I am an idiot and need someone to hold my hand!

[Lunk1]

I really want to cut some fat! I am 39 y.o, 6', 240 lbs, low to mid 20's % BF. I really want to shed down to the mid teens. I work out 5 days a week all weights little to no cardio (I am lazy and hate it) just being honest! I have a pretty solid base to work with.

I would love to find someone who has nothing better to do than help me design a diet and spoon feed me everything. I will gladly pay you with large sums of appreciation lol. There has to be someone who wants to help this poor bastard make a transformation!!!!

[JohnnnyBlazzze]

There's some stickies that will pretty much pave a pretty solid road for you. For starting out you should find your "TDEE" and from there you can begin to build your diet. Gaining the knowledge is the first step, and there's plenty of vets and experienced members that can help you answer any questions that you have trouble finding or unsure about.

Welcome to the board

[Lunk1]

I have read through the stickys that pertain to cutting. I am relatively aware of what I need to do. I just need some hand holding. Not sure if that makes sense or if anyone can relate or understand? A personal dietician telling me what my days meals are going to be would be the cats meow!!

[X2006ibmgto]

Post a diet in the nutrtion section and people will help you. None is going to do it for you.

[JohnnyVegas]

I will gladly pay you with large sums of appreciation lol.

...and where would I spend this huge amount of appreciation? Heh.

[V-ROID]

Good news for you is if you are 25% BF (probably more) you can get to 15% pretty easy without cardio, even less. If you work out 5 days a week, hit your macros, then no problem. Like they said above. Figure out your TDDD. Pick a macro ratio that works for you 50/30/20, 40/40/20. Eat 300-500 calories under your TDEE. Voila fat disappears. Start with one of those free and easy places to count calories/macros like myfitnesspal. Website is easy and they have an app. So there is your first task. Post your typical diet and make adjustments. Something tells me too much bread and sugar already... It's not hard just gotta get ball rolling and learn as you go. Good luck!

[--->>405<<---]

I really want to cut some fat! I am 39 y.o, 6', 240 lbs, low to mid 20's % BF. I really want to shed down to the mid teens. I work out 5 days a week all weights little to no cardio (I am lazy and hate it) just being honest! I have a pretty solid base to work with.

I would love to find someone who has nothing better to do than help me design a diet and spoon feed me everything. I will gladly pay you with large sums of appreciation lol. There has to be someone who wants to help this poor bastard make a transformation!!!!

lunk welcome man... no one is gonna do the work for u but we will be here to help u learn for urself.. which is what u need to do.. this way u wont have to ask anyone for help in the future.. and we all have better things to do than design u a diet.. we will critique the diet u come up with and ill help u figure out ur calories and make suggestions for ur macro split..

first we need to know what ur bf% is.. so go get it chekd or post a pic...

[phoenix44]

honestly if you just go through some peoples posts that have started logs you can see their diet and steal most of their ideas lol

[Lunk1]

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lunk welcome man... no one is gonna do the work for u but we will be here to help u learn for urself.. which is what u need to do.. this way u wont have to ask anyone for help in the future.. and we all have better things to do than design u a diet.. we will critique the diet u come up with and ill help u figure out ur calories and make suggestions for ur macro split..

first we need to know what ur bf% is.. so go get it chekd or post a pic...

[Lunk1]

Posted a pic...feel free to judge me lol!

[V-ROID]

You are way ahead of the curve from what my imagination had going. I'd say around 25%. You got 405 helping out, take advantage!

[--->>405<<---]

put u around 22ish.. close enuff i think.. looks like u may have some decent muscle under there

240lbs at @22%bf
240 x .22 = 52.8(lbs fat)
240 - 52.8 = 187.2(lbs LBM)
187.2 x .4536 = 84.91(kg LBM)
(84.91 x 21.6) + 370 = 2204(BMR)
2204 x 1.55(5day/week multiplier) = 3416(TDEE)

if i were u id start @2500cals per day on low carbs..

375g pro
125g carbs
56g fat

split ur protein equally into 6 meals at 63g per meal
split ur carbs between meal 1, preworkout, postworkout at 42g per meal
fat lets see where it falls..

protein choices: chikn breast, lean ground beef(95%ff or better), canned tuna, eggwhites, pro powder, fish, lowfat(2%or better) cottage cheese, etc..

carb choices: oatmeal, sweet potatoes, brown rice, green veggies(broccoli, spinach, asparagus).. thats it..

fats: lets see where ur at after everything else..

CARDIO: i suggest u do it 5-6days per week.. either in the am fasted or PWO for 45mins.. if u cant go that long start at 30 but work up to 45..

now get a diet put together hitting the above macros using the sources i suggested.. if u want to use anything else u can put it in and we can have a look..

calorie count dot com is a good website to calculate ur macros and cals.. it has an iPhone app (if u have one).. mite work with other phones as well.. will be waiting to see wat u come up with.. be sure to post ur diet in this format:

meal 1(time) :.......

meal 2(time) :.......

meal 3(time, pre workout meal) :.......

workout

meal 4(time, post workout meal) :.....

total cals, total pro, total carbs, total fats..

u get the point.. easier to read this way..

