Fairley New To Deiting Need Some Help Also Logging 16 Week Diet

[Coak13y]

Ok so I want To get in shape so I started dieting to day for the second time in my life so Im asking for your help

Age: 20
Height: 6'1"
Weight: 210lbs
BF: 20%-25%

[Rya]

Hey there, welcome aboard. Well done on your progress so far! I'm sure someone will come along and rip apart your diet soon enough - take it as it is - good intentioned advice.

I'm not experienced enough to be dishing out specific advice to you so I'll leave that to more capable folks around here.

With that in mind! Do you workout at any point during the day?

Just by glancing at your diet I can see that there is a lot of room for improvement, look into sugar free alternatives - sugar free syrup is actualy quite nice - reducing cal intake by removing "bad" food will allow you to eat more which is never a bad thing imo.

I would say recheck your meal breakdown as you've stated 45cal from 4.5g fat in one meal but only 90cal from 19g fat in another

Have a Read through people's logs to get ideas for meals, check the stickies for great diet advice too.

Going to keep an eye on your progress, good luck!

[baseline_9]

I'm gonna be honest

Your diet sucks... You need to hang around this diet section and see what other people are doin and design somthing to suit yourself....

Also your goals are a bit over optimistic IMHO

Good luck, starting a thread is a great way to stay on track

[baseline_9]

With the stats that you have give us your maintenance calorie intake is going to be somewhere around 2520 cals per day..


I actually reccomend you start your diet a bit lower...

2250 Cals
250g Protein
200g Carbs
50g Fats


You take that away and fit it into 5-7 meals per day...

Keep your carbs around training and your fats low when carbs are high (if your eating carbs in a meal minimise fats)....


And at 30% BF you really don't need T3

[SlimmerMe]

Welcome!

Logging is the KEY
Consistency is the secret

Good luck!

[Coak13y]

Hey there, welcome aboard. Well done on your progress so far! I'm sure someone will come along and rip apart your diet soon enough - take it as it is - good intentioned advice.

I'm not experienced enough to be dishing out specific advice to you so I'll leave that to more capable folks around here.

With that in mind! Do you workout at any point during the day?

Just by glancing at your diet I can see that there is a lot of room for improvement, look into sugar free alternatives - sugar free syrup is actualy quite nice - reducing cal intake by removing "bad" food will allow you to eat more which is never a bad thing imo.

I would say recheck your meal breakdown as you've stated 45cal from 4.5g fat in one meal but only 90cal from 19g fat in another

Have a Read through people's logs to get ideas for meals, check the stickies for great diet advice too.

Going to keep an eye on your progress, good luck!

I Do 45mins Of Cardio Morning And Night, And I Go To The Gym Around 7:00-8:00pm Everyday
Thanks=)

With the stats that you have give us your maintenance calorie intake is going to be somewhere around 2520 cals per day..


I actually recommend you start your diet a bit lower...

2250 Cals
250g Protein
200g Carbs
50g Fats


You take that away and fit it into 5-7 meals per day...

Keep your carbs around training and your fats low when carbs are high (if your eating carbs in a meal minimise fats)....


And at 30% BF you really don't need T3

The Only Reason My Diet Sucked Yesterday Was It Was The First Day Of My Diet And Last Day Of Eating "Real" Food I Actually Enjoy, It Will Improve

Also That Seems Like A Lot Of Calories, Im Going To Keep My Calories Under 1000 Not Including The Couple Of Protein Shakes Ill Be Drinking.
As For The T3 Im Still Going To Take It Even If It Only Takes Off Half A Pound, Somethings Better Then Nothing, Thanks Tho=)

Welcome!

Logging is the KEY
Consistency is the secret

Good luck!

Thanks!=)

[baseline_9]

so you ask for help then ignore everything that you told

Ok, good luck

Im out

[Coak13y]

so you ask for help then ignore everything that you told

Ok, good luck

Im out

I Never Said I Was Gonna Ignore Everything You Said, Just Because You Posted Your Advise On My Thread Doesn't Mean I Have To Take It.
Yes, Thanks For Posting Your Advise If I Feel Somethings Not Working Ill Remember Your Post Come Back To It And Take Your Advise But For Now Im Going To Stick At What Im Doing With Some Corrections Here And There, Including Your Intakes You Posted As A Reference.
Thanks For Taking Your Time To Post Your Advise But Don't Get Pissed When I Don't Take It.

[baseline_9]

Im not pissed dude, this is an online board and im certianly not gonna be pissed with anything

Anyway, you clearly know exactly what your doing so good luck

[Coak13y]

Im not pissed dude, this is an online board and im certainly not gonna be pissed with anything

Anyway, you clearly know exactly what your doing so good luck

I Don't Fully Know What Im Doing But I Know What Works For Me.

[Secret]

1000 Kc per day.? i am no expert but thats way to low for you mate,

have you used an online calculator to find out how many macros you need per day to maintaine what you have.?

i'm only 168 lbs and even i eat more than that and lose weight, you can lose fat and retain more muscle if you get your diet correct..

[Sgt. Hartman]

You will not be happy with your results from eating 1k cal per day. You'll lose what little lean tissue you have while dropping weight and end up at a much lower weight with the same body composition, ie. the dreaded skinny fat guy physique. Taking T3 while eating at that great of a caloric deficit will further the loss of LBM. You need to rethink your plan altogether, the only part of it I like is the cardio. You say you know how your body responds but how can you at 20 yrs old when your body has been growing and changing and developing almost your whole life?

