desperate to lose weight!!!!!

[deladude]

i am sick of the love handles!!!!!

i injured myself a few years ago and spent a couple years in and out of surgery and got fat n lazy.
got serious a year ago and lost a shit ton of lbs and put on a lot of much needed muscle. in july i quit the gym (was working on the road) and lost 25lbs mostly being muscle but some fat. i've been back at it since and my weight loss has plateu'd.

i plan on starting clen and t3 but b4 i do i am in desperate need of forming a diet. im basicaly just eating high protein and low carb and busting my balls in the gym. in the meen time im reading my ass off but would love it if u guys would point me in the right direction

i realy want to bulk again but i want to lose all this flab first. i am dying to get back on the juice but wanna slim down and do it right this time

my stats
23 yo
5'10''
222lbs
bf% unknown
have 1 cycle of test-e and decca under my belt


please critique....dont hold back i can take it,haha

[cue_artist]

Can you please post a sample of your current diet with macros included and I would be more than happy to help. As for the pictures you seem to have a great base , you just need to lose the extra fat that is hiding your muscles and you will look more bigger and leaner.

[deladude]

macros?


basicaly i eat scoop of gold standard protein blended with 2 scoops of oats a banana and cup of skim milk and ill have a couple egg whites for breakfast
for my inbetween meal snacks i usualy have a can of tuna or a piece of fruit
for lunch and dinner usualy 30gram protein from either chicken or tuna plus a veggies

2 scoops of protein after workout mixed with water and a scoop b4 bed

basically my goal has been to get between 200-250 grams of protein a day other than that i've just been trying to eat 5-6 times a day

btw thanks for the help bro

[cue_artist]

Please read the information compiled by Gbrice and Damienm05, then try to come up with a diet consisting of 5-6 meals from the following food choices provided. After doing this post the diet and all of the members here including myself will help you out.

BMR/TDEE formula:

Let’s start with BMR. This is your Basal Metabolic Rate. AKA – how many calories you burn each day by just sitting on your ass. In order to figure out your BMR, you need to know what your lean body mass is. In turn, you need to know what your body fat percentage is.

If you don’t know your body fat percentage, go to your gym and get tested (please don’t use electronic scales to get your bf % checked, they're horrible). If you don’t have a gym that offers this service; ask me and I’ll give you a pretty good estimate.

With your bf % in hand, here’s the formula:

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

Total weight x bf % in decimal form = total bf weight

Total weight - total bf weight = total lean body mass

For example:

I am 6'1 210 lbs at 10% body fat... so I would multiply 210 by .10 (converted from percent to decimal) = 21 lbs
210 – 21 = 189 lbs lean body weight

189 / 2.2 = 86.0 lean mass in kg

370 + (21.6 x 86) = 2227.6 BMR (this is high for the average person)

Now that we have a BMR figure, we can move on to TDEE. Total Daily Energy Expenditure. This is how many calories we actually use during the day via our BMR and activities such as work, exercise and various tasks. We can figure this number out with simple math but be honest because this figure is to be the cornerstone of your diet and healthy lifestyle. We need to determine your activity level. We’ll choose from a few levels:

§ 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 moderately 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

For example:

I train with weights 5 days for 90 minutes per week. I play hockey three times per week
for 90 minutes. I do 60 minutes of cardio training 5 times per week as well. I also practice my sport 3 times per week for 90 minutes. Either via skating or puck/shooting drills. All are high-intensity. I am between very and extra active. Let’s say BMR x 1.8. My TDEE is 4010.

In terms of food choices, here goes:

I love analogies. Let’s use a good one. Think of your perfect body as a house that you must build. You’ve figured out your BMR and TDEE, so you know the exact specs of the property you have to work with. You know how exercise affects weight loss and how much of a caloric deficit/surplus we must create to lose/gain said weight; so you know how to build - you understand architecture. You also know the pace you intend on losing/gaining weight at based on these other factors, so you know it will be harder to get your house built in weeks as opposed to months. The only thing left is the tools/building material you must use and because you don’t know how to eat, you still can’t build anything. At least, not well. Sure, you can starve yourself for a few months but you’ll just gain all the weight back in a couple weeks of binge drinking and shitty eating on a vacation – you’re house will fall down!

So, let’s talk tools baby. Let’s talk food. First off, there are only 3 types of foods/macronutrients. Protein. Carbohydrates. Fat. That’s it.

