My stats & pictures ; need diet :(

**bossman-69** · 01-13-2012, 10:05 AM

NEW STATS

Age : 19 / d.o.b - 22/03/92 ( so nearly 20)
My weight : 81.4 kg
My height : 168cm
My body mass index is 28.8kg

Aims to get lean and ripped for July period (holiday)

Diet : yet to be decided with your help ?

Workout : gym session daily 5/6 days a week

Supplements - Unknown yet

Front
http://tinypic.com/r/ogbgk8/5
Side
http://tinypic.com/r/2w32d6a/5
Back
http://tinypic.com/r/6oim46/5

Thank you in advance I don't have any diet or routine planned ? But with your help I hope to start back at the gym Monday with a aim and goal ... Please help me cut up and loose weight by July time I will put 100% into it if you will help me thank you

**--->>405<<---** · 01-13-2012, 10:12 AM

whats the deal with starting another thread.. i gave u a reply in the thread u started last nite???????????????/

**bossman-69** · 01-13-2012, 10:18 AM

Oh sorry I'm not very good with the forum thing

**Dr Pepper** · 01-13-2012, 10:22 AM

Come on mate. At least have a crack. Write up a diet n post it for us. Can't be spoon fed the whole way...

**SlimmerMe** · 01-13-2012, 10:23 AM

Hi. pick which thread you want to do and lets get one of them off. It will help.

Anyway: please post up a sample of what you eat. This will help the members tweak and get you going.

Good luck~

**bossman-69** · 01-13-2012, 10:25 AM

Ok let's keep this one

and by the way I eat normal foods like chips and meat and veg ? I have no diet at all and haven't a lie where to begin that's why I am asking help

thank you guys .

**SlimmerMe** · 01-13-2012, 10:27 AM

okay then I will send in the other thread to get eliminated.

**haterade** · 01-13-2012, 10:39 AM

boss.. to get tighter for the summer.. i wouldn't necessarily do anymore than practice a little carb timing, a lil cardio, and clean up the diet.. that should slim you up a decent amount .. lets say you have 5 or 6 meals spread out evenly throughout the day 2-3 hours apart. for each meal u need to take in a protein source and a carb source (low gly***ic)..

protein source examples: egg whites, lean beef, chicken, fish...

low gly***ic carb examples: oats, brown rice, yams...

the last meal or meals of the day replace the carb with a fiber.. like any green vegetable for example..

shit doesnt have to be that complicated.. consistency is key.. now go make it happen..

**haterade** · 01-13-2012, 10:41 AM

boss.. to get tighter for the summer.. i wouldn't necessarily do anymore than practice a little carb timing, a lil cardio, and clean up the diet.. that should slim you up a decent amount .. lets say you have 5 or 6 meals spread out evenly throughout the day 2-3 hours apart. for each meal u need to take in a protein source and a carb source (low gly***ic)..

protein source examples: egg whites, lean beef, chicken, fish...

low gly***ic carb examples: oats, brown rice, yams...

the last meal or meals of the day replace the carb with a fiber.. like any green vegetable for example..

shit doesnt have to be that complicated.. consistency is key.. now go make it happen..

**haterade** · 01-13-2012, 10:41 AM

dont know y that posted twice.. but with your last meal u can add some fat.. like some pb or a avocado..

**SlimmerMe** · 01-13-2012, 10:55 AM

Boss: do me a favor and go to your other thread and click on the little triangle underneath your 1st post and tell Admin you want to delete your that other thread. I already reported it but best coming from you too. Or you could post in the "One to One" with Staff and let staff know.

Thanks

**gbrice75** · 01-13-2012, 12:10 PM

You have a tough road ahead, but you've already taken the first step, Congrats! Also, props for posting up pics - it's not easy... btw your back looks great! Excellent v-taper already... get in shape and you are gonna look beastly!!

Good luck, I'll be following!

**deigo75** · 01-13-2012, 12:19 PM

Hey Boss,

Listen to them, trust me. Do the work, research the diets, and they will do a lot of work for you in helping you put a good diet together. The plan they put me on has already shed 3 pounds off in two weeks.

Deigo75

**--->>405<<---** · 01-13-2012, 12:53 PM

boss like i said in ur other thread we need ur bf% to be able to accurately figure out how many calories u need to be eating..also u need it to track ur progress as well as keep an eye on ur lean body mass

do u know where u can get that dun at?

**tbody66** · 01-13-2012, 07:49 PM

His body fat is around 25-28%, need a workout plan more than a diet and don't need to consider any supplements other than a multi-vitamin and maybe some omega 3's. Real food for all but the post-workout meal. Lift weights and eat sensibly, drink a gallon of water a day and you'll be transformed by July!

