Help me lose weight!

[fatboy408]

I have been on here for a while not signed up and i am kinda lost. I am 6ft 235. I have lost about 10 pounds in the last 2 months. I have just been eating healthier but have no ideal what i am doing diet wise. From what I was strength wise before and thin I should weigh around 200-210. I know to eat 6 meals a day but I need something realistic. I am on the go all day. I need easy food to prepare and stuff i dont have to heat in the middle of the day. I would like to lose weight natural instead of use t3 and clen. Any help would be great thanks.

[fatboy408]

alright i think i did the math right i need 3361 calories a day to maintain my weight. So I need to take in around 2400calories i guess or should i go less?

[bass]

watch all the videos, great stuff...

http://forums.steroid.com/showthread.php?t=323516

[fatboy408]

i watched those but am still way confused
i am still trying to firgure out want to do and what to read in what order. I am looking at a 40 40 20 diet i guess

[LionsGate]

tupperwares your friend.

those videos along with the cutting sticky should help you set something up for a critique. browse other peoples diets.

get used to cold food.

[fatboy408]

ya i am so lost i want to copy someones diet but there is always something that is not possible for me to do in the middle odf the day. i dont know if some people on here dont have jobs or what i can not workout in the middle of the day

[POPS]

i watched those but am still way confused
i am still trying to firgure out want to do and what to read in what order. I am looking at a 40 40 20 diet i guess

we need some stats first.

age,
height,
weight,
bmr and tdee...

[fatboy408]

age, 28
height, 6ft
weight, 230-235
bmr 3361
tdee...

[fatboy408]

i dont know if that bmr is correct? I cant find the right calculator. i have no clue what tdee is i keep searching and cant get an answer.

[POPS]

so is the bottom line that you cannot heat up food during the day but you can cook or grill food a few days a week and tupperware them and take your meals with you and eat when needed?

[fatboy408]

yes and i have idea how to cook really. I will eat cardboard but not tuna. I just would like to copy someones diet and change it a little from there. i am just lost and clueless at this pointI

[fatboy408]

i am would like to do mostley chicken. Breakfest i can cook anything.

[fatboy408]

My heads spining now. i am going to workout. But with no diet its hopeless looking at my results so far. i am just going to take a bottle of t3 and a bottle of clen mix it with redbull and see if i shit 30-40 pounds out my ass.

[POPS]

yes and i have idea how to cook really. I will eat cardboard but not tuna. I just would like to copy someones diet and change it a little from there. i am just lost and clueless at this pointI

if tuna is out of the question youre going to go with chicken then, to keep it simple. Ill give a very quick example but youll have to goto fitday.com to come up with the macros.

bfast - 6 egg whites and a 1/2 cup of oats, multi vitamin, fish oil

meal 2 - chicken breast with sweet potatoes or green veggies

meal 3 - same as above add fish oil

meal 4 - same as above

workout, pwo cardio for 45 min and followed by pwo shake with whey/fats

dinner - chicken, fish, turkey, or lean steak with either a salad or steamed veggies

before bed - 1/2 cup of cottage cheese and fish oil

Now, Im no expert but start with this and maybe some of my guys will jump in to lend a helping hand.

This is just a very basic idea. My schedule and lifestyle might be way different than yours so I hope this gets you headed in the right direction..

[fatboy408]

Where should i get the fish oil? What brand?

i guess i just cook the chicken and eat it later cold?

What brand pwo shake with whey/fats should i buy?

Also can i do some cardio in the mornnig? Should I do it before or after breakfest?

[firsttimer555]

those viedos have alot of information thanks

[POPS]

Where should i get the fish oil? What brand?

i guess i just cook the chicken and eat it later cold?

What brand pwo shake with whey/fats should i buy?

Also can i do some cardio in the mornnig? Should I do it before or after breakfest?

I use vitamin shop's brand for most supps. Whey protein by optimum nutrition. Bake or grill your chicken then tupperware it and take it with you. If you choose to do cardio in the am do it on an empty stomach. Regardless keep you hr in the fat burning zone by taking 220 - age x 65% ( this is just a guide ) for 45min....

[fatboy408]

thanks for the help popsinc. I am going to start the diet tomarrow. i am going out and geting supplies today.

