Hi Need Help

[Ishallnocheatmyself]

Hey everyone, i used to be really athletic and was always kinda "bigger" build than other people and ppl told me to get into football so i did... i did like a few months of here and there weight training from that.. thats all ive seen in the gym. Its been a year since that and ive gotten wayyy off track i took a year off school and didnt do much with the time given. Im moving next year (september ) school and will have my own pad access to free gym and plan on making a big come back.

Stats
19 years of age
6'2
245 Lbs
BF probably like 25% thought it was much lower it really got away from me.



Im going to me going to the gym every day except on saturday (rest day)
is there any1 that could give me some healthy options instead of the ol sausage and eggs with a nasty side of FATTY FATNESS MCFATS? Im not sure what my scheduele during the day will be but if anyone knows somethingf i can bring to school and eat between classes or somethin very quick and easy.
I have start to brain storm a kind of meal plan for my everyday mixed with workout routine
wake up around 6
Run 20-40 mins

Meal one (early 8:00) am ish

go to school till like noon Lunch
maybe some chicken and veg?

school end 3:00
good healthy snack like nuts and fruit and maybe some protein source

gym 4:30ish-6 not sure on scheduel 100%

protein shake after that?

Not sure really on my cals andeverything ill have to figure out my daily rested cals burned and everything to make a good total of cals per day to loose weight but give me enough energy to go to the gym

Goals : Loose a massive amount of fat that ive accumulated in my hips and chest and everywhere else. I want to get my body fat wayyy down, i haven't seen my six pack since grade 6 WHICH SUCKS ladies lovve them. i want more defined biceps and body. STRONGER overall i want a good clean foundation .


Thanks in advance i know my grammar is horrific i haven't been in class in 12 months and i don't really get to go on the computer alot. If you can't understand or can't help please don't flame its a waste of both our time.



Here are some picture of what im workin with:



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Oh and dont judge my closet its not my shit lol

[D7M]

You can start by watching the videos here:

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

Then you can browse some threads here of people with similar stats/diets.

no one here will write a diet for you,

but if you do some initial groundwork, we'll critique it, and help you along.

What's your cardio schedule like?

Good luck!

[gbrice75]

See below. You can thank Damien for the info:

BMR/TDEE formula:

Let’s start with BMR. This is your Basal Metabolic Rate. AKA – how many calories you burn each day by just sitting on your ass. In order to figure out your BMR, you need to know what your lean body mass is. In turn, you need to know what your body fat percentage is.

If you don’t know your body fat percentage, go to your gym and get tested (please don’t use electronic scales to get your bf % checked, they're horrible). If you don’t have a gym that offers this service; ask me and I’ll give you a pretty good estimate.

With your bf % in hand, here’s the formula:

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Total weight x bf % in decimal form = total bf weight

Total weight - total bf weight = total lean body mass

For example:

I am 6'1 210 lbs at 10% body fat... so I would multiply 210 by .10 (converted from percent to decimal) = 21 lbs
210 – 21 = 189 lbs lean body weight

189 / 2.2 = 86.0 lean mass in kg

370 + (21.6 x 86) = 2227.6 BMR (this is high for the average person)

Now that we have a BMR figure, we can move on to TDEE. Total Daily Energy Expenditure. This is how many calories we actually use during the day via our BMR and activities such as work, exercise and various tasks. We can figure this number out with simple math but be honest because this figure is to be the cornerstone of your diet and healthy lifestyle. We need to determine your activity level. We’ll choose from a few levels:

§ If you are sedentary (little or no exercise): Calorie - Calculation = BMR x 1.2
§ If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375
§ If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
§ If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725
§ If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9

For example:

I train with weights 5 days for 90 minutes per week. I play hockey three times per week
for 90 minutes. I do 60 minutes of cardio training 5 times per week as well. I also practice my sport 3 times per week for 90 minutes. Either via skating or puck/shooting drills. All are high-intensity. I am between very and extra active. Let’s say BMR x 1.8. My TDEE is 4010.

In terms of food choices, here goes:

I love analogies. Let’s use a good one. Think of your perfect body as a house that you must build. You’ve figured out your BMR and TDEE, so you know the exact specs of the property you have to work with. You know how exercise affects weight loss and how much of a caloric deficit/surplus we must create to lose/gain said weight; so you know how to build - you understand architecture. You also know the pace you intend on losing/gaining weight at based on these other factors, so you know it will be harder to get your house built in weeks as opposed to months. The only thing left is the tools/building material you must use and because you don’t know how to eat, you still can’t build anything. At least, not well. Sure, you can starve yourself for a few months but you’ll just gain all the weight back in a couple weeks of binge drinking and shitty eating on a vacation – you’re house will fall down!

So, let’s talk tools baby. Let’s talk food. First off, there are only 3 types of foods/macronutrients. Protein. Carbohydrates. Fat. That’s it.

