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Starting off right

Behemoth

Behemoth

Aberration
Platinum
I had recieved advice in the past to take the fat off first then go on your first cycle. I did not heed the warnings. I weighed 262 at the time...I shot up to 307...I have never been anywhere near 260 again.

My body fat percentage is 24%. I'm 36.

I weigh 291. I'm 6 foot 2 inches.

The diet is no where near this strict now. But this is what I was thinking...

Meal 1- Protein Powder with water, 1.5 cups of oats, Splenda
Meal 2-Chicken Breast, Sweet Potato
Meal 3-Chicken Breast, Green Beans
Meal 4-Protein Powder with water
Meal 5-Chicken Breast, Green Beans
Meal 6-Protein Bar

I am currently walking about 3 miles a day. In the last two weeks I have shed 10 lbs with no real strength loss.

I am not using any fat burners or anything at this juncture.
 
I've had amazing success loosing water and fat with a diet of eating only:
- lean animal flesh
- colorful veggies
- real eggs
- real yogart
- limited hard cheese
- decafs and water

All simple sugars, including flours, are avoided.

Energy goes up, water pours out, and fat burns off, especially in the face and waistline.

The only problem is .... It is boring.
 
bump...just looking for some input...thanks for the help.
 
Here is what I had in mind. The calories seem a little low. After using one of the calculators for fat loss...it said my calorie intake should be around 3000...the calorie intake that I have come up with is 1963. Let me know what I should switch up or if I am totally off base.

Proposed Diet

8:30 AM
Meal 1- Protein Powder with water, 1.5 cups of oats, Splenda
660 calories, 57 g protein, 87 g carb, 12 g fat

11:30 AM
Meal 2-Chicken Breast, Sweet Potato
411 calories, 47.4 g protein, 41.4 g carb, 5.3 g fat

2:30 PM
Meal 3-Chicken Breast, Green Beans
336 calories, 50.4 g protein, 17 g carb, 5g fat

5:30 PM
Meal 4-Protein Powder with water
220 calories, 42 g protein, 6 g carb, 3 g fat

8:30 PM
Meal 5-Chicken Breast, Green Beans
336 calories, 50.4 g protein, 17 g carb, 5g fat

Total Calories: 1963
Protein: 247.2
Carbs: 168.6
Fat: 30.3

Workout at 630.

Cardio in the morning.
 
Last edited:
1.5 grams of protein per pound. And keep carbs very low. Adding in a high once a week. Simple formula which works wonders.
 
Thanks for the help. Any other input is welcome.
 
What changes do I need to make?

366.5 is the recommended grams of protein. Figurin at 1.5g per pound of body weight. With my plan I am only getting 247.2 g of protein.

What can you add to your diet to create a high day? Do you still eat clean on your high day?

A couple of guys at my gym that have won their divisions in the Arkansas show, said that you have to eat the same things at the same times every day. He is also the one that took my skim milk away.

Just looking for more input.
 
thebigbabboon said:
What changes do I need to make?

366.5 is the recommended grams of protein. Figurin at 1.5g per pound of body weight. With my plan I am only getting 247.2 g of protein.

What can you add to your diet to create a high day? Do you still eat clean on your high day?

A couple of guys at my gym that have won their divisions in the Arkansas show, said that you have to eat the same things at the same times every day. He is also the one that took my skim milk away.

Just looking for more input.
Click to expand...
Just make sure you stay away from the cheeseburgers and hotdogs.
 
Recruit said:
Just make sure you stay away from the cheeseburgers and hotdogs.
Click to expand...


And I would love to see your happy tail in the gym every now and then...
 
How many calories do I need to add?

My wife and I were looking at her diet. And in comparison, what I am proposing seems low.

I gain muscle and fat very easy. So I'm hesitant to add to many calories.

Any suggestions on what to change? Reaching out for a little help.
 
Recruit said:
Does this mean your ready to start puking in between sets again?
Click to expand...

I do miss the good ole days. The best workouts I have ever gotten in.
 
Giving this a bump for the day crew to take a look at. Needing a little help with changes...if I need to add cals...where do i need to add them...any input is greatly appreciated.
 
indeed, it's too low. How many times/week do you train? Lifting? cardio?

You should be eating @ the 2700 cals/day range, to make this sustainable. Sure, eating 2000 you WILL lose weight, but your risk or dropping LBM AND stalling very fast is too high.

Increasing calories will help you drop weight at a reduced rate, but if your training is on key, you will not lose LBM.
 
pintoca said:
indeed, it's too low. How many times/week do you train? Lifting? cardio?

You should be eating @ the 2700 cals/day range, to make this sustainable. Sure, eating 2000 you WILL lose weight, but your risk or dropping LBM AND stalling very fast is too high.

Increasing calories will help you drop weight at a reduced rate, but if your training is on key, you will not lose LBM.
Click to expand...

Lifting 4 days a week.

Cardio 5 days a week. 60 minutes a day. Walking.

Where do I need to add the additional calories? It seems like I'm eating all the friggin time now.

Thanks for your help.
 
get some omega-3 fish oils... 9cals per gram of fat ya know ;)

I use Ascenta NutraSea - Original (Lemon Flavour). not cheap but probably one of the best fats you can buy.

this is what theie info had to say...

The two omega-3 fatty acids required by the body are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Oils from fatty fish are nature's best source of EPA and DHA. Comparatively, flax seed oil contains a high concentration of omega-3s but in a form called alpha-linolenic acid (ALA). For the body to use ALA it must first convert it to EPA and DHA. This conversion process is very inefficient and results in less than 10% of the ALA being converted to EPA and DHA.

hope this helps...
 
looking to lean said:
get some omega-3 fish oils... 9cals per gram of fat ya know ;)

I use Ascenta NutraSea - Original (Lemon Flavour). not cheap but probably one of the best fats you can buy.

this is what theie info had to say...

The two omega-3 fatty acids required by the body are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Oils from fatty fish are nature's best source of EPA and DHA. Comparatively, flax seed oil contains a high concentration of omega-3s but in a form called alpha-linolenic acid (ALA). For the body to use ALA it must first convert it to EPA and DHA. This conversion process is very inefficient and results in less than 10% of the ALA being converted to EPA and DHA.

hope this helps...
Click to expand...

agreed.

You can start by addind 1tbsp Flax in the morning, and 2 Tbsp in the evening (far away from your PWO shake or any other high GI carbs though).

Those are 360 cals right there. You could eat some nice salmon here and there (reduce flax on salmon days) as well
 
Just thought I would post an update...

I am down to 267 lbs.

My strength levels have actually gone up.

Dropping the weight slowly.
 
Can you post your current diet, or is it like the one you posted awhile back? I'm looking for other ways to get my protein in without more calories. I'm preparing to move so money is tight, pork chops cheaper and more meals then chicken so getting my protein from that and Protein powder, liquid egg whites, cottage cheese and such.

In august I should have ample money for my food, my wife starts law school then and get scholarship so that frees my personal account funds. I'm 213 now, started at 255. I eat around 230g of protein. And since you were so big and gained strength I'd like to see what you are eating, if you don't mind.
 
It is closer to the 1900 range.

That gives me a little room to cheat if I need too...with my work sometimes I am in a position that I have to eat at restaurants that arent very beneficial to loosing weight...

It is working so far.

Strength levels are actually going up. The weight is falling off.
 
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