Can someone help me with my diet?

[SuperBeast86]

Ok so I need help with my diet. Now I know you are all going to flame me, but please don't.

I will list all my stats, and if someone is nice enough out there and knows whats its like to be a newb, and how hard it is to get the RIGHT diet, please help me!

I don't want to screw it up, I want to do it, I am dedicated, and I want to do it right the first time.

I have read alot of information on here for the past week, and am very grateful for those who post that information. I learned alot, but just asking for someone to help me write a diet up...

(PLEASE if your going to flame me, don't.

Stats - 260lbs
- 6'2"- 3"
- Bf% (Unknown)


Goals - I currently weigh 260lbs. I want to get to a good weight, as fast as possible so I can start to mass! I was thinking around 220lbs, but am not to sure, just what ever is the best weight to start to mass.

I do work out. Monday - Chest
Tuesday - Back
Thursday (Tri's and legs)
Friday - Bicepts, and shoulders.

I do throw in cardio 4 days a week as well. I jog about 3km's.

Any help with my routine will be great as well, or even a better way of cardio.

Please guys, and help will be great as I am desperate to shread this stuff off.

Thanks,

[Squatman51]

well whats your diet like now.... and if your looking to lose fat i would do mornng cardio, empty stomach 4-5 days a week

[SwoleCat]

You are going to have to at least present some kind of formal outline to the board for critique as no one is going to produce an approach for you.
(Unless you hire someone to do the work for you like a trainer/nutritionist/etc)

Read the posts atop the forum here that are the "STICKIES" and use those a good general guides to get set up and on your way.

~SC~

[SuperBeast86]

My diet -

Cardio THEN lift weights - 7:30am.


9:00 am
Meal one/PWO - Protein shake, bowl of grain cereal, 8 eggs.


11:30 am
Meal two - Protein shake, lean ground beef, and some brown rice..


3:30
Meal Three - Veggies, oatmeal.

5:30
Meal Four - Shake, or protein bar.


8:00
Meal Five - Protein shake, 2 chicken breasts.

10:30-11:00
Meal six - Small, snack, almonds or something.

Any help man will be great.... Need to get this all ready for monday. Thank you for replying as well.

[SwoleCat]

Again, see the stickies atop the page as that is horrid. Read the "HOW TO CUT" sample approach and come up w/your outline. Cardio 4 days a week should be changed to 6 to 7 days a week, and stop running/jogging if it's fat loss you are after. You will want to use a 65-75% MHR protocol for lipolysis.

As well, cardio THEN weights is about the worst thing you can do.

I am not a supporter of weights then cardio in and of itself, but cardio then weights has to be one of the most counter-productive practices that can be executed.

~SC~

[SwoleCat]

BTW, a protein bar is not a meal, neither are some almonds or "something" as you said, and neither is oatmeal and vegetables.

~SC~

[Myka]

My notes in bold...overall we need some macro information

My diet -

Cardio THEN lift weights - 7:30am. First thing I see wrong...if you do cardio and weights together do weights first IMO


9:00 am
Meal one/PWO - Protein shake, bowl of grain cereal, 8 eggs.
If this is PWO...what is preWO? and what is a "bowl"

11:30 am
Meal two - Protein shake, lean ground beef, and some brown rice..
how much is some?

3:30
Meal Three - Veggies, oatmeal.
Protein in every meal!!!!!!!!!!!!!!!!!
5:30
Meal Four - Shake, or protein bar.
Throw away the bars...where is your energy source?(carbs/EFAs)

8:00
Meal Five - Protein shake, 2 chicken breasts.
same question as meal 4

10:30-11:00
Meal six - Small, snack, almonds or something.
same
Any help man will be great.... Need to get this all ready for monday. Thank you for replying as well.

[SuperBeast86]

I thank all for your replys. I have read the "how to cut" sticky already, and pretty well bases mine on the sample diet. I did not understand that diet that well, all it really said was "lean protein" so I don't know how much of what I need.

SwoleCat, you were saying jogging is horrible for fat loss. What should I do instead. Thanks for the tip on the Lift then cardio, SC and newkid. That was really just a rough draft, I just dont know how much rice I should have, how much grain cereal, etc etc...

Weight - 260lbs (not sure of bf%)
Height - 6'2"-3" GOAL - Is to get to a good weight to start massing.

I am very serious on this, and already appreciate the help you guys have given me, I really want to do this and have it ready for monday so I can start, RIGHT.

[SuperBeast86]

Again, see the stickies atop the page as that is horrid. Read the "HOW TO CUT" sample approach and come up w/your outline. Cardio 4 days a week should be changed to 6 to 7 days a week, and stop running/jogging if it's fat loss you are after. You will want to use a 65-75% MHR protocol for lipolysis.

As well, cardio THEN weights is about the worst thing you can do.

I am not a supporter of weights then cardio in and of itself, but cardio then weights has to be one of the most counter-productive practices that can be executed.

~SC~

When you say "You will want to use a 65-75% MHR protocol for lipolysis.
"

I have no idea what that means, I used the search button, could not find anything. Sorry if I am bein a pain in the butt.

[SwoleCat]

65-75% of your max heart rate. Lipolysis is the burning of free fatty acids (fat) for fuel during your cardio session. An intensity above/beyond that percentage range results in the body using glycogen or lean muscle mass (when glycogen/glucose are gone) for fuel, and that is NOT what you want to do.

~SC~

[SuperBeast86]

Ok so basically your saying keep my heart rate within 65-75% of my max heart rate, where as if I go over I will be burning glycogen or lean muscle mass. So I did a search to find your max heart rate, but when I am at the gym, how do you find out your heart rate?

[SwoleCat]

I would look into a Polar heart rate monitor or something similar. I don't trust the ones that are on the machines built in. Once you know what exertion you have to execute, you won't even need the h.r. monitor any longer as you can just go by feel.

I never use any h.r. machine/monitor, I just go by feel and pace.


~SC~