Protein – 4 calories per gram - Building material. Bricks. You can’t gain energy from protein, you can only use it to build muscle/skin/hair/nails. It’s basically just amino acids and it’s what our bodies are made of. As such, we need lots of it. 1g of protein per body lb is a good number to shoot for . Go as high as 2g per body lb if you’re lifting weights and trying to build muscle. For example, I am 207 lbs and I eat between 300-400 grams per day. Our body can only break down so much at one time however, so we want to eat 20-40 grams of protein in every meal, several times per day. Protein, being building material only and not energy/labor – the body can rarely find a reason for it to be stored as fat. If you must over-eat – make it lean meat/fish.

Carbs – 4 calories per gram - Think of these as human labor for your house. Think of sugar as dudes you pick up out front of home depot and oatmeal as a skilled carpenter. Both are carbs, both serve very different purposes. Carbs help transport essential nutrients to the muscles, create glycogen stores, and as such, increase protein synthesis but do not build muscle; they are simply an energy source. As such, they should only be eaten/used when we need energy. Any carbs we ingest before bed or before watching a movie, or something sedentary are not used as energy, and as such, are more likely to be stored in the body as glycogen (glucose/water in our muscles that we will use when doing high-intensity exercise). Once our glycogen reserves are full, they will spill over and be stored as fat. Yes, they will make you fat. Carbs can be your best friend or your worst enemy.

Fats – 9 calories per gram - Like carbs, fats are an energy source, not a building material like protein. They provide nowhere near as much energy as carbs however. Ask anyone who's on a ketogenic diet. With regard to our house, think of fats as the glue/cement. They provide much needed essential fatty acids, which are great for joint/organ health and increase our protein synthesis. Going back to our analogy, cement/glue increases the effectiveness of bricks! If we give our bodies the right fats, it will be able to burn stored body fat quickly as it won’t see any use in keeping it. Remember, like carbs – not all fat is good and ALL fat is high in calories so watch out. A tablespoon of peanut butter can be a good addition to a meal. Snacking on 5-6 tablespoons, however, means you’ve just eaten over your TDEE for the day.

Acceptable proteins for your healthy lifestyle diet:

The goal is to eat lean protein. Meats/other sources low in fat/carbs.

§ Ground beef (93% lean or better)
§ Lean steak (Flank, flat iron, or top sirloin)
§ Bison sirloin (the highest quality red meat)
§ Chicken breast
§ Turkey breast
§ Tuna (canned or sushi grade)
§ Salmon
§ Tilapia (mostly all white fish)
§ All shellfish
§ Venison
§ Whey protein (post-workout recovery purposes only)
§ Casein/Cottage cheese (before bed only)

Black-List Protein sources. Do not eat these because they are high in fat. And not the
good kind we find in nuts and olive oil – I’m talking about cholesterol raising saturated
fat!

§ Bacon
§ Sausage
§ Expensive fat-marbled Steaks (Ribeye, Strip, Filet)
§ Pork and beef ribs
§ Pork/Lamb chops
§ Restaurant ground beef (80/20 fat – most burgers)
§ Duck
§ Chicken legs/thighs
§ Chicken skin
§ Cheese

Acceptable Carbs for your healthy lifestlyle:

Complex carbs are now your creed. These are slower-digesting, natural, low on the glycemic index carbohydrates that digest slowly and provide us with sustained energy. They do not drastically affect our blood sugar and do not cause insulin spikes. Thus our body sees no reason to store them as fat, it would rather burn them for energy. Simple carbs such as enriched white breads/pastas/rice/potatoes/sugars (including most fruit) cause insulin spikes and are high GI foods. They should not be eaten when on a strict diet. Fruit can be consumed early in the day or pre/post-workout because of it’s high nutritional value but should usually be avoided due to being a form of simple sugar. Remember, healthy, low-calorie foods aren’t always the correct foods and such is the case with fruit.

§ Oats/Oatmeal
§ Grits/Cornmeal
§ Unsalted/non-buttered popcorn (great, low-cal snack)
§ Sweet potato (the best choice)
§ Butternut squash
§ Whole wheat pasta (not enriched)
§ Organic whole wheat bread (not enriched wonder bread crap)
§ Brown rice
§ Ezekiel bread
§ Swedish grain bread
§ Gluten free bread
§ Wheat couscous
§ Corn
§ Quinoa
§ Lentils
§ Beans
§ Many more, look up the GI (glycemic index) for healthy choices

Black List:

§ White pasta
§ White bread
§ Baguette
§ Bagels
§ Cookies, cake, muffins, cupcakes, all sweets basically.
§ White couscous
§ White rice
§ You get the idea…

Don’t get discouraged upon reading this list. I still make desserts all the time with whole
grain flour and splenda. I buy bagels and baguettes at the health food store that use
complex carbs as a base. If you’re dedicated, you don’t have to miss out 100%

Acceptable fats for your healthy lifestyle:

We look for fat sources that are high in omega-3, 6, and 9 fatty acids. Also, many are high in protein. We do not want saturated fats such as butter, cream, meat fat. We don’t want test tube fats like trans (the worst). We want mono/polyunsaturated fats that our body can use for something other than calories. Remember, even good fats are high in calories.

