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Ok so I have got to get this BF down . So my thoughts are i would like to maintain as much muscle as possible so my concerns are how should i split my carbs proteins and fats? I'm trying to put together a diet plan now i see that traditionally you run a 40/40/20 split and then manipulate it to your individual needs but i have never done this before and I'm a little stumped on this part.
pete welcome man!
read this:
http://forums.steroid.com/showthread...g#.UPCaVW_edP8
what r ur complete stats? age weight height bf%??
have u been lifting and doing cardio at all up to this point? if so what have u been doing?
what has ur diet looked like thus far?
Im 29 5' 10" 240 i lift four days for one to one and a half hours and i was running until the holidays but starting monday i will run 2.5 miles 3days a week on my off days. might even throw some cardio in at the end of my lifts for about 20 depending on time . My work days are 14 hours long makes it a little ruff sometimes. As far as diet not on one now and not 100% on bf but i would guess around 25-30% going to check it tomorrow. Im trying to figure out how to set it up before i try to put together a meal plan.
hey man i know about long work days trust me! i log about 3000 hrs per year working and that doesnt count travel to and fro or lunch!
as far as cardio how long does it take u to run 2.5 miles?
i suggest posting a pic so we can ballpark ur bf%.. how do u plan on getting it tested? ill post a pic for u to see where u think ur at.
did u read the sticky? good maintenance cals formula (LBM x 15)
hypothetically if u were indeed 240lbs 30%bf itd look like this:
240 x .7(%LBM) = 168 (lbs LBM)
168 x 15 = 2520cals (rough maintenance)
from here u would create a deficit. considering u are carrying a pretty large amount of fat u prob dont have to make a great deficit to see results. u want to leave a lot of room for changes down the road when ur progress slows. lets see where ur bf comes out and we can go from there.
posting a pic would help u just make sure we can see u well in decent lighting :)
The run takes about 20 to 30 minutes including cool down and stretching after. Its not a blinding speed but enough to get my heart rate up and keep it up. Well maybe my bf is more between 30 and 35. I was going to use a tape measure and use the formula the army uses. I will try to get a pic and post it soon. yes i read that sticky. I have Made all the calculations Except I did it based on activity not BF%. I really don't think my LBM would be that low but hey no way to know for sure until i check it. I really would like to get this off very quickly and I'm extremely dedicated and motivated to do so. If I try to loose it too fast will I loose my muscle?
yeh forget the tape. pic would be better. with it that high a ballpark will suffice. i think ur problem has probably been diet anyways my man! and maybe not enuff cardio! i think just getting ur diet cleaned up and u moving more is gonna show some good progress for awhile. i dont even think ur gonna need much of a deficit.Quote:
Originally Posted by PeteyP
like i said i would leave a lot of room for changes down the road. clean up diet and increase cardio will be a great first step!
if u dont like running or cant run for linger than 20mins i suggest u find something that u can do for longer. u need to be at 45mins 5-6 days per week. running is great and i love it but it is hard on the joints and no more effective (at a jogging pace IMO) than anything else. the key to cardio i have come to learn is not how much u suffer while doing it but keeping ur heart rate at a specific rate for a specific duration.
elliptical is awesome and what i use 90% of the time. i started at 26.6%bf and am below 10% now..
get the pic up and we can get ur cals set. from there u can take ur best shot at posting a good diet and ill straighten it out for u!
now get to work! ;)
Attachment 131729
Ok there it is! I have no problem running I have got to now I enjoy it. I know the problem has been diet.... there is no doubt in my mind! I want to get it down and then maybe run a nice bulk cycle before the summer! ohh yea and I could always use more Cardio. what I really need is a day that is two hours longer!!!!!!!!!!!! lol. well how horrible would it be for me to do that type of cardio on my lift days? I was thinking i Could keep my run 3 days and then could do the other 45 min cardio at the gym on three days. what do you think ? I can extend my run also. I have never Dieted the "right way" before! Cant wait to get started it will definitely be a lifestyle change for me! Thanks for all the help!!!!!!!!
lets put u at 32%bf..
240 x .68 = 163.2lbs LBM
163.2 x 15 = 2448cals
2400cals
50/30/20 pro/carb/fat
300g pro
180g carb
53g fat
post a diet hitting these macros. u can have carbs in meals 1, pre workout, post workout (at 60g each meal)
dont worry about counting veggie carbs for now
i suggest 5-6 meals.. post meal times as well as workout time..
use this format: (im not saying u have to eat at these times or work out at this time just use this format and include the times convenient to u)
(0700) meal1: .................
(1030) meal2: .................
(noon) Lift
(1330) meal3: .....................
(1600) meal4: .....................
(1900) meal5: ......................
(2100) meal6: ......................
total cals
total pro'
total carbs
total fat
if ur not familiar with cal counting apps get familiar.. i use caloriecountdotcom
others like myfitnesspal
others like livestrongdotcom
find one, get familiar, figure it out, post ur diet! :)
(0500) meal1: 50/60/9 Cals 521
(0830) meal2: 50/0/9 Cals 281
(noon) meal3: 50/0/9 Cals 281
(1430) meal4: 50/0/9 Cals 281
(1700) meal5: 50/60/9 Cals 521
(1930) LIFT
(2100) meal6: 50/60/8 Cals 512
total cals 2397
total pro 300
total carbs 180
total fat 53
How do you make a meal plan without pulling your hair out!
When I made mine I found it easier to work backwards from each macro starting with what I wanted to be my priority.
Protein was used first, I then worked out how much chicken/beef/shakes I needed to get to my total,
I then added up whatever carbs and fat was in that and took that away from what ever I had on my fat and carb totals
I then sorted my fat out and then added rice and milk (PWO shakes I know its a weakness) to sort out my simple and complex carbs.
I'm a boring dude though and tend to eat the same thing every day to keep it simple.
Next crazy question..... How can anyone afford to eat like this ? Is there a cheaper way to get all of your proteins? I already have 3shakes a day in my plan is it ok to add more and cut back on the meats?
Thank you for your help warlock
When running gets old I suggest getting a bike. When I feel like mixing up my cardio (stair climber & elliptical gets old after a while) I will get on my mountain bike & hit one of the local trails.
It's very low impact compared to running. I don't run anymore since I have had two surgeries on my left knee.
To be honest eating healthily is never going to be that cheap. There are things you can do to make it a bit cheaper though. Frying steak is damned cheap and a good source of your fats and protein, like £3-4 for 600g. Chicken breasts are expensive but you can get cheaper by buying frozen. I however bought two bags of frozen chicken at 1kg bags and once I'd defrosted them ended up with half that in actual chicken so its not that great.Quote:
Originally Posted by PeteyP
Frozen veg is cheaper as well than fresh and is easier to prepare for me as I just whack in a bowl and nuke for five minutes, gives me the veg I need for two meals.
From what I know actual food is better than shakes, quite a few of the guys on these forums don't use shakes at all and get their protein just from meat sources. I use shakes as a quick way to get quick absorbing protein into me after a work out and although in the past have used them for meal replacement my guts tend to take the punishment.