Protein – 4 calories per gram - Building material. Bricks. You can’t gain energy from protein, you can only use it to build muscle/skin/hair/nails. It’s basically just amino acids and it’s what our bodies are made of. As such, we need lots of it. 1g of protein per body lb is a good number to shoot for . Go as high as 2g per body lb if you’re lifting weights and trying to build muscle. For example, I am 207 lbs and I eat between 300-400 grams per day. Our body can only break down so much at one time however, so we want to eat 20-40 grams of protein in every meal, several times per day. Protein, being building material only and not energy/labor – the body can rarely find a reason for it to be stored as fat. If you must over-eat – make it lean meat/fish.

Carbs – 4 calories per gram - Think of these as human labor for your house. Think of sugar as dudes you pick up out front of home depot and oatmeal as a skilled carpenter. Both are carbs, both serve very different purposes. Carbs help transport essential nutrients to the muscles, create glycogen stores, and as such, increase protein synthesis but do not build muscle; they are simply an energy source. As such, they should only be eaten/used when we need energy. Any carbs we ingest before bed or before watching a movie, or something sedentary are not used as energy, and as such, are more likely to be stored in the body as glycogen (glucose/water in our muscles that we will use when doing high-intensity exercise). Once our glycogen reserves are full, they will spill over and be stored as fat. Yes, they will make you fat. Carbs can be your best friend or your worst enemy.

Fats – 9 calories per gram - Like carbs, fats are an energy source, not a building material like protein. They provide nowhere near as much energy as carbs however. Ask anyone who's on a ketogenic diet. With regard to our house, think of fats as the glue/cement. They provide much needed essential fatty acids, which are great for joint/organ health and increase our protein synthesis. Going back to our analogy, cement/glue increases the effectiveness of bricks! If we give our bodies the right fats, it will be able to burn stored body fat quickly as it won’t see any use in keeping it. Remember, like carbs – not all fat is good and ALL fat is high in calories so watch out. A tablespoon of peanut butter can be a good addition to a meal. Snacking on 5-6 tablespoons, however, means you’ve just eaten over your TDEE for the day.

Acceptable proteins for your healthy lifestyle diet:

The goal is to eat lean protein. Meats/other sources low in fat/carbs.

§ Ground beef (93% lean or better)
§ Lean steak (Flank, flat iron, or top sirloin)
§ Bison sirloin (the highest quality red meat)
§ Chicken breast
§ Turkey breast
§ Tuna (canned or sushi grade)
§ Salmon
§ Tilapia (mostly all white fish)
§ All shellfish
§ Venison
§ Whey protein (post-workout recovery purposes only)
§ Casein/Cottage cheese (before bed only)

Black-List Protein sources. Do not eat these because they are high in fat. And not the
good kind we find in nuts and olive oil – I’m talking about cholesterol raising saturated
fat!

§ Bacon
§ Sausage
§ Expensive fat-marbled Steaks (Ribeye, Strip, Filet)
§ Pork and beef ribs
§ Pork/Lamb chops
§ Restaurant ground beef (80/20 fat – most burgers)
§ Duck
§ Chicken legs/thighs
§ Chicken skin
§ Cheese

Acceptable Carbs for your healthy lifestlyle:

Complex carbs are now your creed. These are slower-digesting, natural, low on the glycemic index carbohydrates that digest slowly and provide us with sustained energy. They do not drastically affect our blood sugar and do not cause insulin spikes. Thus our body sees no reason to store them as fat, it would rather burn them for energy. Simple carbs such as enriched white breads/pastas/rice/potatoes/sugars (including most fruit) cause insulin spikes and are high GI foods. They should not be eaten when on a strict diet. Fruit can be consumed early in the day or pre/post-workout because of it’s high nutritional value but should usually be avoided due to being a form of simple sugar. Remember, healthy, low-calorie foods aren’t always the correct foods and such is the case with fruit.