One more thing that is really bothering me, why do you capitalize the first letter of every word? Must be a pain in the ass hitting the shift key that often. LOL

[Back In Black]

You will not be happy with your results from eating 1k cal per day. You'll lose what little lean tissue you have while dropping weight and end up at a much lower weight with the same body composition, ie. the dreaded skinny fat guy physique. Taking T3 while eating at that great of a caloric deficit will further the loss of LBM. You need to rethink your plan altogether, the only part of it I like is the cardio. You say you know how your body responds but how can you at 20 yrs old when your body has been growing and changing and developing almost your whole life?

One more thing that is really bothering me, why do you capitalize the first letter of every word? Must be a pain in the ass hitting the shift key that often. LOL

x2

You'll also screw your metabolism and it'll take time to recover. I wouldn't have a 120lb person on that low calories.

Re-read Baselines post and follow his excellent advice. You'll be thankful you did.

[Coak13y]

Ok Ill Try What Everyone's Saying About Eating More Calories, But What Im Talking About Knowing What Works Is The Last Diet I Went On I Only Ate Around 600 Calories A Day And I Was Fine Didnt Lose Strength Or Noticeable Muscle Mass But Lost A Lot Of Fat, And For The Caps Things, Its A Bad Habbit And Its Really Not Hard Always Pressing The Shift Button At All Lol, I Should Stop Tho

[Coak13y]

deleted

[--->>405<<---]

dude ur going about ur diet the wrong way... i used to be one of those starve myself dieters and over the long run it never stuck... and the worst part is u dont have to starve urself to lose fat.. in reality u will lose more fat if u dont starve urself.. plus taking that t3 on top of it doesnt sound good at all..

u need to get ur exact bf% so u can figure out how much LBM u have that way u can figure out how many calories u should be eating.. u will lose fat better and faster if u incorporate not only diet and cardio but also weight training... not to mention u will look better ... unless u just want to look like a skinny guy...

the gym membership will be a good thing.. but ur gonna have to eat more so u not only have the energy to lift but also so ur body has the tools to grow muscle...

like i said get ur bf% and then we can figure out a proper diet and workout plan for u thats gonna work alot better than what ur doing

[slfmade]

OP, Do me a favor and take 5 min out of your life to watch this video. It's part of a 6 part video but the links I've posted below specifically apply to what you're doing. Click on the first link and start at min 15:00 it will follow through to the second link. Please watch the video and then come back on here and post your thoughts. This will show how not only is the type of diet you're following bad for you, but you will end up gaining back far more weight than you started at.

http://www.dailymotion.com/video/x2s...ar-pt4_extreme

http://www.dailymotion.com/video/x2s...ews#rel-page-5

[baseline_9]

I love goals that come out of thin air.... When setting goals you must be realistic with yourself.... Think about your goal... from 210@25%BF to 200@10%BF by summer....

Let me make it clearer for you...

To hit your goal you will need to loose 32.5lbs of Fat and gain 22.5lbs of muscle by summer and thats asuming you loose NO LBM while dieting.

Definitely not a realistic goal.

Aiming for 10% BF would be a great goal for summer... Forget the weight, just aim for 10%BF


You will be around 170-175 @ 10% BF

[baseline_9]

And your T3 dose is crazy!

[Sgt. Hartman]

Your diet is terrible and your T3 dose is way too high. Ridiculously and dangerously high. Have you researched cytomel and do you understand what a dose of 250mcg is actually doing to you when you're eating at such a great caloric deficit? Is chicken and water really your diet plan, and where are your fats coming from?

Keep up what you're currently doing and you're gonna be 175lbs at 20% - 25% BF........

[Coak13y]

I just figured not eating much and working out would do it but you guys know more than i do about this stuff, I understand what you guys are saying, ill change things up and as for the t3 it was liquid and after a couple weeks i felt like it stopped working completely thats why i used so much like 3 weeks or so in im 95% sure it wasnt working period

ok baseline ill set my self up for 10% give me some advise calorie/carb intake, im pretty new to this stuff still so i don't know much about it just the things ive heard, I Diffenently dont wanna get fat again buy i dont wanna lose muscle. so forget the whole diet and t3 stuff and give me some advise please and thanks

and remember i cant get a real gym membership until around the end of the month

[--->>405<<---]

I just figured not eating much and working out would do it but you guys know more than i do about this stuff, I understand what you guys are saying, ill change things up and as for the t3 it was liquid and after a couple weeks i felt like it stopped working completely thats why i used so much like 3 weeks or so in im 95% sure it wasnt working period

ok baseline ill set my self up for 10% give me some advise calorie/carb intake, im pretty new to this stuff still so i don't know much about it just the things ive heard, I Diffenently dont wanna get fat again buy i dont wanna lose muscle. so forget the whole diet and t3 stuff and give me some advise please and thanks

and remember i cant get a real gym membership until around the end of the month

best thing ive seen on here in awhile.. congrats on not staying hardheaded dude!

[Coak13y]

im going to be doing this diet to bulk up then cut sound good? yes this was stolen from another thread=)

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein , 1 cup oatmeal

50g protein / 54g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein

40g protein / 0g carbs / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein , 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat

[baseline_9]

If you want advise why not re-read post 4...

[Coak13y]

With the stats that you have give us your maintenance calorie intake is going to be somewhere around 2520 cals per day..


I actually reccomend you start your diet a bit lower...

2250 Cals
250g Protein
200g Carbs
50g Fats


You take that away and fit it into 5-7 meals per day...

Keep your carbs around training and your fats low when carbs are high (if your eating carbs in a meal minimise fats)....


And at 30% BF you really don't need T3

ok i can try this