Need to loose a lot of bf %

[Thejkr]

Hey guys,
So up until last night I was two weeks into my first course of AAS, however from the replies i received on another post have led me to stop the course as im too young and it'll be terrible for my short & long term health.
So because of this my fitness goals have changed, most of my life i have always been relatively 'fit' always around 15% bf maximum, however due to injuries, work and a trip overseas over the last year and a half i have let myself go.
my fitness was always at those levels to intense football training regimes, however due to work I can no longer go back to the football regime.
during this time I didn't have any diet set up and have never really been able to structure any diet that could work, basically completely due to not understanding dieting.

so basically im on here for a bit of guidance on how to structure a diet and an exercise plan (as in when i should exercise and what type of exercise i should do) to reduce BF% most effectively.

I know its a pretty broad ask, and i know there are plenty of other posts that have been locked to the homepage along these lines, but unfortunately i dont really have the background knowledge to understand those posts.

Sorry for being such a novice and pain in the ass!

[Thejkr]

oh and here are my stats:

21
5'7"
194 lbs
approx 25% bf (based on pictures ive seen in other posts)

[Back In Black]

Start here buddy. Formulate a plan and post it for us to critique.

http://forums.steroid.com/nutrition-...1-cutting.html

[Thejkr]

Cheers man, had a read of that article and this is what i worked out so far.

i worked out my daily calorie intake is at 3067, so i decided to drop 500 cals (as per advised in the article) so im aiming to start on a 2500 daily intake.

pretty much working on the 40/40/20 macros, i worked out i need 250g of protein and carbs and 56 grams of fats (modified that to 300g of protein and 200g carbs though)

my sample diet looks like this:

5:00 - wake up
5:30 - meal 1 - 67g carbs, 50g protein, 11.2 fat
8:30 - meal 2 - 50g protein, 11.2 fat
11:30- meal 3 - 50g protein, 11.2 fat
4:00 - meal 4 - preworkout - 67g carbs, 50g protein, 11.2 fat
5:00 - workout
6:00 - PWO Cardio
7:00 - meal 5 + post workout nutrition - 67g carbs - 100g protein, 11.2 fat
9:30 - bed

how does that look? im yet to figure out what foods to exactly fill in there but im going to sort that out tonight.

a few questions though,

firstly, what should i do with sugar levels, im assuming i keep them at minimal to none?
secondly, in the sample diet, due to minimal time after workout and bed, ive combined post workout and meal 5 at the same time, is that ok or should i separate them? if so, whats a good time frame between the post workout and meal 5?
finally, what are the best sources of post workout nutrition? just another meal or are there supplements that i should look at getting?

Cheers for getting back to me!

[Back In Black]

Getting your calories right is the hard part at the start. I would think your actual maintenance calories are somewhere around 2100. To that I add workout activity calories. 2500 might be right for you, it might not. Try it for a week and monitor your weight then adjust from there.

300g protein is too high. I'd stick you at a max of 225g. If you want to reduce your carbs then you can still do that and up your fats a little. But carbs really aren't the enemy. 40/40/20 is a good start but we all vary in how we respond to different amounts of each macro. For example my current macros are 54/30/16 c/p/f.

Post workout I normally have my shake then eat again an hour later. I don't like the idea of adding sugary supplements to my post workout shake. Let's be honest you are going to be having few enough carbs as it is why waste them with sugar?!

[Thejkr]

cheers for the advice man! been pretty hectic with work this week so ill try and smash out this diet plan properly on the weekend!

[Thejkr]

hey guys! ive made a few adjustments to the plan above, how does this look?

5:00 - wake up
5:30 - meal 1 - 37.5 g carbs, 37.5 g protein, 8.3 g fat
8:30 - meal 2 - 37.5 g protein, 8.3 g fat
11:30- meal 3 - 37.5 g protein, 8.3 g fat
4:00 - meal 4 - preworkout - 37.5 g carbs, 37.5 g protein, 8.3 g fat
5:00 - workout
6:00 - PWO Cardio
6:30 - meal 5 - postworkout - 37.5 g carbs, 37.5 g protein, 8.3 g fat
7:00 - meal 6 - 37.5 g carbs - 37.5 g protein, 8.3 g fat
9:30 - bed

[Back In Black]

It looks like what I used to do. Split all my macros evenly across my meals.d be inclined to move more carbs to your pre workout meal, it doesn't matter where from. Also feel free to have more fat in some meals and less in others. I'd remove the fat completely from your post workout shake and eat meal 6 closer to 8pm. Might mean you are less hungry when you sleep.

I didn't add those macro's just assuming they are about where I suggested.

[Thejkr]

5:00 - wake up
5:30 - meal 1 - 32.5 g carbs, 37.5 g protein, 10 g fat
8:30 - meal 2 - 32.5 g protein, 10 g fat
11:30- meal 3 - 32.5 g protein, 10 g fat
4:00 - meal 4 - preworkout - 62.5 g carbs, 37.5 g protein, 10 g fat
5:00 - workout
6:00 - PWO Cardio
6:30 - meal 5 - postworkout - 32.5 g carbs, 37.5 g protein
8:00 - meal 6 - 32.5 g carbs - 37.5 g protein, 10 g fat
9:30 - bed

hows that look? i moved 25g of carbs into my preworkout, wasnt too sure how much you meant when you said add more. I took 5 grams from all the other meals and placed them in preworkout. would it be better to take a certain amount from my last meal and leave all the rest so im not sleeping on heaps of carbs?

[Back In Black]

It's not about carbs at bedtime it's overall count. I take in plenty of carbs in my last meal, I hate going to bed hungry.

Put whatever you feel you need into that pre workout meal to ensure you have a high performing workout. Doesn't matter if it's 30g or 100g.

[Thejkr]

hey guys, finally got around to working out the diet with foods included, just wondering if i can get your opinions,
What do you think?

meal 1 - 3 egg whites - 100g (0.2g fat-0.7g carbs-11g protein)
- 3 whole grain bread slices (3g fat-33g carbs-9g protein)
- 60g of oats (4.2g fat-39.6g carbs-10.2g protein)

meal 2 - can of tuna (1g fat-0g carbs-42g protein)

meal 3 - 1 cup chicken breast 140g (5g fat-0g carbs-43g protein)
- 1 cup brown rice 195g (2g fat-45g carbs-5g protein)

meal 4 - baked sweet potato (0g fat - 41g carbs - 4g protein)

meal 5 - protein powder 1 scoop (1.7g fat-19.7g carbs-33g protein)

meal 6 - 1 cup chicken breast 140g (5g fat-0g carbs-43g protein)
- 100 g brown rice (1g fat-23g carbs-3g protein)
- 1 cup sliced cucumber (0 fat-3g carbs-1g protein)
- half red onion (0g fat-11g carbs-1g protein)
- 28g chedder cheese (9g fat-0 carbs-7g protein)
- one whole medium tomato (0g fat-5g carbs-1g protein)
- one whole portabella mushroom (0 fat-4g carbs-2g protein)
- 1 cup cooked(boiled) spinich (0g fat-7g carbs-5g protein)


i was a little off on the fats, however the protein and carbs were pretty well spot on within a few grams.

any advice would be awesome, thanks heaps guys!