cutting body fat diet,suggestions please!

[ronniehouse]

Ok so here goes.I'm 191 lbs with 17% bodyfat I wanna get leaner.I'm 40 years old and have just started working out again about 2 months ago after a lonnnng lay off! I'm currently taking in 2560 calories a day at 55%carbs 30%pro 15%fat for 3 days straight then on day 4 I go higher in calories for 3137 at 55%carbs 30%pro 15%fat! Just to confuse my body so I don't go into starvation mode.then I repeat the process of 3 days low 1 day high.I perform my cardio 4x a week at 35 minutes at about 75% max heart rate! I lift 4x a week m,t,th,f! Any suggestions? I can post my diet is that helps! Thanks guys

[YoungGunsNY]

Yeap, post diet.. it's the only way we can help you out...

[ronniehouse]

Ok thanks! I eat every 3 hours starting from 4:30am up until 5pm. I workout at around 5:30am.

4:30-meal 1 Pre workout meal (44g whey protein,56g waxy maize,75g apple,1/4tbsp flax oil) 423cal. 33pro. 58carbs 6fat.

7am-meal 2 postworkout (52g whey protein,56g waxy maize,100g apple,75g peach,1/2 tbsp flax oil) 535 cal. 39 pro. 71carbs. 10fat.

8am-meal 3 (7egg whites,90g old-fashioned oats,150g brocolli,1/4 tbsp flax oil) 525 cal. 39pro. 69carbs. 11fat.

11am-meal 4 (3oz salmon,69g whole wheat organic pasta,100g brocolli,5g walnuts) 424 cal. 31pro. 56carbs. 7fat.

2pm-meal 5 (3oz angus beef,47g brown basmati rice,93g green beans) 323 cal. 23pro 45carbs. 5fat.

5pm-meal 6 (2 1/2 oz angus beef,125g brocolli,93g green beans,100g brussel sproats,150g carrots,1/2 tbsp flax oil) 328 cal. 24pro. 40carbs. 7fat.

Total 2540cal. 191cal. 349carbs. 42fat!

I can't work out at night so I can only do it in the am from5:30-6:45.

I'm not solely commited to these food choices but I try and follow the macro ratios this way.
Meal1 423 cal. 32pro. 58carbs 7fat

Meal2 523 cal 39pro
72carbs. 9fat.

Meal3 523 cal. 39pro. 72carbs. 9fat

Meal4 423. 32pro. 58carbs. 7fat

Meal5 323 cal. 24pro. 44carbs. 5fat

Meal6 323cal. 24pro. 44carbs. 5fat

Comes out to 762cal from pro 191g a day

1725cal from carbs 349g a day

381cal from fat 42g a day.

I also try to consume most of my calories post workout and the couple meals following,and cut them down later in the day! I sleep from about 930-4am.
Please make your suggestions guys
Thanks a bunch!

[bigslick7878]

Ok thanks! I eat every 3 hours starting from 4:30am up until 5pm. I workout at around 5:30am.

4:30-meal 1 Pre workout meal (44g whey protein,56g waxy maize,75g apple,1/4tbsp flax oil) 423cal. 33pro. 58carbs 6fat.

7am-meal 2 postworkout (52g whey protein,56g waxy maize,100g apple,75g peach,1/2 tbsp flax oil) 535 cal. 39 pro. 71carbs. 10fat.

8am-meal 3 (7egg whites,90g old-fashioned oats,150g brocolli,1/4 tbsp flax oil) 525 cal. 39pro. 69carbs. 11fat.

11am-meal 4 (3oz salmon,69g whole wheat organic pasta,100g brocolli,5g walnuts) 424 cal. 31pro. 56carbs. 7fat.

2pm-meal 5 (3oz angus beef,47g brown basmati rice,93g green beans) 323 cal. 23pro 45carbs. 5fat.

5pm-meal 6 (2 1/2 oz angus beef,125g brocolli,93g green beans,100g brussel sproats,150g carrots,1/2 tbsp flax oil) 328 cal. 24pro. 40carbs. 7fat.

Total 2540cal. 191cal. 349carbs. 42fat!

I can't work out at night so I can only do it in the am from5:30-6:45.

I'm not solely commited to these food choices but I try and follow the macro ratios this way.
Meal1 423 cal. 32pro. 58carbs 7fat

Meal2 523 cal 39pro
72carbs. 9fat.