[fatboy408]

I use vitamin shop's brand for most supps. Whey protein by optimum nutrition. Bake or grill your chicken then tupperware it and take it with you. If you choose to do cardio in the am do it on an empty stomach. Regardless keep you hr in the fat burning zone by taking 220 - age x 65% ( this is just a guide ) for 45min....

is ths math standered for eveyone?

my ideal heartrate would be 124

[gbrice75]

I think your calculations are WAY off - there's NO way your BMR is over 3000.... your TDEE might not even be 3000.... you need to research these 2 and figure it out - it's VERY important - without having a good idea of these 2 numbers, you are 'pissing in the wind' so to speak.

[POPS]

I think your calculations are WAY off - there's NO way your BMR is over 3000.... your TDEE might not even be 3000.... you need to research these 2 and figure it out - it's VERY important - without having a good idea of these 2 numbers, you are 'pissing in the wind' so to speak.

I agree, but the calculations on the cardio is right at @124 ( give or take )

get your bmr and tdee dialed and youre off to the races....

[fatboy408]

i found a calculator for bmr it said 1991
tdee 2986

Does this sound correct?

[POPS]

i found a calculator for bmr it said 1991
tdee 2986

Does this sound correct?

yes, sounds better....now goto fitday and plug your foods in to find out exactly what and how much you need...

[fatboy408]

yes, sounds better....now goto fitday and plug your foods in to find out exactly what and how much you need...

do i have to start an account? So take fish oil 3 times a day?

[POPS]

do i have to start an account? So take fish oil 3 times a day?

setting up the account is no big deal. Plus you can keep track of your progress...

[fatboy408]

1/2 cup of cottage cheese
what other pro/fat meal can i replace this with? I almost puked last night eating it.

[LionsGate]

1/2 cup of cottage cheese
what other pro/fat meal can i replace this with? I almost puked last night eating it.

cottage cheese is good.

try mixing it with some stevia and cinnamon.

or lean steak and fish oil/flax oil before bed.

[boz]

My heads spining now. i am going to workout. But with no diet its hopeless looking at my results so far. i am just going to take a bottle of t3 and a bottle of clen mix it with redbull and see if i shit 30-40 pounds out my ass.

[fatboy408]

well i was down to 223 last week. On the same scale i weighed 235 on a month before. My strength is going up for some reason. i am now thinking i could get down to 195 or so. I think i am fatter then i thought. i am hoping to get under 220 by the end of next week i might already weigh less then that but i dont want to get caught up in worring about the scale. i am going to do more cardio starting now. i have cheated a couple times with Qudoba chicken borritos but nothing bad.

[evil30]

Fatboy....ignore the scales. I am with ya! I really started working hard with my diet, weights, and cardio recently. I started at 216 and thought I "needed" to get to 195 to get that lean fit look. Well.....I am now 197 and I have certainly put on more muscle but I still have that dreaded lower back and lower belly fat. The key is the mirror and not the scale. I have doubled up my cardio to twice daily and really pushing as much protein as I can get especially on weight training days. Stay the course and keep an eye on the mirror and ignore the scales. Keep it up bro!

[fatboy408]

Thanks,I am starting to stick around 215-218 and i am starting to see more of my arms but have the same problem areas lower back and belly. I am going to bump up cardio also. i would love to stay around 210 I think i just need a little more size. I think all the protein is helping.

[Whatha20]

Yea as for a diet man, and I'm def not the one to be giving advice, but eat 8 small meals during the day. That's what the video sticky said and it had been givng me endless energy. The idea is to keep your metabolism high all day while fueling your body so it doesn't cannabalize what is already there.

[mg1228]

Thanks,I am starting to stick around 215-218 and i am starting to see more of my arms but have the same problem areas lower back and belly. I am going to bump up cardio also. i would love to stay around 210 I think i just need a little more size. I think all the protein is helping.

that last place the fat leaves is usually these areas---keep it up

[fatboy408]

Yea as for a diet man, and I'm def not the one to be giving advice, but eat 8 small meals during the day. That's what the video sticky said and it had been givng me endless energy. The idea is to keep your metabolism high all day while fueling your body so it doesn't cannabalize what is already there.

i guess you can say i have been eating 7 meals i split breakfest up oats first thing and egss before i leave. Thanks for the advice

[fatboy408]

that last place the fat leaves is usually these areas---keep it up

that makes me feel better about it thanks