Fat Guy

[JMR52]

Ok i've let myself go...............damn gf's always do that to me.......
i'm 27
5'10"
300 lbs

i had worked out for 4 years straight and gotten my strenght up and my weight down to around 245 about a year ago w a diet that was suspect at best............i have a very slow metabolisom so it's hard to lose and easy to gain............i'm on a semi limited budget but i do work at a wing place so have decent food such as salads, grilled chicken and turkeyburgers i can eat there free of charge

I"m really trying to get in GOOD shape for really the first time in my adult life i quit smoking last week and have started training again

i know it's lame but my x gf bought me that 10 min trainer dvd's so i do them in the morning and then hit the gym after work i would like to drop down to about 225 or 250 but i'm not really sure what the best diet is..........i considered using some gear to help jump start this i.e. winstrol , deca , test stack but i think i should save that till i get down to a better weight but it's hard to look @ everyday w out wanting to use it but i think it'd be a waist at this point..............so any advice would be good i think i'm gonna go get some protien and maybe order a few boxes of mpr's but i'm really not to good at knowing what a good diet is for my size

Thanx for your help

[Rugger02]

First off, forget about the steroids for the time being, not only would you see the same results that you can attain naturally, but at you BF% level, the side effects would be nasty.

You need to eat about 5 - 6 meals per day.

Carbs - Sweet potatoes, red potatoes, oats (No sugar added), brown rice, wild rice, barley, Green leafy vegetables, Ezekiel or whole wheat bread (sparingly)

Protein - About 1 - 1.5 times your lean body weight per day in grams of protein.

Sources -
Steak, lean ground beef, chicken breast, tuna, salmon or other fish, egg whites or whole eggs and whey protein (I have one shake after working out, try to stick with real food as much as you can).

Fats - Flax, Fish or olive oil, casein or dairy products, avacadoes, nuts, egg yolks.

Take these ingredients and make yourself up a daily diet, let us know what your BF% is, include times for cardio and weight lifting and repost in this thread. With your BF% we can tell you the amount of calories you need to maintain and to cut fat. We can also help you arrange your foods into properly proportioned meals.

For example my cutting breakfast includes
1 cup oats in water or skim milk and splenda
4 egg whites and 1 whole egg

Meal two is 8oz of chicken breast and either a sweet potato or brown rice with steamed broccoli, and some fish oil capsules.

Notice there's protein, fats and good carbs in both meals.

Cardio is going to be the thing that sheds the fat for you the most IMO. 30 mins of cardio at like 70% of your max heart rate at least 3x per week.
It's gonna be tough but stick with it. Most people diet and don't see results like immediately and then they quit. This will work as long as you make it a way of life. And once you start seeing the results that you want, trust me, you'll never look back.

Welecome and best of luck bro.

[JMR52]

according to some calculator i just went to my bf% is 37 man that's horrible..........anyway what is my lean body weight?? i'm just gues n but would it be like 190? also would there be a way to do a protien shake or mpb instead of a meal 1 or 2 x's a day? and if you could post a recomended diet that would be awsome...........as far as the cardio i do now it's what ever in that video and at the gym i do 20-35 min on the tred mill 2 min brisk walk 1.5 min bout 90% mhr 3 xs last week and i posted a similar thread in the work out board to hopefully get some advice for that on there

[Rugger02]

210lbs would be your lean body weight
And it looks like you should start out at about 3,400 calories per day.
You can replace a meal with a shake, but you'll see much better results with food

Upon waking:
Cardio 30 mins

Meal 1: Post cardio (If you can do cardio in the mornings)
4 egg whites and 1 whole egg
1 cup oats

Meal 2:
1 - 1.5 can(s) of Albacore in water
Green veggies (steamed)
Sweet potato
Fish/flax oil (2 capsules)

Meal 3: At work?
1 cup cooked brown rice with 4 oz chicken breast and broccoli mixed in

Meal 4: 2nd break?
Repeat meal 3, add flax/fish oil

Work out after work?