Meal3 523 cal. 39pro. 72carbs. 9fat

Meal4 423. 32pro. 58carbs. 7fat

Meal5 323 cal. 24pro. 44carbs. 5fat

Meal6 323cal. 24pro. 44carbs. 5fat

Comes out to 762cal from pro 191g a day

1725cal from carbs 349g a day

381cal from fat 42g a day.

I also try to consume most of my calories post workout and the couple meals following,and cut them down later in the day! I sleep from about 930-4am.
Please make your suggestions guys
Thanks a bunch!

Cardio?

[ronniehouse]

I do cardio after my workout for 35 minutes at 75% of my max heart rate.4x a week m,t,th,f. I workout for about 40 minutes then jump on the treamdill.

[Damienm05]

Welcome to the board! It's nice to see another person ready to make the commitment to change their body, so congrats!

Nobody here is going to construct a diet for you. However, there are literally hundreds of diets posted in this section which have been critiqued, tweaked, modified etc. If you take the time to go through the diet section, there is ALOT of info to be found. I believe that by reading and doing some research on the board, you'll be able to construct a diet that we can then help you out with.

That said, I will give you a few basics to start with. There are also a great set of videos by Milos Sarcev - I don't have the link info now, so if somebody can post it up for the OP i'd appreciate it!

1) This is probably obvious, but no more McDonalds, etc. or any crap foods! Eating that will help you grow for sure, just not with the weight you want.

2) Start eating 6-7 meals each day, spaced 2-3 hours apart. Don't go more than 3 hours without eating, especially now that you're training. Your body craves/needs nutrients and protein roughly every 3 hours, and if it doesn't get what it needs, it can go into starvation mode (hold on to bodyfat) and/or start catabolizing (burning lean body mass - i.e. muscle tissue) - obviously counter productive to what we're all trying to accomplish here. Feed your body!

3) Lean protein source in EVERY meal. There are a ton of foods to choose from, and you should make your diet well rounded so you get a full spectrum of amino acids and digestion times. Boneless skinless chicken breast, turkey breast (not cold cut turkey breast), tuna, salmon, eggs, tilapia, mahi mahi, bison, lean ground beef (93/7 or better), lean steak cuts (top round/london broil, flank, sirloin), skim milk (careful about the sugar content though!) trout... actually just about any fish. Even shellfish are good, but be careful with the cholesterol. 20-50g of lean protein in every meal, depending on your daily caloric requirements.

4) Complex Carb and/or healthy fat in every meal - I personally like to keep them separate. Since you are looking to add mass, I would suggest a good diet consisting of plenty of complex carbs. Whole oats, sweet potato, yam, brown rice, quinoa, lentils and beans, etc. Wheat bread, wheat pastas, etc are ok but not the greatest carb choice. Healthy fats come from almost any nut - popular choices are almonds, cashews, peanuts, also almond/cashew/peanut butter (natural, no sugar or crap added), avacado, olive oil, salmon (perfect protein/fat combo), eggs (also protein/fat)

At a bare minimum, you should have a good amount (50g or so) of complex carbs about an hour before your workout as you need this for fuel. I'd recommend another 50g or so post-workout along with a whey shake to help quickly replenish glycogen stores.

5) You don't HAVE to, but personally I drop all carbs in the 2nd half of the day (I workout early in the morning, so this works for me) and just stick with protein/fats.

These are just a very few basic principles. They are not set in stone, just what alot of people find success with. Do some research, check out other diets, get some ideas, use what i've given you above and construct yourself a diet. Come back and post it up here and we'll help you out with it. Be sure to list time of day for each meal, include your workout time, and list macros for each meal (protein/carbs/fat/total calories)

Good luck!

[Damienm05]

Use this info:


Welcome to the boards diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

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

you need to figure our your BMR (this is the basal 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 everya 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

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


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)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


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

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...



Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

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

http://www.dailymoti...nar-pt1_extreme

http://www.dailymoti...nar-pt2_extreme

http://www.dailymoti...nar-pt3_extreme

http://www.dailymoti...nar-pt4_extreme

http://www.dailymoti...nar-pt5_extreme

http://www.dailymoti...nar-pt6_extreme





You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

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

When you've completed reading all this feel free to post up your diet for critique..

[Damienm05]

Now read and let the body change begin.

[smalltime7]

lord Damien 6'4" 275 14% f...ing tank!

[Phate]

Now read and let the body change begin.

i like the info sheet^^^^ very nice