[Lunk1]

You are way ahead of the curve from what my imagination had going. I'd say around 25%. You got 405 helping out, take advantage!

Thanks...I think . I look forward to anyones help. I have not been able to take this off since the days in the Corps...along time ago. I know it is ALL my diet which consist of way to many pop tarts and Mexican food. It's not that I dont know whats good or bad but when I am trying to decide what to eat my dumb ass always takes the easy (crappy) way out. Yes...a simple lack of discipline! I feel if I had someone looking over my shoulder saying eat this now then it would eliminate me having to make the bad choices. Lazy I know but it is what it is.

[--->>405<<---]

Thanks...I think . I look forward to anyones help. I have not been able to take this off since the days in the Corps...along time ago. I know it is ALL my diet which consist of way to many pop tarts and Mexican food. It's not that I dont know whats good or bad but when I am trying to decide what to eat my dumb ass always takes the easy (crappy) way out. Yes...a simple lack of discipline! I feel if I had someone looking over my shoulder saying eat this now then it would eliminate me having to make the bad choices. Lazy I know but it is what it is.

lazy maybe.. also and prob moreso a lack of proper preparation... read post 12 ...

[Lunk1]

Ok...405! Ur my guy, we start tommorow!!! 6 meals isn't always obtainable (I'm sure you have heard it!) I'll be posting my log form here on out. As far as the muscle under there...yeah but it's time for it to come OUT!

[bikeral]

Once you get a good diet the easiest way to stay on it is to eat pretty much the same thing every day and cook in bulk 3-4 days at a time. When you know exactly what you are going to eat and at what time it is hard to make bad choices.

[--->>405<<---]

Ok...405! Ur my guy, we start tommorow!!! 6 meals isn't always obtainable (I'm sure you have heard it!) I'll be posting my log form here on out. As far as the muscle under there...yeah but it's time for it to come OUT!

6 meals isnt absolutely necessary but its workd for me and what i recommend.. it has kept me from getting too hungry (if nothing else) cuz u eat every 3 hrs or so.. now get that diet dun dude.. and while ur at it tomorrow u need to find somewhere u can get ur bf% chekd thats going to be reliable.. check some nice gyms in ur area or even better google "bod pod" in ur city and see what comes up.. costs like $35 but its as accurate as it gets... ur gonna wanna know where u start.. this way u will be able to track ur bf drops as well as if ur losing any muscle.. both very important.

[Lunk1]

6 meals isnt absolutely necessary but its workd for me and what i recommend.. it has kept me from getting too hungry (if nothing else) cuz u eat every 3 hrs or so.. now get that diet dun dude.. and while ur at it tomorrow u need to find somewhere u can get ur bf% chekd thats going to be reliable.. check some nice gyms in ur area or even better google "bod pod" in ur city and see what comes up.. costs like $35 but its as accurate as it gets... ur gonna wanna know where u start.. this way u will be able to track ur bf drops as well as if ur losing any muscle.. both very important.

I friggin live in the sticks bro! There aint sh#t around here like that. I will find somewhere in the city and get it done. It might be a while. Thanks again!

[--->>405<<---]

surely ur close to a decent city man u want to know it also to make sure ur eating enuff or not eating too much..these cals and macros r just a guesstimate to get u started..

[Lunk1]

Closest one I can find is an hour away. I wont be able to check it for a while or regulerly

[--->>405<<---]

u mite wanna look into getting some calipers.. get ur bf chekd one time at a place like i described .. then u will be able to gauge how close u can get to what it really is.. looks it up online for how to administer a 9site bodyfat caliper test.. if ur married u can get ur wife to do it.. thats what i do every week.. u can also buy calipers online..

[Back In Black]

For starters go with the plan 405 has suggested. I'd have you a little higher than 22% but that's a good place to start. You can always adjust when appropriate.

Looks like you may be pretty solid underneath!

[--->>405<<---]

For starters go with the plan 405 has suggested. I'd have you a little higher than 22% but that's a good place to start. You can always adjust when appropriate.

Looks like you may be pretty solid underneath!

im not great at guessing bf% but even at 25% tdee would be 3300 which is only 100cals difference.. def wanna get bf chekd though!

[Lunk1]

im not great at guessing bf% but even at 25% tdee would be 3300 which is only 100cals difference.. def wanna get bf chekd though!

I agree...closer to 25%. I appreciate the comments about the solid base under the insulation lol. I work hard in the gym but the damn carbs are my enemy! I am making arraingements to get a BF% checked with the Bod Pod. Diet has started today...as a matter a fact I am about to go hit meal #2. I will post at the end of the day. I appreciate you guys sticking with me 405 and STEM!