6'3 247lbs 15-16% I want to get to 10% the most painless way possible

[dirkmcgirk]

I have good eating habits for a sedentary office worker, but shit habits for someone trying to lose weight. I usually skip breakfast (my half ass attempt at intermittent fasting) so my average lunch meal consist of a couple baked drumsticks with the skin on an a handful of carbs or a huge salad with about 8-10oz of grilled chicken breast and 2 hard boiled eggs. Dinner is usually some baked chicken fingers from trader joe's and groundbeef with sourcream and cheese; sometimes i will go with 10 grilled chicken wings; maybe even a few ground beef and chicken tacos; and of course all of these meals would be punctuated with redwine or 4oz of bourbon. Come the weekend I usually eat whatever i want and drink as much as i want, but neither are ever in excess. I never ever count calories and I haven't had a six pack since 25 I am 33 now.

I have never done gear, but I am currently in the freshman phase of researching my options. I don't want to be a bodybuilder or fitness model I just want to be significantly slimmer and still looked jacked. I heard of people in my shoes who have good size but lack discipline using HGH as some sort of magic pill. Back in the day i would use clen to drop weight, but I can't handle the cramps no matter how much coconut water, potassium and taurine I slam. I am pretty strong dude, so this inquiry is purely for aesthetics. Pardon me for my grammar errors in advance. Here are a couple pics. I will post some shirtless when I get a chance.

Oh yeah, i drink lots of diet coke and coke zero. Not a big fan of water. My workout consist of only primary body parts and no secondary parts. Back in the day I did it all now I do LISS cardio 5x's a week and the following weight training routine
Monday Legs: Leg press (bad knees can't do squats) 3 warmups sets, 5 sets of full range leg presses at 4-5 plates on each side for 8-15 reps.
Wednesday Chest: Dumbell press 2 warmups sets, 5 sets at 110-120lbs dumbells for 4-8 reps
Thursday Back: deadlifts 2 warmups sets, 3 working sets at 315-335lbs for 10-15 reps, widegrip pull-ups 5 sets 5-7 reps at body weight only
Saturday Shoulders: shoulder dumbbell press 1 warmup, 5 working sets 90-95lbs dumbells for 4-6 reps

[MickeyKnox]

you need to start on your current diet first, baby steps.

post up our current diet including macros. then figure out your tdee and you will adjust from thee to start, usually a 3-500 caloric deficit.

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

I have good eating habits for a sedentary office worker, but shit habits for someone trying to lose weight. I usually skip breakfast (my half ass attempt at intermittent fasting) so my average lunch meal consist of a couple baked drumsticks with the skin on an a handful of carbs or a huge salad with about 8-10oz of grilled chicken breast and 2 hard boiled eggs. Dinner is usually some baked chicken fingers from trader joe's and groundbeef with sourcream and cheese; sometimes i will go with 10 grilled chicken wings; maybe even a few ground beef and chicken tacos; and of course all of these meals would be punctuated with redwine or 4oz of bourbon. Come the weekend I usually eat whatever i want and drink as much as i want, but neither are ever in excess. I never ever count calories and I haven't had a six pack since 25 I am 33 now.

I have never done gear, but I am currently in the freshman phase of researching my options. I don't want to be a bodybuilder or fitness model I just want to be significantly slimmer and still looked jacked. I heard of people in my shoes who have good size but lack discipline using HGH as some sort of magic pill. Back in the day i would use clen to drop weight, but I can't handle the cramps no matter how much coconut water, potassium and taurine I slam. I am pretty strong dude, so this inquiry is purely for aesthetics. Pardon me for my grammar errors in advance. Here are a couple pics. I will post some shirtless when I get a chance.

Oh yeah, i drink lots of diet coke and coke zero. Not a big fan of water. My workout consist of only primary body parts and no secondary parts. Back in the day I did it all now I do LISS cardio 5x's a week and the following weight training routine
Monday Legs: Leg press (bad knees can't do squats) 3 warmups sets, 5 sets of full range leg presses at 4-5 plates on each side for 8-15 reps.
Wednesday Chest: Dumbell press 2 warmups sets, 5 sets at 110-120lbs dumbells for 4-8 reps
Thursday Back: deadlifts 2 warmups sets, 3 working sets at 315-335lbs for 10-15 reps, widegrip pull-ups 5 sets 5-7 reps at body weight only
Saturday Shoulders: shoulder dumbbell press 1 warmup, 5 working sets 90-95lbs dumbells for 4-6 reps

dirk welcome man! obviously the bold above highlights things in ur diet that are definite problem areas. also i think u need to re-define what u consider to be "good eating habits".

the pics u provided are not good at all for guesstimating bf% but id put u closer to 20% judging from ur arms and neck (which are the only skin exposed). sounds like u like to have a good time which is great but if u wanna get to 10%bf ur gonna have to give up a lot! i suspect if u were 12% ud prob be happy..

read the sticky: dieting 101: cutting

i suggest u get ur bf% chekd professionally so u know for sure where u stand.

