Want to change my life

That's right, I have got to get it together and lose weight.

I want to change training to be fun and flexible. I will be training with kettlebells and the training sessions are just over an hour straight of insane craziness.

I would like to supplement from time to time with a regular "chest" day etc.

I'm not looking to get shredded perse, simply diet properly to drop bodyfat while maintaining what muscle I have.

I just need a set meal plan, if its on paper I will eat it and nothing else, it's just a matter of getting it on paper and concrete.

I will weigh myself tomorrow and post my stats..I need to do this..it's been way too long that I have let myself go.

6'0 34yrs old

Thanks in advance everyone

Read the threads in red above. Diet 101 or cutting. Then come back with questions

Ok, here is what I have come up with..I weighed in today at 244lbs

Stats: 6'0, 34yrs old, 244lbs and using the HBR formula below

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) x 1.55 (3-5 days a week training)

66 + 1520 + 914 - 231 2269 x 1.55 = 3516

So 3,516kcals everyday to maintain my weight? Seems like a lot, did I do this properly?

What's your bodyfat % buddy?


Attachment 141234

I'd say high 20's to the 30% picture..you cans till tell I worked out at one time, traps, chest, arms etc..just covered up and midsection is a train wreck of blubber

I think you should with a diet of about 2500cals. Approx 250g each of carbs and protein and about 50g of fat. That should be a good start and see a steady weight loss for several weeks at least.

If you can work out a diet plan based on those figures I will take a look for you. Make sure all your values come from uncooked/raw weight.

Protein sources

Chicken, Tuna, Whey, Fish, Turkey

Carb sources

Rice, Sweet Potatoes, Oats, Dextrose (something better out there for PWO?)

Green Veggies

Broccoli, Brussel Sprouts, Spinach

Fat Sources

Upgraded MCT Oil, Flax, Mayo (this is bad though right?)

I don't do dextrose or any other sugar. Just a normal carb source - oats usually. I'd take fish oils as number one fat supplementation. You may not need much as your fat allowance is quite low anyway. My second choice for fat supplementation is walnuts but coconut oil is a good choice too. Don't sweat a little bit of what you fancy here and there, just try and make it fit your macro's.

Now we know your food choices are good, put them into a meal plan and let's see it.

Ok, so far how's this look..

Upon wakeup, Glutamine or NO Xplode

Kettlebell Cardio Workout 1hr15m

7AM Meal 1 - 2 scoops ON Whey w/ 1cup Oats 520kCals 7g Fat 56g Carb 56g Pro

Take ALA or R-ALA before next meal

9AM Meal 2 - 7oz Chicken w/ 1cup Brown Rice 510kCals 8g Fat 68g Carb 44g Pro

12PM Meal 3 - 6oz Smoked Turkey 187kCals 3g Fat 0g Carb 38g Pro

3PM Meal 4 - Tuna 150kCals 2.5g Fat 0g Carb 32.5g Pro

6PM Meal 5 - 7oz Chicken w/ 1cup Broccoli 210kCals 5.2g Fat 0g Carb 38g Pro

9PM Meal 6 - 2 scoops ON Whey, 1 Tbsp MCT Oil 348kCals 15g Fat 2g Carb 46g Pro

1925kCals 35g Fat 126g Carb 254g Pro

I need to add fats in there with the Tuna and Turkey? That would get the kCals up and be ok right?

Need to get your carbs up and way more veggies. Make your last meal a real protein source.

Ok, how about this, have more Fats then you said to do..I could remove say the Natural PB, then kCals go down too

7AM Meal 1 - 2 scoops ON Whey w/ 1.5cup Oats 670kCals 10g Fat 83g Carb 61g Pro

Take ALA or R-ALA before next meal

9AM Meal 2 - 7oz Chicken w/ 1cup Brown Rice 510kCals 8g Fat 68g Carb 44g Pro

12PM Meal 3 - 6oz Turkey w/ 1oz Almonds, 1cup Broccoli 347kCals 26g Fat 6g carb 44g Pro

3PM Meal 4 - Tuna w 1Tbsp MCT Oil 278kCals 16g Fat 0g Carb 32g Pro

6PM Meal 5 - 7oz Chicken w/ 1cup Broccoli, 2 Tbsp Natural PB 420kCals 21g Fat 6g Carb 46g Pro

9PM Meal 6 - 1cup Whites w/ 1Tbsp MCT Oil 260kCals 14g Fat 5.3g Carb 26.5g Pro

2485 kCals 95g Fat 168g Carb 253g Pro

Supplements

ZMA, Multivitamin, ALA, E Pharm TestForce2, Clen, Taurine, Potassium

The Clen is for later, I refuse to take that unless this diet is good and working well. I picked up the E Pharm TestForce2, it sounded good anyway.

I will be drinking at least 1g water everyday as well with some MioEnergy thrown in.

If I don't hear back, I am going to start the diet that was last posted. Start with that and adjust if you see it needs to be

Can't comment on the diet. Look pretty good now tho mate. You looked at austentite's over the counter fat burning stack?. If not do it. ReLly usefull

Again

250g carbs
250g protein
50g fat

You are nowhere near.

Where do you think I should place these changes? Should I add a meal before training? Could do pro/carb there and drop fats throughout other meals to bring it down

It really doesn't matter, but if you wanna make it really easy - 5 meals each containing 50g of carbs, 50g protein and 10g of fat.

Evenly spreading macro's is the way I diet, it means all your meals are interchangable.

Just finished workout and I am dead...this is brutal..I will redo this today and post

I can spread them as you say, just wondering isn't it best to keep carbs (energy) around the time I am expending energy (training)? That's why you see me place them around training then back off?

I am an Engineer so my work is as sedentary as it comes, I mean hours just sitting.

