trying to find a diet that will be lean but kill fat

[killakilla021]

greetings everyone im new to the site however i am in need of great advice. I am currently at 24% bf and would like to lean out to be 18% bf or lower. I have tried dieting but always seem to pick diets that either are too much or to little. I have slacked off for a while and im tired of being a lazy pos and am getting back in the gym. my diet now consists of fruits veggies and lean meats but no matter how much i try to ration im always hungry. ALL THE TIME! i cant seem to find a diet that will satisfy me and not get me fat at the same time. PLEASE HELP! im 72 inches have a 19in neck and a 39 in waist. UNSAT! Any advice to kill the gut fat will be much appreciated. I also do about an hour of cardio in the morning and lift in the afternoon.

[Prototype888]

Bro, you should add quality proteins in your every meal. Like fish and chicken without the skin. And you should cook it grilled, steamed, roasted or baked. Do not add a lot of salt or condiments that has a lot of sodium because it will just make you bloat due to water retention and do not put a lot of sweet stuff because too much sugar will convert to fat and will spike out your insulin levels which will make you binge more food.

If your a 200lbs. Guy also consume 200grams of quality protein, fish protein is the best because it will make you lean and make you feel full every meal. Divide your protein intake into 4-7 meals a days. Consume a lot of green leafy veggies, it is rich in fiber and will also make you full. Then consume good fats from fish like salmon and nuts specifically almonds. And as for your carbs try to consume around 100-200g and divide it to 4-7 meals. We want a little carb on your diet so that it will maintain the energy you need. You can use yams, rice cake, wild rice or Brown rice for your carbs. For fruits I suggest limit it to an apple a day and only consume it every morning.

[--->>405<<---]

killa welcome to the forum

read stickies at the top:
1. dieting 101:cutting
2. tdee

18% bf huh? we can get u to 10-12% if u do what we tell u! wouldnt that be better!!????

once u have read those stickies post back up and we can keep rolling. were gonna have u figure ur TDEE (u will know what that is if u dont already) and post a proposed diet. well get u there!

NOW GET TO WORK!

[killakilla021]

10% would be awesome thanks 405!

[killakilla021]

ps how do i read stickies?

[--->>405<<---]

go from here back to the main forum page and scroll down from the top and u will see them. look for "dieting 101: cutting" and "TDEE" and read em.. they have the word IMPORTANT (in red) highlighting them

[killakilla021]

405 just broke it all down. my tdee is roughly 2320 i caculated using the formula. now if im cutting should i be consuming roughly around 1900 calories? then using my 40/40/20 i broke down that i should consume 255g/p 125g/c and 42g/f. Does that seem right? any reccomendations or do i basically have it? i want to do it right and your advice has helped severly. Thanks!

[RaginCajun]

greetings everyone im new to the site however i am in need of great advice. I am currently at 24% bf and would like to lean out to be 18% bf or lower. I have tried dieting but always seem to pick diets that either are too much or to little. I have slacked off for a while and im tired of being a lazy pos and am getting back in the gym. my diet now consists of fruits veggies and lean meats but no matter how much i try to ration im always hungry. ALL THE TIME! i cant seem to find a diet that will satisfy me and not get me fat at the same time. PLEASE HELP! im 72 inches have a 19in neck and a 39 in waist. UNSAT! Any advice to kill the gut fat will be much appreciated. I also do about an hour of cardio in the morning and lift in the afternoon.

welcome! i started out at what you are at now and i am currently at around 18%. it takes some hard work and discipline to obtain this lifestyle but you will love the benefits! this thread is your start to a new lifestyle so own it!

[RaginCajun]

405 just broke it all down. my tdee is roughly 2320 i caculated using the formula. now if im cutting should i be consuming roughly around 1900 calories? then using my 40/40/20 i broke down that i should consume 255g/p 125g/c and 42g/f. Does that seem right? any reccomendations or do i basically have it? i want to do it right and your advice has helped severly. Thanks!

that looks about right to me. i am eating close to what you are eating but my TDEE is higher. now, you need to take those macros and come up with a daily or weekly menu to complement your macros. you got this man! what does your cardio and workouts look like?

[--->>405<<---]

405 just broke it all down. my tdee is roughly 2320 i caculated using the formula. now if im cutting should i be consuming roughly around 1900 calories? then using my 40/40/20 i broke down that i should consume 255g/p 125g/c and 42g/f. Does that seem right? any reccomendations or do i basically have it? i want to do it right and your advice has helped severly. Thanks!

post ur complete stats (age, weight, height, bf%) to double check ur math. 2320 seems low for tdee.

[killakilla021]

Age 24 Ht 72 in Wt.224 Bf 24%

[killakilla021]

I am in the military and we usually run or do light to hard cardio workouts in the morning then i go to the gym to lift i usually go hard at the gym i used to lift heavy but now i do moderate weight with 10-12 reps

[--->>405<<---]

405 just broke it all down. my tdee is roughly 2320 i caculated using the formula. now if im cutting should i be consuming roughly around 1900 calories? then using my 40/40/20 i broke down that i should consume 255g/p 125g/c and 42g/f. Does that seem right? any reccomendations or do i basically have it? i want to do it right and your advice has helped severly. Thanks!

Age 24 Ht 72 in Wt.224 Bf 24%

i get ur tdee at 224 and 24%bf around 3150cals using Katch/McArdle formula (google it)

if i were u id run 2300cals at 60/20/20 pro/carbs/fat
345g pro
115g carbs
51g fat

carbs split into meal1, preworkout, postworkout only (except green veggies - of which u wanna include in 3 meals - spinach, broc, asparagus) dont worry so much about ur veggie carbs as most of them will be fiber.

split ur protein equally into however many meals u eat

fat should take care of itself. if u need to supplement use natty pb, fish oil, flax oil, evoo, avocado..

cardio: 5-6 times per week am fasted or PWO 45mins (135-140 HR) or HIIT

[killakilla021]

405 thanks for the advice....ill hit it even harder now and post results.

[killakilla021]

starting to lose the weight down 8-9 lbs majority water i think but slowly but surely im cutting.

[--->>405<<---]

good deal dude just keep going!

[killakilla021]

405 slaying in the gym down to a 19 inch neck 37 inch waist and droppin fat and leaning out like crazy..havent felt like this since i was 18...great advice and ill be coming to you for bulking advice as well. Stay strong work hard kill.

[--->>405<<---]

405 slaying in the gym down to a 19 inch neck 37 inch waist and droppin fat and leaning out like crazy..havent felt like this since i was 18...great advice and ill be coming to you for bulking advice as well. Stay strong work hard kill.

awesome dude! glad to hear..