hey i need some help

[spolie19]

i am 23 511 250 pds i wanna take something to drop the weight then take something to put on lost of muscle can anyone help me and suggest wat i take i have been work out for 2 months now i lost almost 30 pounds but i wanna lose more can some one help me and put me on the right track thank u alot

[FireGuy]

Diet and Cardio. I know thats not what you wanted to hear but thats the answer to your question.

[spolie19]

i have been doing that i got 2 times a day i wanna take like maybe whinny or something along thoes lines to lose the weight faster and gain as i am doing it ppl i know that work out and do comps keep telling me i would be huge if i started but i just need to know what to get thanks

[FireGuy]

You lost 30lbs in two months and you want faster results? Winnie is for people under 8% trying to obtain a dry tight look. It will do nothing to change your appearance. Just keep doing what you are doing and dont get impatient.

[eatrainrest]

i have been doing that i got 2 times a day i wanna take like maybe whinny or something along thoes lines to lose the weight faster and gain as i am doing it ppl i know that work out and do comps keep telling me i would be huge if i started but i just need to know what to get thanks

you havent been doing it good enough bro, fireguy set you up straight... do not need gear youd be surprised what diet and cardio can do

[spolie19]

ok thanks guys alot i will keep to it here is my food plan should i change anything.
8am barn flakes
10am protein drink
11am apple
100pms salad and chicken
300pm protein drink
400pm work out
600pm chicken and patato
800 cardio
900protein

[FireGuy]

ok thanks guys alot i will keep to it here is my food plan should i change anything.
8am barn flakes,You need som protein with this meal, eggs/eggwhites
10am protein drink
11am appleProtein/carb/fat meal here
100pms salad and chicken Grilled chicken? What is in your salad
300pm protein drink
400pm work out
600pm chicken and patatoFibrous carbs here too
800 cardioCan you move this to first thing in the morning or right after your workout?
900protein

Making the above changes will not make your diet perfect but dramatically better.

[spolie19]

ok first in my salad is grilled chicken and veggies
and ya i do cardio when i work out like i got for half hour on the tred mill then the late night cardio is just runing and walkin for about 45 mins

[FireGuy]

Obviously we would need the food totals to make sure your calories are in line with what you require. This is just some very basic info to get you on track.

[jamyjamjr]

Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basic metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....