A Diet forthe dumb!

[S7N!]

Hey Guys,

I have been training around a year now and really feel i need to change my diet.
I have tried dieting before and found that the dieting itself to be fine i was surprised how strict i was but didn't really see many results due to lack of knowledge.

I am hoping to have a diet to lose the bloatedness and ex-beer belly and maybe see them abs alittle more!

Please could you help me build a diet to acheive this.

28
6"3
14 stone 6 / 201lbs
34-36 waist

I work out 4 times a week.

Mon - chest & Tri's- after work out 10min run
Tues - Back & Biceps - after work out 10min run
Wed - Rest
Thurs - Shoulders - after work out 10min run
Friday - legs - after work out 10min run

I would like to incrase my cardio some more to.

I have seen so many diets and all different!

Many Thanks

Matt

[yungone501]

First of all, you cant just expect to walk in and be handed a diet. You must go research...LONG...design your own and then have others tweak it or critique it for you. No offense bro but youre a grown asss man, you know?

[S7N!]

Oh i see
Ok i will read more into it, i have been reading the cutting post by rambo. a very good read esp for a newbie like myself.
I would imagine i could use that as a base for my diet and then mod it with the foods and the amount.
Thanks for the quick reply


matt

[MACHINE5150]

google tdee calculator and bmr calculator... that will give you a head start with how many calories you need to be dealing with.. take 500 cals from there to cut, add 500 cals to your tdee to bulk.. calories coming from a 40/40/20 percentage of protein/carbs/fats

[S7N!]

Thats great advice thank you machine i will take a look

[S7N!]

I put it here for future use

TDEE = 3213
BMR of 2073.53.

[POPS]

I put it here for future use

TDEE = 3213
BMR of 2073.53.

read Damiens info thread....

[yungone501]

read Damiens info thread....

Actually, you should read all the stickies at the top of the diet section, theyre loaded with tons of useful information. Also, you need to have diet focal point here...for instance what you would like to achieve figure wise and then devise a diet in accordance. This will make your goal easier to hit and help you to stay on track during the ride. Stay involved on this board and ask questions, perform searches, be addament and youll be rewarded. You came to the right place my friend!

[S7N!]

Well im looking to get rid of my belly and lose body fat without losing much mucsle... (not that i have loads) Then after acheing my goal, a balanced diet to stick to.
The one thing i hate is a belly! I went to florida 2 years back and can not belive how bad my belly was!, it looked like i had a football up my T-shirt, though i was not exersizing back then.

[S7N!]

Protein shake - MuscleTech Nitro-Tech Hardcore 4lb

Total Calories: 110
Protein: 20g
Total Carbohydrates: 3g
-Sugars: 2g
Fat: 1.5g
-Saturates: 1g
Dietary Fiber: <1g
Sodium: 100mg
Vitamin E (as dl-alpha tocopheryl acetate): 30 mg
Vitamin B6 (as pyridoxine hydrochloride): 10mg
Folacin: 67mcg
Calcium: 100mg
Magnesium (as magnesium oxide): 40mg


I have based it on a post below "jrun" as i felt it was a similar diet to what i was looking for.



Meal 1 -0700-0800am

Protein Shake (20g P, 1.5g F, 3g C)
1/2 cup Oatmeal (3g P, 16.2g C, 3g F)
Would the oats be to low in P & C but high in sugar?


WORKOUT!


Meal 2 - 10:00-10:30am

Protein Shake (20g P, 1.5g F, 3g C)
1 Apple (19g C, 0P, 0F)


Meal 3 - 1pm-2pm

140g Chicken Breast (42g P, 5g F, 0g C)
1 cup Brown Rice (4g P, 1g F, 31g C)


Meal 4 - 4pm-5pm

1 small tin of tuna (27g P, 6.2g F, 0g C)
1 slice of wholemeal toast


Meal 5 - 7:00pm
140g Chicken Breast (42g P, 5g F, 0g C)
1 Cup Broccli (4g P, 0F, 12g C)
1 cup Brown Rice (4g P, 1g F, 31g C)


Meal 6 - 9pm
Protein Shake (20g P, 1.5g F, 3g C)

This is where i am right now, im thinking along these lines.
Now i know this is not complete but am i on the right track?

[POPS]

Protein shake - MuscleTech Nitro-Tech Hardcore 4lb

Total Calories: 110
Protein: 20g
Total Carbohydrates: 3g
-Sugars: 2g
Fat: 1.5g
-Saturates: 1g
Dietary Fiber: <1g
Sodium: 100mg
Vitamin E (as dl-alpha tocopheryl acetate): 30 mg
Vitamin B6 (as pyridoxine hydrochloride): 10mg
Folacin: 67mcg
Calcium: 100mg
Magnesium (as magnesium oxide): 40mg


I have based it on a post below "jrun" as i felt it was a similar diet to what i was looking for.



