Looking for the bodybuilding gods advice

[Manny735]

Hello...Im 5.11 fat as $uck...got married in 2004 weighed 210...4 years later 255 pounds...need to lose 30 pounds by June 01.

In 2000 i weighed 290 pounds..had sleep apnea..blah blah...lost 80 pounds on lo-carb and lots of supersets and cardio...i was going religously...wasnt putting on much muscle but i was lean.

Now i am like boat...

Back in 2007 i hired a trainer for 4 mounts got down to 215...

Now i am at 255...I have cut out booze now....i started 10 days ago low carb...less carbs as possible.

I am doing cardio 6 days a week..40 minutes and weights 5 days a week.

Morning 8 am ...6 egg whites..protein,half banana water

11 am..2 servings of low fat yogourt.

1 pm..some of you are gonna cringe when i tell you this.
I go to McDonalds and i order a Double Quarter pounder with extra veggies(no sauce ...and i add 2 extra patties...extra tomatoes and pickles.(NO BUN)...i eat it with a fork and knife..(this is the bright moment in my day)

4pm-Bag of popcorn low fat.

Gym at 530-7

Dinner at 730 Chicken and Veggies or Chicken Strips or some other meat.


What do you guys think..i feel leaner but can i improve?I cant pack lunch ..i dont want to make excuses it just aint gonna happen.

What can i do to improve this?I have tons of energy and have no problems with my workouts...im doing one body part a day 4 set of 15..3-4 excercises.


Thank you very much for looking at my story and please help please.

[Manny735]

Morning Bump....anyone please help?

[D7M]

Uh, diet, bro.

You can't go to Mcdonalds every day and expect to stay trim.

Popcorn has gotta go if you're serious.

Why can't you pack a lunch?

[Narkissos]

The popcorn isn't a real issue for me... It could fit into a diet plan, if there was an actual diet plan.

...but there isnt'.

Glad to hear you're trying to get back on track mate.

I would suggest that you read this thread first: http://forums.steroid.com/showthread.php?t=75729

Then... revise your diet.

I'll give you a head start however.

Start with a kcal count of 2400kcals --> This is the count adjusted to your primary weight goal.

Work onwards from that point.

Good luck.

-CNS

[Manny735]

Uh, diet, bro.

You can't go to Mcdonalds every day and expect to stay trim.

Popcorn has gotta go if you're serious.

Why can't you pack a lunch?

I dont have a kitchen bro...i am not a bum or anything but i am in school right now and i am in a dorm/university.

Low carb is not the way to go?

[Manny735]

The popcorn isn't a real issue for me... It could fit into a diet plan, if there was an actual diet plan.

...but there isnt'.

Glad to hear you're trying to get back on track mate.

I would suggest that you read this thread first: http://forums.steroid.com/showthread.php?t=75729

Then... revise your diet.

I'll give you a head start however.

Start with a kcal count of 2400kcals --> This is the count adjusted to your primary weight goal.

Work onwards from that point.

Good luck.

-CNS

Thanks bro im still a LITTLE confused...that link is great but i am still confused.

[Rugger02]

Are you confused about food choices? Or how many of each nutrient you should be eating? Which parrt has got ya stumped?

[Manny735]

Are you confused about food choices? Or how many of each nutrient you should be eating? Which parrt has got ya stumped?

Rugger02,

Thanks for responding..cant it be simple.?..i am trying to get lean...i work out like a machine...im trying to go low carb and then i will find a maintenance program.after June 01 2009

Im 255...5'11 really thick build...i can lift a $hit load of weight..im just look like a square in a suit...i need help.

Looking at my diet ..what do i need to replace?

Thanks

[Rugger02]

Morning 8 am ...6 egg whites..protein,half banana water

Does "..protein," mean a whey protein shake or were you just specifying that you're getting your protein from your whites? If it's a shake, it's not necessarily bad to maybe have one scoop of whey upon waking while you're cooking up your breakfast. It helps get your body some fast nutrients after your night-long fast. I would however add about 3/4C oats to this meal

11 am..2 servings of low fat yogourt.