Meal 5:
PWO Shake (Or about 50g of protein and about that much in good carbs {I use red potatoes here})

Meal 6:
Repeat meal 2 except remove sweet potato. substitute some sunflower seeds or almonds for fish oil and add FF cottage cheese before bed.

This is kind of what my diet consists of modified a bit to fit you. Start along these lines and you should quickly start to see some good results. Keep it consistent though, because in that way, we can change and tweak the meals to whatever works best for you individually.

[JMR52]

ok i don't really know what albacore is......i can do cardio in the morning that is not a prob but i get up early to take my kids to school and don't go into work until 5 so i have the option of working out at that time or taking a nap.........so when i go to work i'm usually there till about midnight and i have a 24 hour gym by work so i can also work out then so i'm not sure if i should do cardio in the am maybe stay up to eat meal 1 and 2 and then crash for a few hours eat again and then go to work or if i should just come back home crash and start the cardio and meals in the early after noon b4 i have to pick them up from school and go to work...........so any advice on how what way i should do it and also is there a ezier "good" carb i could do besides brown rice @ work bc when i do eat there it has to be fast maybe like a rice cake or something.....let me know but the diet looks good

[JMR52]

also i'm getting no response on the work out board so if you have any advice on that i would really appriciate it..........i know i should probably be doing moderate weight and high reps but i always go back and forth on splits and exercises any help would be great

[Rugger02]

Albacore is a kind of tuna in a can, I prefer it because it's more flaky and firm, not just mushy like most tuna. (You can add some ingredients to make it more palletable, I prefer some 'Olive oil Mayo' a little mustard, some chopped pickles and some finely chopped onions. There's lots of ideas in the Diet section)
I work second shift also and don't get done with work till about 2am. So It's kinda hard sometimes to get up in the mornings and do cardio (Even though that's kinda the best way to go) The fact that you work late will probably effect your diet as well since you will probably be going to bed shortly after working out at the 24 hour gym (Which I do too).
Change your Post Workout meal to the following after you get home from the gym: A scoop of whey protein, a little fat free cottage cheese, 4oz of chicken and a few red potatoes. I do my chicken on the Foreman grill and slice then bake the red potatoes. You can do several meals worth at a time.
The reason for this is that the Whey will digest fast, the red potatoes are midrange on the GI scale, and the FF cottage Cheese is a slow digesting casein protein. This gives your body not only it's essential PWO nutrition, but enough to keep you from becoming catabolic while you sleep.

The above diet can be altered however you want as long as the general guidelines are followed (Don't sub a steak for a potato, or some oats instead of egg whites, if you get what I mean) You can bring any good carb to work with you if you cook it at home, Rice cakes are over processed and don't contain really anything your body needs (They're basically nothing) But, you could certainly be making worse choices... See if it works for ya.

As for the weight room, I would do what weight you can handle at at least 10 - 13 reps. Concentrate on complimentary body parts (One a day) Like Bi's and tri's one day, Quads and hamstrings the next, chest and back etc... Get in, lift like hell for 45 mins to an hour and no longer and get out.

[JMR52]

thanks for the help i'll keep ya posted as to my results

[Rugger02]

Sounds good bro, I just realized that I missed a point I was trying to make in my last post. I got a little long winded. But as for your cardio, you can do that after you get done lifting weights too. I finish lifting and then do about a half hour or relatively low intensity cardio on the tread mill or the eliptical bike. (I usually set the treadmill to a fast walk but at a fairly steep incline) Then just make sure to have your PWO meal asap after you're done.

[JMR52]

ok thanks man if you got any w/o's for me i'd appritiate it i can pretty much figure it out by the split you gave me but i can use all the help i can get

[mex83]

JMR52

You have a similar weight and height and age than me... hit me up on pm and I will give you the diet that I am currently doing and you can decide if you want to do it.

I have lost 15 lbs in three weeks.