New need help pls

[tony20md]

Hi everyone im having a bit of a prob with my diet im new to bodybuilding Im 5/9 240lbs im goin to be doing the max OT 3 day split and about 20-30 mins intence cardio to start a 3300 calorie diet at 40%protein 40%carbs 20% fat but for some reason cant seem to get all of this in could you guy shelp me with some ideas ect this was my diet for the day so far im looking to gain alot of muscle mass and down my body fat % to about 10% (eventualy) here is a pic atached ( as u can see i have alot of work ahead of me )
Meal 1: 2 scoops whey 2 cups milk
total calories:440
Total carbs:34g
Total fat:5g
Total Protein:56g
--------------------------------------------------
Meal 2: cinimon rasain begal with 4 tblspoons light cream chease and a protein shake 2 scoops 1 cup skim milk
total calories:750
Total carbs:70g
Total fat:18g
Total Protein:63
----------------------------
Meal 3:
1/2 cup oats 1 cup milk 1 scoop protein
total calories:370
Total carbs:42
Total fat:5.5
Total Protein:35

----------------------------------
Meal 4: one 8 oz chicken breast 1 cup of lowfat yogurt im stuffed and im about to lift in 30 mins or so
total calories:510
Total carbs:39g
Total fat:10.5g
Total Protein:63g


Total for the day so far i have 2 meals left to eat
Calories:2110
Carbs:197
Fat:31
Protein:217

 

[Bicho]

I would increase cardio up to a 45min with medium intensity. Also you may add some Adipokinetix, or Hidroxicut, but the more important thing is that if you believe that you would get rid off your fat in a short period of time it won't happen.

Good luck

 

[tony20md]

i plan on sticking with it

im planing on sticking with it for now on

 

[Willyumyum]

adipokinetix isn't on the market anymore, I'd go for xenadrine over hydroxycut as it is available at a much better price and is more potent.

YUM

 

[strong island]

Whats up bro...It is awesome that you are taking this step. You can achieve anything you put your mind to. Do your cardio in the morning. Do 20 minutes HARD CORE. But if you have never done cardio before work your way up. Start 5 minutes HARDCORE and increase gradual. Try to do cardio as many days as possible.

If you would rather do moderate cardio(aerobic) do 45 minutes.

When I say hardcore I mean around 90% maximum heart rate.

Moderate is around 70%.

You should get your BF% checked. Try to find out your lean body weight.This will help you track your progress and also estimate how many calories you should be eating.

"Basal Metabolic Rate & Active Metabolic Rate
Your Basal Metabolic Rate (BMR) measures the caloric consumption that your body requires to sustain normal, daily functioning while at rest. Basically, this is estimated number of calories that your body uses to live. Your Active Metabolic Rate (AMR) takes into consideration your daily activity level. Therefore, your AMR is the estimated number of calories that you will burn with your current activity level."

You want to be eating less than your AMR to lose weight. Start by eating your AMR minus 500 calories.

Use this calculator

http://motionworksfitness.com/bmrcalcm.htm

I think you may be eating too many calories. You weigh 240 but your lean body weight (minus fat) is a lot less.

Use the search...there are tons of info on this website. You could even try a CKD.

For more info on diet you could also try the diet board...

Check Mr. X's articles...very informative.

Time and Hardwork.

Good Luck Bro.

 

[Quadsweep]

Your carb intake is to high and they are the wrong kind of carbs at that. You never want to combine a simple carb with a fat. Try this diet. It is 12.5 calories per pound.

Goal: Gain Lean/ lose fat ? 3000 Cal

Meal #1
2 whole eggs + 4 egg whites
5 oz. 93 ? 96% lean ground beef, chicken or turkey breast
1/2 cup oatmeal (before cooking)
1 TBS Flax Oil (add to eggs and/or meat after cooking)

Meal #2
Protein Drink: 2 Scoops whey protein, 4 TBS whipping cream (2 oz.) or 2 TBS flax oil or natural-style nut butter, and 12-oz water
OR
4 oz chicken breast and 4 oz beef, 1 apple

Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 1/2 cup cooked brown rice
1- 2 cups vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing (fat free, sugar free)

Meal #4
(same as meal #2)

Meal #5
8 - 10 oz. 93% or more lean beef, chicken, turkey, fish and very lean steak
2 cups vegetables
1 TBS Flax Oil

hope this helps, Quad

 

[NFG123]

Quadsweep is great with diets.

There is no way you are gonna get bigger ... if you are beginning, then I think you can for like 8 weeks, but there is no way around it, you are gonna need to up the calories. Doing 45 mins of cardio a day and 2100 cals a day AND training, we are talking about CALORIE DEFICIT, WEIGHT LOSS

Good choice with Max OT. Im a big believer in that. It works well, I would suggest taking the week off, the entire week off.

The only thing with Max OT:

1) I dread back day because of heavy deadlifts

2) I dread leg day ... I think you know why.

NFG

 

[tony20md]

Bump

bumpin it up im goin to bed

 

[Bar Room Hero]

I'd do what Quadsweep said.

 

[tony20md]

thanks

im gona try the diet quad posted is it realy ok to eat 2 cups veggeis as last meal? also can i eat corn? or onions?

 

[strong island]

Yeah like Quadsweep says...stay away from those high glycemic carbs except after your workout.

I would say no more bagels. Most bread is very high GI.

Oatmeal is great...I eat plain oatmeal and put some equal in it.

And drink A LOT of water.

 

[tony20md]

1st meal

wel the 1st meal went ok kinda hard to eat all that but ill get used to it OMG the oil is the hardest part next to the oats i dont like oats but ill get used to it also i got me some xenadrine taking 30 mins before my cardio and prob 30 mins before my weight training thanks guys ill keep u guys all updated with pics ect each month. Also if im hungry right before i goto bed is it ok to have a protein shake mixed with water? And about what time should i eat the last meal with the vegies?

 

[ragin']

Re: 1st meal

wel the 1st meal went ok kinda hard to eat all that but ill get used to it OMG the oil is the hardest part next to the oats i dont like oats but ill get used to it also i got me some xenadrine taking 30 mins before my cardio and prob 30 mins before my weight training thanks guys ill keep u guys all updated with pics ect each month. Also if im hungry right before i goto bed is it ok to have a protein shake mixed with water? And about what time should i eat the last meal with the vegies?

dieting is hard, no doubt... just stick w/ it. evertime i feel like cheating i try to take myself in front of a mirror and ask myself, "can i afford to cheat"? usually the answer is no. but, congrats on your decision, your body will love you for it. another peice of advice i have for you is to know what to expect and what not to expect. DO expect to be hungry while dieting... keep yourself fed but dont overindulge. DONT expect everything to happen overnight. Too often people will begin their journey to a more fit lifestyle and quit because it takes too long....DO have patience! it will pay off.

peace,
ragin'