[dirkmcgirk]

Thanks. I am big boy so I don't mind the criticism

[dirkmcgirk]

dirk welcome man! obviously the bold above highlights things in ur diet that are definite problem areas. also i think u need to re-define what u consider to be "good eating habits".

the pics u provided are not good at all for guesstimating bf% but id put u closer to 20% judging from ur arms and neck (which are the only skin exposed). sounds like u like to have a good time which is great but if u wanna get to 10%bf ur gonna have to give up a lot! i suspect if u were 12% ud prob be happy..

read the sticky: dieting 101: cutting

i suggest u get ur bf% chekd professionally so u know for sure where u stand.

Do i reallly have to be that strict, especially if my Macros are under my maintenance. Seems like drumsticks with skin on, sour cream and moderate cheese wouldn't be that bad

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

Do i reallly have to be that strict, especially if my Macros are under my maintenance. Seems like drumsticks with skin on, sour cream and moderate cheese wouldn't be that bad

u dont have to be that strict if u dont wanna get to 10%bf no.

just because it "seems like" to u u should be able to eat chikn skin, sour cream, and cheese doesnt mean its gonna work. i tell u what, give it a shot and well see how u do!

in the mean time did u read the cutting sticky? dieting 101: cutting

hows the bf% chek coming? i suggest u google "BOD POD" for ur area. this is the best, most accurate method for body fat IMO.

have u gotten a shirtless pic so we can ballpark u for the mean time?

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

also a lot of people think caloric deficit is enuff and macro split isnt that important. personally i think its all important: deficit, macro split, nutrient timing.

[dirkmcgirk]

Thanks for the feedback I'll probably do it tonight or after i hit the gym today. In the mean time can you show me an example of 10% vs 12%

[gbrice75]

Do i reallly have to be that strict, especially if my Macros are under my maintenance. Seems like drumsticks with skin on, sour cream and moderate cheese wouldn't be that bad

Obese people (you're not) don't have to be very strict and can drop a good deal of weight by simple calorie restriction. Food choice etc. doesn't have to play a big role. Think Weight Watchers. Once you get into the 15% territory (I also think you're probably higher but as 405 said, it's impossible to say for sure with your clothes on), we need to dial things in much more. Unfortunately for us, we didn't evolve to have a heavily muscled, low bodyfat ripped physique. We evolved to be fat storing machines and as such, your body will fight you every step of the way to achieve homeostasis (google it) and will want to hold on to that precious fat. You can get down to 10% relatively quickly if you go about it right. 12 weeks of absolute strictness is a pretty standard protocol for most.

Stick around, learn about proper diet and nutrition and you will achieve your goals!

[dirkmcgirk]

Thanks for your response

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

Thanks for the feedback I'll probably do it tonight or after i hit the gym today. In the mean time can you show me an example of 10% vs 12%

google it man! we are here to help u for sure but ur gonna have to do some work too!

[bigmatt33]

I used to drink diet cokes all the time and wasn't a fan of water like you. Here is what I did. I started making myself drink water with one of my meals and I limited my diet cokes to 3 cans a day. Gradually I replaced each of those 3 diet cokes with water. I usually dropped one can of soda per week. Now I don't miss or crave the diet soda like I used to. I actually like water for the first time in my life. Plus now when I do drink diet coke it makes it that much better.

Think of it like this. Your taste buds are addicted to diet coke and you have to detox them. This actually works with a lot of healthy foods too.

[ironbeck]

No info on your profile, how old are you?

[dirkmcgirk]

No info on your profile, how old are you?

33 update my profile

[workrewards]

I was going through a case of soda every 3 days with my ex wife either coca colad or dr pepper. Towards the end when he hated each other I would say I had gained 30 or 40 pounds the 5 yearswe were together. In 2006 I weighed like 165 at my heaviest I think I weighed 205 just from me cutting sodas all together out of my diet I lost 20 pounds... Sodas truly are a plague on society.

