NEW-Looking for Diet Plan- Please Help

[NewGuy17]

I am new to Body Building and am ready to start. I was told by other members to start here so that is exactly what I am doing.

I am looking for the right Diet Plan, sticking to that and then taking my next step. Can anyone help me?

33 years old

215 lbs.

6' tall

My long term goal is to look like 99.9% of the other members on the site...

I'm not sure what other information is needed. Thanks for any help!

 

[DJLegacy2k1]

Can you tell us are you trying to add mass or cut body fat? What is your body fat % at now? What does your current diet and training look like?

Fill us in and we are glad to help!

-Legacy

 

[sopac]

Im gonna guess he wants to be ripped.

 

[DJLegacy2k1]

Im gonna guess he wants to be ripped.

Obviously, but we cant get him on track if we dont know what path he needs first. If hes 25% bf Im not gonna tell this guy to eat 3500 cals

-Legacy

 

[NewGuy17]

Can you tell us are you trying to add mass or cut body fat? What is your body fat % at now? What does your current diet and training look like?

Fill us in and we are glad to help!

-Legacy

I am trying to cut body fat and add muscle and I am having a hard time. I dont have a current diet at the moment (I just try to watch what I eat).

I'm not sure how many carbs, calories, etc I should be taking in to maximize results or what to eat for that matter...Too many conflicting stories on the web, that's why I am here, I know I will get the Right guidance.

I am trying to establish one. I am very new at this. I work out 4 times per week (just started 2 months ago). I am doing 45 mins of cardio before every workout.

1st day-Cardio, Arms, chest
2nd day-OFF
3rd Day-Cardio, Legs, abs
4th day-Cardio, Arms, chest
5th day-Off 6th day-Cardio, legs and abs
7th day-all cardio
Not sure if this is the right routine or not...
and yes, I want to get ripped!!

 

[DJLegacy2k1]

Here start with this:

BURN THE FAT FEED THE MUSCLE by Tom Venuto. Download the EBOOK, it is the BEST possible place you can start! It will lay the ground work FOR ALL of your DIET and basic training needs.

YOU NEED TO COUNT CALS AND MACROS. Use FITDAY.COM to track all of your meals, it will break down ALL of your macros for you!

-Legacy

 

[DJLegacy2k1]

Honestly, I would only have maybe ONE completely OFF day. When cutting I like to have some kind of activity every day.

What kind of cardio are you doing? How long? What intensity?

-Legacy

 

[sopac]

I agree with legacy, ummmm one question i see you work out "arms and chest" wheres the back fit in?

 

[NewGuy17]

Obviously, but we cant get him on track if we dont know what path he needs first. If hes 25% bf Im not gonna tell this guy to eat 3500 cals

-Legacy

My BF % is 34. It's high I know...

 

[GUARDIAN]

My BF % is 34. It's high I know...

 

[NewGuy17]

Is there any hope???? lol

 

[GUARDIAN]

Is there any hope???? lol

always. we just need to get u educated in proper nutrition and definitely on some cardio.

let's start with your BMR. there are some good calculators online that will figure this out for ya. it is just a starting point and is a rough estimate but it is certainly better than just trying to watch what you eat.

you need to start keeping a food log as well. documenting what you eat and drink (including water - sounds silly but water intake is very important) with serving sizes (no guesses) and then sit down and figure what you take in on the average week.

i would like to see the results of that and perhaps what your criteria for "watching what you eat".

this will be a long process to learn and achieve but well worth the effort.

 

[DJLegacy2k1]

FITDAY.com to log all of your food and it will break your macros down for you!

Also, go download the e-book, BURN THE FAT FEED THE MUSCLE by Tom Venuto! I think this is a MUST HAVE for you and for most people.

Again, what kind of cardio are you doing and for how long, or did I miss it when reading? lol

Are you SURE you are 35% bf at only 215lbs and 6'0" tall? That sounds off...

-Legacy

 

[NewGuy17]

always. we just need to get u educated in proper nutrition and definitely on some cardio.

let's start with your BMR. there are some good calculators online that will figure this out for ya. it is just a starting point and is a rough estimate but it is certainly better than just trying to watch what you eat.

you need to start keeping a food log as well. documenting what you eat and drink (including water - sounds silly but water intake is very important) with serving sizes (no guesses) and then sit down and figure what you take in on the average week.

i would like to see the results of that and perhaps what your criteria for "watching what you eat".

this will be a long process to learn and achieve but well worth the effort.

