OK how do I start?

[Wraith]

I have been working out for one month now after laying out a year, drinking beer - eating pizza - getting fat. I need a kick in the right direction for diet, heres my info
stats:
5'9
203lbs
bf? 23% best gues
split:
Work out mon, tues, thur, fri - chest/legs/off/back/arms & delts
diet:
6AM 6 eggs 5 white one whole
work out
10AM half myoplex in water with frozen fruit
1PM tuna or chicken breast
3PM other half of myoplex
6PM tuna again (yuk!)

my goals are to lose bf and tone up, don't do any cardio right now but plan to.
Thanks

 

[frankenfurter]

Dude, that looks like about 1000 calories...gotta eat more than that. Go to fitday.com and figure out exactly how many cals you're taking in and the macronutrient breakdown. Buy a food scale and weigh your meals to be sure.

 

[Senior Woonaki]

Stay active and have your total calories = (bf x 12) - 15%.

Avoid simple carbs, except imediately following workouts. Your carbs should come from Oatmeal, sweet potatoes.

Your fats should be from Flax oil, fish, olives... They are calorie dense and add up quickly...

Your protein should be the bulk of your diet and spaced out evenlly through the day...

5-6 meals a day of equal caloric levels....

am cardio on an empty stomach would be a plus...

 

[Senior Woonaki]

forgot something very important..

keep a log of what you are eating daily and how you feel... Give the diet about 3 weeks before you try and judge the results... The changes that generally start to happen then are pretty impressive....

STAY DISCIPLINED!!!!

 

[B0ARDIN087]

Ya man you need to throw some more food in that diet. Look into a CKD. It seems like your on some kinda ketosis diet. Talk to someone more knowledgable than me tho.

 

[Wraith]

OK
I need more cal's. This is hard when your trying to drop fat. Next week I will start a cardio regimen in the AM on empty stomach. I will do this on my off day from lifting - Wednesday. What about cardio on my lifting days? does it matter?
I see a lot of posts about CKD TKD etc., what is a good book or link to learn about this diet with out having to be a dietition to understand it?

Thanks and keep em coming

 

[Wraith]

Dude, that looks like about 1000 calories...gotta eat more than that. Go to fitday.com and figure out exactly how many cals you're taking in and the macronutrient breakdown. Buy a food scale and weigh your meals to be sure.

Alright,
I adjusted my diet slightly and used fitday to break it down:

Cals Fat Carb Protein
Coffee, regular, NS as to ground or instant 18 0 4 1
Milk, cow's, fluid, 1% fat 102 3 12 8
Egg, white only, cooked 82 0 2 17
Egg, yolk only, cooked 61 5 0 3
Tuna, canned, water pack 387 3 0 85
Myolex 280 2 24 42
Orange juice 111 0 27 2
Peanut butter 95 8 3 4

Totals 1136 21 71 162

I see right of the bat I am getting too much protien, not sure about carbs? is that high? What should I change to get this right?
Im :
205lbs
25% bf ?
BMI ?
Work out mon-thur

 

[krayziefresh]

I would recommend a body for life type approach. Shoot for empty stomach cardio at least once a week and hit the weights about every second day. Do no less than 20 minutes of cardio with each session. In that 20 min go from low intensity to high intensity to low intensity to high intensity, its good for depleting glycerin storage. Have your diet consist of 40% protien, 30% carbs and 30% fat. Take off sunday and use it as a cheat day so you don't find yourself splurging through-out the week days. You should find this diet not too difficult to follow and come out with awesome results. I know my brother followed this diet and he went from fat to ripped in 12 weeks while throwing on about 10 lbs of muscle mass. Give it a try, for more information on the diet try a search in the forums, there are differently tweaked styles of this diet but all are pretty much the same

 

[Millie]

still not enough calories, you need twice as much. start by multiplying your weight by 12 (205 x 12 = approx. 2500). if you are not losing any weight then go to bodyweight x 10 (205 x 10 = 2050).

 

[Scythian_Blade]

For information on CKD or TKD check out Lyle McDonald's book(sorry forgot title, easy to find on google) or Rob Faigin's Natural Hormonal Enhancement.

Start your cutting at about 12-13X bodyweight in kcals to keep your metabolism as high as possible for as long as possible. Never go below 10X bodyweight in kcals. Rather increase activity level before that happens. For you, that is between 2400-2600 kcals/day for 12-13.

To help you make better food selections...
1) Don't use milk while cutting due to the high galactose content (simple sugar). Even though milk has a low glycemic index overall, it ranks very high on the insulin index. It can also cause bloating in some.
2) Don't use orange juice either. The low GI fructose preferentially fills liver glycogen stores. It is also a poor choice for a postworkout meal for this same reason and its low GI value/slower absorption. If you want to include fruit, try strawberries or blueberries in small amounts. You'll receive greater antioxidant and health benefits compared to a citrus fruit and you won't sabotage your fat loss.

Add some clean fats to your diet.
For omega 3's try adding flax oil and or fish oil to your diet (barlean's flax oil is excellent in taste and can be found at any whole foods market) I am for 6-10 grams combined EPA/DHA per day.
Use extra virgin olive oil and mixed nuts/peanut butter etc. to obtain plenty of monounsaturates.

For carb sources, use mainly fibrous vegetables and low GI carbs. Oatmeal and yams are a decent choice. Use most of your active carbohydrates in and around your workouts to help prevent fat accretion and fill muscle glycogen stores effectively.

Aim for at least 1 gram per pound of bodyweight in complete protein everyday. drink at least 1 gallon of water.

Hope this helps.
-Blade

 

[frankenfurter]

Aim for at least 1 gram per pound of bodyweight in complete protein everyday. drink at least 1 gallon of water.

Is it one gram per pound of actual bodyweight or lean body mass? I've heard contradicting advice on this.

Very informative post, BTW.