Vets, I Need Help Losing Bodyfat!!!

[THE PROTOTYPE2000]

I've been away from the gym over a year attending to personal and professional interests. I'd like to get some opinions on my plans to lose bodyfat, naturally. I'm 28 years old, 6'3" 256lbs and 18-19%bf. My goal is 8%bf in a 12 week span. I'm only going to be using the E/C stack through out. I'm going to multiply my calories by 12 and start there(3,000 calories)using the macros of 40% Carbs/35% Protein/25% Fat. Then, gradually work myself down to the 2400-2500 area with the macros of 45% Protein/30% Carbs/25% Fat. I'll also start out with AM Cardio on the Treadmill at 30 minutes three times a week on a non-lifting days always on an empty stomach. Then, try to work up to 45 minutes a day on non-training days on an empty stomach. What do you think??

 

[THE PROTOTYPE2000]

My meals will be spread over 6-7 meals a day, including a p/w shake, which will consist of 1/2 cup of Dextrose and 2 scoops of Protein Powder(Optimum Nutrition)). Little to no Carbs with my last meal.

 

[THE PROTOTYPE2000]

Come on, Vets. Take a look, fellas and help me out...

 

[PatBateman]

I would say:

1. start slow and work your way up to harder cardio levels
2. consider using NYC over ECA, just personal preference for me
3. consider dropping your carb intake to a much lower 10-20%, and then only eat complex carbs and avoid sugars at all costs, except the pw dextrose
4. post your diet on the diet board for "Mr. X" to review.

 

[georgie24]

1.DIET
2.CARDIO/WEIGHTS
3.ECA/NYC
4.FINA
5.ROIDS/WEIGHTS COMBO!!

IN THAT ORDER

 

[Johnny Cut]

SO many people underestimate the power of the diet, Seriously tho, talk to MR X, he is a wealth of knowledge. Diet and cardio are key in dropping BF, I also am a fan of ECA stacks like hydroxycut, etc....

 

[Jman88]

Your diet sounds good but I would decrease the carbs even more.

Maybe low intensity cardio every morning on an empty stomach along with an ECA/NYC combo.

 

[tbro]

Look!! It is extremely hard to jump goals until you decide in your life what habit reformation you are going to undertake. Make 10 different mini goals and make them rungs of the ladder so to speak as you go along.....you have to allow yourself 4 slip up days in this period for breaking your promise to yourself. When these happen know that you have to make up for the day you missed and the extra you added.....almost like two days then. Use fast acting anabolics along with a much lower intake of carbs. I want to warn you.....there is no power alive like a deprived weightlifter craving carbs.....it is terrible fighting with your alter-ego about these things......nothing is better than the finish line, but you are going to hit potholes on the way so mini goals one at a time and believe in the concept of time

 

[Jman88]

Your diet sounds good but I would decrease the carbs even more.

Maybe low intensity cardio every morning on an empty stomach along with an ECA/NYC combo.

 

[THE PROTOTYPE2000]

Guys, should I drop my carbs to the 250-270 range and gradually decrease them from there? The reason I say gradually is I don't want to lose TOO much muscle by dropping my carbs too fast. My carbs will center around Oatmeal, Sweet Potatoes, Brown Rice, Broccoli, Cauliflower, and Salad except post workout which will be Dextrose. I'll also be taking in at least 1 gram of Protein per bodyweight(255-265grams) a day while gradually decreasing carbs. I won't be using ANY anabolics just pharmaceutical grade Ephedrine HCL, Caffeine tabs, Vitamin C, and a Multi Vitamin. I'm going to start the AM Cardio at 25 minutes a day on non-training days(Tuesday, Thursday, and Saturday)on an empty stomach. Then, try to work myself up to 45 minutes. I'll weight train on Monday, Wednesday, and Friday keeping them under 1 hour each session. Sounds good?

 

[Silent Method]

19% bf to 8% bf in 12 weeks is to much to quick. It can be done and you could even maintain it, but you will lose muscle that you could otherwise keep.

The answers to your questions are available on the net. Got to go, but I'll try to bump this with more info in a bit.

 

[bmit]

Yup, up your protein and drop some carbs. Eat your carbs in the AM and post workout. When you eat carbs try to keep your fat intake low with your carb meals. Basically: DON'T COMBINE FAT AND CARBS IN THE SAME MEAL. Carbs cause insulin release and the fat you consume will be shuttled away for storage.

