Hi, I need a diet

[Thedud3]

Hi, I am
19 years old
180lbs
5'9''
Kinda 15% fat atm
NOT ON AAS

I don't want something fix because I like to various what I eat. I am not a bodybuilder but someone that want to have big muscle and became cut.

I have a slow organism, hard to burn the fat and get cut.

I want to know habbits or thing I should try to eat and things I've to never eat anymore. When I have to eat and prots callories carbs and all

And finaly an exemple of good diet for me.

Thank you

[Nephets]

Hi Thedud3....I'm quite sure no one is going to make a diet plan for you. Take some time and read posts on this message board. I’m sure you will find 20 sample diets on the first page alone which will help you create your own diet. Now if you think your BF% is correct or you think you are fat, then look through the treads on cutting diets. Look at how they are structured, how far apart people are eating and the make up of pro/carb/fat in each meal. This will take you some time but the learning experience will be very valuable. It’s not helpful to tell you what to eat if you don't understand why you’re eating it. So do some research, create your own diet specific to your needs and post it here with the pro/carb/fat/calorie breakdown for each meal and your will have lots of help getting it dialled in.

As for your specific questions...you don't have to eat the same thing every day. But it is easier to keep track of what you are eating and whether it fits into your diet if you do.
I'm not sure if you have a slow metabolism or not, but if your diet and training is on point you will lose the weight.
As for the things you should and shouldn't eat, you will learn this when researching your own diet, do some reading. I can’t tell you what not to eat because you can eat anything. You just have to realize what affect it will have on your body and your potential results.

I know this isn't what you were looking for, but I hope it helped. Let me know if anything is unclear.

[Thedud3]

Good answer thx its a good idea to understand ill make an other post after reading

[Windex]

Hi, I am
19 years old
180lbs
5'9''
Kinda 15% fat atm You probably should post a picture in the Member's Pictures form, 90% of the time people do not accurately guess their BF, and this number is important to be able to determine how much you should be eating.
NOT ON AAS

I don't want something fix because I like to various what I eat. I am not a bodybuilder but someone that want to have big muscle and became cut. This is an oxymoron. You don't get to eat whatever you want and become cut, otherwise everyone would have 6packs and still get to play video games all day. If you want to get muscles and cut down your bodyfat, your going to have to eat like a bodybuilder, that means 6-8 small meals a day, complex carbs, high protein, and essential fats.

I have a slow organism, hard to burn the fat and get cut. I'm assuming you mean slow metabolism??

I want to know habbits or thing I should try to eat and things I've to never eat anymore. When I have to eat and prots callories carbs and all This is pretty obvious, but nobody is going to write you entire list, read the stickies.

And finaly an exemple of good diet for me. Everyone is different, a good diet for me is mostly chicken, a good diet for someone else has a lot of fish which I'm allergic to. We all have jobs. Spend the time to make a diet for yourself after you've done some research and the people here will have no problem helping you improve it. Nobody will make a diet for you, it's not a nutritional day care here.

Thank you

Responses in bold.

[tbody66]

You can post your pic here, none of the diet guys will go to members pics to see it. I am having a little trouble understanding your english. Do you lift weights or workout at all? Don't listen to Hiquain, apparantly he didn't get that you want to cut fat. Working out and eating like crazy is poor advice.

[Thedud3]

4-5 works out/ weeks, some sports.

I am normaly speaking french sorry for my english.
I've done a fat test with something you hold in your hand and it was 18%

Thanx windex
And yeah slow metabolism

[Thedud3]

And I am reading stickys atm lots of differents though and way to diet I'll post when done thanks every one

[Nephets]

Just start working out and your hunger will increase and you will eat like crazy. If you just want to be fit thats it.

I'm thinking this was posted in the wrong thread. If not, see above. Not good advice.

[Thedud3]

I've some questions now that I've read.

I'm ok with the carbs and all per day but I looked at my tubes by yoplait stats for exemple
Calls 50. Ok
Fat 1.5g but saturated 1g is the saturated good or bad? Trans 0g is this good or bad?
Carbs 8g. Ok but 7g of sugar ain't this bad because on my 8g 7 is sugar??
Prots 2g. Ok

I've seen amidon at carbs is this bad?

[Nephets]

If you are trying to cut weight you're going to want to get complex carbs. Oats, sweet potatoes ect. Stay away from simple carbs. Fruit has lots of sugar. In your reading you will also notice that people will usually only eat carbs first thing in the morning and pre and post workout. The rest of the meals consist of protein, good fats and greens.

[Thedud3]

What about sodium?
Amidon and sugar are simple carbs?
Avoid saturated fat and trans? Witch is the good one?
An other thing I ain't seen is water/day 3L?

[Nephets]

I personally don't Track my sodium intake. I don't eat a lot of salt in my food but I do t worry about it either way. At this point water retention is probably not a concern for you anyway. Yes, sugar is a simple carb. You want to get yor fats from nuts and fish. As for the water, I drink it constantly. I'm sure one of the experts will chim in with an exact amount.

[gbrice75]

For the most part, you should design a diet with:

Proteins: Boneless skinless chicken breast, turkey breast, egg whites, white/flakey fish (flounder, tilapia, snapper, etc), protein powders (in moderation - try to eat real/whole food whenever possible)

Complex Carbs: Oats, Lentils, Beans, Quinoa, Brown Rice, Basmati Rice, Cous Cous, Grits, whole grain breads and pasta (in moderation - try to keep carbs as natural/unprocessed as possible), sweet potato, yam, etc

Fiberous Veggies: Leafy green veggies such as lettuces (not iceburg!), kale, spinach, collard greens, broccoli, asparagus, cauliflower, green beans, brussell sprouts, bean sprouts, alfafa sprouts, etc - eat as much as you want of all this, the more the better!

Healthy Fats: Nuts, nut butters, oils (olive, macadamia nut, coconut, etc), avacado

Protein/Fat combos: Lean ground beef (93/7 or better), lean steak cuts, oily fish (salmon, etc), Bison, whole eggs, etc

Try and eat 6-8 smaller meals/day

protein source in every meal

Complex carbs around your workout window (pre and PWO) and 1st meal of the day

Add some healthy fats (or protein/fat combo) to non-carb meals

Basic info, but you should be able to design a diet with it. Post it up here and we can help sort it out.

[Thedud3]

Thank you best answer here men Thx a lot

[tbody66]

don't worry about sodium.