Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[Narkissos]

This message is for narkissos: What up, and much respect!

Welcome aboard buddy.

First of all, I would like to thank everybody for their time and input to this post. I was a world champion freestyle wrestler at age 17, weighing in at 103 and 112. Since then, I gained a shit load of weight, by ****ing off, drinking alcohol and smoking. I'm 30 now, and am weighing in at 275. I'm 6 ft. tall and have a body fat percentage of 35%!

103/112 to 300 lbs?

Hell.

We've got our work cut out for us.

I have been back in the gym and exercising for the last 6 months. I have come down from 300 pounds actually.

Congrats.

Right now, I'm trying a diet of counting calories and trying to stay under 1500 a day.

Shit... that must suck ass.

I eat turkey products in the morning like turkey links and turkey bacon, along with some cut up potatoes and 2 eggs. Sometimes instead, I'll make a shake in the blender with Carnation Instant Breakfast.

Carnation instant breakfast?

I'm reading the product info now... and it's crap.

Too many carbs, barely any protein... It's a waste of your time.

For lunch, I will usually have a lean cuisine of my choice in the afternoon

Same as above... waste of your time.

, and a mid afternoon snack like almonds or some sort of fruit. For dinner, I make usually cut up boneless skinless chicken and frozen vegetables in a stir fry over some instant brown rice, or I will substitute the chicken with shrimp. Another dinner time dish maybe baked fish, (salmon, tilapia, mahi mahi) a baked potato side of brown rice, and a salad with vinegrette.

Seems that dinner is your only sound meal for the day.

MY QUESTION IS THIS: Is there a better diet I can do that will help me lose weight more efficiently?

To start... you need an actual diet: http://forums.steroid.com/showthread.php?t=75729

What cardio tips do you all suggest?

The most important thing is to get it done.

How much are you currently doing, and when are you doing?

How regularly are you currently training?

I have a high metabolic rate when I'm clean and focused

You base this on?

and my primary goal is to lose 90 pounds in a 8 month time frame

That's a really tall order... You're looking at a year's work.

Just under 2 lbs of fat per week = 12 months time frame.

2lbs/week does not even begin to account for plateaus.

All advice is greatly appreciated!! Thanks.

My primary suggestion would be that you put together an actual diet.

Secondarily, set realistic goals.

Progress is never linear.

-CNS

[rebelwithoutacause]

Welcome aboard buddy.



103/112 to 300 lbs?

Hell.

We've got our work cut out for us.



Congrats.



Shit... that must suck ass.



Carnation instant breakfast?

I'm reading the product info now... and it's crap.

Too many carbs, barely any protein... It's a waste of your time.




Same as above... waste of your time.



Seems that dinner is your only sound meal for the day.



To start... you need an actual diet: http://forums.steroid.com/showthread.php?t=75729



The most important thing is to get it done.

How much are you currently doing, and when are you doing?

How regularly are you currently training?



You base this on?



That's a really tall order... You're looking at a year's work.

Just under 2 lbs of fat per week = 12 months time frame.

2lbs/week does not even begin to account for plateaus.



My primary suggestion would be that you put together an actual diet.

Secondarily, set realistic goals.

Progress is never linear.

-CNS

Dude, Narkissos, you are the man! I know I have definitely come to the right place to get all of this started. I train at least 4 times a week currently, just for about a hour each time. I alternate between back, chest, arms, and legs, and focus on one area per day. My cardio, I do 5 days a week. I ride a bike for 30 minutes in the morning, with no food in me, then I do a light jog around the block in the evening for about 30 minutes. I'm currently researching hiit cardio, what do you think about this form of cardio? The fact that I have a high metabolic rate is based on that most of my life I have always been real thin, and because of my wrestling training, I know how to train, and cut weight real fast. But, this is a different type of scenerio, I know, we do have a lot cut out for us. And I'm happy that you said "us" as I will surely need a lot of support on this endeavor. I am currently looking into a solid diet through the link that you provided, and further help or questions will be greatly appreciated. Thanks Nark! Your awesome dude.

[Narkissos]

Dude, Narkissos, you are the man! I know I have definitely come to the right place to get all of this started. I train at least 4 times a week currently, just for about a hour each time. I alternate between back, chest, arms, and legs, and focus on one area per day. My cardio, I do 5 days a week. I ride a bike for 30 minutes in the morning, with no food in me, then I do a light jog around the block in the evening for about 30 minutes.

Sounds like a decent plan over all... You just need a real diet to add into the mix.

btw: When do you train shoulders? I don't see it listed.

I'm currently researching hiit cardio, what do you think about this form of cardio?

Like all else, it works.

Some say it works better than other forms, particularly where localized substrate utilization is concerned.

I'd have to agree in this regard.

However, it isn't the end-all-be-all.

Do what you can handle at this point.

I can't fathom advising that a person who is 100 lbs overweight should start adding sprints (etc.) to their regime.

Joint trauma isn't enjoyable... trust me on that one.

The fact that I have a high metabolic rate is based on that most of my life I have always been real thin

Scrap what you thought you knew about yourself and your metabolism.

You're older, and waaaaaaay heavier.

Your metabolism will be slower... your glucose tolerance WAY lower.

You are a different man, and as such your training and diet will have to be much different.

and because of my wrestling training, I know how to train, and cut weight real fast. But, this is a different type of scenerio, I know, we do have a lot cut out for us.

I'm glad you recognize this.

I think your dietary approach should be like this:

Weeks 1-4: purely ketogenic diet
Weeks 5-12: targeted ketogenic diet
Weeks 13-24: low carb w/ weekly re-feed
Weeks 25-until: carb-cycling.

I can't design these diets for you... but I can link you to stuff you can read to get it done on your own.

Hit me with a PM so I can refer you to some links.

Then, post-reading, get back to me on this thread for tweaking.

And I'm happy that you said "us" as I will surely need a lot of support on this endeavor. I am currently looking into a solid diet through the link that you provided, and further help or questions will be greatly appreciated. Thanks Nark! Your awesome dude.

np mate

-CNS

[rebelwithoutacause]

Sounds like a decent plan over all... You just need a real diet to add into the mix.

btw: When do you train shoulders? I don't see it listed.

I alternate shoulders when I do arms.

Like all else, it works.

Some say it works better than other forms, particularly where localized substrate utilization is concerned.

I'd have to agree in this regard.

However, it isn't the end-all-be-all.

Do what you can handle at this point.

I can't fathom advising that a person who is 100 lbs overweight should start adding sprints (etc.) to their regime.

Joint trauma isn't enjoyable... trust me on that one.

Ouch, I know what you mean, I'll start off slow and progress.


Scrap what you thought you knew about yourself and your metabolism.

You're older, and waaaaaaay heavier.

Your metabolism will be slower... your glucose tolerance WAY lower.

Your right about glucose. Good thing I don't like sugar or sweets.

You are a different man, and as such your training and diet will have to be much different.

I'm starting to figure this one out.


I'm glad you recognize this.

I think your dietary approach should be like this:

Weeks 1-4: purely ketogenic diet
Weeks 5-12: targeted ketogenic diet
Weeks 13-24: low carb w/ weekly re-feed
Weeks 25-until: carb-cycling.

I can't design these diets for you... but I can link you to stuff you can read to get it done on your own.

Hit me with a PM so I can refer you to some links.

Then, post-reading, get back to me on this thread for tweaking.




np mate

-CNS

Thanks Nark!! You have definitely given me a base to work up from. Your expertise is highly regarded.