Need Some Serious Help.....

[paulmorrisjcp]

Hi Guys,

Im a guy in need of some serious advice and help. Im a 26 year old, very sporty, very active person. I play football (soccer) approx 3 times a week and until about 2 months ago was at the gym most nights doing about 40 mins of cardio on a bike and treadmill and some free weights and swimming.

However, i have no knowledge of diets whatsoever. I am 5'9 in height, weight 210 pounds and my BMI is 31. This puts me in the obese category according to BMI calculators which i think is somewhat misleading as i concede i am overweight but i am very active and relatively physically fit. i dont know what my BF% is.

my current diet is horrendous - never eat breakfast - will maybe grab a sandwich at lunch and in the evening eat anything i can get my hands on. there is no structure to what i eat and at weekends will generally pick and eat at anything. my ultimate goal is to shed weight, i want to tone up considerably and look 'ripped' but i do realise i need to get my diet right first and shed weight.

So, with that in mind, can anyone tell me what i should be eating, and drinking? any food types that work with the body to cut weight and strip fat considerably?

Any help would be greatly appeciated

[jamyjamjr]

yea, welcome to the diet forum..

ill set you up with everything you need..

first off, i want you to watch these videos, they'll give you a good idea of what your diet should be looking like...

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

then, i need u to do some math so that we can get your tdce...

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



once you have that number, 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

[paulmorrisjcp]

Hi there, not sure if ive done this right or not but from the info you asked me to work out my TDCE = 2860.825

Does this mean that i require the better part of 2800 calories per day? i always thought men required approx 2500 calories per day as a max.

[jamyjamjr]

matters to your goals... if you wanna cut, 2500 kcal is great...

[paulmorrisjcp]

i basically want to strip body fat. lose weight. in the future i want to develop muscle but right now i want to drastically lose weight and need to know the types of food i should be eating?

[jamyjamjr]

watch the videos