HELP were to start?

[neaty01]

So, new year is quickly approaching and in the last few months i have been doing as much research as i can on all sorts of aspects to muscle building, training, nutrition etc.

Age:22
Height: 180cm/6ft
Weight: 82.9kg
Bf %: around 25% (using electronic scales)
Experience: very little in dieting and nutrition, training i have a little as i served 4 years in the british army.
TDEE: 2684.1 (please correct if im wrong)

So i want to get in shape, my goal?
To drop bf% to around 10-15%
I would also like to add LBM. Then bulk up once ive lost all this excess fat.

Question: i dont quite know were to start. I have looked at how i would split my macros and what foods i would include in my diet if i were to cut first. However should i cut first and add LBM then once im happy i can bulk up?

OR

Is it best for me to bulk up first with a clean, healthy diet and then go through a cutting phase?

Remember guys...i am truely a complete novice to this however i am totally motivated and dedicated to do this.

Thanks

[bigsiv]

First of all welcome Natty your in the right place so lets get started.
I would suggest a cut if your at 25% so let's have a look at your diet. Can you post what you eat on a typical day with macros beside it e.g protein (p = 10g) carbs (c=10g) fats (f=10g)
Download myfitnesspal app to help you with this.

[JackedAJ]

So, new year is quickly approaching and in the last few months i have been doing as much research as i can on all sorts of aspects to muscle building, training, nutrition etc.

Age:22
Height: 180cm/6ft
Weight: 82.9kg
Bf %: around 25% (using electronic scales)
Experience: very little in dieting and nutrition, training i have a little as i served 4 years in the british army.
TDEE: 2684.1 (please correct if im wrong)

So i want to get in shape, my goal?
To drop bf% to around 10-15%
I would also like to add LBM. Then bulk up once ive lost all this excess fat.

Question: i dont quite know were to start. I have looked at how i would split my macros and what foods i would include in my diet if i were to cut first. However should i cut first and add LBM then once im happy i can bulk up?

OR

Is it best for me to bulk up first with a clean, healthy diet and then go through a cutting phase?

Remember guys...i am truely a complete novice to this however i am totally motivated and dedicated to do this.

Thanks

I think you will be more happy if you cut your body fat down to around 12% then lean bulk from there. Did you calculate your TDEE?

[neaty01]

First of all welcome Natty your in the right place so lets get started.
I would suggest a cut if your at 25% so let's have a look at your diet. Can you post what you eat on a typical day with macros beside it e.g protein (p = 10g) carbs (c=10g) fats (f=10g)
Download myfitnesspal app to help you with this.

Hi
Just to clarify i havent started any kind of diet atm. Im planning to start dieting/training new years day.

At the moment i am eating what i want and when i want, sometimes i wont eat until lunch time then again at around 11 at night.. Will try and post an average day diet

[neaty01]

Jacked...

I calculated my tdee myself, using height weight etc.

[neaty01]

So average daily intake atm, sometimes id miss out the lunch. Eaten at various times. Dinner usually around 11 if im on lates at work.

Breakfast:
2x weetabix p=.4.3g c=. 25.7g f=0.8. (3 teaspoons of sugar)
250ml full fat milk: p= 3 g c=. 5 g f=. 2g

Lunch:
Cheddar cheese sandwich/white bread p= 34g C=. 14.4g
f=. N/A

Dinner: spaghetti with mince beef p=. 17 C=. 43 F=. 5


Snacks:
Dairy milk chocolate bar: p=2.9g c=. 25.7g f=. 17.4
Crisps. P=. 1.5g C=.12.8g F= 8.2g

Sometimes more cheese on dinner. Sometimes other little crappy fats

[bigsiv]

Calories????

Way too much sugar, lactose (full fat milk?), white bread

There's three negatives right there you need to cut these out. I think you know yourself what's bad as you say crappy snacks

[neaty01]

Calories????

Way too much sugar, lactose (full fat milk?), white bread

There's three negatives right there you need to cut these out. I think you know yourself what's bad as you say crappy snacks

I know that my diet is not good at all. However i have the knowledge now on how to eat clean and healthy.

From new years day i think the best way for me to start is by dropping bf% and setting up a diet were i will be consuming 500 less calories than what my tdee is. Plus doing 3-5 days of fasted cardio.

Like i say totally new to this but i think this is were i should start

[Back In Black]

Your tdee is likely closer to 2100.

Are you intending on lifting too?

[gymfu]

Are you doing any cardio or weight training?

