College student: Help please(here are STATS/GOALS/Other INFO) I NEED THIS

[maxt918]

AGE: 19
WEIGHT: 197
HEIGHT:5'11
BF%: Can upload pics to give you an idea, but unsure how to calculate(my guess would be 28% though)

GOALS: Lose all this fat i have put on since graduation and getting sick. Doctor has given me the go ahead to hit it at full speed, I would like to be down significantly in weight by summer(end of may) weight 175lbs(more or less you are the one who would be able to judge a good weight by seeing my pics. I just want to flatten my stomach getting back some visible abbs would be amazing!.....Also I would like to tone up on everything chest, arms, and stomach are the key points of interest, If possible add some size and definition to both my arms and chest while I am at it.
I know this may not be possible by my given timeline, but am willing and ready to get things kicked off as hard as I can to see what I am able to do.

I REALLY WANT THIS I HAVE NEVER BEEN ASHAMED OR EMBARASSED OF MYSELF AND NOT I DONT EVEN LIKE TO TAKE MY SHIRT OFF AROUNG MY FRIENDS OF MY GIRL. PLEASE HELP ME SOMEONE I WOULD GREATLY APPRECIATE ALL ADVICE AND WILL WORK WITH YOU TO GET ME GOING. I WANT TO DO THIS FOR MYSELF!!!

BMR:195 x .28 = 54.6 lbs

195 - 54.6 = 140.4 lean weight lbs

140.4 / 2.2 = 63.82 mass in kg

21.6 x 63.82 = 1378.51 BMR

Currently workout 1-2 times per week (looking to increase this and become more active to reach my GOAL: need to fine a good routine first)

TDEE
1378.512 x 1.375 = 1895.454


EATING

6am- 2 pop tarts glass of sunny d( sometime can of pop for the commute)

11:30- fast food for lunch in between class generally BK(chicken sandwhiches/fries) medium soda

4pm- PB&J w/ chips & sunny D

5:30pm- small workout genreally aroung 30 minutes..do not know a good routine to be on in order to reach my GOAL

6pm- can of pop 1 yogurt

9 or 10 pm- glass of tea: take out or just anything I have at home(most times not real healthy but need to make this change in my body) I am an ex wrestler so i can stay dedicated to a plan!


My name is max thompson: feel free please to help me whether in bo on this site or through my email [email protected]
or also 1-918-873-0076(only if you need a pic to evaluate)
I really apppreciate any help I can get, I WANT TO GET THIS KICKED OFF AND GET WHERE I NEED TO BE

[B1gDaddy]

Wow you actually put your number up on here huh? Well i guess that shows how bad you want this and how far your willing to go. First off.. that diet.. is completely, utterly, horrible. You need to do LOTS of research around this site, watch the recommended videos, read the sticky'd topics at the top of this diet section! Do cardio atleast 30-45 minutes a day, i prefer doing mine in the mornings on an empty stomache before going to school. FYI im also a college student an i'll tell you right now, u dont have a lot of time to workout an eat right when your in class all day an have to work to pay rent an shit, so u need to MAKE the time to eat healthy and do your workouts. Go after work, before class, on your spares, whatever just make the time!
After you've done your research come back here, post up the diet you make up with all the macros for each meal and the time you have each meal and the pros will critique it for you. oh an idk if its just me but 28%bf and only 197 lbs keeps a little off?

[Twist]

So I didn't even read your post, I just skipped to the diet... You need a whole new diet. THis is what you need to do. Eat things that are as close to their natural source as possible. Go by the rule: If you can grow it, hunt it, pick it, you can eat it. Try not to eat fruit though. So eat things like chicken breast, not fried chicken. Can you pick or grow a pop tart? no, so don't eat it. That's how you should live. Also you need to get into the gym and do this--> CARDIO. No soda, only water. Start with these little changes and then once you have this down for a two weeks, come back and post a diet or just pm me and I will make you one. No point in diving too far into this because 90% chance you will quit, or eat shitty food so much that you will not make any progress. SO eat natural foods and get into the gym or outside and run or do stairmaster, not the lazy machines. You can go slow and fast just make sure you get in there. Once you have done this come back. Goodluck

[baseline_9]

So I didn't even read your post, I just skipped to the diet... You need a whole new diet. THis is what you need to do. Eat things that are as close to their natural source as possible. Go by the rule: If you can grow it, hunt it, pick it, you can eat it. Try not to eat fruit though. So eat things like chicken breast, not fried chicken. Can you pick or grow a pop tart? no, so don't eat it. That's how you should live. Also you need to get into the gym and do this--> CARDIO. No soda, only water. Start with these little changes and then once you have this down for a two weeks, come back and post a diet or just pm me and I will make you one. No point in diving too far into this because 90% chance you will quit, or eat shitty food so much that you will not make any progress. SO eat natural foods and get into the gym or outside and run or do stairmaster, not the lazy machines. You can go slow and fast just make sure you get in there. Once you have done this come back. Goodluck

LOL completly agree Twist, but what a lovley way of putting it across

[amostofi1999]

lol why the phone number? take it off if it is your home number because if you plan to use steroids marcus will call your dad loll

[gbrice75]

Follow Twist's advice... your diet right now is SO poor that diving into this 100% would be like a heroin addict going cold turkey; often doesn't work.

[D7M]

Yah, definitely remove your personal info....

[6ft5]

Agreed your diet is crap. You don't need all that info on here these peeps are pretty cool. And you can pm people n all that. Take it a bit slow just cuttn out sodas is a big deal. Also, you need to research food sources and that take a little whyle to figure out what u can eat. And stock up on. Get a gym bag and a small cooler you can put like 4 or 5 small meals in. #1 rule for me... be prepared to lift, or be active. Don't go anyware without food! That way your base is ware u are and your not waisting any time. And when buying food you'll want more bang for your buck, cuz you'll be eating a bit more probly. Best luck!