My BMR is 2082.75. Im not sure what that means or (in a simple term) how to use this to adjust my diet.

 

[GUARDIAN]

My BMR is 2082.75. Im not sure what that means or (in a simple term) how to use this to adjust my diet.

just keep in mind that this is a rough estimate and cant possibly incorporate individual differences such as metabolism. it tells u the amount of calories necessary to maintain your current weight.

depending on which calculator u used or the options you selected depends on what it means. did u input an activity level that included your work? exercise?

so it could mean it is the amount of calories u need to maintain 215lbs if u never got out of bed or if u put in your usual activity level such as work and exercise it could refer to the amount of calories needed to maintain 215lbs based on your lifestyle.

so the answer as to how to use it will depend on some of your answers.

 

[NewGuy17]

just keep in mind that this is a rough estimate and cant possibly incorporate individual differences such as metabolism. it tells u the amount of calories necessary to maintain your current weight.

depending on which calculator u used or the options you selected depends on what it means. did u input an activity level that included your work? exercise?

so it could mean it is the amount of calories u need to maintain 215lbs if u never got out of bed or if u put in your usual activity level such as work and exercise it could refer to the amount of calories needed to maintain 215lbs based on your lifestyle.

so the answer as to how to use it will depend on some of your answers.

I did. It says I should be between 2500-2600 calories per day. What are your thoughts on the ANPB diet that Mr. X was talking about. I read all 36 pages.

It maybe a good place to start to get rid of some of this fat and just use one cheat day with Chix breast & vegg. I'll do it for 4 weeks, it may just give what I need in order to hot the ground running.

I'm also going to move around my workout schedule and do my cario on an empty stomach and the double up on the ANPB before my workouts. I was also told not to do one on one off. 4 on and one off is what I was told. What are your thoughts?

Thaks again, I feel like I am actually getting a plan put together!!

 

[GUARDIAN]

To be honest I just read it after u referenced it. I have some issues but I have never tried it so I will not attack it. It seems low enough in carbs. I am not too worried about the fat, that is ok. The protein content would be high from the whey. He is advocating supplements to get all the essentials u would be missing from just eating the PB. It is simple but the variety is obviously lacking. I personally would go with something else but for those on limited budgets and food prep time it may work for them. I will let u be the judge. If u feel comfortable with it give it a try and please let me know your feedback. But keep in mind this is meant to be a temporary cutting diet. So u will still need to get your regular diet in order for when u come off of this or when u find it is not working for u.

i like the cardio on the empty stomach. i sometimes added a 2nd session in the early evening (i hit the weights at lunch). I use a 4 on / 1 off split myself. I get the entire body in 4 days but that will require you to double up on body parts if u r not doing so already: Shoulders, Traps, & Foreamrs, Legs, Chest & Bi's, Back & tris then off day.

I did. It says I should be between 2500-2600 calories per day. What are your thoughts on the ANPB diet that Mr. X was talking about. I read all 36 pages.

It maybe a good place to start to get rid of some of this fat and just use one cheat day with Chix breast & vegg. I'll do it for 4 weeks, it may just give what I need in order to hot the ground running.

I'm also going to move around my workout schedule and do my cario on an empty stomach and the double up on the ANPB before my workouts. I was also told not to do one on one off. 4 on and one off is what I was told. What are your thoughts?

Thaks again, I feel like I am actually getting a plan put together!!

 

[DJLegacy2k1]

I DONT LIKE THE ANPB FOR BEGINNERS!

Its hard enough to stay eating clean when starting out, let alone trying to survive eating JUST ONE THING for 4 weeks.

Trust me it looks good and easy in theory, but you have to have SUPREME will power to take on that diet!

-Legacy

 

[hesnobradpitt]

I DONT LIKE THE ANPB FOR BEGINNERS!

Its hard enough to stay eating clean when starting out, let alone trying to survive eating JUST ONE THING for 4 weeks.

Trust me it looks good and easy in theory, but you have to have SUPREME will power to take on that diet!

-Legacy

Yeah stick to fresh fruit veg and lean meats , its life style you need to change at 33 and 35% so dont look at fad diets ,

I saw your "where do i start thread" and am very happy to find you here , its a very addictive life style ,personal fitness that is ,once you get going you'll find all the motivation you need . its great to have you at the board and dont be scared to ask anything .

Brad.

