Healthy practical diet advice required

**ruffcute** · 05-02-2009, 02:58 PM

I am to get hitched soon, and wanted to lose as much fat as possible, could someone help me with creating a practical diet plan.

Im 6'2, 24 years old, weight 99Kgs, and have just today started to go back to the gym to workout, am planning on visiting it 3 times a week, with mixed free weights, and a little cardio.

I would ideally like to create a diet plan that will help me lose weight eating healthy, low fat, without having to do much cardio, i.e. something like a plan where I can lose weight by taking in less calories than Im using.

Could someone help me with this please

**Phate** · 05-02-2009, 03:23 PM

Originally Posted by ruffcute

I am to get hitched soon, and wanted to lose as much fat as possible, could someone help me with creating a practical diet plan.

Im 6'2, 24 years old, weight 99Kgs, and have just today started to go back to the gym to workout, am planning on visiting it 3 times a week, with mixed free weights, and a little cardio.

I would ideally like to create a diet plan that will help me lose weight eating healthy, low fat, without having to do much cardio, i.e. something like a plan where I can lose weight by taking in less calories than Im using.

Could someone help me with this please

watch these videos

http://forums.steroid.com/showthread.php?t=323516

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

and finally write down everything you eat for a day, amounts and macros included so we can help critique your diet

**eatrainrest** · 05-02-2009, 03:23 PM

**jamyjamjr** · 05-02-2009, 04:48 PM

Originally Posted by eatrainrest

that's a whole messa info eat... overload.. lmao...

talk about getting to the facts...

**eatrainrest** · 05-02-2009, 06:28 PM

Originally Posted by jamyjamjr

that's a whole messa info eat... overload.. lmao...

talk about getting to the facts...

damn right its a whole lot of info, but i bet if they take the time to read aand absorb that we wouldnt be answering day to day questions. id rather have them do their part in research (which we supply them), then have them come back with a much more knowledgable perspective and actually post a decent diet so we can critique.

**jamyjamjr** · 05-02-2009, 07:09 PM

i just give them the nutritional video.. i feel its more effective then throwing a buncha terms at n00bs... that shit is confusing.,.

i recall it being confusing for me initialy.. then the videos + phate later on really started to clear things up for me...

**eatrainrest** · 05-02-2009, 07:13 PM

Originally Posted by jamyjamjr

i just give them the nutritional video.. i feel its more effective then throwing a buncha terms at n00bs... that shit is confusing.,.

i recall it being confusing for me initialy.. then the videos + phate later on really started to clear things up for me...

yea im gnna inform them to watch the dvd vids first .. ill reorganize the order but its deff info that all noobs shoudl have

**Phate** · 05-02-2009, 08:36 PM

Originally Posted by eatrainrest

yea im gnna inform them to watch the dvd vids first .. ill reorganize the order but its deff info that all noobs shoudl have

i agree the info is good, the problem is that all those links and the huge amount of info are intimidating

starting them off with the videos, than talking to them is a good way to start, once you get their attention then giving them those links would be fine

that's my opinion anyway, that's why i wrote my beginner cycle guide like i did, it's more in a "talking to you" style with the occasional link thrown in

**eatrainrest** · 05-02-2009, 08:55 PM

yep i made modifications for it to be more user friendly

**ruffcute** · 05-02-2009, 09:42 PM

Thanks guys Iam looking all the info over at the moment, so will post back with any questions or plans I think may work

**eatrainrest** · 05-02-2009, 09:44 PM

Originally Posted by ruffcute

Thanks guys Iam looking all the info over at the moment, so will post back with any questions or plans I think may work

no prob, well be here

**ruffcute** · 05-02-2009, 09:48 PM

I dont know if this will affect anything but if Im on trt, will my appetite increase or decrease, and will my body crave to gain more weight or calories or lose them

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