I appreciate you helping me dial this in, I am going t have Meal 1 now

It's just easier the way I do it. But you will need to experiment and work out what works best for you. Don't fall into the 'carbs late at night are bad for you' BS. Just hit them macro's for now:)

glad to see you want to change your life. that is the approach you need to take with this!

I see that the others have you sorted out, now it is time for you to implement it.

you made your best move by joining up and getting in this section first.

you also need to remember that consistency and discipline are the true keys for all of this.

will be checking on ya to see your progress and remember that the romans didn't build rome in one day!

stay focused!

Today's will end up looking like this, got the last meal to go. Want to use a shake..sorry BiB :)

7AM Meal 1 - 2 scoops ON Whey w/ 1.5cup Oats 670kCals 10g Fat 83g Carb 61g Pro

Take ALA or R-ALA before next meal

9AM Meal 2 - 7oz Chicken w/ 1cup Brown Rice 510kCals 8g Fat 68g Carb 44g Pro

12PM Meal 3 - 6oz Turkey w/ 1/2 Tbsp MCT Oil, 1cup Broccoli 251kCals 10g Fat 0g Carb 38g Pro

3PM Meal 4 - Tuna w 1Tbsp MCT Oil 278kCals 16g Fat 0g Carb 32g Pro

6PM Meal 5 - 7oz Chicken w/ 1cup Broccoli, 1 Tbsp Natural PB 315kCals 13g Fat 3g Carb 42g Pro

9PM Meal 6 - 2 scoops ON Whey w/ 1Tbsp MCT Oil 348kCals 15g Fat 2g carb 46g Pro


2,372kCals 72g Fat 156g Carb 263g Pro

Attachment 141276

It's tough getting carbs up, remember I am not pushing massive weights, does that give me some slack on keeping carbs this low?

Just add a cup or half cup of oats to eat protein shake you have and that should boost your carbs

If I add this as the last meal it would all look like this, but carbs for last meal? I mean it fits right?

2 scoops ON Whey, 1 1/4 Cup Oats 595kCals 8g Fat 69g Carb 58g Pro

That would make totals for the day

2,619kCals 65g Fat 223g Carb 278g Pro

This is getting crazy trying to line this shit up..jesus, no way this will be perfect 250/250/50

Ok this is it gentleman, this is as close as I can get to the

250g Carb
250g Pro
50g Fat

That seems like a shit ton of carbs though..anyway here it is I will do this tomorrow..also what do I do for days like tomorrow where I will only do cardio? run the same diet or drop carbs just a bit?

Meal 1 - 2 scoops ON Whey w/ 1.5cup Oats 670kCals 10g Fat 83g Carb 61g Pro

Take ALA or R-ALA before next meal

Meal 2 - 7oz Chicken w/ 1cup Brown Rice 510kCals 8g Fat 68g Carb 44g Pro

Meal 3 - 6oz Turkey w/ 1/2 Tbsp MCT Oil, 1cup Broccoli 251kCals 10g Fat 0g Carb 38g Pro

Meal 4 - Tuna 150kCals 2g Fat 0g carb 32g Pro

Meal 5 - 7oz Chicken w/ 1cup Broccoli, 1 Tbsp Natural PB 315kCals 13g Fat 3g Carb 42g Pro

Meal 6 - 2 scoops ON Whey w/ 1.25 Cups Oats 595 kcals 8g Fat 69g Carb 58g Pro

2,491kCals 51g Fat 219g Carb 277g Pro

I guess I could always shift Meal 6 above to Meal 3, keep the carbs as early in the day and around my activities.

Played with it some more and got it down to this

Attachment 141285

You simply don't need that much protein buddy. It's overkill for your stats and expensive.

I wouldn't take whey as my last meal, even with added oats, I prefer something slower digesting to keep me going overnight.

Quote:

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Originally Posted by Back In Black

You simply don't need that much protein buddy. It's overkill for your stats and expensive.

I wouldn't take whey as my last meal, even with added oats, I prefer something slower digesting to keep me going overnight.

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I agree. cottage cheese would be a good fit here!

Totals for yesterday were

2,139kCals 50g Fat 149g Carb 260g Pro

45m Cardio day, no training

Worked out this morning and had Meal 1 so far

It's been right at two weeks now

July 4th - 2,146kCals 59g Fat 149g Carb 247g Pro

July 5th - 2,166kCals 55g Fat 179g Carb 225g Pro

July 6th - 1,180kCals 17g Fat 147g Carb 105g Pro (on top of this had Chicken Wings at night, no fries or soda)

July 7th - 2,221kCals 51g Fat 155g Carb 268g Pro

July 8th - 2,125kCals 50g Fat 151g Carb 253g Pro

July 9th - 2,098kCals 56g Fat 155g Carb 230g Pro

July 10th - 2,285kCals 57g Fat 185g Carb 242g Pro

July 11th - 2,180kCals 50g Fat 152g Carb 264g Pro

July 12th - 1,848kCals 50g Fat 149g Carb 189g Pro (Went to a all day festival, drank water, no food while out)


Working out Mon, Wed, Fri with 45m cardio on Tues & Thur...Saturday I trained at gym to hit a little of everything. Same as today, went in and did a little of everything, chest, triceps, traps, cardio.


I woke up today, had my first meal and went to the gym. Came home and weighed myself, not a ****ing difference. I'm calling bullshit...no way something hasn't improved or changed. Words of encouragement please because this ****ing blows ass.

Weigh yourself first thing tomorrow morning straight after you urinate, then tell us where you are. Hopefully that will tell us the true story.

Quote:

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train wreck of blubber

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this made me lol

not trying to thread jack but I need someone knowledgeable "Back in black", "ragincajun" to take a look at my diet as well. I started a thread of my own but not getting any help. Thanks