 

[sopac]

Yeah stick to fresh fruit veg and lean meats , its life style you need to change at 33 and 35% so dont look at fad diets ,

I saw your "where do i start thread" and am very happy to find you here , its a very addictive life style ,personal fitness that is ,once you get going you'll find all the motivation you need . its great to have you at the board and dont be scared to ask anything .

Brad.

good bro

 

[bigleemurali]

STay on diet always.

But i would always suggest a cheat meal once a week. But its a cheat meal just to boost your metabolism and not to flush in 3000 calories in a meal...

Stay on diet for 6 days and then take a cheat meal on breakfast or lunch of the 7th day... To serve your taste and to keep your mind happy....

All the best buddy

cheers,
Biglee
http://biglee-murali.blogspot.com

 

[Sim882]

Do not use PB + whey diet.

Basically, choose foods that are non calorie dense. You don't have to be as strict as a pro cutting (i.e., carrots and apples allowed)

VEGGIES

Most veggies, other than potatoes, contain less than 40 cals per 100 grams and many are about 25. These are your friends, and you cannot really get fat on them, even carrots (sure carrots < brocolli, but an average joe not under 10% bf can lose weight with them, and they taste better than brocolli). What I'd do is mix some crappy tasting ones (brocolli, spinach) with better ones (carrots, red peppers, onions). Use heaps of them to avoid being hungry - 2 kilos a day would be great.

FRUIT

A pro would avoid fruit as fructose is more fattening than complex carbs. The reality is though for most obese individuals, an apple will be a vast improvement of their diet. To prevent cheating, don't be afraid to eat low cal fruit such as apples (about 70 cals), or even better, berries (strawberries are very low in cals)

MEAT
Lean meat such as tuna, chicken, wild game, is very filling per calorie.

FATS
Include things like salmon, flax in your diet for some healthy fats. DON'T go overboard with nuts though, as a nut binge will quickly kill your diet. Only allow nuts in your house if you can eat them in moderation (in the last month, I have eaten 3 kilos of cashews, so I'm not practising what I'm preaching, although I'm not cutting either)

DIET COKE
IMO this can help, if u need sweet taste

 

[Sim882]

Was going to add, a friend of mine just broke up with his girlfriend, was 75 kg at 5'6, probably 24% bf (little muscle mass), wanted to lose weight but refused to cals, despite asking for my advice, and receiving that as part of the advice.

Given this, I told him
- he can eat oats or another wholegrain cereal for breakfast, and PWO + whey;
- all other times, he can only eat non-starchy veggies with salmon, tuna, or kangaroo.
- he can have up to 2 pieces of fruit a day (1 if banana).
- he must take 6 omega 3 pills if he's not consuming salmon on any given day

Combined with exercise, he lost 10 kilos in 3 months, and now has low bf. I woudn't recommend not counting cals, or consuming so little fat, but this shows how effective IMO eating lean meat + non-starchy veggies is, because you almonst have to try not to lose weight, there satiety is so strong per calorie.

 

[NewGuy17]

Thank you everyone for all your advise! You all have helped out Tremendously! I am starting my new eating plan on Monday as I have everything laid out. I am finding this site adicting-4-6 Hours per day (during work). 3-4 at night and all weekend long!

You all Rock! Thanks again...Oh, hey, what is this Karma thing all about?

 

[hesnobradpitt]

Was going to add, a friend of mine just broke up with his girlfriend, was 75 kg at 5'6, probably 24% bf (little muscle mass), wanted to lose weight but refused to cals, despite asking for my advice, and receiving that as part of the advice.

Given this, I told him
- he can eat oats or another wholegrain cereal for breakfast, and PWO + whey;
- all other times, he can only eat non-starchy veggies with salmon, tuna, or kangaroo.
- he can have up to 2 pieces of fruit a day (1 if banana).
- he must take 6 omega 3 pills if he's not consuming salmon on any given day

Thats funny they would be very lean not much to eat with the drought , thats good advice Sim .
Hay Sim im a Melb bro my self what about you .?

Brad.

 

[Sim882]

I'm in Melb too (just moved 6 weeks ago for Adelaide)

I train at Fitness first in collins street (as where I work gives me free membership their) on weekdays, and if I want to train on weekends, there's a place nearby in Prahan that I go to (it has cheap casual rates, but unfortunately, there are quite a lot of weirdos in this area), but I'm moving to live in CDB in 3 weeks so will probably have to get a new gym if I want to train on weekends too.

Where do you train?

Thats funny they would be very lean not much to eat with the drought , thats good advice Sim .
Hay Sim im a Melb bro my self what about you .?

Brad.