Need to get Cut, Overweight and need advice on a Diet

[digzober]

Hello all,

I have been lurking around on these forums for quite sometime. I guess you can say that I am the kind of person who simply can't understand a thing when it comes to nutrition and what is proper for me. On the other hand, I will leave this open to the experts to help me sort my situation out. I don't have much information except for what is written below. If you can give me some advice on a meal course and when to cardio/lift I would appreciate it.

My goal is to reach a 10%-12% bodyfat and to be cut. I used to lift back in the day and was down to about 185 about a year and a half ago. What I did was lift for about 45 minutes and play basketball for about an hour or so. That helped me come down from 225 to 185 in a matter of 4 months or so. That was during school time and had the time to hit the gym after classes. I am now not able to do that anymore and my only option is to hit the gym at night again, but looking for something that is long term.

Here is my specifications:

Age: 25 Years Old
Height: 5'10"
Weight : 207 Pounds
Body Fat: 21%
LBM: 163 pounds
BMI: 30.6
I want to stay around 180 or so if possible. On the other hand, I have not started on anything as of yet, and what I eat is pure garbage. If I have a set diet in front of me, I will stick to it. Just need to have it so that I know what I should and shouldn't eat.

Your suggestions will highly be appreciated! Thank you guys ahead of time.

[mg1228]

read the stickies at the top of the page and look at some of these other diets in this forum to get an idea of how to put a diet together---figure out ur tdee(total daily energy expenditure)--do a search on this forum for tdee---its an equation to help u figure out about how many calories u burn in a day--then post up a rough diet meal 1-7 with macros for each meal and then total up the cals and macros for the day and we will help u from there

[mg1228]

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.
diet shoul b written out like this with pro/carbs/fat/cals for each meal

[digzober]

mg1228, thank you for the support. On the other hand, to be quite honest, I usually eat one or two meals a day and they are almost always garbage. I am trying to figure out what I should shift my eating to... I hope this helps. Thanks in advance.

[Damienm05]

You need to put some effort forward and I promise, we'll help you change your body/life. Figure out TDEE and post a diet with at least 5-6 meals, 2-3 hours apart. Meals 1-4 lean protein/complex carb. Meals 4 and on, lean protein/essential fatty acid source. Get a rough diet draft up, no matter how misguided and you'll be helped.

[mg1228]

mg1228, thank you for the support. On the other hand, to be quite honest, I usually eat one or two meals a day and they are almost always garbage. I am trying to figure out what I should shift my eating to... I hope this helps. Thanks in advance.

shift it to eating 7 meals---a lean protein in every meal---steak,chicken,fish,turkey,tuna---and only complex carbs---oats,sweet potatos,whole wheat bread, black beans, pinto beans,etc.---good fats--olive oil,natty pb,fish oil,walnuts,peanuts,flax seed,etc----and lots of fibrous carbs--broccoli,cauliflour,asparagus,zuchini---use fitday.com to get and keep track of ur cals and macros-------spend a day or 2 looking thru the diet section at other guys diets that have been critiqued---even better find a guys whos stats are similar to yours and duplicate most of it if not all of it----the post it up and we will help tailor it to ur needs

[digzober]

Wow,

Not a problem. What I will do today is sit down and put together a plan for the diet. My main concern is also when to train and what to do. I have some muscle on me from a year ago. I would kind of like an idea of when to do cardio and to lift. How do you guys get yourself to continue on too, I have had times where I would start and just stop. What is the mentality behind that really? I want it more than anything, but I guess I need to discipline myself. Your support is much appreciated!

[mg1228]

Wow,

Not a problem. What I will do today is sit down and put together a plan for the diet. My main concern is also when to train and what to do. I have some muscle on me from a year ago. I would kind of like an idea of when to do cardio and to lift. How do you guys get yourself to continue on too, I have had times where I would start and just stop. What is the mentality behind that really? I want it more than anything, but I guess I need to discipline myself. Your support is much appreciated!

when i cut i did 45 min low intensity cardio in the morning on a empty stomach tues/thurs/sat---i trained weights on mon/wed/fri----do the cardio first thing----lift whenever------as far as the stopping and starting---its because u werent getting the results u wanted---why do somethin if it aint workin, right?---well guess what---it wasnt ur workout it was ur diet---i was the same as u for a long time---then the guys on this forum finally beat it into my head that diet was 80% of it---and guess what again---they were right--- i got more results in 90 days with the right diet than i did my whole life with the wrong diet-----ur right though, u got to have some major will power to eat clean 7meals a day for 7 days a week for 365 days a year

[Damienm05]

Eating right seems daunting now but when you realize the perks of a good diet after a week or two; you'll be hooked. Mad natural energy, mirror telling you it's working, increased sex drive... basically everything you'll get from steroids , you'll see first with a quality BB diet.