 

[deppnade]

Guys, should I drop my carbs to the 250-270 range and gradually decrease them from there? The reason I say gradually is I don't want to lose TOO much muscle by dropping my carbs too fast. My carbs will center around Oatmeal, Sweet Potatoes, Brown Rice, Broccoli, Cauliflower, and Salad except post workout which will be Dextrose. I'll also be taking in at least 1 gram of Protein per bodyweight(255-265grams) a day while gradually decreasing carbs. I won't be using ANY anabolics just pharmaceutical grade Ephedrine HCL, Caffeine tabs, Vitamin C, and a Multi Vitamin. I'm going to start the AM Cardio at 25 minutes a day on non-training days(Tuesday, Thursday, and Saturday)on an empty stomach. Then, try to work myself up to 45 minutes. I'll weight train on Monday, Wednesday, and Friday keeping them under 1 hour each session. Sounds good?

bro, no offense, but u say u have been out of the gym for over a year, and u are pushing 20% bodyfat, your concern shouldnt be keeping all the muscle, but shedding fat, being u havent lifted in over a year just worry about the fat bro, and ask Mr.X, he is the man for me when it comes to diet...

 

[THE PROTOTYPE2000]

No offense taken, bro. I REALLY appreciate the advice. So, just take in carbs the majority of my Carbs before and post workout. Also, I already spoke to Mr.X and his diet critique was AWESOME!!

 

[deppnade]

No offense taken, bro. I REALLY appreciate the advice. So, just take in carbs the majority of my Carbs before and post workout. Also, I already spoke to Mr.X and his diet critique was AWESOME!!

im curious to hear what he had to say

 

[Quadsweep]

SO many people underestimate the power of the diet, Seriously tho, talk to MR X, he is a wealth of knowledge. Diet and cardio are key in dropping BF, I also am a fan of ECA stacks like hydroxycut, etc....

I disagree with the cardio part. its all in the diet.

Quad

 

[Quadsweep]

Try a diet like this:

Goal: Gain Muscle and Lose Fat
3800

Meal #1
2 whole eggs + 4 egg whites
5 oz. 93% lean beef
3/4 cup oatmeal before cooking
1 TBS Flax Oil

Meal #2
Protein Drink: 3 Scoops whey, 4 TBS whipping cream (2 oz.), and 18-oz
water
or
5 oz beef and 5 oz chicken breast or 1 cup cottage cheese, 1 apple

Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 3/4 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

Meal #4
3 Scoops Whey
4 TBS whipping cream
18 oz water
or
5 oz chicken breast and 5 oz beef or 1 cup cottage cheese, 1 apple

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

Meal #6
2 whole eggs + 4 egg whites, 5 oz. 93% lean beef , 1 cup vegetables
Or: 5-oz chicken breast and 5 oz beef, 1 apple
Or: 3 Scoops Beverly Ultra Size, 4 TBS whipping cream, 18 oz water

 

[nikolai_bolkov]

Guys, should I drop my carbs to the 250-270 range and gradually decrease them from there? The reason I say gradually is I don't want to lose TOO much muscle by dropping my carbs too fast. My carbs will center around Oatmeal, Sweet Potatoes, Brown Rice, Broccoli, Cauliflower, and Salad except post workout which will be Dextrose. I'll also be taking in at least 1 gram of Protein per bodyweight(255-265grams) a day while gradually decreasing carbs. I won't be using ANY anabolics just pharmaceutical grade Ephedrine HCL, Caffeine tabs, Vitamin C, and a Multi Vitamin. I'm going to start the AM Cardio at 25 minutes a day on non-training days(Tuesday, Thursday, and Saturday)on an empty stomach. Then, try to work myself up to 45 minutes. I'll weight train on Monday, Wednesday, and Friday keeping them under 1 hour each session. Sounds good?

If you do this you will meet your goals, no need for any additional complexities.

The hard part is sticking to the plan. Stick to this and don't look back for 90 days, then reasses. Change creeps up on you, you look in the mirror every day and nothing happens, but when you finally forget about it, is when the you'll notice. It's a mind game.

