Need Diet Help

[ConnorMacLeod]

i really need diet help. i need to cut off a bit of fat and get in the best shape as possible for the summer. i train 6 days per week do alot of cardio but my diet sucks need to find the best diet for quick fat loss.

Age : 18
Height : 5'11
Weight : 180lbs

[SlimmerMe]

Welcome Connor!

Post up what you eat or better yet, what foods you feel are good for you. Food you will actually eat. And we can go from there. Gotta start somewhere. THANKS!

[ConnorMacLeod]

i eat alot of fast food , i no i need to stop i eat to much fast food. i train alot thats why i dont really put on much fat but if i didnt train id be huge. i can eat chicken veg oats etc. but the problem with that is i always get hungry quickly after. right now id eat anything no matter how bad it tastes just to lose this body fat

[SlimmerMe]

Okay.....please post up 5-6 meals you think you are willing to eat so the guys can go thru your plan and make suggestions.
And to get some ideas, read a lot around here.

[ConnorMacLeod]

normally when i try to start a diet ill have:

5am - go for a run , then lift weights on empty stomach
7am - bowl of oats with a glass of milk
9am - i go to work and work until 1pm but i dnt normally eat during that period
2pm - come home from work and have lentil soup
3pm - go to the gym , swim , sauna
6pm - have a protein shake as soon as i finish training
7pm - few peices of white skinless chicken, with carrots and beans
10pm - i normally have a sandwhich

yes i no this is the most horrible diet ever thats why im here i need help thanks

[SlimmerMe]

THANKS! well, you are in the right forum! Hey! I had to come here myself so I understand. It is where we all transform so GET READY!

[ConnorMacLeod]

so what do you advice i do.

[SlimmerMe]

Read some of the stickies and other people's threads to get an idea of a better food plan.

so you can then....POST A BETTER PLAN......with 5-6 meals included

it looks like you are not eating enough as well

[ConnorMacLeod]

ok thanks

[Jeremiah]

Hi dear i just want to know your current status..
I mean, the weight of which thing you want to reduce, e.g Belly fat, love handles or calves ets

[SlimmerMe]

^^^ TROLL....do not pay attention to this Connor.....

[Gucks]

normally when i try to start a diet ill have:

5am - go for a run , then lift weights on empty stomach
7am - bowl of oats with a glass of milk
9am - i go to work and work until 1pm but i dnt normally eat during that period
2pm - come home from work and have lentil soup
3pm - go to the gym , swim , sauna
6pm - have a protein shake as soon as i finish training
7pm - few peices of white skinless chicken, with carrots and beans
10pm - i normally have a sandwhich

yes i no this is the most horrible diet ever thats why im here i need help thanks

as slimmer said u need to post a properly structured diet like what u will see on here but just some advice on what to change from ur current dietis no.1 never lift weight on an empty stomach...fasted cardio is a good way 2 loose fat yes but you shouldnt be doing a proper weight workout on an empty stomach, should be eating a good carb/pro meal 45-60mins b4 ur proper workout. u do another weight session later in the day so what are u training in both sessions? next thing is u should never go longer then 3-3 and a half hours without eating. 9am to 2pm is way to long. u need 2 eat during work! also, 3 hours at the gym? how much of that is actually spent working out?

repost ur diet when u get a proper 1 together good luck.

[gbrice75]

Example of a properly structured diet, including time for each meal, time of workout, and complete macro nutrient info:


GB's Current Diet:

PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 - PRE-WORKOUT
4:30am

Premier protein shake - 30/5/3/160
1 cup oats - 10/52/5/280
1 Extra Large Whole Egg - 7/0/5/90
1/2 cup liquid egg whites - 12/2/0/60
1/2 cup blueberries - 0/10/0/40

TOTALS: 60/70/12.5/620

5:30am - WORKOUT, followed by 1 hour cardio

MEAL 2 - POST WORKOUT
7:30am

1 cup oats - 10/52/5/280
2 scoops Myofusion - 50/10/6/315

TOTAL: 60/60/11/600

MEAL 3
10:00am

6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
7oz Sweet Potato - 3/35/0/150
1 Cup Green Beans - 1/4/0/20

TOTALS: 40/40/2/350

MEAL 4
1:00pm

4oz 95/5 Lean Ground Beef - 35/0/7/200
1/2 cup (a little over) Brown Rice - 5/40/1/180
1/4 cup tomato sauce - 0/3/0/12
2 cups baby spinach - 2/2/0/15

TOTALS: 40/45/8/415

MEAL 5
4:00pm

3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
1 scoop ON 100% Casein - 24/3/1/120
2tbsp PB2 Powdered Peanut Butter - 4/6/1/50

TOTALS: 50/15/4/300

MEAL 6
7:00pm

6oz Broiled Tilapia - 35/0/3/165
1 cup broccoli - 3/6/0/30
1tsp EVOO - 0/0/5/45

TOTALS: 40/6/8/235

MEAL 7
10:00pm

1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180

TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)

DAILY TOTALS: 315/250/50/2700

46% protein, 37% carbs, 17% fat

[ProBody.]

i eat alot of fast food , i no i need to stop i eat to much fast food. i train alot thats why i dont really put on much fat but if i didnt train id be huge. i can eat chicken veg oats etc. but the problem with that is i always get hungry quickly after. right now id eat anything no matter how bad it tastes just to lose this body fat

its already almost may so you need to kick ass to lose all excess fat. if you have discipline, i would go for a keto diet with quite big calorie deficit. on a keto diet you dont feel hungry which is good if this is your problem.

just copying someones else diet is not good and you will get unmotivated when you see no results and summer is comming.

theres a lot of info about keto everywhere on the internet, so read about it somewhere and see whats you think about it.