[mg1228]

Eating right seems daunting now but when you realize the perks of a good diet after a week or two; you'll be hooked. Mad natural energy, mirror telling you it's working, increased sex drive... basically everything you'll get from steroids, you'll see first with a quality BB diet.

true---i gotta talk myself into a cheat meal--and it usually takes 2 days to do it

[Damienm05]

true---i gotta talk myself into a cheat meal--and it usually takes 2 days to do it

Top always clowns me for it but I still smoke weed occasionally and despite how strict I tend to be - those occasions end up being cheat meals lol. It actually works out well because like you, I feel terrible about it otherwise.

Last time this happened was monday - I ate a bag of gas station beef jerky, mixed nuts, a 4-serving tub of cottage cheese w/ splenda and flax oil, and like 1/3 jar of natty PB mixed with chocolate casein right before I passed out watching Sportcenter. Surprisingly, I felt pretty lean and mean the next morning!

[mg1228]

Top always clowns me for it but I still smoke weed occasionally and despite how strict I tend to be - those occasions end up being cheat meals lol. It actually works out well because like you, I feel terrible about it otherwise.

Last time this happened was monday - I ate a bag of gas station beef jerky, mixed nuts, a 4-serving tub of cottage cheese w/ splenda and flax oil, and like 1/3 jar of natty PB mixed with chocolate casein right before I passed out watching Sportcenter. Surprisingly, I felt pretty lean and mean the next morning!

lol, yea u could do alot worse than that though

[americanoak]

if you can only get in 2 meals a day atleast try to make those work for you

dont eat garbage, instead of a big mac, grill a burger (the lower the % fat the better) at home throw it on a wheat bun with some lettuce and tomatoe and you have a much healthier meal already, substitute any type of juice or soda you drink for water and you will instantly start to do better.

Also, if you really wanna eat right, pack up a couple different meals and bring them with you where ever you are that you can only eat twice a day.. grill some chicken the night before for the next day or two, prepare some veggies, and get all your meals sorted out before you have to leave your house and get stuck eating garbage again.. If you for some reason cant bring food with you and you do end up eating fast food most places will have a grilled chicken sandwich on the menu.. buy two of those toss the bread, eat the chicken with the lettuce and tomatoe if it comes with it and pass on the soda and fris

[mg1228]

if you can only get in 2 meals a day atleast try to make those work for you
dont eat garbage, instead of a big mac, grill a burger (the lower the % fat the better) at home throw it on a wheat bun with some lettuce and tomatoe and you have a much healthier meal already, substitute any type of juice or soda you drink for water and you will instantly start to do better.

Also, if you really wanna eat right, pack up a couple different meals and bring them with you where ever you are that you can only eat twice a day.. grill some chicken the night before for the next day or two, prepare some veggies, and get all your meals sorted out before you have to leave your house and get stuck eating garbage again.. If you for some reason cant bring food with you and you do end up eating fast food most places will have a grilled chicken sandwich on the menu.. buy two of those toss the bread, eat the chicken with the lettuce and tomatoe if it comes with it and pass on the soda and fris

2 meals aint gonna work---clean or not------take his other advice and prepare food for the week and put in tupperware---i dont care if ur in prayer meetings 10hr a day and ur the one praying--- u can still eat

[dp112]

digzober - I'm approximately the same height, weight, and age as you and have a similar goal. I just joined the site today, but I'm doing some research and putting together a daily mail plan (with options). I'll post as soon as it's completed.

Good luck man.

[digzober]

Just an Update, I am going to start my diet and workouts this upcoming Monday. Meaning, tomorrow is the last day for me to gather my thoughts and force myself into a diet that works along with a daily workout without stopping.

My plan for the first couple of months is instead of running (boring, I hate running or biking) is to do some walking or slow jogging. Do about 45 minutes a day in the morning before I go to work. On the other hand, I am planning on doing it on a daily bases, I am overweight, so I figured it would help along with a clean diet.

