Need the perfect diet plan

[jamyjamjr]

I would say you should be taking in 50% of your cals from protein, 20 - 25% from fat and 25 - 30% from carbs. Your carbs should come in your first meal. and around your workouts. fats and protein at all other times.

Start around 1600 cals a day for a while. and if you keep active you should begin to lose weight. recombining your calories and your meal timing will change after time but for now:

6-7 meals a day. meal 1 and pre and post workout would be your pro/carbs meals. pro/fat in all other areas. this would be best for losing weight and maintaining your muscle mass. when you drops some weight these ratios may change, but we'll get there

Firts off it is important to understand that total calorie consuption is where loss of tissue will occur. so being under a certain amount will contribute a loss in overall tissue, and hopefully minimal lbm (lean body mass).

so eating all those healthy cals will seem pretty difficult at first, but the results will come pretty quick in the beginning

Here are some good choices for your intakes of carbs, protein and fats.

Carbs - Sweet potatoes, red potatoes, oats (No sugar added), brown rice, wild rice, barley, Steel cut oats, aktivated barley, Green leafy vegetables, Ezekiel bread, Whole wheat bread (sparingly)

Protein -
Steak, lean ground beef, chicken breast, tuna, salmon or other fish, egg whites or whole eggs, and whey protein (I have one shake after working out, try to stick with real food as much as you can). Casein (Fat free cottage cheese is a good choice before bed) Any lean wild game (Venison, bison, elk etc.)

Fats -
Flax, Fish or olive oil, casein or dairy products, avacadoes, nuts, egg yolks , all natural peanut butter.


just make sure the majority of your cals are coming from protein. go for lean meats, potatoes, and fibrous veggies throughout the day. olive oil, flax oil, and fish oil are all good choices for fats.

Remember cardio is the key to burning fat, start slow and keep your pulse rate at about 60 - 65% MHR. You should do this at least 5x per week.

Also you should watch what you drink, stick with water or crystal lite if water gets boring. No pop beer or any of that...

I guess thats a start, If you feel comfortable enough post up a proposed diet and we'll take a look at it... Otherwise feel free to ask any questions you might have.

rugger pretty muched chewed it and spoon fed it to you... all you gotta do is take it in...

[J-Roc]

rugger pretty muched chewed it and spoon fed it to you... All you gotta do is take it in...

lol!!