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  1. #1
    3XL
    3XL is offline New Member
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    drastic diet change

    What % of carbs/protien/fat and whatever else there is out there is optimum for a middle aged male new to the iron game that wants to shed several pounds of fat without losing alot of muscle?

    I know very little about diet or healthy eating, hell I used to think a jumbo double cheeseburger, fries and a shake was a well rounded meal!!

    Remember I am VERY new to the fitness world.

    Thanks.

  2. #2
    Big Al's Avatar
    Big Al is offline Retired Moderator
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    Well lets not run just yet. First things first you need to consistly eat well, 5-6 small meals each day. Attempt to eat foods which are low in satruated fat, and have either a good protein or carb value.

    Foods in these categories are:

    Protein

    Tuna
    Chicken
    Salmon
    Egg Whites
    Extralean mince/Beef
    Low Fat cottage Cheese
    Skimmed milk

    Carbs

    Potatos
    Pasts
    Rice
    Cereals/Grains
    Wholemeal bread

    To name but a few!

    Have alook at some of tobey's reciepes in the Receipe Forum.

  3. #3
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    When Als right...he's right...which is all the time I just want to add a couple things. Essential fats are also an important part of you diet. Try to get the majority of your fat from unsaturated fats such as:
    olive oil, olives (a little high in salt), unsalted nuts, natural peanut butter, flax seed oil (health food stores), avacados, fatty fish (salmon, herring, mackerel)

    Also try following this caloric ratio on a daily basis

    40% protein / 40% carbs / 20% fats
    If your are eating 3000 calories per day it works out to
    1200cals / 1200cals / 600cals or 300g protein/300g carbs/67g fats
    (1g pro = 4cals, 1g carbs= 4cals, 1g fats = 9cals)
    So you per meal total based on Als suggestion of 6 meals per day looks like this
    50g protein/50g carbs/11g fat

    **Remember, these are guidelines and these ratios can/should be adjusted if things slow down. Just as we vary our training we should vary our diet to keep the body guessing. Try this for 6-8 weeks and see what happens. Good Luck bro.

    Pete

  4. #4
    Big Al's Avatar
    Big Al is offline Retired Moderator
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    And when Pete's right he's right On

    Also buy a sport nutrition book, they can often be a great reference.

  5. #5
    Aguro's Avatar
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    I would also tell you too take a look at Tobey post on how to calculate your daily cals intake.. It helped me alot.. And maybe use those link from a.r. to get those food profile.. They will help you building or cleaning up your "diet" (i hate that word).. Maybe add this little info that seems obvious once u know it but i got confused because of it ...heh..
    protein g = 3 cals carbs g = 3 cals and fat g = 9 cals
    Good luck bro!

  6. #6
    beenie's Avatar
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    Depending on your goals, low carb has worked very well for me. My rule of thumb, is every gram of carb I take in, is one that I will have to take off with extra cardio, because when you do cardio your body always burns carbs first, and only after carbs are burnt does it look for additional energy sources (like your body fat).

    Protien is the food source that muscles grow.

  7. #7
    MarkyMark's Avatar
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    Carbs are the DEVIL >...... ( Waterboy )

    You must cut down on carbs ..... but not out .... Protien high , carbs and fats low ...

    give us some stats and we'll see what we can do ...

  8. #8
    PaPaPumP's Avatar
    PaPaPumP is offline Retired Moderator
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    Originally posted by Big Al


    Foods in these categories are:

    Protein


    Extralean mince

    I still don't know how the hell you guys still get away with that.




    XL..make sure to weight train while dieting to preserve muscle.

  9. #9
    3XL
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    MM, here are the stats;

    HT; 6'4"
    WT; 266lbs.
    Chest; 52"
    Arms 16 1/2"

    I used a "fitness" calculator to guesstimate my body fat, but it only said 20 something %, I know I am higher than that, hell 40 years of pepsi, ice cream, beef and potatoes, is not a real "lean" diet.

    I am trying to up my protien intake, I have a fridge full of chicken breasts, and a ton of tuna in the cabinet not to mention protien shakes and a dozen different supplements in capsule form.

    Wife says I have gone stark raving mad

  10. #10
    Pete235's Avatar
    Pete235 is offline Retired Moderator
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    Originally posted by 3XL
    Wife says I have gone stark raving mad
    She is now part of a collective....all the wives and g/f's of the members here feel the same way.

  11. #11
    GenuinePL's Avatar
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    Good job Al and Pete.

    Papa you always find a way of finding something non-ordinary, don't you, JK bro

  12. #12
    Tobey is offline Retired IRON CHEF Mod
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    3xL

    3XL,
    Dieting is not only very importaant in your overall workout routine but in maintaing a healthy life stlye as well. The guy's have given you some sound advice and there is not much more that I could add that would be that much different. Augure made a comment on a post on how to calculate your caloric intake. Take a look at it and tell me what you think. Also take a look at figuring out your training intensities. This can tell you have hard you need to push your cardio to burn off body fat in your present shape, heart rate, ect. Good luck with your diet, and do not get discouraged. A diet can take a long time to develope and it has to be constantly monitored to keep it going right. You'll do fine, aand before long your wife will be able to see the difference and she will apperciate the detication that you have shown toward your new goals.
    IC

    PS. If you have any questions at all, PM me or any of the other MODS here and we'll do what we can to get yu on the right track. Good luck Bro!
    The Iron Chef

  13. #13
    3XL
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    Tobey;

    Where is the post you referred to on caloric intake?

    Thanks .

  14. #14
    Tobey is offline Retired IRON CHEF Mod
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    3XL

    Hey Bud,
    Jason has moved it to the Educational threads. Go to the top of the streiod forums. You'll see the educational forum listed above it. It is in a 2 part series. The first being how to determine your caloric intake and the second being Tables on how to dtermine your caloric intake. If you have any questions such shoot me a PM.
    IC

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