Along with that, I don't want to be thin, so I plan on working out tues, thurs, sat, for approximately around 1 to 2 hours lifting heavy weights or mild weights.

Now I am not an advocate of Clen , but my plan is to kick in the first cycle within 2 months of my start, hoping to help cut down faster and more efficiently.

The only problem I am still facing is my diet, what to eat and when... I know the basics thanks to a couple of you guys on here and specially to mg1228 who has actually been such an inspiration and an overall positive voice. Now I am going to stick to it, god damn it; I am sick of looking at others and seeing myself their, it is time for me to get healthy and stop this non-sense. Wish me luck guys, if you have any further advice, please do let me know.

[mg1228]

sweet----hey u still need to post up a rough diet so we can help---it all lies in the diet--i swear---post up a rough diet of food choices listed above that u think u can follow and we will help u get it right

[digzober]

mg1228,

I am going to the store here in just a few hours to buy all the goodies. I am not sure what the cost will be, but I am going to take the time and let everyone know what I purchased and the overall costs. Obviously not everything is going to be the same in price at your local restaurant, but I am serious about getting fit, and I believe that anyone else in my situation interested in having the body they want should see step by step what they can get and if it works.

Now I am going to rely on the help of my adviser mg1228 to see if what I had purchased is good or not, and what to eat when... mg1228 please remember, I work 7 days a week, approximately around 65 hours or so. I obviously don't have much time, but I am going to still fit this into my schedule just because it is possible.

Will be placing a list here shortly. Thanks in advance mg1228.

[mg1228]

waitin on u

[digzober]

mg1228

I spent around $90 dollars buying everything I needed to hopefully last me for at least 1-2 weeks. Everything is actually cheaper than what you would normally pay on your day in and day out fast foods! I simply can't believe it.

Here is the list of things purchased today guys:

- Red Potatoes - 3 pounds
- Lettuce - 2 heads
- Broccoli - 12 Ounces
- Broccoli, Carrots and Cauliflower mix - 12 ounces
- Radish 2 Pounds
- Pento Beans, Red Beans and Black Beans total of 10 Cans and each can is 15.4 Ounces
- Chicken Breast Patties no skin - 1.37 Pounds
- Chicken Breast Strips - 1.37 Pounds
- All Brand Complete Wheat Flakes
- Whole Wheat Bread
- Turkey Breast Lunch Meat about 1.5 Pounds and 24 slices.
- 20 Cans of Chunk Light Tuna in Water
- Fish Oil
- 2 Pounds of Oranges

Ok guys so all of this cost around $90 dollars, I simply can't believe it. I also got my patches to quit smoking, hopefully we can knock out two birds in one stone.

For tomorrow:

9:00 am Cardio for 45 minutes jogging and walking on empty stomach
Breakfast 10:00 am - Bowl of Cereal with 1% Milk, Fish Oil Tablet
12:00 PM - Tuna can, Broccoli
2:00 PM - Slice of Turkey Breast with Lettuce, Tomatoes and 2 slices of All Wheat Bread
4:00 PM - Can Of Tuna and Banana
6:00 PM - Some Pinto Beans and a few Tomatoes
8:00 PM - Chicken Breast no skin with a Potato with some Olive Oil on the Potato
10:00 PM - Orange, and some more tuna! lol

Ok, let me know what you think adjust based on what I have or let me know if I should go out and get something else. I hope this helps... Remember my plan is to walk or run every day, and lift Tuesday, Thursday and Saturday

Thanks again, I appreciate this so much! I hope someone in my situation can use the help from my list too if it is useful.

[mg1228]

ok list macros and calories for each meal and then total them up for the day--put ur workout time in there too--between which meals----figure ur tdee as well(very important)---then we will get started

[digzober]

Hello mg1228,

Sorry for the late response, I am ill at the moment, and I believe it is the flu. However, I will figure out the calories per meal, and I have been steady on the schedule I have put up their for the last 2 days. I have not smoked a cig in 2 days either. One question is, what do you mean by macros and tdee? I saw your transformation, wow what a difference, I have always wanted to look like that.

[mg1228]

hope u start feeling better

a macro is pro/carbs/fat for each meal---macronutrient

these formulas below will help u figure ur tdee---i copied it from an old members post---so dont think i typed all that out---too lazy for that----make sur u watch the videos at the bottom too



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

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


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition


So you wanna learn how to Diet?