Diet info needed PLEASE!!!!

[Get hench Die Trying]

Hello all

I am trying diet to get my body fat sub 10% but I was not sure what diet to try. I was 242lb and just by sorting out my diet training hard and doing cardio I have got myself down to 173lb with a body fat of around 12% give of take. I want to get sub 10% but not sure what diet to do and how to work out what I need to eat and how much of it I need to eat. I had a look at the marco way of dieting and also looked at the keto diet but not sure which one to do and how to set them up.

Any advice would be good please

Many thanks

[jypoll]

im sure any type of diet can get you to sub 10% given some time as long as you do it properly

[Back In Black]

Why not continue with what has already served you well?

[Get hench Die Trying]

Well I have hit a wall can't seem to shift the last few percent need to change something about my diet just don't know what to change. I get clean low carb high protein. I have a very active job where I walk for about 4 hours a day so I'm doing my cardio as well as in the gym after training just can't seem to shift it. I

need some new ideas to help me cut down but don't know where to start

[Back In Black]

Well, start by listing your current diet incl macro's.

I notice you say you want to cut but in another thread you are investigating a bulking cycle?

[havehotasianwife]

@OP def post your macros.. because if your on low carb high protein you may not be eating enough calories? because that calories from lack of carbs has to be made up in protein or fat. you may have hit the wall because of calories. never the less. everybody is here to help you out welcome to the board BTW

[Get hench Die Trying]

Well, start by listing your current diet incl macro's.

I notice you say you want to cut but in another thread you are investigating a bulking cycle?

SteM The only reason i wanted a lean bulk is because of the amount of weight i have lost i need to feel the skin back out around my abs and i have waited for about 1 1/2 years and there has been very little change in the amount of skin i have there its NOT a lot but enought to annoy me and make me want to get rid of it.

[Get hench Die Trying]

My split has changed a few times because i wanted to loose the weight slowly as to minimise the amout of excess skin i had. at the mo it is 55/25/20 my TDEE is 2935 without taking any calories off and i have taken 600 calories off of that and still nothing if there is anyway you can help im willing to listen and learn

Thanks havehotasianwife glade to be here

[havehotasianwife]

just curious,,, do you wait to drink water when your thirsty? or do you drink it throughout the day even if your not thirsty? also,, how about your sodium intake?

[Back In Black]

You need to decide to cut OR bulk.

Also, as requested, please list your current diet with macro's. How tall are you?

Any pics?

[Get hench Die Trying]

just curious,,, do you wait to drink water when your thirsty? or do you drink it throughout the day even if your not thirsty? also,, how about your sodium intake?

I only drink when im thirsty to be honest and when i have a shake I dont put no salt on anything and try to keep my sodium down to a min

[havehotasianwife]

sodium is a good thing.. its what helps you still get a pump when your on a low carb diet... if you dont believe me,, have chinese food w/o rice before your workout and let me know how your vascularity is after the workout :-p also,, drink water through out the day,, because if your body is telling you its thirsty,,, thats means your already starting to be dehydrated.... sodium is only bad if your not properly hydrated.. and as long as your properly hydrated,, most excess salt will be flushed out of your system.. if not then your body will hold onto everything it gets because its trying to suck h20 out of anything you intake,, making you bloated and hiding defination

[Get hench Die Trying]

You need to decide to cut OR bulk.

Also, as requested, please list your current diet with macro's. How tall are you?

Any pics?

I want to try and cut first to see if the skin sorts itself out might be fat there and not just skin

Protein 304g
Carbs 212g
Fat 40g

i havent got any pic's at the mo

[Get hench Die Trying]

I want to try and cut first to see if the skin sorts itself out might be fat there and not just skin

Protein 304g
Carbs 212g
Fat 40g

i havent got any pic's at the mo

im about 5'8 5'9

[Get hench Die Trying]

sodium is a good thing.. its what helps you still get a pump when your on a low carb diet... if you dont believe me,, have chinese food w/o rice before your workout and let me know how your vascularity is after the workout :-p also,, drink water through out the day,, because if your body is telling you its thirsty,,, thats means your already starting to be dehydrated.... sodium is only bad if your not properly hydrated.. and as long as your properly hydrated,, most excess salt will be flushed out of your system.. if not then your body will hold onto everything it gets because its trying to suck h20 out of anything you intake,, making you bloated and hiding defination

Cheers I'll give it a go what would you say is the best source of sodium?? Just add a bit of salt to my food or in some other way??

