Can anyone suggrest a decent dietary plan?

[Dr.Jekyll]

Hello, I have recently made a life decision to start taking care of myself I was in great shape when I was still playing football, then due to ankle surgery I can no longer play. I have decided that I am far too young to start a downhill slope so young. As of right now I would be considered Just below morbidly obese. But I do have a lot of muscle. I understand that starting a cycle when I haven't lifted in several months would be both a waste of money and time. I am not currently in any sports. Also my parents would never have me tested (I’m less than a week from 18.) I would like to cut at least 80lbs, over the course of this school year. As of right now I have roughly a 35% body fat and I weigh 290ish, I am 5'10" so obviously i look a little silly even now. If anyone can point me in the right direction...or even a serious weight cutter I would appreciate it much. Thanks.

Tony.

P.S. I understand that it sounds odd of me to say that i want to change my life for the better and then say i want to lose so much weight so fast. But I believe after i see some of the weight come off i will be far more motivated. Plus i fear that if i continue down this path much longer i will die an early death.

P.P.S

Im not exactly sure what i need...So a cal/day, ammounts/good multi vit would be nice thanks.

[Dr.Jekyll]

Please, anyone?

Any random suggestions?

[POPS]

check out some posts by jamyjamr, eatrainrest, cbino. If you expect someone to build your diet instead of working on it yourself you might ask my to train for you as well, lol....

Anyways, they have some great information here and youll have to start with your stats :

age
height
weight
bf
tdee
bmr
goals

you get the picture.....

[jamyjamjr]

Hello, I have recently made a life decision to start taking care of myself I was in great shape when I was still playing football, then due to ankle surgery I can no longer play. I have decided that I am far too young to start a downhill slope so young. As of right now I would be considered Just below morbidly obese. But I do have a lot of muscle. I understand that starting a cycle when I haven't lifted in several months would be both a waste of money and time. I am not currently in any sports. Also my parents would never have me tested (I’m less than a week from 18.) I would like to cut at least 80lbs, over the course of this school year. As of right now I have roughly a 35% body fat and I weigh 290ish, I am 5'10" so obviously i look a little silly even now. If anyone can point me in the right direction...or even a serious weight cutter I would appreciate it much. Thanks.

Tony.

P.S. I understand that it sounds odd of me to say that i want to change my life for the better and then say i want to lose so much weight so fast. But I believe after i see some of the weight come off i will be far more motivated. Plus i fear that if i continue down this path much longer i will die an early death.

P.P.S

Im not exactly sure what i need...So a cal/day, ammounts/good multi vit would be nice thanks.

i know imma sound like a complete dick but we dont allow membership to those who are under 18....

[jamyjamjr]

fcukk it...

i cant turn down someone who wants help, though i might get in trouble (sorry admin)

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[stokedv]

Hello, I have recently made a life decision to start taking care of myself I was in great shape when I was still playing football, then due to ankle surgery I can no longer play. I have decided that I am far too young to start a downhill slope so young. As of right now I would be considered Just below morbidly obese. But I do have a lot of muscle. I understand that starting a cycle when I haven't lifted in several months would be both a waste of money and time. I am not currently in any sports. Also my parents would never have me tested (I’m less than a week from 18.) I would like to cut at least 80lbs, over the course of this school year. As of right now I have roughly a 35% body fat and I weigh 290ish, I am 5'10" so obviously i look a little silly even now. If anyone can point me in the right direction...or even a serious weight cutter I would appreciate it much. Thanks.

Tony.

P.S. I understand that it sounds odd of me to say that i want to change my life for the better and then say i want to lose so much weight so fast. But I believe after i see some of the weight come off i will be far more motivated. Plus i fear that if i continue down this path much longer i will die an early death.

P.P.S

Im not exactly sure what i need...So a cal/day, ammounts/good multi vit would be nice thanks.

Okay dude 3 things I want to tell ya..
1)Do cardio .. EVERY DAY .. EVERY SINGLE BEAUTIFUL MORNING .. No matter what.. and don't do running because you're gonna stop/quit.. do fast walking .. like 2-3 miles per hour pace but don't stop for 45 minutes AT LEAST.
2)Read Jamy's post and figure out your bmr, tdee, and go to the gym or medical clinic to get a good bf% quote preferably with callipers and ONLY THEN you will be able to build the RIGHT DIET.. SPECIFICALLY FOR YOU..
3)Those two things that I just mentioned.. STICK TO THEM .. never quit, even if you cheat, don't quit.. and you will see results..!!! Tested, proven and guaranteed!!

Diet is the magic door to the body of your want and cardio is the key to it..

Maybe an ECA stack or a lil bit of Clen to ASSIST your weight loss but you're under age so I would strongly suggest you do some research and ask the pro's around here all about it ..

Good luck and STICK TO IT !!!! as this is the hardest part of all!!

[binsser]

Cardio diet m8 thats it for u for a year clean eating remembe u can eat as much salad and greens as u like but not the chocalate or the alchole bud thats bad for u m8 and i wouldnt cheat either look into keto diets find the post by top he know his sht and is very very informative on this hes a good man ask away when u get him on later m8 and good luck!

[FireGuy]

Cardio diet m8 thats it for u for a year clean eating remembe u can eat as much salad and greens as u like but not the chocalate or the alchole bud thats bad for u m8 and i wouldnt cheat either look into keto diets find the post by top he know his sht and is very very informative on this hes a good man ask away when u get him on later m8 and good luck!

Being the guy who posted this thread hasnt signed in for nearly 6 months I doubt he will be heading your advice.

[mg1228]

i wonder if hes lost any weight though

[FireGuy]

Hint to all posters. If you have to go back 3 pages or hundreds of threads, check for recent activity before giving advice.