need help with diet too fat

**juicejunky** · 02-29-2012, 06:38 PM

Well I finally got my bf percentage done and i'm at 29 % I am 6'4 255 pounds and 30 yo I haven't the first clue about macros or anything and it seems like the more I read the more confused I get.i'm getting married this year and would love to get down to 12% then do a bulking cycle again and look beast at my wedding so any help is appreciated

**--->>405<<---** · 02-29-2012, 07:32 PM

ok juice uve come to the right place..

first we need to establish ur tdee.. im gonna assume ur gonna workout 5days/week?? so..

255 x .30 = 76.5 (lbs fat)
255 - 76.5 = 178.5 (lbs LBM)
178.5 x .4536 = 80.97 (kg LBM)
(80.97 x 21.6) + 370 = 2119 (BMR)
2119 x 1.55 = 3284 (TDEE)

2500cals (i would suggest less but ur pretty big so id start here and see how u do)

350g pro
150g carbs
56g fat

split ur protein between 6meals (58g per meal)
split ur carbs between 3 meals (meal1, preworkout, postworkout only) <---50g carbs per meal, u could prob get away with trying the 150g carbs as starchy carbs and adding veggies on top of of it not worrying too much about macros as long as u make them green veggies (spinach, broccoli, asparagus)..

im trying to give u enuff food cuz of ur size and what ur prob used to eating.. with 30% bf ur lean weight is close to 190-200lbs.. (which would give u about 15-25lbs fat) so u have a good bit to lose

let me know what questions u have ..

**juicejunky** · 02-29-2012, 07:40 PM

I appreciate it i'm waiting on my scale because I don't know how much protein is in a chicken breast I think three bag I have says something like 23g per 4oz

**--->>405<<---** · 02-29-2012, 08:04 PM

Yeh thats rite 23g for 4oz serving.. 110cals...

**juicejunky** · 02-29-2012, 08:10 PM

K so I have to configure my food so it meets the calories fat protein and carbs? I'm guessing that takes a lot of tweaking. Also are beverages like orange juice ok to drink because lately I can't get enough of it lol

**--->>405<<---** · 02-29-2012, 09:08 PM

^^ absolutely not! Theyre loaded with sugar.. Here are ur beverage options: water, diet soda, coffee (sugar free creamer,sweet n low,) does that simplify it? ;

Every single bite or swallow of anything u put into ur mouth has to be documented and accounted for..

Get an acct on www.fitday.com and chek it out.. U can create custom foods and input cals and macros and itll keep up with it for u.. They also have a database of food but its a pain in the butt.. Great site i use it everyday..

And yes u want ur daily totals of carbs and fat and protein to add up ti wat i have listed (or get fairly close).. Ull get used to it..

**juicejunky** · 03-01-2012, 10:37 AM

Yea I've got an account there still getting used to it I think I got my breakfast together I'll post it soon for criticism

**juicejunky** · 03-01-2012, 11:35 AM

3 large egg whites 51Cal .2fat .7carb 10.7protein
1 can 6.5 ounce tuna drained 186 Cal 1.3 fat 40.8 protein
2 banana 210 Cal .8 fat 53.9 carbs 2.6 protein
So my first meal breakfast will have 447 calories 2.3g fat 54.6 carbs and 54.1g protein does this sound right?

**--->>405<<---** · 03-01-2012, 03:26 PM

Originally Posted by juicejunky

3 large egg whites 51Cal .2fat .7carb 10.7protein
1 can 6.5 ounce tuna drained 186 Cal 1.3 fat 40.8 protein
2 banana 210 Cal .8 fat 53.9 carbs 2.6 protein
So my first meal breakfast will have 447 calories 2.3g fat 54.6 carbs and 54.1g protein does this sound right?

tuna for breakfast LOL.. ur tuffer than me man! id drop the bananas and switch ur carbs to oatmeal there..

as far as the fitday acct what u do is go ahead and post all 6 of ur meals.. keep in mind the quantities rnt too important at first u just want to get them posted.. then look at the bottom and see where ur macros fall.. all u have to do then is make changes to the existing meal portion sizes until they match up with ur personal macro goals

thats how i do it..

CARB CHOICES: 1.oatmeal (not instant or flavored), 2.sweet potatoes,3. brown rice.. thats it.. keep it simple in the beginning.. personally i would have 1whole egg and 5-6 whites and drop the tuna only cuz i hate tuna and eggs make more sense for breakfast.. i eat mine with ground beef mixed in.. its pretty good.. def better than tuna

but if u like tuna then knock urself out man!

**juicejunky** · 03-01-2012, 04:38 PM

So u grill your meat and scramble your eggs at the same time every morning? I don't mind tuna really its nicer if I can add some mustard lol

**--->>405<<---** · 03-01-2012, 05:25 PM

Well im lucky my wife gets up 45mins before me and makes all my food for the day! But when i cook (weekends) i throw 6oz 96%fat free ground beef in skillet and brown it then throw 1whole egg and 5 whites in with it and cook it all together.. Throw some hot sauce on it or whatever.. Garlic powder, salt And pepper..

**juicejunky** · 03-02-2012, 07:31 PM

Ya that is pretty lucky. I haven't been on much lately cause of work so I haven't got to get my meals together Monday will be easier I hope but in the mean time all I've really been eating is baked chicken and baked fish with rice

**calstate23** · 03-02-2012, 10:05 PM

Originally Posted by juicejunky

Well I finally got my bf percentage done and i'm at 29 % I am 6'4 255 pounds and 30 yo I haven't the first clue about macros or anything and it seems like the more I read the more confused I get.i'm getting married this year and would love to get down to 12% then do a bulking cycle again and look beast at my wedding so any help is appreciated

Yeah man, that stuff can get confusing...That is why I like to use my old school method for dieting.......Besides, all those calculations are rough estimates at best.