Meal 1 -0700-0800am

Protein Shake (20g P, 1.5g F, 3g C)
1/2 cup Oatmeal (3g P, 16.2g C, 3g F)
Would the oats be to low in P & C but high in sugar?DO NOT USE THAT INSTANT CRAP! IF YOU CAN, HAVE 6 EGG WHITES WITH THE OATS INSTEAD OF THE SHAKE


WORKOUT!PUT THE SHAKE HERE FOR PWO AND ADD 1/2 CUP OF OATS


Meal 2 - 10:00-10:30am

Protein Shake (20g P, 1.5g F, 3g C) GET REAL FOOD HERE. CHICKEN, TUNA WITH 1-2 CUPS OF VEGGIES AND 1 CUP OF EITHER BROWN RICE OR SWEET POTATOES
1 Apple (19g C, 0P, 0F) DROP IT! TOO MUCH SUGAR!


Meal 3 - 1pm-2pm

140g Chicken Breast (42g P, 5g F, 0g C)
1 cup Brown Rice (4g P, 1g F, 31g C)
ADD SOME VEGGIES HERE AND SOME GOOD FATS

Meal 4 - 4pm-5pm

1 small tin of tuna (27g P, 6.2g F, 0g C)
1 slice of wholemeal toast
ADD A BETTER CARB SOURCE LIKE BROWN RICE OR SWEET POTATOES WITH VEGGIES AND DROP THE TOAST


Meal 5 - 7:00pm
140g Chicken Breast (42g P, 5g F, 0g C)
1 Cup Broccli (4g P, 0F, 12g C)
1 cup Brown Rice (4g P, 1g F, 31g C)
GOOD!


Meal 6 - 9pm
Protein Shake (20g P, 1.5g F, 3g C)
HAS TO BE CASEIN. OR YOU CAN SUBSTITUTE WITH COTTAGE OF LEAN GROUND BEEF

This is where i am right now, im thinking along these lines.
Now i know this is not complete but am i on the right track?

I made my recc in bold.

Its not terrible but its not that good either. Most of your meals should look like meal #5. And your macros are way off. Example, 1/2 cup of oats is
156/ 2.6/ 27.1/ 6.5 . Where you came up with your numbers is a concern.

[S7N!]

Yeah the oats was 1 sachet of oats so simple, my bad... ok the changes you have made dont seem to much of a struggle.

[S7N!]

i didnt want to add to much carbs in fear that it would become more of a bulk lol

[gbrice75]

I don't want to confuse you, but IMO those TDEE calculators always wind up spitting out numbers that are too high. 3200 is a very high TDEE. I need to know your bodyfat percentage - if you don't know, get measured at your gym or post up some pics here for a decent guesstimate. Based on that info, I can give you what I believe will be a closer to accurate number.

[S7N!]

Meal 1 - 7:00am
Protein shake - 1/2 cup Oatmeal (5g P, 28g C, 3g F)
6-8 WHITES AND 1-2 WHOLE EGGS IF YOU CAN WITH THE OATS
1tsp Flax Seed oil

– 1030am PWO SHAKE AND ADD 1/2 CUP OF OAT

Meal 2 - 12:00am
5oz Chicken Breast (42g P, 5g F, 0g C)
1 Cup Broccli (4g P, 0F, 12g C)
1 cup Brown Rice (4g P, 1g F, 31g C

Meal 3 - 4:00pm
1 small tin of tuna (27g P, 6.2g F, 0g C)
1 cup Brown Rice (4g P, 1g F, 31g C)
1 Cup Broccli (4g P, 0F, 12g C)

Meal 4 - 6:00pm
5oz Chicken Breast (42g P, 5g F, 0g C)
1 Cup Broccli (4g P, 0F, 12g C)
1tsp Flax seed oil

Meal 5 - 8:00pm
2 TbleSpns Peanut Butter (8g P, 16g F, 6g C)
1/2 Cup Cottage Cheese (14g P, 2g F, 3g C)

Is this a better example? as i said the post below me in by jrun and his diet really looks to more suit my needs in the way of eating but as i said im not that clued up on this kinda thing.

[S7N!]

Any ideas? as i have started this today!
I must say i do allways feel hungry before the next meal.

[RaginCajun]

feeling hungry before a meal is normal, especially when your body is craving it. these guys will help. you need to get all the calorie info for your foods. looks like your not eating enough. i had the same problem, put up a diet that i thought was decent, only to find out that i was not even close! it is hard in the beginning, but by preparing every meal before hand, it gets so much easier. i have learned so much here in only a short amount of time. learn to love oats, chicken, and greens!!!!!!!!! good luck bro