What I would suggest you do is figure out what macros you need first. For a novice cut I would advise 1gr of protein for every 1lb of body weight, carbs should be around 75-100gr/day, fats will be minimal and supplement 2-4gr fish oil x3/day.

Try to split your macros somewhat evenly among 5 meals per day. So EVERY meal needs a lean protein source and may or may not have carbs. Try to not eat any of your carbs in your last 1-2 meals.

Choose lean protein sources:
Chicken breast
Lean cuts of beef
Egg whites, with some whole egg
White fish
Turkey breast
There are others but this will get you started, or ask if there is something else you want.

Chose LOW glycemic carbs sources:
Oat meal, the best IMO
Sweet potatoes
Brown basmati rice
Again there are more, this is all I use.

Fats:
Extra virgin olive oil
Avacadoes
Fish oil

[neaty01]

Your tdee is likely closer to 2100.

Are you intending on lifting too?

Stem
My tdee i worked out using dieting 101...at that point didnt know my BF%

Yeah i am intending on lifting, had little experience but not alot at all. Just things what ive learnt off other people

[neaty01]

Are you doing any cardio or weight training?

What I would suggest you do is figure out what macros you need first. For a novice cut I would advise 1gr of protein for every 1lb of body weight, carbs should be around 75-100gr/day, fats will be minimal and supplement 2-4gr fish oil x3/day.

Try to split your macros somewhat evenly among 5 meals per day. So EVERY meal needs a lean protein source and may or may not have carbs. Try to not eat any of your carbs in your last 1-2 meals.

Choose lean protein sources:
Chicken breast
Lean cuts of beef
Egg whites, with some whole egg
White fish
Turkey breast
There are others but this will get you started, or ask if there is something else you want.

Chose LOW glycemic carbs sources:
Oat meal, the best IMO
Sweet potatoes
Brown basmati rice
Again there are more, this is all I use.

Fats:
Extra virgin olive oil
Avacadoes
Fish oil

Ok great thanks for the advice...
I will work out a nutrition plan, with macros etc and repost it on here then you guys can critique the hell out of it.
Is it best to have 5 meals a day or 7? From what ive looked up most have said 7.

[neaty01]

Oh and atm i am doing nothing, but by new year i am going to be doing fasted cardio 3-5 days a week early morning. And start to weight train practicing technique and learning alot more

[Back In Black]

Ok mate, I'd probably start at 1800cals. Split your macro's at 50/30/20 pro/carbs/fat.

Focus your carbs pre and post workout.

Amount of meals doesn't matter, there is no metabolism boost from eating lots of smaller meals. And at 1800 cals you'll likely want each meal to contain as much food as possible. I'd put that few calories into 3 or 4 meals.

7 meals is ok when you have 4000cals or more to eat.

[gymfu]

Ok mate, I'd probably start at 1800cals. Split your macro's at 50/30/20 pro/carbs/fat.

Focus your carbs pre and post workout.

Amount of meals doesn't matter, there is no metabolism boost from eating lots of smaller meals. And at 1800 cals you'll likely want each meal to contain as much food as possible. I'd put that few calories into 3 or 4 meals.

7 meals is ok when you have 4000cals or more to eat.

I would disagree that more meals doesn't speed the metabolism. But your right he's not eating many calories so maybe 4 is a better plan.

You have to start training this will make a huge difference. I'm a big believer is am fasted cardio, aim for 4 days per week and adjust if needed. Do your weight training at a different time of the day, 4-6 days per week.

[neaty01]

Ok mate, I'd probably start at 1800cals. Split your macro's at 50/30/20 pro/carbs/fat.

Focus your carbs pre and post workout.

Amount of meals doesn't matter, there is no metabolism boost from eating lots of smaller meals. And at 1800 cals you'll likely want each meal to contain as much food as possible. I'd put that few calories into 3 or 4 meals.

7 meals is ok when you have 4000cals or more to eat.

Okay cool, so ill go ahead with this:
1800 cals
50/30/20
Carbs pre/post workout
Fasted cardio am 3-5 days a week
Weight train 4-6 days a week

Im gunna write up my diet plan etc in the morning and post it on here so you guys can see

Thanks for the help, has been much needed

[Back In Black]

No worries mate, here to help!

[blindralfie]

This is kind of right where im at. Im doing a 7 day juice fast with 50grams protien once a day.

You guys are tons of help. Most the guys at the gyms I go to just look at me and laugh when I try to talk to them
Thanks for the info.

[neaty01]

Sohgb