[havehotasianwife]

alot of things that people eat sodium is prevalent already,,, mostly though for me,, its just through regular table salt

[Get hench Die Trying]

Ok then I'll give it a go see what happens I thought it would give you extra water retention

[havehotasianwife]

your body is in a constant effort to maintain homeostasis. it will keep all levels of water/salt/etc in check, provided the host (you) provides it with enough of said substance. and the rest will be flushed out

[Get hench Die Trying]

Ok then sound good to me what about my diet any idea what I can do to get sub 10%??

[Back In Black]

I want to try and cut first to see if the skin sorts itself out might be fat there and not just skin

Protein 304g
Carbs 212g
Fat 40g

i havent got any pic's at the mo

Well, your cals are probably too high. You eat 6x per day? If so go for

Meals 1 and pre and post workout 50g carbs each meal

Meals 1-6 40g protein each meal

Fats as you are

add in green fibrous veggies and you should be gtg.

As for your loose skin it may not recover. I have a little loose too. But I will learn to live with it, there are other things about my body that I dislike more!

[havehotasianwife]

Download these spread sheets and take a screen shot of each one and let us know what your starting point is!


Cutting/Maintain/Bulking Spreadsheet

BodyFat Spreadsheet

[Get hench Die Trying]

the spreadsheet says

total cal 1865.53
Protein 186.55
carbs 186.55
fat 41.45

does that sound good??

How much cardio would you say to do each day??

[Get hench Die Trying]

with the body fat sheet how do i enter the measurments?? on the pec where do i start from and finish it it all the way round and the bi and tri how do you go about doing that?? sorry im a bit dumb when it comes to this lol

[havehotasianwife]

what did you do it as, how many meals a day, how many with carbs? act level, etc.etc.
cardio, i hate cardio, it needs to be done though. if your a guy that hates it,, reduce the rest time in between sets and do it almost like a circuit workout.

[Get hench Die Trying]

what did you do it as, how many meals a day, how many with carbs? act level, etc.etc.
cardio, i hate cardio, it needs to be done though. if your a guy that hates it,, reduce the rest time in between sets and do it almost like a circuit workout.

i did it as -500 cals or should i do more?? not sure??

[havehotasianwife]

between 300-500 is the typical range. keep it safe... the slow you take off the weight,, to less LBM you theoretically will lose

[Get hench Die Trying]

i did it as -500 cals or should i do more?? not sure??

i did my act level at 1.55 and 3 meals with carbs morning pre and post workout and 6 meals a day

[havehotasianwife]

sounds good then. all the equations are pulled from articles in stickies on this site.. and those articles were intelligent enough to become stickies.. numbers dont lie. just remember, in the long run, as you use the spreadsheet, remember to on a weekly basis change the values in it because your physical values will change. glad you like it by the way

[Get hench Die Trying]

yeah thanks you very much for that really good bit of kit just one more question for you promise this will be the last one lol. how do i do the body fat i dont understand how to measure my pec and bi's and tri's?? isit simple and im just being dumb or is there a special way of doing it

[havehotasianwife]

its elaborate, it is a 9-point parillo test.. you need a bodyfat caliper to do it,, the measurements are in mm's btw

[Get hench Die Trying]

ooooo I see now i was about to get out my tape measure lol

[havehotasianwife]

:-p also, there should be a spot where you can change the page your looking at, there should be one called INSTRUCTIONS.. and that will list how to measure and where to measure

[Get hench Die Trying]

yeah i just had a look at that should of done that at the start i guess