New to all this Need Help Cutting

[dmojo420]

Ok I will start off by telling u my statistics. Im 20 6'4 238 somewhere between 16-20 % bf. I am wanting to lose fat by cardio and diet alone. Although i can get my hands on clen and t3 if i need to. I have no clue how to come up with the proper calorie intake and what of it should be carbs protein fat etc. I just eat whatever and whenever i can. I would like to have a strict diet where i eat an exact amt. of things at the same times everyday. I think im suppose to have 6 meals with stuff like egg whites, chicken breast, steak, veggies, flax(whatever that is) and protein shakes i dont know how much of each and at what times. I plan on running everyday at the track, but i dont know how much cardio i should do and if running is all i should do. I workout eod. It would be great if someone could come up with a diet for me and amt. of exercise for me so i can cut up! I will follow it religiously and post results and questions as they come. I have searched the site and i have a hard time understanding how to figure the number of cals from each source is. I figure i need about a 3000 calorie diet but dont know how to come up with a good one. Any help would be greatly appreciated! Brandon

[dmojo420]

For anyone who saw the thread a while back where i was thinking of steroids! I changed my mind and want just strict diet and cardio like yall suggested but i have no clue on what i should eat and at what times.

[dmojo420]

Any help would be great or someone tell me a place to look that can help me come up with a proper diet!

[dmojo420]

Im sure you all are all thinking i need to read the sticky at the top! Well i did and i still dont know how to figure out the correct stuff for me. There is a lot of stuff in rambo's sticky that i dont understand to. Plz help me or give me a suggestion on how to answer my questions.

[hawktribal]

what do you not understand specifically bro?

[dmojo420]

first off what is flax and how do i get it! second how to calculate the right amts for me? Or how to calculate any of it. I would like to know exactly what i could eat and at what times for optimum cutting.

[dmojo420]

thx for responding btw I also dont know if for protein shakes it should be just straight whey and how i get the right carbs and fats!

[Zvonimir]

dmojo420, although I am to seeking diet advice as well I may be able to point you in the right direction. I went from 270lb's to approx 185lb now, so I have some idea of what to do.

Bodybuilding.com has a ton of articles on everything health/nutrition related. Try these links:

Start with, diet basics: http://www.bodybuilding.com/fun/par53.htm
Then try, diet creator: http://www.bodybuilding.com/fun/south9.htm

From Wikipedia: “Flaxseed oil is suitable for human consumption, if it is very fresh, refrigerated and unprocessed, and is used as a nutritional supplement. It is rich in *****-3 fatty acids, especially alpha-linolenic acid, which appears to be beneficial for heart disease, inflammatory bowel disease, arthritis and a variety of other health conditions. Flaxseed also contains a group of chemicals called lignans that may play a role in the prevention of cancer.”

Hope this helps.

[dmojo420]

Ok im going throught the sticky and asking all questions as i come to them!How do i get the 50% dextrose and 50% maltodextrin! Can u buy powders to put in a shake? I dont understand about the fibrous veggies and why they dont count or which ones to eat. i dont understand the seperation of carbs and fats. I dont really know about the supplement section if there a must and where to get them. And the cheat meal is kinda confusing how often can and what is a good example of a cheat meal. The cardio part i understand. Is jogging good for cardio or do i need to do more and what time should i do cardio. Here is a start on questions lol.

[Zvonimir]

I wouldn’t suggest even buying any dextrose or malto. In a nutshell, its sugar. The reason people use them is debatable, I’d suggest you just eat a banana and some oats with your post workout shake. Fibrous veggies, the darker green the better, I would count them into your daily intake. With carbs/fats, I eat 6 meals a day with the first 3 meals being the only ones with carbs (including the PWO carbs). As far as supplements go I wouldn’t worry about them to much, get yourself some whey protein, and a multivitamin and that’s all you need; the important issue is the diet. I wouldn’t even bother with a cheat meal at this point, but a cheat meal is just that, a meal you can cheat with a bit… my favorite is pizza, but that doesn’t mean the whole pie, just a few slices or something. Generally I cheat 1 time a week on Sunday.

Cardio, get yourself a heart monitor wrist watch. I have one and if I didn’t I don’t know where I’d be right now without it. Your need to figure your THR (target heart rate) this is the zone you need to do your cardio. Generally jogging and running are a bad idea, you need to powerwalk for 30-40 minutes at 70% THR for me its around 148BPM.

Hope this helps, also try google.com a bit.

[dmojo420]

It is starting to make more sense to me thanks alot for all the help Z!