§ Oats/Oatmeal
§ Grits/Cornmeal
§ Unsalted/non-buttered popcorn (great, low-cal snack)
§ Sweet potato (the best choice)
§ Butternut squash
§ Whole wheat pasta (not enriched)
§ Organic whole wheat bread (not enriched wonder bread crap)
§ Brown rice
§ Ezekiel bread
§ Swedish grain bread
§ Gluten free bread
§ Wheat couscous
§ Corn
§ Quinoa
§ Lentils
§ Beans
§ Many more, look up the GI (glycemic index) for healthy choices

Black List:

§ White pasta
§ White bread
§ Baguette
§ Bagels
§ Cookies, cake, muffins, cupcakes, all sweets basically.
§ White couscous
§ White rice
§ You get the idea…

Don’t get discouraged upon reading this list. I still make desserts all the time with whole
grain flour and splenda. I buy bagels and baguettes at the health food store that use
complex carbs as a base. If you’re dedicated, you don’t have to miss out 100%

Acceptable fats for your healthy lifestyle:

We look for fat sources that are high in omega-3, 6, and 9 fatty acids. Also, many are high in protein. We do not want saturated fats such as butter, cream, meat fat. We don’t want test tube fats like trans (the worst). We want mono/polyunsaturated fats that our body can use for something other than calories. Remember, even good fats are high in calories.

§ Natural peanut butter (no sugar added, just roasted peanuts)
§ Natural almond butter
§ Cashews
§ Almonds
§ Peanuts
§ Flax seeds
§ Flax seed oil
§ Salmon and Trout (great fatty proteins)
§ Fish oil
§ Extra virgin olive oil (should be used on all veggies/salads)
§ Chia seeds
§ Grapeseed oil
§ Macadamia nut oil

Acceptable miscellaneous foods:

These foods don’t provide much as far as macronutrients but are great for adding vitamins/minerals and taste. Notice some of these other foods are dairy. Dairy is another animal’s milk. We lack the enzymes to digest it as they do and it’s high in fat/sugar. It should only be eaten early in the day for nutrient purposes with the exception of whey and casein (cottage cheese).

§ Skim milk (Hood brand is only 45 calories and 3g of sugar per cup)
§ Greek yogurt (no sugar added)
§ Berries (all berries are much lower in sugar than other fruits and packed with fiber/nutrients – eat berries)
§ Green Vegetables. These are technically carbs but they are packed with fiber (a type of carb that isn’t used as energy or stored). In bodybuilding/nutrition – we refer to most vegetables as fibrous carbohydrates. While a serving of Broccoli may have 6g of carbs, 5 are from fiber. Meaning that it contains only 1g of storable carbohydrates. In addition, green vegetables are a calorie neutral/negative food (our body uses more calories to digest them than they contain – think celery). Veggies should be eaten with every meal. Every day. If you do this, you can become almost impervious to getting sick. Some vegetables are better than others for healthy diets.
§ Many non-green vegetables. Most are fine – just check labels, some have a good bit of sugar and should be eaten in moderation only (carrots)

[deladude]

right on thanks bud ima get my bf% checked tommorow. i tried one of those electric scales once and it told me i have 57% body fat!hahahaha

[cue_artist]

Electric scales are not accurate. Try doing these skin fold tests they give you a better reading for bodyfat %. Also, spend some time today coming up with a diet plan so that we can have you started in no time.

Good Luck

[Damienm05]

You have a lot of muscle. You'd look great after 12-weeks of proper dieting.

[gbrice75]

Compiled by Damien, I just parrot it =P

But the info is sound.

[deladude]

thanks guys. i was at my peak back in july. i was pushing 250. had soooo much more muscle. i feel so damn small now and am dying to put size on again but this time ima do it right and lose the flab 1st

[tbody66]

Dude, breath, slow down, first of all your post says you weigh 122lbs, I think that's maybe a little low, if you are 5' 10" tall I'd sure guess you substantially heavier than that. Second, I can't believe no one on here is freaking at that you are 23 years old and "can't wait to get back on the juice". You should have never been on cycle yet at your age, and you are months, if not years away from being in a position to benefit from it. Short-cuts never, ever, ever satisfy us. Third, you absolutely don't need to have a bodyfat percentage test performed, it's just a number and obviously you are not where you want to be, wether it's 28% or 36%, what does it really matter. My suggestion is this, have GB tell you what to eat and when to eat it then do exactly what he says. Tell me how much time you are willing to devote to training weekly and what level of commitment you are willing to absolutely agree to, tell me your maxes on core lifts and your lifting experience, and I'll tell you exactly what exercises to do and the set and rep range to do them. Agree to post pics every two weeks and let us be your mirror and scale and get ready to make gains you never thought possible.

Oh, and respect for posting pics and asking for help, not many people have the guts!