[ironbeck]

Tks for updating your profile, here's my advise you, you are a big guy, so I would start off with very light cycles, you really don't want to put on 20-30lbs do you? even if its muscle, you have to carry it around and it will add extra stress on your body's frame, and organs(This is my OPINION)
If you had some cycling exp I would put you in candidacy to run a tren at your stats. But be smart don't first, don't jump into the ocean when you have not learned to swim yet. If you have the money run a moderate test, var cycle and you will absolutely love the results especially at your age when natural test starts to drop noticeably....you will feel 25 again(inshape 25 lol) Good luck and do your research there are some considerably knowledgeable members here willing to help, but make your own decisions since its your ass my friend and your body. Good luck.

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

Thanks for the feedback I'll probably do it tonight or after i hit the gym today. In the mean time can you show me an example of 10% vs 12%

well dirk.. have u read the sticky? gotten bf% chekd? taken a better pic??

[dirkmcgirk]

Hey guys I am trying to get serious now. Do you think 6-8 weeks at 2000 cals a day would do the job. I attached a pic. I am guessing i was pretty off with estimated 15-16% and i am likely 20-21% Any and all suggestions are appreciated. In the pic below I am 252lbs

[dirkmcgirk]

bump

[dirkmcgirk]

bump

[bethdoth]

Dirk You can make great strides in 6-8 weeks. In 9 weeks I have went from 208 pounds 26%BF down to 193 and 17% (according to inaccurate calipers not BODPOD). I have been consuming 2100 calories a day, with macro's pretty close to 50% Protein/30% complex carbs/20% fat. BUT here is the kicker...I have been doing fasted high intensity interval training (HIIT) 3-5 mornings a week, then lift 4-5 times a week in the afternoon. Lots of BCAA pre,during and post cardio. According to the trainer at the gym and his calipers I have lost about 20 pounds of fat and gained about 5 pounds of lean muscle. All I know is I need all new pants and I like what I see in the mirror. It is a lot of work and dedication but once you start seeing results the male ego/motivation will kick in full gear.

Hey guys I am trying to get serious now. Do you think 6-8 weeks at 2000 cals a day would do the job. I attached a pic. I am guessing i was pretty off with estimated 15-16% and i am likely 20-21% Any and all suggestions are appreciated. In the pic below I am 252lbs

[dirkmcgirk]

Dirk You can make great strides in 6-8 weeks. In 9 weeks I have went from 208 pounds 26%BF down to 193 and 17% (according to inaccurate calipers not BODPOD). I have been consuming 2100 calories a day, with macro's pretty close to 50% Protein/30% complex carbs/20% fat. BUT here is the kicker...I have been doing fasted high intensity interval training (HIIT) 3-5 mornings a week, then lift 4-5 times a week in the afternoon. Lots of BCAA pre,during and post cardio. According to the trainer at the gym and his calipers I have lost about 20 pounds of fat and gained about 5 pounds of lean muscle. All I know is I need all new pants and I like what I see in the mirror. It is a lot of work and dedication but once you start seeing results the male ego/motivation will kick in full gear.

Thanks for the encouragement

[mockery]

be realistic and set up a 20 week goal and plan, not 8 weeks.

[dirkmcgirk]

be realistic and set up a 20 week goal and plan, not 8 weeks.

Really, a 20 week goal for what amounts to basically 20lbs?? seems a little excessive

[mockery]

1 lbs a week isn't excessive, its healthy and better corrective measure to keep the fat off. if it comes off to fast you can "yo yo" and put it back on as easy. And if you are able to gain 1-2 lbs of lbm in that 20 weeks, you will just look that much better at your goal weight, drop the weight to fast and it will be a great deal of lbm that goes with the fat.

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

Really, a 20 week goal for what amounts to basically 20lbs?? seems a little excessive

have u ever cut down to 10%bf before??

if 10% is what u want my guess is u have more than 20lbs to lose. if u are indeed 22% bf at 252lbs then u have to lose 12%bf to be at 10%..

12% of 252 is:

252 x .12 = 30.24lbs

i can tell u from experience i started at 27% and cut down to 10% and it took me about 5 months.. the leaner u get the more changes and tweaks u have to make and the more ur body tries to hang on to the fat. it is not as easy as calculating 2lbs per week for 15 weeks.. i wish it were! not to mention the weeks where u wont lose anything and the weeks where u will have to figure out what modifications need to be made to ur diet and workout to get thru ur plateaus: which u will encounter IMO..

