Need help

[thomas8883]

I im new to this and have been going through a lot of different threads. Anyways im 27 6ft 93 kg 19.9% bfbut have gone through dramatic weight lose this year lost over 42 pounds in 3 months but now im at a bit of a loss
My week consist of
Weight 4 times a week for 35 to 45 min
Cardio 6 times a week for 50 min
But the issue i have is my diet in need of a good diet plan been to a dietician and did the body composition and it said i needed 2000 a day. Hes price was a bit more than i can afford for a diet plan so im at a loss any suggestions would be greatful
Many thanks

[thomas8883]

Sorry forgot to say my goal is to be at 6-7% bf
Thanks

[CharlesThe4th]

Go to iifym.com and read up. It calculates your body type and tells you what proteins, fats and carbs you should get. YouTube how to count macros and do a little reading. Download the myfitnesspal app on your phone, it keeps track of your macros. It seems overwhelming at first but with a little effort weighing your food and prepping will become natural. Good luck

[CharlesThe4th]

Stick to whole foods! Chicken, Fish, Broccoli, Asparagus. Eggs, Sweet Potato, rice, fruit, peanut butter (helps hit your fat goal), Oats, Cottage Cheese is a good one.

[Khazima]

Go to iifym.com and read up. It calculates your body type and tells you what proteins, fats and carbs you should get. YouTube how to count macros and do a little reading. Download the myfitnesspal app on your phone, it keeps track of your macros. It seems overwhelming at first but with a little effort weighing your food and prepping will become natural. Good luck

Solid advice, dieting is pretty much as simple as this.

The when you plateau, take away a small amount of calories or add a small amount of cardio.

[thomas8883]

Thanks guys ill keep you updated on my progress

[jngymrat]

Solid advice, dieting is pretty much as simple as this.

The when you plateau, take away a small amount of calories or add a small amount of cardio.

This is all good advice. On the diet side keep track with what your eating every couple of weeks and evaluate it after that to see what you are losing. The body can be quite fickle and often will respond differently to different foods, and exercise for that matter.

As for the work out side of it, while plateauing, do the same thing as the diet, reevaluate and make changes, normally it seems to help by upping the intensity during cardio. Hills, HIIT, 20 second sprints, etc. Another very effective method is during the workout, in between sets do jumping jacks, burpies, running in place, jumprope for 30 seconds (not all at once, just pick one) then right onto the next set without any rest in between. It's very effective and boosts overall energy and your metabolic rate. Just to name a few.

[thomas8883]

Photos of this year so far

[thomas8883]

And the latest

[MIKE_XXL]

You shouldnt call it dieting, but a lifestyle change...diet is doom to fail where as lifestyle change is achievable...6-7% is quite a goal, perhaps set smaller goals along the way maybe try to reach 12% first (thats give or take BF % in my avatar) and then go from there, making smaller achievable goals will keep you moving forward and keep you motivated...there are tons of diet plans around here and also people that make then up...good luck!

[jngymrat]

And the latest

Awesome progress mate! You have achieved some serious goals! Well done, keep it up.

[thomas8883]

Thanks guys and your right it definitely a lifestyle change not a diet ive learnt so much off this and now I'm just takin every week as it comes and re adjust if needs be ill keep updating

[thomas8883]

Just a quick update went to see my dietician yesterday for my measurement im now at 13.8 bf

[GirlyGymRat]

Wow. Awesome transformation. U looked preggers before!

[Khazima]

Mate you've already got it under control! Might be time to turn it around and make some gains soon if you ask me!

[CharlesThe4th]

Looking good homie. Wish I had the balls to post my transformation. I was too fat, I'm embarrassed to show y'all!

[thomas8883]

Them labour pain are not nice lol. Thanks guys im gonna keep going until end of next month that will be my 6 month point then start concentrating on making gains i think

[thomas8883]

My diet is going great ive kept my muscle mass exactly the same from day one and my bf is going down nicely. Although ive got one month left i was just looking for advice as to where do i start bulking i.e how much more should i eat what ratio should i do im on 40/40/20 now should i keep to that and just add. Any advice would go a long way thanks

[thomas8883]

Latest pics

[GirlyGymRat]

Here's a link to lean bulking sticky at the top of this forum. I haven't seen a single member and be happy with the added fat!!!

http://forums.steroid.com/diet-nutri...%2A%2A%2A.html

You look great! Seriously you looked kinda middle aged in your before pics.

[thomas8883]

Day 1 of my new diet see what you think
Breakfast
2 whole eggs 5 egg whites, cup of oats, banana, teaspoon honey(pancake)
Meal 1
2 whole eggs 3 egg whites, tin of tuna
Meal 2
10oz chicken with 3oz mixed salad
Meal 3 pre workout
50 grams of white rice, 100 grams fish fillet
Post workout
150 grams protein shake (with water)
Meal 4
10oz chicken with veg

[thomas8883]

50 min cardio 60 min weight 6 days a week