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  1. #1
    kevvy83 is offline New Member
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    HELP needed with fat lose and muscle gain diet

    HELP needed with fat lose and muscle gain diet-image.jpgClick image for larger version. 

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ID:	141150[ATTACH=CONFIG]141150[/Hi guys basically I want to lose fat and gain muscle I dont want to be ripped just want to be around 15-20% bf im not sure what my bf is at the moment I think judgin by some pics i have seen of others I would say about 30%???
    I am 29
    101kg
    6ft

    So what I am asking is if I can get the pictures on is if someone can tell me my bf % and then help with my macros and diet plan and dont take any notice of the background in the pic lol
    Last edited by kevvy83; 06-28-2013 at 09:07 AM. Reason: Add pictures

  2. #2
    AnabolicDoc's Avatar
    AnabolicDoc is offline Knowledgeable Member
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    Welcome. I think you'll find a lot of helpful advice here on what you're looking for regarding a diet and fitness plan. I'm not nearly as helpful in those depts as some of the other guys here so I'll leave it to them. Just wanted to say that you came to the right place and I think it's great that you're taking the first steps to getting in shape.

  3. #3
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Yep yep. Post a pic and we can take it from there
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  4. #4
    kevvy83 is offline New Member
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    Hopefully you can see the piture

  5. #5
    Back In Black's Avatar
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    Lets ballpark you at 30%. Do you lift? Do cardio? If so, how much (of each)?

    Of course, you'd burn a few calories if you tidied your room
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  6. #6
    kevvy83 is offline New Member
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    Ok cool yeah im just gettin back into training I stopped a year ago due to starting a business but now im so unhappy with my look but yeah I do 1 musclegroup each day
    Mon-chest
    Tues-back
    Wed-legs
    Thurs-shoulders
    Fri-arms
    Sat and sunday off
    And I do 30 min cardio after each lifting session I have only started this this week

    My eatin is my big downfall I struggle to eat clean I have a MASSIVE sweet tooth especailly at night

  7. #7
    kevvy83 is offline New Member
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    Ok cool yeah im just gettin back into training I stopped a year ago due to starting a business but now im so unhappy with my look but yeah I do 1 musclegroup each day
    Mon-chest
    Tues-back
    Wed-legs
    Thurs-shoulders
    Fri-arms
    Sat and sunday off
    And I do 30 min cardio after each lifting session usually a fast walk/jog on crosstrainer I have only started this this week

    My eatin is my big downfall I struggle to eat clean I have a MASSIVE sweet tooth especailly at night

  8. #8
    Back In Black's Avatar
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    Well, I wouldn't do anything too drastic to start, you'd probably drop some quick weight if you just cleaned up your diet by the sound of it.

    I'd probably start with 2500cals per day with a macro split of 40/40/20 (carbs/protein/fat). So, 250g each of carbs and protein and 55g fats. Work out a diet plan with those figures and post it up.

    I'd drop the arm day and put triceps with delts and biceps with back. You can use the extra day for abs and a longer cardio session.
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  9. #9
    kevvy83 is offline New Member
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    Ok cool I will have a look at a diet and post up asap thanks

  10. #10
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    Lots of calories can be burned doing laundry!
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    "It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel

  11. #11
    MR-FQ320's Avatar
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    I'm gonna copy and paste what I just typed from another thread of this type.

    You could do a number of things to get to where you want to be. Bulk in winter and cut in summer. Carb cycle so you bulk the first part of the week and cut the second. It you could look into Intermittent fasting- bulk one half of the day and cut the other half. I suggest you educate yourself in all three dieting techniques, pick one, work out your food stuffs and macros and stick to it for at least 13 weeks.

  12. #12
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    I would suggest swapping out isolation exercises for compound movements. I had some good results with complexes but they are killer!