Protein should always be the sames whether cutting or bulking 1.5 grams per pound body weight.....Carbs fluctuate the most 100-500 grams, if you're looking to cut weight you start at the low end 100-200 carbs....If you're a hard gainer start at the high end 400-500 grams, if you're in the middle start in the middle...Fats don't fluctuate as much as carbs but an average around 70 grams...

So for you, looking to lose weight you should do 1.5 grams protein per pound body weight (385 grams protein per day).............Carbs 150 grams per day......Fats start around 65 grams a day....See the calories ALWAYS end working out very close to that persons needs depending on their goal..

That puts you at 2725 calories per day......

Now besides, the calorie intake, one of the biggest factors is what and when you eat your those calories....

Protein should be lean meats - Egg whites, low fat fish fish (tilapia, orange roughy, tuna) **Salmon not good for dieting, chicken BREAST (Not chicken thighs, legs etc etc only breasts skinless), Extra lean ground turkey, Lean beef (Top Round),

When cutting, Carbs should be complex carbs and should ONLY be eaten with breakfast, before a workout and after a workout - Good sources is oat meal, rice, yams, whole grain breads, quinoa, cream of wheat

Most of your fats you will naturally come from your meats and carbs......Meaning you don't need to add much more especially if looking to cut....Although if grams of fat is super low you can take essential fatty acids...Like "Udos Choice" oil blend.

And another big factor for losing weight is cardio cardio cardio.....When trying to cut, it's best to do on an empty stomach in the morning because this will force your body to burn your fats for energy since there is no glucose running through your blood stream......

Cardio is also good after a lifting.........Or before bedtime with a no carb meal afterwards..

**--->>405<<---** · 03-03-2012, 07:25 AM

hey cal i thx for chiming in... apparently ur one of those guys who thinks he knows everything and likes to impose his opinion on top of other people cuz after all "ur calstate"... a lot of what u just said i already said above.. guess u didnt read it? basically ur telling this guy to base his protein consumption on total body weight which is what i like to call an inaccuracy.. by ur logic a 300lb guy with 50%bodyfat (150lbs LBM) has the same protein requirements as a 300lb guy with 10%bodyfat (270lbs LBM).. i hardly call that a solid approach..

u say "all those calculations are rough estimates at best" ? what do u consider the advice u just offered?

naturally macros and calorie calculating is gonna be confusing in the beginning.. i certainly dont think thats a reason to compromise the approach we should have to our diet.. people are capable of learning u know.. maybe u should spend a little more time learning about macros and bodyfat %'s and LBM and its effect on caloric requirements? im gonna take a guess that u dont think so..

**calstate23** · 03-04-2012, 01:14 PM

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

hey cal i thx for chiming in... apparently ur one of those guys who thinks he knows everything and likes to impose his opinion on top of other people cuz after all "ur calstate"... a lot of what u just said i already said above.. guess u didnt read it? basically ur telling this guy to base his protein consumption on total body weight which is what i like to call an inaccuracy.. by ur logic a 300lb guy with 50%bodyfat (150lbs LBM) has the same protein requirements as a 300lb guy with 10%bodyfat (270lbs LBM).. i hardly call that a solid approach..

u say "all those calculations are rough estimates at best" ? what do u consider the advice u just offered?

naturally macros and calorie calculating is gonna be confusing in the beginning.. i certainly dont think thats a reason to compromise the approach we should have to our diet.. people are capable of learning u know.. maybe u should spend a little more time learning about macros and bodyfat %'s and LBM and its effect on caloric requirements? im gonna take a guess that u dont think so..

No problem.....You are right to a certain extent, but first off he didn't say he was 50% bodyfat he said he was 29%. That is a big difference...But when you are coming up with your calculations you are referring to the amount of protein needed to maintain the muscle he already has, not to GAIN new muscle. Which would already need to be higher once you figured out your calculations for maintaining muscle.

Obviously there are rare circumstances where someone is not even close to the average person in which a rare approach should also be taken....Thirdly, based off his weight, height and bf% the difference between calories from protein would be around 150 calories....That amount of calories would be a 40 gram carb difference...Which I guarantee you are a majority of the time 40 grams of carbs off in someones diet...

So the difference is pretty minuscule....Do you believe the amount of calories I estimated are not correct for someone his weight, height, bodyfat % trying to lose fat? I believe that is right where he needs to be so obviously it is not that bad of an estimate.

Lastly, I'm sure you did already say a lot of what I said...And no, I didn't read it.....I don't go through EVERY SINGLE persons comments to a post before I post my own comment...

**--->>405<<---** · 03-04-2012, 01:33 PM

^^ the way i see it its better Choose wat ur primary focus is gonna be.. Fatloss or muscle accumulation.. Sometimes both can be achieved to a certain extent (myself included) when u havent dun much lifting and let urself go.. Regardless IMO one should still choose a primary goal.. At 29% bf obviously that goal is gonna be fatloss..

I put him at 350g pro which is just shy of 2g pro per lb of LBM .. Plenty IMO for maintaining LBM.. Why add additional protein which equals additional cals when trying to cut?

The extra 225 cals u suggest he consume mitE make a big diff in his progress.. 2725 cals puts him 559 below tdee as i calculate it.. (3284tdee)... From my experience that number is A bit high.. While i agree 559deficit would be enuff to drop fat i dont think its dead-on accurate .. I think 2500cals is a better starting point for someone with his stats..

My tdee was 3100 and i successfully cut from 213lbs 22% bf to currently 185lbs 11%bf with a 950cal deficit from my tdee with no loss of LBm.. This is the basis for my calculations with this guy.. I am aware everyone is difft but i believe its a good place to start..