I recently just started going to the gym again. I want to cut me body fat % down from 30% which I'm at right now to 20% or lower. Does anybody know of a good diet plan I could follow. :lift:
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I recently just started going to the gym again. I want to cut me body fat % down from 30% which I'm at right now to 20% or lower. Does anybody know of a good diet plan I could follow. :lift:
eat 6 meals per day, you need a 500 calorie deficite per day to lose 1lb per week, so add up the amount of calories you take in per day and subtract it by what you burn the number should be -500 to lose one lb per week, suplement a few meals perday with protien shakes low in calories, take a mulitvitamin in the morning and again mid day to satisfy any deficiencies from the decreased calories, use a stimulant such as xenedrine to help lower your apetite, ask your doctor first before begining any stimulants, dont eat any junk food, example of a diet day for me is
meal 1 eggs and whole wheat toast, water, multivitamin
meal 2 protien shake
meal 3 grilled chicken breast and salad, no dressing
meal 4 protien shake
meal 5 tuna multi vitamin
meal 6 protien shake
Thank you for your reply. I will give it a try. :D
1. Eat every 2-3 hours, balanced meals of protein, carbs, fat. Exception: you don't necesarily have to eat carbs for your last meal or two of the day, you CAN just eat protein and fat. Unless it's post workout, then you NEED to eat some carbs.
2. Try to keep the protein intake in each of your meals consistent. Eat a minimum of your bodyweight in grams of protein, divided up equally into each of your meals.
3. Don't be afraid of fat, you NEED fat in order to BURN fat. You need to turn your body into a fat burning machine. In order to do this, you keep your carbs fairly low and your fat intake moderate. As in, the lower your carbs, the more fat you should be consuming.
4. Avoid sugars like the plague. Read your labels, avoid food with sugar listed in the ingredients.
5. Avoid processed foods, like those in boxes/packages and also anything made with white flour. White flour is overprocessed. Also anything that says, "enriched" avoid it as well.
6. Eat as close to nature as you can. In other words, the closer the food to how it occurs in nature, the better for you it is, and ESPECIALLY for fat burning.
7. Avoid starchy carbs like corn, bread, pasta.
8. For your last meal or two of the day, have only green veggies for your carbohydrates.
9. Last but not least, do NOT cut your calories too low. For starters I wouldn't even drop ANY calories. I would eat maintenance calories and just focus on cleaning up your diet and getting consistent with a good macronutrient ratio (protein, carbs, fat). Examples of good cutting ratios are: 40P/30C/30F, 40P/25C/35F, or 40P/20C/40F (of course there ARE others, those are just MY personal preferences).
10. A good website (free) to help you keep track of your calories, protein, carbs, and fat is: www.fitday.com or www.calorieking.com
Here are some good choices for foods to eat, conducive to burning fat and/or staying lean. If the food you are eating is not on this list, I would question it.
PROTEINS
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Whole Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Soy Burgers
Low-fat cottage cheese
SLOW BURNING/COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
100% Stoneground Whole Wheat Bread
FIBROUS CARBS
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussel Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
FRUIT
Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or Limes
HEALTHY FATS
Natural Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
BEVARAGES
Crystal Light
Green Tea
Other Tea (without sugar)
Coffee (without sugar)
CONDIMENTS
Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)