This is more of a snack. You could keep this here, but I would add some real food here too, some lean protein and a small portion of a low GI carb.

1 pm..some of you are gonna cringe when i tell you this.
I go to McDonalds and i order a Double Quarter pounder with extra veggies(no sauce ...and i add 2 extra patties...extra tomatoes and pickles.(NO BUN)...i eat it with a fork and knife..(this is the bright moment in my day)

This may be the bright moment for you, but it's certainly not for your body. You know this. If you want your diet to work for you, you need to let go of some of life's little pleasures. Create a healthy meal here based on what you're able to eat, have time to prepare etc...

4pm-Bag of popcorn low fat.

Again, this is a snack. You can work this into your daily totals as Nark said, but it's not a meal in and of itself.

Gym at 530-7

Make sure you're getting proper PWO nutrition immediately after working out.

Dinner at 730 Chicken and Veggies or Chicken Strips or some other meat.


Chicken and veggies is good. Lean steak and veggies or brown rice is good. Breaded chicken strips... less good...


A little fat free cottage cheese or casein shake before bed is a good idea. Even some leftover beef from dinner before bed works.



Now, here's what you need to do. You gotta take the time to look up the nutrition facts on all the foods that will be used in your diet.

Portion your meals so that you end up with 2400 calories total as Nark said.

There are 4 calories in a gram of protein, 4 in a gram of carbohydrates, and 9 in a gram of fat.

Start off by making 40% of your daily calories in protein, 40% in carbs and 20% in fats.

You'll need to re-post your revised diet and we'll go from there. I hope that simplifies it a little. Any questions don't hesitate to ask.

[Manny735]

Morning 8 am ...6 egg whites..protein,half banana water

Does "..protein," mean a whey protein shake or were you just specifying that you're getting your protein from your whites? If it's a shake, it's not necessarily bad to maybe have one scoop of whey upon waking while you're cooking up your breakfast. It helps get your body some fast nutrients after your night-long fast. I would however add about 3/4C oats to this meal

11 am..2 servings of low fat yogourt.

This is more of a snack. You could keep this here, but I would add some real food here too, some lean protein and a small portion of a low GI carb.

1 pm..some of you are gonna cringe when i tell you this.
I go to McDonalds and i order a Double Quarter pounder with extra veggies(no sauce ...and i add 2 extra patties...extra tomatoes and pickles.(NO BUN)...i eat it with a fork and knife..(this is the bright moment in my day)

This may be the bright moment for you, but it's certainly not for your body. You know this. If you want your diet to work for you, you need to let go of some of life's little pleasures. Create a healthy meal here based on what you're able to eat, have time to prepare etc...

4pm-Bag of popcorn low fat.

Again, this is a snack. You can work this into your daily totals as Nark said, but it's not a meal in and of itself.

Gym at 530-7

Make sure you're getting proper PWO nutrition immediately after working out.

Dinner at 730 Chicken and Veggies or Chicken Strips or some other meat.


Chicken and veggies is good. Lean steak and veggies or brown rice is good. Breaded chicken strips... less good...


A little fat free cottage cheese or casein shake before bed is a good idea. Even some leftover beef from dinner before bed works.



Now, here's what you need to do. You gotta take the time to look up the nutrition facts on all the foods that will be used in your diet.

Portion your meals so that you end up with 2400 calories total as Nark said.

There are 4 calories in a gram of protein, 4 in a gram of carbohydrates, and 9 in a gram of fat.

Start off by making 40% of your daily calories in protein, 40% in carbs and 20% in fats.

You'll need to re-post your revised diet and we'll go from there. I hope that simplifies it a little. Any questions don't hesitate to ask.

Thanks for the help man...people like you on this site are truely an asset....thanks for taking the time.