 

[THE PROTOTYPE2000]

Ok fellas, how does this sound? 255 grams of Carbs(1020 Calories), 255 grams of Protein(1020 Calories), and 85 grams of Good Fat(765 Calories). Is this a good starting point along with AM Cardio 3 times a week on Non-Training Days? What do you think?

 

[Texas Ranger]

Looks good, bro! I'll bump you!!!

 

[deppnade]

Try a diet like this:

Goal: Gain Muscle and Lose Fat
3800

Meal #1
2 whole eggs + 4 egg whites
5 oz. 93% lean beef
3/4 cup oatmeal before cooking
1 TBS Flax Oil

Meal #2
Protein Drink: 3 Scoops Beverly Ultra Size, 4 TBS whipping cream (2 oz.), and 18-oz
water
or
5 oz beef and 5 oz chicken breast or 1 cup cottage cheese, 1 apple

Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 3/4 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

Meal #4
3 Scoops Beverly Ultra Size
4 TBS whipping cream
18 oz water
or
5 oz chicken breast and 5 oz beef or 1 cup cottage cheese, 1 apple

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

Meal #6
2 whole eggs + 4 egg whites, 5 oz. 93% lean beef , 1 cup vegetables
Or: 5-oz chicken breast and 5 oz beef, 1 apple
Or: 3 Scoops Beverly Ultra Size, 4 TBS whipping cream, 18 oz water

i take it you are a ectomorph, or at most ecto-meso?

you dont think there is a reason that the pros do from 1 hour to 3 hours of cardio a day? personally, if i just did that diet with no cardio i am not getting my 6 pack etched how i like em, and many agree, but i dont want to start the diet/cardio argument, i just think that diet will not lead to a 6 pack whatsoever, maybe for u, but u might be like dexter jackson, someone who rarely needs cardio to get cut up, just my thoughts

 

[SOLID]

Try a diet like this:

Goal: Gain Muscle and Lose Fat
3800

Meal #1
2 whole eggs + 4 egg whites
5 oz. 93% lean beef
3/4 cup oatmeal before cooking
1 TBS Flax Oil

Meal #2
Protein Drink: 3 Scoops Beverly Ultra Size, 4 TBS whipping cream (2 oz.), and 18-oz
water
or
5 oz beef and 5 oz chicken breast or 1 cup cottage cheese, 1 apple

Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 3/4 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

Meal #4
3 Scoops Beverly Ultra Size
4 TBS whipping cream
18 oz water
or
5 oz chicken breast and 5 oz beef or 1 cup cottage cheese, 1 apple

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

Meal #6
2 whole eggs + 4 egg whites, 5 oz. 93% lean beef , 1 cup vegetables
Or: 5-oz chicken breast and 5 oz beef, 1 apple
Or: 3 Scoops Beverly Ultra Size, 4 TBS whipping cream, 18 oz water

you must be an ecto. if I ate like that I'd be smoother than a Sea Lion.

 

[drveejay11]

LOL

 

[THE PROTOTYPE2000]

Up for more opinions!!!

 

[KappaRaider]

Try a diet like this:

Goal: Gain Muscle and Lose Fat
3800

Meal #1
2 whole eggs + 4 egg whites
5 oz. 93% lean beef
3/4 cup oatmeal before cooking
1 TBS Flax Oil

Meal #2
Protein Drink: 3 Scoops Beverly Ultra Size, 4 TBS whipping cream (2 oz.), and 18-oz
water
or
5 oz beef and 5 oz chicken breast or 1 cup cottage cheese, 1 apple

Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 3/4 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

Meal #4
3 Scoops Beverly Ultra Size
4 TBS whipping cream
18 oz water
or
5 oz chicken breast and 5 oz beef or 1 cup cottage cheese, 1 apple

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

Meal #6
2 whole eggs + 4 egg whites, 5 oz. 93% lean beef , 1 cup vegetables
Or: 5-oz chicken breast and 5 oz beef, 1 apple
Or: 3 Scoops Beverly Ultra Size, 4 TBS whipping cream, 18 oz water

I have been using that same diet for awhile now and its done wonders. Beverly NUtrition products are amazing! They are a little more expensive but well worth it. It s good to know someone who works for the company. I live pretty close to the company. There located in Cole spring , KY Go to
www.bodybuildingworld.com for more info

 

[SOLID]

That diet will work wonders for someone who does not usually eat clean...however it would be more of a bulking diet for me.