[bethdoth]

Don't get me wrong this is not a very realistic goal. My goal was/is 22 pounds and 11% decrease in Bodyfat in 6 1/2 months. I am well on my way of achieving it early but it has not been easy and will it stay off only time will tell. With that said I hate to discourage anyone!
Ok my calculations are a bit different? Lets say he does really really good and takes his 10g BCAA 15 minutes before, during and after fasted HIIT 6 days a week and loses nothing but fat and no muscle. If he started at 252 at 22% that is 252 x .22 = 55.4 pounds of fat on his body. So if he lost 29 pounds of nothing but fat no muscle that would put him at 223 pounds. There would then be 26.4 pounds of fat left on his 223 pound body. 26.4/223 would put him at about 12% (11.8). So you have to lose 30 pounds of fat in 8 weeks!!!

If you lost 2 pounds a week (again all fat) for a total of 16 pounds. 55.4-16= 39.4 pounds of fat on a 236 pound body 39.4/236= 16.69% Try to set a goal that is realist but, challenging...only you know your mindset right now and motivation level. Good luck!

[dirkmcgirk]

This is my diet appx.

Alternate with 2 high carb days followed by 1 low carb day.
Drink 1 gallon of water per day
No Fried foods
No processed foods
Diet soda 3x week
High Carbohydrates
Meal #1
1/2 cup oatmeal
1 scoop protein powder
Cinnamon (optional)

Meal #2
8 Egg whites
Banana

Meal #3
6-8 oz Chicken, turkey, fish, shrimp
1 cup of Veggies
Sweet potato, 1 cup brown rice, or 1 cup quinoa

Meal #4
6-8 oz Chicken, turkey, fish, shrimp
2 Cup of Salad or veggies

Meal #5(meal after workout)
6-8 oz chicken, turkey, fish, shrimp,
(Salmon and steak 2 x week)
1 cup Veggies
6 oz Sweet potato or 1 cup brown rice or 1 cup quinoa
· Meal #6
6-8 oz Chicken, turkey, fish, shrimp
1 Cup of veggies

Meal #7
Protein shake (2 Scoops)
Fruit

Low Carbohydrates
Meal #1
1 cup oatmeal
Cinnamon (optional)
Scoop protein powder

Meal #2
8 egg whites
Veggies

Meal #3
Protein Shake (2 scoops)
Fruit

Meal #4
6-8 oz Chicken, turkey, fish, shrimp
2 Cup of Veggies

Meal #5
6-8 oz Chicken, turkey, fish, shrimp
1 cup of Veggies
3/4 cup brown rice or 6 oz sweet potato

Meal #6
8 oz protein
Veggies

Punctuated with 2 cheat meals

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

what are the cals and macros of this diet?

what does punctuated with 2 cheat meals mean?

[dirkmcgirk]

what are the cals and macros of this diet? 1800-2100 cals i not sure of the exact micros

what does punctuated with 2 cheat meals mean? 1 wednesday night the other sunday night

[dirkmcgirk]

This is a facebook buddy of mine that dropped a ton of weigh about 1-2 ago which is why i didn't think my goal was unrealistic, thoughts?

oi49.tinypic.com/2i27vic.jpg

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

Ur buddy did a good job.. Cant tell the stated timeline but the second to last pic looks like 120days? The last pic just says current so i assume it was longer than 120days (which is 4 months or 17 weeks).. Hard to base ur results off someone else but id say 120-150 days is doable.. 56 days i seriously doubt..

Looks to me like u need to get some better idea of ur diet. U said u dont know "micros" and i am asking for "macros" which are different. How many grams total of protein, carbs, and fat in each of ur 2 diets above??

2 cheat meals per week also seems like a lot depending on what u consider a cheat meal of course..

[dirkmcgirk]

Just weighed in this morning and I am 242.5 at the 4 week check in point. I feel like I only look a little different from the front but from the back my love handles have gone down substantially; my face is a lil smaller; I am a lil bit more vascular in my forearms and my clothes fit a ton better, specifically my pants which were getting tight. My strength is the same and maybe even a bit stronger in my legs. I still have 2 cheat meals a week and drink moderately on the weekend

[dirkmcgirk]

At the 6 week mark(4/13/13) i weighed in at 239. I plan on taking another pic the week after next which will be the 8 week marker.