Diet Advice?

[ItsAboutTime]

I'm 28. 6'1" 240-245 lbs. Im looking to cut my BF percentage from 26-27% to 10-12%. I don't want to sacrifice mass or energy. Truth be told, I need more energy. Where do I need to start? I see a lot of folk on here with a whole lot of numbers. What do I need to provide to get some solid answers? I understand healthy, unhealthy food choices. But what amount of calories should I consume? What percentage of protein, carbs, and fats? Please give me the direction, and I will bring back the data. Thank you in advance.

[boxa06]

I'm 28. 6'1" 240-245 lbs. Im looking to cut my BF percentage from 26-27% to 10-12%. I don't want to sacrifice mass or energy. Truth be told, I need more energy. Where do I need to start? I see a lot of folk on here with a whole lot of numbers. What do I need to provide to get some solid answers? I understand healthy, unhealthy food choices. But what amount of calories should I consume? What percentage of protein, carbs, and fats? Please give me the direction, and I will bring back the data. Thank you in advance.

Here's a few links to get you started..

Read through this one http://forums.steroid.com/showthread...g#.TxUITolhjTo

Or if you have some time watch this video which I watched when I was new to all of this http://forums.steroid.com/showthread...t#.TxUIpIlhjTo

[slfmade]

^^^Agreed. Watch the video's provided in the link above. They will provide you with all the info you need in order to design a diet for your specific body type.

Once you've finished the videos; make up a sample diet and provide all macros (Calories, protein, carbs, and fat) for each meal and then a daily total. Post it up here in the nutrition section and we'll take a look at it and give you all the advice you could ever need.

Deal???

[ItsAboutTime]

Deal.

[tall76]

Welcome- even tho u may know about healthy and unhealthy food choices keep in mind that being in an excess or calories will result in our body storing fat. It doesnt matter where the extra cals came from- broccoli or cheesecake, too much is too much and it will be stored as fat. To make our body burn fat and hold onto lean mass you need to be in a slight deficit of calories. The stickies on TDEE will give u a great estimate of where to start

[ItsAboutTime]

Wow! Y'all weren't kidding about needing some time for the videos. I haven't finished them all, but I do see that my diet is way out of whack. I will finish the videos and submit my new diet for feedback.

[boxa06]

Wow! Y'all weren't kidding about needing some time for the videos. I haven't finished them all, but I do see that my diet is way out of whack. I will finish the videos and submit my new diet for feedback.

Yea there's heaps to learn.. Looking forward to seeing what you come up with.

[ItsAboutTime]

Ok, I am structuring my diet but I have a quick question. Do fiberous carbs count against your daily allowance for carbs? I would think that it would, however, in the videos Milos said that you can eat fiberous carbs anytime. What is your opinion? Thanks.

[boxa06]

Ok, I am structuring my diet but I have a quick question. Do fiberous carbs count against your daily allowance for carbs? I would think that it would, however, in the videos Milos said that you can eat fiberous carbs anytime. What is your opinion? Thanks.

I'm guessing you've wathed the videos.. What'd you think?

I personally count all fiberous veggies into my macro count. Milos is right by saying that eg it takes more calories to digest a piece of celery than what is actually in the celery. But whatever you put in should be counted IMO. Then you can caclutate how much energy you burn throught the day and adjust diet that way. It's much easier.

[ItsAboutTime]

I did watch the videos. I learned a lot and have tried to adopt his advice. I was definitely not eating the correct way. I have started Milos recommended diet on 1/23. I am putting more effort and energy into my workouts. (If you are going to eat for a great body you better be exercising for one.)

I am eating 8 times a day. 24-30 grams of lean protein in a sitting. And I am making sure that I do not eat more than 100 grams of carbs (including fiberous) a day. I have not been tracking how many grams of fat I am consuming, becuase I know I am eating lean protein. I definitely feel better on this diet, however, I do have concerns. I have actually gained weight since Monday. I am averaging about 1/2 lb a day. Is this normal?

I

[Back In Black]

I did watch the videos. I learned a lot and have tried to adopt his advice. I was definitely not eating the correct way. I have started Milos recommended diet on 1/23. I am putting more effort and energy into my workouts. (If you are going to eat for a great body you better be exercising for one.)

I am eating 8 times a day.That's alot of times per day! 24-30 grams of lean protein in a sitting. And I am making sure that I do not eat more than 100 grams of carbs (including fiberous) a day. I have not been tracking how many grams of fat I am consuming, becuase I know I am eating lean proteinFats play very important functions within the body and you should count them! Even cutting, most people need to add some EFA's. Too few fats is bad too!. I definitely feel better on this diet, however, I do have concerns. I have actually gained weight since Monday. I am averaging about 1/2 lb a day. Is this normal?

I

Well done for changing your habits. Can you list the current diet with macro's?