[deladude]

haha woops. my weight is 222lbs
im 24 in a couple weeks
ive done 1 cylce of test e n deca my gains were amazing but i lost a lot of it working in the road
i respect your opinion and realy want your help but i dont wanna be in my 30's by the time i start gear.

wouldnt it be worth knowing my lean mass so i know what my caloric intake should be?

i am definatley ok with some1 telling me what to eat and when.haha
i just got a new job so i have everyday till 330 to do my thing and my weekends are totaly free
i am definatley commited to this, i havent had a damn soda in 11 months and i quit my last job (and i was making BANK) because i couldnt get to the gym and was getting tiny and am definately willing to quit this 1 if it keeps me from my goals. so basicaly i'd do anything to get my body fat% in the single digits even if it kills me!

my experience. well i've lifted for years but just on and off. i got realy serious about it a little over a year ago.

flat bench with dumbells: 110's
dumbell flies: 75's
dumbell shoulder press:90's
dumbell curls: 50's
dumbell lat raises 55's
bentover barbell row: 200lbs
squat: 300lbs
deadlift: 300lbs (slipped disk in lower back. squats n deads leave me hurtin for the day)
leg press: 700
skull crushers:110
forgetting anything?

my gym's dumbbells dont break a hundred which realy sux but whatever i'll switch gyms when i slim up(i have a free membership) i know i could use a barbell but i dont always have some1 to spot me.

[cue_artist]

As I told you before bro on this forum nobody is going to spoon feed anyone. Do your homework and come up with a diet plan and all the members here will chime in. I am only saying this so that you can learn and in the future become more dependent on your self.

Goodluck

[deladude]

As I told you before bro on this forum nobody is going to spoon feed anyone. Do your homework and come up with a diet plan and all the members here will chime in. I am only saying this so that you can learn and in the future become more dependent on your self.

Goodluck

haha yeah totaly. wasnt expecting it was just answering the questions t-body was asking. im heading to the gym here in a minute to see if the trainer can give me an idea of how fat i am.lol
and again thanks for every1's help and hopefully by tonight i'll have i diet plan posted for u guys to critique

[deladude]

ok so im back. trainer said he could check my body fat on monday for free.
t-body, i know u say i dont need it but just the same i'd like to know where im at if anything it would be a nice to compare later down the road to see my progress.

i know u cant tell just from looking but could any1 give me a ballpark estimate? i know its not accurate but the scale read 50 or so percent which cant even be close..... can it? i meen 50% has gotta be way flabbier than that right?

[bigslick7878]

ok so im back. trainer said he could check my body fat on monday for free.
t-body, i know u say i dont need it but just the same i'd like to know where im at if anything it would be a nice to compare later down the road to see my progress.

i know u cant tell just from looking but could any1 give me a ballpark estimate? i know its not accurate but the scale read 50 or so percent which cant even be close..... can it? i meen 50% has gotta be way flabbier than that right?

30%

could be off by 3% either way it is hard to tell when you are that high.

Bodyfat is an inexact science, I would not rely on it for bodyfat numbers that are exactly accurate.

Get a tape measure and use that for around your stomach, they never lie.

[deladude]

thanks slick that makes me feel MUCH better haha

[tbody66]

Get whatever information you need, but to gauge progress keep it simple and pure and measurable, pick two or three spots that will make a difference, around your belly button, your neck and your upper arm. Measure every two weeks, first thing in the am cold and the same degree of relaxation/flexation. Record this information. You will be able to get through some tough mental times when things stall out by looking at your progress, not from week to week but from the beginning to where you currently are. Also pant and suit jackets and how they fit, belts getting sucked up a notch, compliments from pretty ladies (or dudes if that's your thing), etc... etc... etc... You should get the point.

[deladude]

ok so my gym no longer has a trainer therefore i have no way to get my bf% checked so i guess i'll go by the 30%..... but could that be right? that would make 150lbs lean mass.....wouldnt that make me a skinny wimp under all this body fat?
well anyway that makes my tdee 2274calories
a 40/40/20 would be
909protein 909carb 20%fat454.8

this is what i have so far.

so am i trying to keep my intake as 2274calories?

[deladude]

protein 4cals per gram
227.25gx4=909cals

carbs 4 cals per gram
227.25gx4=909cals

fats 9 cals per gram
50.53x9=454.8cals

am i still on the right track guys?

so thats 37.8 grams protein each meal
37.8 grams carbs each meal
and 8.4 grams fat per meal

yup.... i have no clue where to go from here

[deladude]

ok guys posted my diet
http://forums.steroid.com/showthread...help-with-diet