg whites, and a shake total of 60 grams protien

Mid morning. 7oz lean beef or chicken. 1/2 cup brown rice

Lunch. Shake

Snack 7oz chicken 1/2 cup of brown rice

Before gym. 1/2/ cup rice

After gym. 7oz beef , 1/2 brown rice

If I'm hungry late another shake.

I have never dieted with my workouts very strict anyways I really wanna lean down and tone. Thank u much

 

[Hulksmash4]

Diet looks good. I always tell people when asked for advice, especially with 20% + body fat, to focus on cardio and diet. Get the weight off. Do some high intensity interval training. Get that heart rate up. Do some high reps, low weight exercises. Once you hit your goal of weight loss, really pick that weight training up. Hgh would be okay right now, I would hold off on the test until you reach your desired goal. 15% or lower BF. Good job on the weight loss and keep it up. Make it a lifestyle and you will see the weight come off and enjoy every minute of it. Maybe get you an ECA stack to jump start that metabolism. Good luck man!

 

[Idareya]

Thank you what is Eca

 

[Idareya]

I'm also extremely sensitive to. Anything that raise me up,such as caffeine etc.

 

[Hulksmash4]

Then you don't want ECA. It's ephedra, caffeine and Aspirin. ECAY is all 3 plus yohimbine. Great stuff, but may be too much for you.

 

[WolfpackAlpha]

*You're missing a lot of healthy fats, this diet is a mess.

Morning. 4oz egg whites, and a shake total of 60 grams protien
ADD: 1 tbsp. flaxseed oil

Mid morning. 7oz lean beef or chicken. 1/2 cup brown rice
ADD: 1 large salad with 1 tbsp. olive oil

Lunch. Shake
*shake with what?

Snack 7oz chicken 1/2 cup of brown rice
***DROP: drop brown rice, add tbsp. flaxseed oil and a salad, and I hope that chicken is the breast. ***

Before gym. 1/2/ cup rice
DROP: You're 25% bodyfat, you don't need rice before the gym! Go in fasting mode.

After gym. 7oz beef , 1/2 brown rice
SAME: as the meal above ***

If I'm hungry late another shake.
WHAT: whats in the shake?

 

[matter2003]

Research continues to show the number 1 factor in losing fat is the amount of hours each day spent in a "fed" state. If you take 2 people who eat the exact same food, calories, everything, and one person eats that over a 15 hour period and the other person eats it over an 8 hour period, the person eating the same amount of food over 8 hours will be thinner.

If you want to blow torch fat, you can follow what I am doing. Did it last year and it was amazingly effective.

Its an alternate day fasting program, mixed with a diet and exercise program to maximize fat loss without losing muscle.

Basically you start with a cheat day(let's say Sunday). And when I say cheat day I'm talking like eating as much as you want and anything you want. There were times I went to Taco Bell and spent $15 on food and went in...some days I ate 7,000 or 8,000 calories probably...probably a little overboard, but it doesn't hurt at all...it acts to reset leptin, the master fat burning hormone,and increase thyroid production which raises metabolism. When leptin is high, you burn fat much more effectively. Studies have shown after only 6 days on a "diet" your leptin level is down to 50% and drops each day after so you burn fat much less effectively. After only 12 hours of a cheat day your leptin levels reset back to 100%...This should be the heavy lifting day---squats/deads, etc...ensures almost none of the calories get stored as fat...then the fun begins

Follow this with a 24 hour fast drinking only water, tea or coffee throughout the day(2 coffees max, black only). At the end of the 24 hours, eat a 500 calorie meal with at least 1/4 coming from protein. Do morning Tabata or HIIT(5 min warmup, 6 minute HIIT, 5 minute cooldown) and short intense circuit workout at night(20-25 mins). The next day is a normal eating day. Can do morning Tabata or take a rest day.