[Nephets]

I think he would do just as well starting off with a balanced diet like the one in Gbrice's example. He should get great results at first just by eating clean. The example given is not to be copied exactly, but to be used to show when you eat meals, what the make up of those meals are (macros), the timing of those macros, and what types of food are considerd clean.

[gbrice75]

its already almost may so you need to kick ass to lose all excess fat. if you have discipline, i would go for a keto diet with quite big calorie deficit. on a keto diet you dont feel hungry which is good if this is your problem.

just copying someones else diet is not good and you will get unmotivated when you see no results and summer is comming.

theres a lot of info about keto everywhere on the internet, so read about it somewhere and see whats you think about it.

I'm going to vehemently disagree with this advice. The OP doesn't even know the fundamentals of diet and nutrition to begin with. I don't think keto should be run by people who don't know what they're doing - it could lead to issues with insulin resistance and/or a fvcked up metabolism.

Also, I do NOT recommend a large caloric deficit on keto (actually, I don't recommend a large deficit on ANY diet - no more than 500 calories, less on keto IMO).

Finally, I did not post my diet for the OP to copy; we obviously are going to have different nutritional needs. Rather, it was posted as an example of a balanced, clean plan that hopefully the OP can learn from and/or get some ideas on food choices.

[Gucks]

I'm going to vehemently disagree with this advice. The OP doesn't even know the fundamentals of diet and nutrition to begin with. I don't think keto should be run by people who don't know what they're doing - it could lead to issues with insulin resistance and/or a fvcked up metabolism.

Also, I do NOT recommend a large caloric deficit on keto (actually, I don't recommend a large deficit on ANY diet - no more than 500 calories, less on keto IMO).

Finally, I did not post my diet for the OP to copy; we obviously are going to have different nutritional needs. Rather, it was posted as an example of a balanced, clean plan that hopefully the OP can learn from and/or get some ideas on food choices.

not even gonna pretend to know what that means...

[ProBody.]

I'm going to vehemently disagree with this advice. The OP doesn't even know the fundamentals of diet and nutrition to begin with. I don't think keto should be run by people who don't know what they're doing - it could lead to issues with insulin resistance and/or a fvcked up metabolism.

Also, I do NOT recommend a large caloric deficit on keto (actually, I don't recommend a large deficit on ANY diet - no more than 500 calories, less on keto IMO).

Finally, I did not post my diet for the OP to copy; we obviously are going to have different nutritional needs. Rather, it was posted as an example of a balanced, clean plan that hopefully the OP can learn from and/or get some ideas on food choices.

Motivation plays a big role in this sport, bout 8/10 people fails on their diet couse they dont get results fast enough and im not saying dieting is just 12 weeks and then you can go back to your old habits.

and ''buy copying someones else diet'' i didnt mean yours only. people tend to be lazy with poor knowledge and just copy paste a diet from the internet or '' one guy said this and that so it must work''

for this keto thing, thats why i suggested him to read about it, if he gets interested. basic diet with 300-500 calorie deficit is best in a long run, but i doubt his gonna be cut in summer.

im just being realistic here.

[ConnorMacLeod]

i agree with all the advice. i know what a proper diet is like but yet i still try to do my own when i know that after 2-3 days my energy levels are low and cant train as hard as normall and just lose muscle. i think ill give the keto diet a try and try lose as much fat as possible and then go to what gbrice says. thanks for all the advice

[gbrice75]

Motivation plays a big role in this sport, bout 8/10 people fails on their diet couse they dont get results fast enough and im not saying dieting is just 12 weeks and then you can go back to your old habits.

Agree with the 8/10 figure. But to give them the impression that they can get fast/immediate results because of the way keto is designed... well, idk if I agree with that. They need to learn the lifestyle, that this IS a commitment and not a short term fix. This might sound horrible, but i'd rather seem them fail and learn to eventually do the right thing. People who don't really learn but have fast results on keto... we can fit them into that 8/10 figure as well, as far as people who wind up going back to their old habits

and ''buy copying someones else diet'' i didnt mean yours only. people tend to be lazy with poor knowledge and just copy paste a diet from the internet or '' one guy said this and that so it must work''

No argument here, this is too true!

for this keto thing, thats why i suggested him to read about it, if he gets interested. basic diet with 300-500 calorie deficit is best in a long run, but i doubt his gonna be cut in summer.

Nothing wrong with educating oneself. OP, read up on the Palumbo diet (my recommendation if you DO wind up running keto). You can also check out CKD (search the forum for a thread titled 'The Cyclic Ketogenic Diet' started by Top. Wealth of info on it) although IMO that's a more advanced keto diet and not good for first timers.

I definitely wouldn't go below 500. Personally, i'd eat AT maintenance and rely completely on cardio to create a small deficit. Let keto do it's thing

im just being realistic here.

I didn't mean to discount your contribution or advice, sorry if it came off that way.

i agree with all the advice. i know what a proper diet is like but yet i still try to do my own when i know that after 2-3 days my energy levels are low and cant train as hard as normall and just lose muscle. i think ill give the keto diet a try and try lose as much fat as possible and then go to what gbrice says. thanks for all the advice

Based on what you posted, I highly doubt it. No offense. If your energy is low and you lose muscle, you surely do not have a optimal diet. Hey, you wouldn't be here otherwise, right?

Good luck with keto. My best advice to you is monitor yourself VERY closely and be ready to make adjustments. Be forewarned that you will probably feel like complete sh!t for a couple of weeks. You think you know low energy now? Just wait! But once you settle nicely into ketosis, you should start feeling better. Actually, if you run Palumbo's diet, it probably won't even be that bad anyway. Keep us posted!

[ConnorMacLeod]

ok thanks for the advice appreicate it alot