Coming back to fitness

**Tehduke** · 01-11-2012, 11:11 PM

Hey guys, I'm just now bringing fitness back into my life after about a 3 year break from any sort of actual physical activity. In 2007 I destroyed my knee playing football for the university of Nebraska, and needless to say I took a turn for the worst in the fitness department. That being said my knee is 100% as of now and I'm looking to better myself physically because I believe physical fitness makes almost every part of your life better.

My stats:
Height: 6'8''
Weight:340
Age:22
Bf%: high 30's-40's

My diet at the moment literally consists of whatever junk I have in front of me a lot of greasy fatty high cholesterol inducing fast food. I know I don't get full servings of vitamins or necessary minerals or anything involving nutrition for that matter. I'm a physical and nutritional wreck at this point. Any coaching or mentoring from the amazing people I've seen post on this sites threads would be appreciated more than anything in world to me right now.

Thanks again

**Dr Pepper** · 01-11-2012, 11:47 PM

Welcome to the forum mate. Your in the right spot. First let's start with your goals? Be as specific as you can...

Also have you done much/any reading at the top of this forum on dieting for newbies?

**Tehduke** · 01-12-2012, 01:21 AM

Yes I have done extensive researching in all areas pertaining to dieting and regimens, but that's all that is is research now it's time to put the research into effect.

(these might seem lofty to some people but I don't lack determination, just direction)

Goals: Trim as much unneeded fat and slash all water weight possible(most troubled areas are abdominal/chest/lats/delts)
In hopes that my metabolism will reach a consistent and high rate of process.

And I know that no two people will have the exact same effects from a training or dieting regimen for that matter, but that's where I was hoping for some experience with my situation. Possibly even just links to other places or posts in the forums that could have all meals planned for a day to day diet for what I'm looming to accomplish also a training regimen to cut weight and if at all make at least minuscule gains in muscle capacity.

After I have stream-lined a strong somewhat chiseled frame I will begin phase 2 of my transformation.

Thanks again for everything!

**BrownGirl** · 01-12-2012, 01:31 AM

Welcome! First of all I'd recommend that you post up your current diet with your macros and also your TDEE. That'll help the vets tweak your diet. Also do plenty of cardio. I myself lost 15 lbs by doing a calorie deficit and several hours of hiking multiple times a week. I'm sure some of the knowledgable guys will help out soon, but till then, do some research about the different cutting diets like CKD, Intermittent Fasting, Keto etc. That way you'll know which one would suit you best.

Good luck!!!

**Tehduke** · 01-12-2012, 02:09 AM

Yeah thanks for that BG! The only thing is I don't have a base diet and I'll have to google my macros or something because I don't have any of this either sorry I'm quite the newb

**Dr Pepper** · 01-12-2012, 05:58 AM

Ok mate let's start from the beginning...

What's your TDEE? (if u don't know google it and work it out)

From there you can work on a 500 calorie deflict...

After you've worked out all that. Have a read around the forum and the diet stickies and choose some food that you think you'd like to have in your diet and that is healthy. From there post up your meals along with what times you will be eating them. Try to aim for 6-8 meals a day including 1 or 2 protein shakes if you like.

I know it can be daunting so don't worry about working out your macros just yet. Just write your meals up with times and will work the macros out a little later...

All the best

**--->>405<<---** · 01-12-2012, 07:03 AM

tehduke welcome man.. i would recommend u to get ur bf% measured... its always, IMO, better to base ur tdee on lean body mass... also u will wanna have ur starting bf% so u can track ur progress with fatloss and make sure ur not losing too much LBM...

if u dont know where u can get ur bf tested theres a place where i live that has a "bod pod" which is a bodyfat calibration machine thats as accurate as ur gonna get.. mine is in one of those satellite doctor offices kind of places..like an immediate med but not necessarily immediate med.. u could prob google bod pod in ur area and locate one.. cost $35 here.. well worth it IMO...

**Tehduke** · 01-12-2012, 09:49 AM

Ok going to the doctor today to request a blood panel as well as a BMI! I will also workout my TDEE.

Thanks again guys!!

**Tehduke** · 01-12-2012, 09:56 AM

My TDEE is 5800

**--->>405<<---** · 01-12-2012, 12:45 PM

Originally Posted by Tehduke

Ok going to the doctor today to request a blood panel as well as a BMI! I will also workout my TDEE.

Thanks again guys!!

not sure about BMI... its not the same as bf% and not relevant for ur dietary needs IMO

u need to get ur bodyfat%

**--->>405<<---** · 01-12-2012, 12:50 PM

a good example of why ur bf is important is:

340lbs at 30%BF = BMR:2701 cals/day tdee = 4186

340lbs at 40%BF = BMR:2369 cals/day tdee = 3671

see the difference?? not sure how u came up with 5800 but thats def too high

this is why u want ur bf%...