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-   -   Need Nutrition Help (http://www.muscleandbrawn.com/forum/showthread.php?t=9300)

VicPhilly 03-12-2012 12:34 AM

Need Nutrition Help
 
I'm 250-255 at about 18-20% bf. I'm a person that loves food but I need to drop bodyfat to avhieve my fitness goals. Can anyone offer me any guidence on how to design a diet plan :chow:

bamazav 03-12-2012 07:17 AM

Quote:

Originally Posted by VicPhilly (Post 223666)
I'm 250-255 at about 18-20% bf. I'm a person that loves food but I need to drop bodyfat to avhieve my fitness goals. Can anyone offer me any guidence on how to design a diet plan :chow:

There are quite a few on here who can help. Be patient, they will find you. In the mean time, help them out a bit.

Age, height and weight?
What does your current diet look like? Sample daily menu for training and non training day.
Do you know your maintenance calorie level?
What type of workouts are you doing and how often?
What are your goals, besides leaning out?
Can your budget handle a change in menu?
How well do you take direction?


All of these questions will help those of us who try to help.

BendtheBar 03-12-2012 07:48 AM

I will add to Bama's questions, are you a big night time eater. If so, things like intermittent fasting might be a good fit.

Off Road 03-12-2012 07:49 AM

The first and best step should always be to clean up your eating habits and stop eating empty calories. That means to stop drinking the sodas, stop eating the cookies, and start filling up on foods that actually feed the body. I wouldn't even worry about portion sizes at first, just make sure you're eating meats, eggs, fruits, veggies, nuts and grains. Pass on the pizzas, lasagnas, and fast food burgers. That will usually get the scale moving in the right direction and it's an easy first step. Diets are hard to stick to if you go all-in too fast.

VicPhilly 03-12-2012 03:20 PM

Quote:

Originally Posted by bamazav (Post 223693)
There are quite a few on here who can help. Be patient, they will find you. In the mean time, help them out a bit.

Age, height and weight?
What does your current diet look like? Sample daily menu for training and non training day.
Do you know your maintenance calorie level?
What type of workouts are you doing and how often?
What are your goals, besides leaning out?
Can your budget handle a change in menu?
How well do you take direction?


All of these questions will help those of us who try to help.


I'm 27 yrs
6'1
254 lbs
I don't have a diet plan setup yet. Its difficult at times with 4 kids in the house when you have junk food available. lol
I need to calculate my maintenance calorie level? Would that be based on my lean body mass or my overall current weight?

As far as my workout i'm doing a 2 week split:
(a1)
Mondays:Chest,back and biceps
Wedsenday: Legs, shoulders and triceps
Fridays: Chest, back and biceps

(ab)
Mondays:Legs, shoulders and triceps
Wedsendays:chest, back and bicep
Fridays:same as monday

my goal is to get down to 225-230lbs @ 10% bf. Once I accomplish that I want to focus on getting into competition shape.

I'm willing to receive direction to help me accomplish these goals. i know its not an over night transformation.

VicPhilly 03-12-2012 03:23 PM

Quote:

Originally Posted by BendtheBar (Post 223700)
I will add to Bama's questions, are you a big night time eater. If so, things like intermittent fasting might be a good fit.

I do eat late at night. How long would you fast for though?

Thanks

VicPhilly 03-12-2012 03:26 PM

Quote:

Originally Posted by Off Road (Post 223701)
The first and best step should always be to clean up your eating habits and stop eating empty calories. That means to stop drinking the sodas, stop eating the cookies, and start filling up on foods that actually feed the body. I wouldn't even worry about portion sizes at first, just make sure you're eating meats, eggs, fruits, veggies, nuts and grains. Pass on the pizzas, lasagnas, and fast food burgers. That will usually get the scale moving in the right direction and it's an easy first step. Diets are hard to stick to if you go all-in too fast.

Thanks bro cutting out the junk food and sticking to whole foods can be starting point.

bamazav 03-12-2012 04:35 PM

Have some comments, but will have to come back later to post them. See you later.

bamazav 03-12-2012 07:14 PM

Back. Just one comment right now. Don't rely on the calculators alone to figure out your maintenance levels. They can get you fairly close, but each one of us is different. I use them as a starting place. The simple formula is 254 x 15 = 3810 calories. That may be a bit high for you, may be just right. What I do is take that number subtract 500 calories and go for two weeks. Log everything and watch the scale. If you start gaining, cut the cals some more. If you are losing, increase them a bit. Remember, you are seeking your maintenance level. Once found you then have a starting point to start the journey.

I will let Rich or Ripped address macros and other aspects of a plan.

wesrman 03-12-2012 08:49 PM

I dont have the energy to walk you through everything right now man, but ill give you a few links to chew on.

I would give a hard look at the low carb thing. learning about carbs will help immensely. You can decide how far you take it.
Low Carb
Low Carb & Paleo Diet - Muscle and Brawn Forums

Primal Blueprint 101 | Mark's Daily Apple

Intermitten fasting
The Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health

Lyle MacDonald
Articles | BodyRecomposition - The Home of Lyle McDonald





Hope that helps a bit or at least gives you some reading for the near future.

BTW i love your sig. ;)

Peace.


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