  13. #13
    kevvy83 is offline New Member
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    Ha thats her job to sort the washing out, is there anyone with a diet plan they could post so I can get an idea of the kind of things I should and can be eatin thanks

  14. #14
    kevvy83 is offline New Member
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    Right ok here goes I know the fats are a little higher than they should be and the carbs are slightly less than they should be but anyway
    Breakfast:-
    3 whole eggs
    4egg whites
    100g oats
    Snack:-
    175g turkey breast
    155g brocolli
    Lunch:-
    225g salmon
    125g brown rice
    155g brocolli
    Snack:-
    115g chicken breast
    2 slices granary bread
    Dinner:-
    225g lean steak
    150g mixed salad
    2 medium sweet potato
    Snack:-
    Shake

    Cals carbs prot fats
    2588 215 250 76

  15. #15
    Back In Black's Avatar
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    Are your weights cooked or uncooked? The carbs seem higher than you have stated.

    If you lose 2 of the egg yolks you will lose 12g or so of fat.
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  16. #16
    kevvy83 is offline New Member
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    Ha ha yeah good point cant believe I didnt think of that lol it is all cooked weight

  17. #17
    Back In Black's Avatar
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    Ok bud, thought so

    You need to do it by dry/uncooked weight if you can, you'll get a much closer figure than going by cooked weight.
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  18. #18
    kevvy83 is offline New Member
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    Ah right ok cool whats the easiest way to work that out and does it all look kind of ok

  19. #19
    Back In Black's Avatar
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    Quote Originally Posted by kevvy83
    Ah right ok cool whats the easiest way to work that out and does it all look kind of ok
    Food choices are good

    Get the details ideally from the packets. Where that info doesn't exist you can use myfitnesspal. If you have difficulty with anything let me know.
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  20. #20
    kevvy83 is offline New Member
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    Ok cool

  21. #21
    kevvy83 is offline New Member
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    Right uncooked works out

    Cals pro carbs fats
    2636 252 287 51

  22. #22
    Back In Black's Avatar
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    Quote Originally Posted by kevvy83
    Right uncooked works out

    Cals pro carbs fats
    2636 252 287 51
    Much better, just drop the carbs down to 250 and you will be good to go for a few weeks at least
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  23. #23
    kevvy83 is offline New Member
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    Right ok I have reduced the brown rice to 75g so
    Cals pro carbs fat
    2363 243 252 48

    How does this look now

  24. #24
    kevvy83 is offline New Member
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    Sorry cals 2468

  25. #25
    kevvy83 is offline New Member
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    Right forget the last 2 replies they are wrong these are my calculations

    Cals pro carbs fat
    2468 249 251 53

  26. #26
    Back In Black's Avatar
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    Go with it. Looks good. Don't worry about minor discrepancies too much, day to day. Weigh yourself after 7 days and see what the scale says. We can adjust as and when we need to.


    Good luck
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  27. #27
    Alright john's Avatar
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    Why don't you join the mma gym near you I think its called olympia , they do good cardio and fitness training

  28. #28
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    30% Bf, find your TDEE, minus 500 calories from it initially and spread your macros 40% 40% 20% P C F.

    Cardio added in slowly.

  29. #29
    kevvy83 is offline New Member
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    What about drink can I have the odd can of diet coke? But obviously water is the main fluid

  30. #30
    Back In Black's Avatar
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    Quote Originally Posted by kevvy83
    What about drink can I have the odd can of diet coke? But obviously water is the main fluid
    You can. I have one or 2 each week.
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  31. #31
    kevvy83 is offline New Member
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    Ok cool any sweets crisp or chocolate I can add in ;D

  32. #32
    Back In Black's Avatar
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    Quote Originally Posted by kevvy83
    Ok cool any sweets crisp or chocolate I can add in ;D
    Ha ha, I know that's a joke but........

    When bulking you have much more leeway to incorporate that type of food, although still hitting your macros is recommended. So, when you've been a good boy on your cut, then we can talk
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  33. #33
    kevvy83 is offline New Member
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    3 days down now if you personally knew me you would know what an achievement thats is lol

  34. #34
    kevvy83 is offline New Member
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    What about any fat strippers????

  35. #35
    Back In Black's Avatar
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    Quote Originally Posted by kevvy83
    What about any fat strippers????
    Cardio, best you can get
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