§ Natural peanut butter (no sugar added, just roasted peanuts)
§ Natural almond butter
§ Cashews
§ Almonds
§ Peanuts
§ Flax seeds
§ Flax seed oil
§ Salmon and Trout (great fatty proteins)
§ Fish oil
§ Extra virgin olive oil (should be used on all veggies/salads)
§ Chia seeds
§ Grapeseed oil
§ Macadamia nut oil

Acceptable miscellaneous foods:

These foods don’t provide much as far as macronutrients but are great for adding vitamins/minerals and taste. Notice some of these other foods are dairy. Dairy is another animal’s milk. We lack the enzymes to digest it as they do and it’s high in fat/sugar. It should only be eaten early in the day for nutrient purposes with the exception of whey and casein (cottage cheese).

§ Skim milk (Hood brand is only 45 calories and 3g of sugar per cup)
§ Greek yogurt (no sugar added)
§ Berries (all berries are much lower in sugar than other fruits and packed with fiber/nutrients – eat berries)
§ Green Vegetables. These are technically carbs but they are packed with fiber (a type of carb that isn’t used as energy or stored). In bodybuilding/nutrition – we refer to most vegetables as fibrous carbohydrates. While a serving of Broccoli may have 6g of carbs, 5 are from fiber. Meaning that it contains only 1g of storable carbohydrates. In addition, green vegetables are a calorie neutral/negative food (our body uses more calories to digest them than they contain – think celery). Veggies should be eaten with every meal. Every day. If you do this, you can become almost impervious to getting sick. Some vegetables are better than others for healthy diets.
§ Many non-green vegetables. Most are fine – just check labels, some have a good bit of sugar and should be eaten in moderation only (carrots)

[Ishallnocheatmyself]

Thank you alot gonna be really busy all weekend but im going to try to construct a diet for monday so you can tell me if its good yet. Send my thanks to damien as well. I also have a small obstacle , i have something called nisitiousblastocious, ( a pancrease infection from birth) i had 95% of it removed so i try to keep out of sugar, but obviously i need to work harder becasue all the fat i have in my mid section raises your chances for diabetes.

Thanks again ill repost on monday THANKS ))

[Ishallnocheatmyself]

to whom it may concern-
well ive finally moved into my new place home away from home. the school is great lots of pretty ladies and an amazing gym, more equipment than ive been able to use in my life time soo happy about this. here are some pictures of progress since this thread was started. this is the end of week 2 in the gym, diet still not followed well but this week im bringing pre cooked chicken in containers with brocoli and sweet potatoes for my meals, and eggs for breaky instead of fibre 1 cereal only. my total weight lost is about 8 pounds. Not that much since aug 5th but i didnt go to the gym at all during that time and failed aketo diet during this time.

Good things-
Feel great , more energy
More confidence, i dont feel like as big a slob all day.
feel like ive made gains already, even though its been a week.


here are some proggy pics of 1 and a half months..
keep in mind ive had alot of stuff ive been busy with/moving school, stuff, finding a place.. so ive only managed a week and a half with weights the rest was sticking to a decent diet..

My awful lifts go as follows-
First time squatting- 4 sets 8-10 reps
set 1- i tried 135 to get the feel of the motion
set 2-4 225,245,265
bicep curls only one day of them i was using 60s for work sets

db press i managed 80 lbs, i think my chest remembered my strength from last year o,0 cause i didnt loose much.
flys-were a little harder because of my shoulder from accident last year, i did 45s.
cardio- i do 45 mins of 135 BPM on elliptical after each work out, around 500 cals burnt.
planning on double double cardio from now on till i get lower bf... then ill bulk up with lower bf then cut for summer


here are some pictures-just started doing legs for the first time.. dont hate please i plan on bringing them up lol.


heres me at

6'2
232
bf% still prob like 25%

not many ppl really follow these but i wanted to see what gbrice thinks hes ma main man on here helpin every1 out and shit hope all is well homie













heres a back one i know my hips are ****ing disgusting dont tell me i already know, but i think u can see a little bit of lower back devellopement that i didnt know i ever had.

lol at horrible back post its cause i had not enough room and arms are close together.. ahaha just realised

[Ishallnocheatmyself]

[gbrice75]

Hey bro, definite progress! I can see your muscular base just begging to show through. Arms look relatively thick, traps are poppin. Just keep cutting bodyfat and don't focus on adding any muscle right now. Take it from me because I tried forever to do both at once, and it really isn't worth the mental anguish. Just do your best to maintain what you have now, keep protein pretty high, carbs moderate, fats low (assuming you're running a typical balanced diet), and WORK THAT CARDIO!

You will reach your goals for sure.

PS - thanks for the kind words bro! =)

[Ishallnocheatmyself]

Thought id return since its all ive heard from you. Yeah this is my reference point honustly for when i make real progress.

Goals- Cut bf down to 10-13 and then cleannn bulk for the muscle lol

[scotty51312]

^^ definitley the kind of posts we need to see more of. Not just good advice but good progress and good that he checked in to tell us about it

[Ishallnocheatmyself]

gonna go hard for the next 8 months while im in school.. not much to do in a new town gym, cardio homework :P

[scotty51312]

Best of luck, in a couple months when you get that fat off of you come on back and we'll point you in the right direction for bulking up some muscle mass