Alternate fast and normal days up til Sunday again when you have a cheat day

So it looks like this:

Sunday: Cheat/Heavy Lift Day--stop eating at 9pm
Monday: Fast day til 9pm then eat 500 cals at least 1/4 are protein--Morning tabata/evening high intensity circuits
Tuesday: Normal Eat Day--Morning Tabata or Off---stop eating at 9pm
Wednesday: Fast day til 9pm then eat 500 cals at least 1/4 are protein--Morning Tabata/evening high intensity circuits
Thursday: Normal Eat day---Morning Tabata/evening high intensity circuits---stop eating at 9pm
Friday: Fast day til 9pm then eat 500 cals at least 1/4 are protein---morning Tabata or Off
Saturday: Normal eating day stop eating at 9pm---Off

If you ran this for a month you could probably lose 20 lbs of pure fat...I believe last year I went from 195 lbs to 178 lbs in 4 weeks...highly effective and the best part is you get to pig out one day and it actually helps you lose more weight

 

[tasride]

Research continues to show the number 1 factor in losing fat is the amount of hours each day spent in a "fed" state. If you take 2 people who eat the exact same food, calories, everything, and one person eats that over a 15 hour period and the other person eats it over an 8 hour period, the person eating the same amount of food over 8 hours will be thinner.

If you want to blow torch fat, you can follow what I am doing. Did it last year and it was amazingly effective.

Its an alternate day fasting program, mixed with a diet and exercise program to maximize fat loss without losing muscle.

Basically you start with a cheat day(let's say Sunday). And when I say cheat day I'm talking like eating as much as you want and anything you want. There were times I went to Taco Bell and spent $15 on food and went in...some days I ate 7,000 or 8,000 calories probably...probably a little overboard, but it doesn't hurt at all...it acts to reset leptin, the master fat burning hormone,and increase thyroid production which raises metabolism. When leptin is high, you burn fat much more effectively. Studies have shown after only 6 days on a "diet" your leptin level is down to 50% and drops each day after so you burn fat much less effectively. After only 12 hours of a cheat day your leptin levels reset back to 100%...This should be the heavy lifting day---squats/deads, etc...ensures almost none of the calories get stored as fat...then the fun begins

Follow this with a 24 hour fast drinking only water, tea or coffee throughout the day(2 coffees max, black only). At the end of the 24 hours, eat a 500 calorie meal with at least 1/4 coming from protein. Do morning Tabata or HIIT(5 min warmup, 6 minute HIIT, 5 minute cooldown) and short intense circuit workout at night(20-25 mins). The next day is a normal eating day. Can do morning Tabata or take a rest day.

Alternate fast and normal days up til Sunday again when you have a cheat day

So it looks like this:

Sunday: Cheat/Heavy Lift Day--stop eating at 9pm
Monday: Fast day til 9pm then eat 500 cals at least 1/4 are protein--Morning tabata/evening high intensity circuits
Tuesday: Normal Eat Day--Morning Tabata or Off---stop eating at 9pm
Wednesday: Fast day til 9pm then eat 500 cals at least 1/4 are protein--Morning Tabata/evening high intensity circuits
Thursday: Normal Eat day---Morning Tabata/evening high intensity circuits---stop eating at 9pm
Friday: Fast day til 9pm then eat 500 cals at least 1/4 are protein---morning Tabata or Off
Saturday: Normal eating day stop eating at 9pm---Off

If you ran this for a month you could probably lose 20 lbs of pure fat...I believe last year I went from 195 lbs to 178 lbs in 4 weeks...highly effective and the best part is you get to pig out one day and it actually helps you lose more weight

Bro this post has some great info, what was the basis or original source of this? Cheers

 

[matter2003]

Bro this post has some great info, what was the basis or original source of this? Cheers

Much of it comes from a program called Fat Loss Forever designed by John Romaniello, who designs some really great programs. I tweaked it slightly to fit my needs a little better, but that is the major basis for it, along with a lot of research into things by myself...

 

[Tertulian]

I'm not schilling for these guys over at Athlete I/O, but if you want to lose and keep muscle then try their Carb-Backloading. It was amazing when I was healthy.