[maxt918]

sorry about the # and whack diet, the number is because i dont have a comp unless i am at school, and the diet is just easiest when i am at school, but i promise i am ready to start the changes, i will do as you said and get a start by just the two weeks without pop and fast food, i just am clueless on really what foods to go out and but and really i agree with the bang for your buck because money is tight

[mg1228]

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil

[maxt918]

so i should work out a way to eat these foods everyday? not all of them but every day eat these foods only correct? Any personal tips or pointers would be awesome too i just wanna meet my goal, thanks guys

[Damienm05]

so i should work out a way to eat these foods everyday? not all of them but every day eat these foods only correct? Any personal tips or pointers would be awesome too i just wanna meet my goal, thanks guys

Yes, eat only those foods for a couple weeks and see the changes in how you look and feel. In terms of structuring a diet on-the-fly, using those foods posted above, do it like this:

- Eat one of those lean protein sources with every meal. At least 4 small whole-food meals per day.
- Eat complex carbs as needed for energy only. For example, do not eat oatmeal before bed or while watching TV. Eat such foods for breakfast, before the gym, before work, before you go out for the night, etc. They are fuel and it's plain silly to put more gas in a car than the tank holds.
- In meals that don't contain carbs, have 15-20g of fat via the healthy fat sources list MG posted. Example: having 6 oz. of lean ground beef with 1 tbspn. extra virgin olive oil before bed.
- Eat all the fibrous green vegetables you want, all the time.
- Don't cheat. You either eat pop-tarts and drink soda or you don't. If you still eat these foods on a day-to-day basis, even if your diet is far better as a whole, you won't see good results.
- Have a high protein intake. Moderate carb intake. Low fat intake.

Just follow that advice for now and if this lifestyle is for you, you'll be ready to take the next step very soon.

[maxt918]

should i only be drinking water, what about things like milk and juice.

protein shakes? or just high protein meals?

[Kiki]

should i only be drinking water

If you wanted to best results possible, then yes water should be the only thing you drink assuming you're trying to lose fat. I however still drink a lot of diet sodas, because it keeps my cravings for other junk with calories away while cutting.

If diet sodas keep you strict with your diet, then I say go for it...

Oh and that diet you posted is extremely bad. Pop tarts? lol come on man

[ftp]

yo guys. wtf! this guys is coming here for help and all you tell him his diet sucks 10 posts in a row? at least guide him in the right direction .

good post mgg..

now whats so hard about that? post the good foods and he will then compile his favorite come back and learn some more.. he knows it sucks.. thats why he is here . lighten up and TEACH people.. dont be a fuking parrot

[maxt918]

okay two weeks down with no pop, occasionally a glass of milk or grape juice. I havent really gotten too far with the meals, i however have not eaten fast foods, i found myself mostly eating eggs, yogurt, tuna, nuts..etc, i am ready to take the next step

[maxt918]

guys?

[maxt918]

what do i need to do next? twist? kiki? mg? damien?

[YoungGunsNY]

hey man - it sucks when you don't get the response as fast as you want .. i understand hah.. but coming from another 19 year old ex-wrestler ..
WATCH http://forums.steroid.com/showthread.php?t=323516
and to plan out a diet - plan out the times you're available to eat based on your class/work schedule .. sometimes they get in the way - trust me, I know..
But if you have classes about 3 hours away from each other or so.. try to eat a smaller meal, then 2 hours later if that's your limit eat a bigger meal so 3 hours later you'll have another meal.. ideal timing between meals should be 2-3 hours..2 hours after small meals..3 after big meals..2 and half after moderate sized..
first meal could be eggs w/oats (not instant oatmeal)
second meal could have some lean protein w/some complex carbs (brown rice, sweet potato, etc.)
third meal fish w/complex carbs or fat
fourth meal lean meat w/complex carbs
fifth meal post workout WHEY shake
sixth meal good protein source (any of above) w/fat
seventh - some casein protein before bed..in cottage cheese or in a protein shake (casein protein shake)
it costs more to eat healthy - mostly if you're eating out .. but it's so much better to cook everything yourself, and in doing so you will understand the correct macros to your diet (calories/protein/carbs/fats)
I based all the above info. pretty much on my own research for my diet http://forums.steroid.com/showthread.php?t=425754
To find a sound diet - your TDEE is at 1900 calories [is that correct? our stats (height,weight,age) are close and mines way higher] - so you should try to consume 1400 calories a day [500 calories less, 500cal*7days a week=3500 cal = 1 pound]- and in constructing your diet understand that 1gram protein = 4 calories, 1gram carbs = 4 calories, and 1 gram fat = 9 calories.. so watch your fat intake b/c that gives a good amount of calories when you only have 1400 to play with.. but good fat sources are cooking the protein/fat meal in a tbsp. olive oil - or having a tbsp. of olive oil from the spoon itself or natural peanut butter .. and one article on this website has me convinced that jif is not that much worse than natural peanut butter http://forums.steroid.com/showthread.php?t=424359
but i still stick with natural peanut butter for now - when i bulk up in the winter..maybe that will change
Anyway - as far as your workout goes - there's another forum for workout questions - you'll get a lot of help there - but do some research first..

[maxt918]

what is the best way to cut weight fast and steadily, i want to get the fatt off for summer and then focus my time on a good meal plan and workout routine to bulk

[Kiki]

you can try out some OTC fatburners, give you some energy in the gym and help with fat loss.

Or if you feel like your diet is working and you're losing a steady amount of weight per week, you could try clen or EPH. Just make sure you read extensively about this stuff because they can give you some nasty sides like very high heart rate or BP.

goodluck