Needing help Fast. College student recently diagnosed with UC,doc says i need

[maxt918]

Hi I am 19 years old i am a full time college student i was recently diagnosed with ulcerative colitis, I am not obese or anything Iam 5"11 195 pounds doctor told me to avoid serious surgery on my colon i need to get myself back into shape he feels that i should be around 178 pounds with a lower body fat percentage and live and eat a healthier lifestyle. I really would like to have this off as soon as people my ideal body fat percentage would be around 5 to 11% if possible and just have an overall more toned look. I wrestled all through highschool so dedication will not be a problem just dont know the route I need to take day by day to get me here. Any and All help would be greatly appreciated thank you

[eglassman88]

Now im not as good as some of the other guys on here but theres no need to be 5% and thats not maintainable year round if you wanna get leaner watch these videos propose a diet and post it for critiquing.. best of luck http://forums.steroid.com/showthread.php?t=323516

[danielli]

I feel for you bro. But I seriously doubt anyone is going to write a diet and w/o plan for you if that's what you're looking for. You'll need to do some research and put together somethign yourself. After that, if you post it here, there are a lot of people that will help critique it...but you've got to show that you've put in some serious effort first.

[Spartans09]

I have had u/c for about 4 years. It can be very controllable. What meds have they prescribed?

[mg1228]

my brother and sister have had uc for at least 10 yrs--and it is very controllable---sorry to hear--wish u the best---and if u post up a rough diet and macros we will help

[BPack10]

The best diet I've used is a carb cycling diet. I've been eating this way for a year and a half. I use Shelby Starnes from Troponinnutrition.com. He really knows his stuff...

[stokedv]

http://forums.steroid.com/showthread.php?t=416753

This is the CKD thread by top.. I guess this is the best and most popular way to become healthy and lose lots of bf% effectively in a realisticly short time all depending on your dedication.. Wathc Milos Sarcev videos and post up a diet so we tweak it.. here's a sticky to help u aswell..


if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



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...

[maxt918]

Stats: 19 years old
5'11
195lbs
bf% 25(way too high)
workout 5 days a week
my goal is to be down to 175 of less with an overall toned muscular look I would like to be this way by summer (if it is possible)

[stokedv]

Stats: 19 years old
5'11
195lbs
bf% 25(way too high)
workout 5 days a week
my goal is to be down to 175 of less with an overall toned muscular look I would like to be this way by summer (if it is possible)

Oh yeah its possible bro!! if you diet strictly for 3 months (12 weeks) and lose 2 pounds a week you will lose 24 pounds.. thats lots of fat bro you will look totally different (this is based on the general average and also dedication).. list a regular day here with meals, times, macros...

[maxt918]

okay well really i dont eat alot. I wake up every morning at 6 for class, usually eat like a spoon of peanut butter before i leave, then eat like a sandwhich when i get home around 3 and dinner at 8

[stokedv]

okay well really i dont eat alot. I wake up every morning at 6 for class, usually eat like a spoon of peanut butter before i leave, then eat like a sandwhich when i get home around 3 and dinner at 8

After you read that sticky I posted you can definitely see there's some work you gotta do .. I actually did what you describe above all of last and actual week.. I eat nothing man .. compared to what I ate before.. but I eat the right things at the right times and this is a part of the big change bro.. Now its the weekend so you got an awesome chance to sit down read and learn that sticky and Milos Sarcev , then post a good diet plan here with macros and times , then just live your days and follow it.. you will see result comming straight up brotha

[maxt918]

What is the sticky? sorry im not up on alot of terms like sticky and macros but i will learn them I promise. Would anyone out there be willing to text me with advice, I only have a computer while I am over on the campus and when im home( I live in a different town than I go to college) I have no access. I would like to get started monday I just got done with a flare up and hope I will be in remession from them for a while so I can hit this full speed. For anyone willing to help : I am 5'11 195 pounds 19 years old. My main goal is to get back my flat stomach maybe even a few of my abbs back, I would like to push myself back to 175 (less or more) I want to get back my body I have become ashamed of the way I look through the course of this. I want to be proud again and look good. Overall I just want to get back a flat stomach and put on some muscle at the same time(more tone yet bulkier arms). I would like to be here by may but I understand that may be impossible but I want to give it my best. please feel free to text me (918)- 873- 0076 for any info you have about me( I can send pics to give you an idea of where I sit today) Thank you all I really appreciate the advice

[stokedv]

What is the sticky? sorry im not up on alot of terms like sticky and macros but i will learn them I promise. Would anyone out there be willing to text me with advice, I only have a computer while I am over on the campus and when im home( I live in a different town than I go to college) I have no access. I would like to get started monday I just got done with a flare up and hope I will be in remession from them for a while so I can hit this full speed. For anyone willing to help : I am 5'11 195 pounds 19 years old. My main goal is to get back my flat stomach maybe even a few of my abbs back, I would like to push myself back to 175 (less or more) I want to get back my body I have become ashamed of the way I look through the course of this. I want to be proud again and look good. Overall I just want to get back a flat stomach and put on some muscle at the same time(more tone yet bulkier arms). I would like to be here by may but I understand that may be impossible but I want to give it my best. please feel free to text me (918)- 873- 0076 for any info you have about me( I can send pics to give you an idea of where I sit today) Thank you all I really appreciate the advice

you're kidding aren't you..

[maxt918]

no why would that be a joke? I am just looking for help?

[maxt918]

oh sorry i completely forgot the chart, i will fill it out and post results