New member - cutting the fat

[Hardcorerider34]

Hey everyone:
Im new and already made a post in the new member thread.
Im looking to cut fat and keep the muscle that has taken to long to gain.

Can someone give me advice on what would be the best type of diet for me.

Stats:
23yr
6foot6
280lbs
My walmart scale says im 29% bf

[Back In Black]

Welcome to the boards!

Any chance you can post some pics so we can see what you are working with? 29% is pretty high.

Do you know exactly where you want to be bf% wise?

What is your current diet and what results have you had from it?

Also give us a rough idea of your lifting and cardio schedule.

[Hardcorerider34]

Welcome to the boards!

Any chance you can post some pics so we can see what you are working with? 29% is pretty high.

Do you know exactly where you want to be bf% wise?

What is your current diet and what results have you had from it?

Also give us a rough idea of your lifting and cardio schedule.

I will post some pictures when I get off work in 3hours. And I know 29% is high. I use a scale which I dont trust for a second but its all I got for now.

I am hoping to get in the teens for bf%.

Im not on a diet right now. Im just living a health lifestyle and staying at the same weight. I havnt really gone on stricked diets before. Ive gone from 320lbs of fat to 280lbs with muscle by just lifting heavy ass weights.

My work out schedule is 5 days a week with cardio 3 days a week mostly after weights or on the weekend if I missed a day during the week. I do chest and abs, back, legs, shoulder and abs, and arms. I try and change the exercises each week but always keep the big 3(bench, squat, dead)

[Back In Black]

Well, the good news is that you should be able to get into the high teens without too much trouble. You wouldn't even need to count calories, to a point.

So maybe I need to ask what type of 'look' you want? Most people aim for 6 pack but that's about 10%. ANd 13% looks quite different to 19%.

Have a think, post some pics and we'll see where to go.

In the meantime have a look at the sticky 'Cutting 101'.

[Hardcorerider34]

I will and thank you very much for your help so far. Im happy I joined here. This is going to be a positive change in my life.

[Back In Black]

That's the attitude, good man

[Hardcorerider34]

Just finished reading dieting 101 and I will find my TDEE when I get home from work and let you know what I find out. Thanks again

[Hardcorerider34]

Hey
Okay Im off work and now uploading pictures. I read cutting 101 and found my BMR= 2039.5 and TDEE= 3161.2

[gbrice75]

Hey
Okay Im off work and now uploading pictures. I read cutting 101 and found my BMR= 2039.5 and TDEE= 3161.2

Welcome to the board! I think your pretty close with the bodyfat estimate, it may be a bit higher but no worries, that won't change the road ahead of you.

I usually do not like the TDEE formulas (yes I know my sticky has a link to them), but in this case I think you're pretty spot on.

I'm not around enough these days to consistently stay on top of this thread, so I don't want to advise you and then 'abandon'. You're definitely in good hands with Stem, and i'm sure others will chime in shortly as well. I'll check in on your progress when possible. Stay focused, stay consistent and disciplined - THAT is what really separates the people who fail from the people who succeed.

[Hardcorerider34]

Welcome to the board! I think your pretty close with the bodyfat estimate, it may be a bit higher but no worries, that won't change the road ahead of you.

I usually do not like the TDEE formulas (yes I know my sticky has a link to them), but in this case I think you're pretty spot on.

I'm not around enough these days to consistently stay on top of this thread, so I don't want to advise you and then 'abandon'. You're definitely in good hands with Stem, and i'm sure others will chime in shortly as well. I'll check in on your progress when possible. Stay focused, stay consistent and disciplined - THAT is what really separates the people who fail from the people who succeed.

Thank you

[Beast37185]

Do you do much cardio, and what you eat will help alot. I use to weigh 340lb when i was playing college ball, now I'm down to 235 ish. all i can really say that helped me is really start watching your food. I know alot of people will disagree with this but cut out alot of carbs. people say you need them for energy this is true but your fat cells contain 3 times as much energy in them than the carbs you eat will. you can handle cutting carbs if your a bigger guy like us do to the fact that you will still have the energy burning from your fat cells. This worked well for me, eat steam vegis and no drinks other than your protein and water. Eat baked foods like chicken and fish. The fibers in red meat are harder to break down and contain for fat in them thats why steak taste so good lol. After i did this for about 3 months i lost about 70lbs and then after another few months lost another 30lbs. It will just take that commitment to eat very healthy and run run run. You also want to stretch that is a big thing wrong with alot of people not seeing gains and helping muscle growth. just me it will pay off. Ill post pics to show you how far i have come.

[Beast37185]

the first one was when i was 340 the second was a little over 2 months ago
hope this helps motivate you.

[Hardcorerider34]

the first one was when i was 340 the second was a little over 2 months ago
hope this helps motivate you.

Thanks you for the motivation. Every thing helps.

[Hardcorerider34]

Hey guys:
Im just throwing up an update cause I just finished at the gym.
I had 4 whole eggs and 2 slices of whole wheat toast for breakfest.

I did 1hr for chest then ran on the tredmill for 30min and burned 525 cal.
Then had a protien shake that was 300cal-10g Carb- 52g Protien- 8g Fat.

Got to be at work in an Hour so If I have time after Ill throw up the rest of what I eat today.

[Back In Black]

Ok, well, you are a big lad, even without the bodyfat. You are gonna have to eat a fair bit of clean food to get you into the teens.

Don't want to start you you too high or too low either. I think if we start about 2600 cals and see how you react from there. Then we need to work on a macro split to get you to that intake. Too few carbs and you'll have to eat too much protein. So my suggestion is gonna be-

Meals 1-4 - 60g carbs, 50g protein, 10g fat (assuming pre and post workout are within meals 1-4)

Meals 5 & 6 50g protein, 10g fat - carbs can come from fibrous green veggies

That's a fairly basic place to start but if that's an issue re: the amount of carbs you can drop the carbs from one of meal 1-4 and add some more protein.

Try and avoid bread where possible, as well as milk.

Put something down in writing, post it, and I'll have a butchers for you.

[Hardcorerider34]

Hey im at work right now but just wanted to say thanks alot. When I get home ill try and plan out the food so I meet those specs you gave me.

[Hardcorerider34]

Hey guys:
Ok so I still need to go and buy groceries for eveything and I dont get paid till friday but im making due with what I have.
Last nights dinner was a can of tuna, about 1 cup steam mixed veggies, and 3 hard boiled eggs.

Today ive eaten 4 eggs, and 2 pieces of whole wheat toast. Protien shake after the gym. for lunch was chicken, brown rice and steamed veggies.

Tonights going to suck cause I got called into a 12hour shift.

[toojax]

One thing that helped me was tracking everything in an app if you have a smart phone. Makes it really easy.

[Hardcorerider34]

One thing that helped me was tracking everything in an app if you have a smart phone. Makes it really easy.

Do you know the name of a good one? I have an android