Diet Help

[big bird 06]

Hey guys waz up i am new here and need some help. I weigh 270 pounds and i want to get down to about 240. Is there a diet that i could do or any advice from u guys. It would be alot of help and i want to diet because i just ended a relationship with my girlfreind and i need to get her off my mind please help me reach my goal.

[audis4]

check out the cutting sticky

[novastepp]

atop the page under the "diet questions" section there is a cutting diet. but i think better yet it would be more helpful if you could provide us with your age, height, weight, body fat %, training experience, training plan, and your dietary approach. with all that info we can better help you out. welcome to AR!

[big bird 06]

Age 22, 6 foot, 270 pounds, I have worked out a total of 3 years off and on and saw some results but not a lot. I want to loose the weight because i am tired of look all fat and with a gut. I want to train at least 3 times a week and do cardio, but i dont know what kind of workout to do or what to start eating so i can loose the weight. Please help.

[big bird 06]

Also most of the weight is in my gut and my chest (Pecs) what should i do.

[JohnboyF]

Diet and Cardio

Cardio on empty stomach in the morning 65-70% of ur max heart rate...

[Kale]

Here I will make it easy for you

Sample Diet:
Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.


Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

[big bird 06]

When u say lean protein, what do u mean and also what is (PWO) sorry about asking all these things but this is my first real diet i am doing.

[Kale]

When u say lean protein, what do u mean and also what is (PWO) sorry about asking all these things but this is my first real diet i am doing.

Lean protein is protein that does noy have a lot of fat like pork and chicken. Lean is basically fat free. PWO is Post Workout Meal

[big bird 06]

Ok thanks, now with the flax what does that do and i was reading in some other posts about fish oil what do they do

[Kale]

Ok thanks, now with the flax what does that do and i was reading in some other posts about fish oil what do they do

Flax provides good fat in your diet. All diets need fat, but only good fat such as Flax and fishoil.

[big bird 06]

For my lean protein can i eat tuna sandwich or not, and what about for a snack can i eat peanuts, or a ricecake (apple Flavor). Also is crystal light good to drink or not, i would always drink sodas and i know that is bad so i am stoping, but is gingeral ok to drink or not.

[big bird 06]

Also what does dextros do for u because i see it on others post for cutting would that be good for me

[GUnit33]

You can eat tuna, but leave the bread out of it... For someone your size, you need to lay off the carbs a bit...of course you still need them, but probably not a ton....some sources of lean protein:

Lean Red Meats
Chicken
Turkey
Tuna
Salmon
Mahi Mahi
Shrimp
Whey Protein for shakes

Can you eat 5-7 times a day in 2.5-3.5 hour spans? If not, you need to find a different approach, because that's what it'll take. Let us know...also, welcome aboard. And for the heck of it.... here's what I would do for you:

Meal 1
8 Egg Whites or equivilent amount of Egg Beaters
1/2 cup Oats

Meal 2
2 Scoops Whey w/ Water
Flax or Fish Pills

Meal 3
6 oz Lean Steak or Chicken
Broccoli w/ Can't Beleave "It's Not Butter Spray

Meal 4
Another Pro/Carb Meal

Meal 5
Pro/Fat to close out the evening

And than for your 6th meal, you'll need PWO Nutrition somewhere.

[big bird 06]

Ok that sounds good, thanks for the help

[big bird 06]

What is a good place to get fishoil from.

[audis4]

cosco, safeway, online....any large supermarket

[big bird 06]

For veggies is corn, cucumber, onions, celery a good thing to eat if not then what is

[big bird 06]

What kind of fruits are good to eat when on a cutting diet

[big bird 06]

Can any one give any input because i start my diet in the morning and also is drink jucie a good thing

[big bird 06]

Also i wont be able to do cardio until i get off of work at 5pm now is this going to have an effect on my diet since i cant do it when i wake up because i have to be at work at 7am and it takes me 45min to get there so i leave at 6am

[big bird 06]

[IMG]DSC00041[/IMG]

This is what i look like now

[big bird 06]

Any input from anybody please

[Kale]

Dude have a read of this it will answer a lot of your questions. And cardio in the arvo is fine UNoffical "How to Cut" thread and sample diet...

[big bird 06]

Ok thanks but one more thing how many cals should i be eating while i am cutting i am 6 foot 270 pounds and 22years old

[audis4]

Google the harris benedict formula...you will get your maintenance cals then subtract 500 cals from you main. and you will lose 1 lbs. per week etc.

[big bird 06]

It came out to 2507 cals a day.

[big bird 06]

When a person is cutting should he just do cardio or both lifting and cardio , because i was reading some posts and they said not to do both and some said u can. Please help.

[Kale]

When a person is cutting should he just do cardio or both lifting and cardio , because i was reading some posts and they said not to do both and some said u can. Please help.

You can definitly do both

[audis4]

It came out to 2507 cals a day.

Recalculate.
My main. is about 3,100 and I'm 70 lbs. smaller than you.

[big bird 06]

I re did it and it came out the same. As with my cardio would 30min be good 6 times a week or do i need more

[audis4]

ok I calc. for ya....it came out to 2,512.9 but you need to multiply that by one of these.....http://www.bmi-calculator.net/bmr-ca...dict-equation/

[big bird 06]

My main came out to 2,512.9 and i mult. it by 1.2 for little to no activity and it came out to 2,515.48 does that sound better

[audis4]

no, it would come out to 3,015.48 if you multiplied your main. by 1.2.

[big bird 06]

ok thanks

[big bird 06]

No that i have been in my diet for the secound day i seem to feel light headed and sometimes a headach is that normal

[big bird 06]

sorry for spelling was in a hurry

[audis4]

Post your diet WITH macros for each meal and final macros so I can see exactly what your eating. May not be enough carbs etc.

[big bird 06]

Sorry for not answering u back i will post my diet but i have question i was taking ( Mens one a day), AND (Fish Oil) do u think that could of been why i was getting light headed and headachs because i stopped taking them for two days and everything is fine no headachs or anything. What do u guys think.

[audis4]

Never heard of such a thing.