**--->>405<<---** · 01-13-2012, 07:57 PM

Originally Posted by tbody66

His body fat is around 25-28%, need a workout plan more than a diet and don't need to consider any supplements other than a multi-vitamin and maybe some omega 3's. Real food for all but the post-workout meal. Lift weights and eat sensibly, drink a gallon of water a day and you'll be transformed by July!

i guess u dont subscribe to bodybuilding being 80% diet and 20% everything else huh tbody

**zaggahamma** · 01-13-2012, 08:36 PM

Originally Posted by --->>405<<---

i guess u dont subscribe to bodybuilding being 80% diet and 20% everything else huh tbody

probably not considered bodybuilding yet...good advice to keep it simple in the beginning

**--->>405<<---** · 01-13-2012, 09:28 PM

Was joking with tbody

Simple yes but shoot i dont know about u but when i started i wanted all in as much as i could learn with the most efficient way to burn fat .. And i still do

no point in *****footing around.. LETS GET IT DUN MAN!!! CMON!!!!

**--->>405<<---** · 01-13-2012, 09:29 PM

Thats funny u cant type *****footing

**tbody66** · 01-13-2012, 11:35 PM

Yes, I don't subscribe to that mantra, but I'm sure that's not a secret to anyone who reads many of my posts! So come on OP, let me write you that program and you can start puking the weight off!

**zaggahamma** · 01-14-2012, 04:44 AM

Originally Posted by --->>405<<---

Was joking with tbody

Simple yes but shoot i dont know about u but when i started i wanted all in as much as i could learn with the most efficient way to burn fat .. And i still do

no point in *****footing around.. LETS GET IT DUN MAN!!! CMON!!!!

yeh i know...i guess some ppl need to and would rather see huge results even in the beginning...i subscribe to the "you didnt get that way overnight so u cant reverse it overnight either" mantra

**tall76** · 01-14-2012, 11:41 AM

You need to do the work man- go read the stickies above. Then go to the supermarket and buy some chicken breast, brown rice and veggies (broccoli, asparagus...). Get tupperwares if u don't have any. Cook it up and put it in tupperwares this wkd and bring it with u to work this week. Just get started ASAP while u work to figure out ur diet. Stop eating chips and other crap at night and try to get 3 workouts in this week with cardio right after

**SlimmerMe** · 01-14-2012, 12:22 PM

Boss: here is the deal:

Baby steps is how this works
Try to find foods you like which have been approved here so you stick with it. IMO this makes a big difference.
Be open to tweaking like switching one food for another. Ex: plain greek yogurt instead of other yogurts with fruit in them
Fasted cardio will take it off of you real fast. Just simply get up outta bed and go out the door and take a fast walk. Doesn't have to be an all out high intensity sweaty workout. Just get moving. Put some music on and go.

Keep in mind: slow wins the race. And consistency is key.

and more importantly, where did you go?

**bossman-69** · 01-15-2012, 11:49 AM

Hi I have read up on cutting diet and found this

Breakfast

Cup of plain Greek yogurt
3 egg whites
Bowl of oat meal

Lunch

Turkey breast and mustard on whole grain bread

Dinner

Grilled chicken breast with small green mixed salad

???? Would I use this. Daily ?

Or

6:30am - wake up

7am - meal 1 - 40g protein , 50g carbs, 7.5g fat

10am - meal 2 - 40g protein , 7.5g fat

1pm - meal 3 - Preworkout nutrition - 40g protein , 50g carbs, 7.5g fat

2pm - WORKOUT

3pm - PWO CARDIO

4pm - meal 4 - Post workout nutrition - 40g protein , 50g carbs, 7.5g fat

7pm - meal 5 - 40g protein , 7.5g fat

10pm - meal 6 - BEDTIME MEAL - 40g protein, 7.5g fat

Could you help me fill out the chart above and tell me what foods to eat at each meal and how much of it ??? Thanks

**--->>405<<---** · 01-15-2012, 12:37 PM

get on a website that offers nutritional content based on measurements and figure it out man

www.fitday.com

**bossman-69** · 01-15-2012, 12:38 PM

Ok it's just I am looking to start tomorrow

**--->>405<<---** · 01-15-2012, 12:52 PM

Well it shouldnt take u more than an hr or 2... I figd my diet up while working.. With ur meat look up boneless chk breast at 1oz raw and write down the macros .. If it has 10g protein in 1oz u know u have to eat 4 oz to get 40g protein for that meal.. Multiply all the macros x 4 and write down all the totals and move onto the next thing...

It just takes a little time and work.. Ur gonna have to do the work..