help/sob story/bored

[kman025]

As many of you know i've been trying to cut body fat now that its summer. I've been fairly successful. very slowly i've been losing fat, while staying at the same weight. this is good right? yes, but my summer starts in a week and i'm not happy with where im at. this is good new, now i know i can maintain my weight easily, but right now i really need to drop fat.

History and where im at now
i started out a year ago in search of getting in better shape.

-i was 175lbs 20+ % bf and useless to society
-i got down to 145 (10-12% bf) very quickly (like 3 months) and then after summer i was 140 sub 10%.
-i decided to bulk.
-ended up at like 178 17%bf (or lower)
-now im at 175ish around 13-15 bf i would say?????????

i want to be around 10% as fast as possible (or at least drop 3-5 % as fast as possible).

what do you guys think i should do diet wise?

my diet lately has been just eating reasonably, cheating hard once a week. lately though i've been cheating more, i blame this on the lack of structure and me having a lot of trouble in my personal life.


what do you think i should do? (please dont say bulk or keep doing what im doing).

If anyone would want to tell me what to eat all the time that'd be great, but i understand people usually get paid to do this.

im almost tempted to hire a dieticion(i butchered the spelling), opinions?

[rippednmichigan]

Keto+Cardio= Fast weight loss.

[CallmeKing]

It's all about the law of thermodynamics bro. Cals in vs Cals out. I would just try to keep your carbs relatively low and protien high. maybe start a food log? It's summer so plan ahead you're going to be out with friends bring some food when you're going out with friends almonds, maby a sandwhich, chesse, slices of meat, water.

IMO you should be bulking Sorry couldn't resist.

[kman025]

Originally Posted by rippednmichigan

Keto+Cardio= Fast weight loss.

thanks ripped.

i just worry about keto, everytime i try it my stomach gets wrecked... my whole family has intestinal issues and this seems to mess me up

Originally Posted by CallmeKing

It's all about the law of thermodynamics bro. Cals in vs Cals out. I would just try to keep your carbs relatively low and protien high. maybe start a food log? It's summer so plan ahead you're going to be out with friends bring some food when you're going out with friends almonds, maby a sandwhich, chesse, slices of meat, water.

IMO you should be bulking Sorry couldn't resist.

i have a food log, i use fitday... i stay below maintence all week and then have my cheat.... this has helped me recomp (very slowly)

i hear people saying how its more than this and how macros are almost more important...

maybe i'll just try keto again...

[onetiredkris]

Wares the link to your fitday? Screw a dietitian man, lets see exactly what your eating
Whats cardio looking like?


And if its that big of a deal, dont take in that cheatmeal. A weeks worth of dieting can easily be ruined in one stupid binge-meal.

[kman025]

Originally Posted by onetiredkris

Wares the link to your fitday? Screw a dietitian man, lets see exactly what your eating
Whats cardio looking like?


And if its that big of a deal, dont take in that cheatmeal. A weeks worth of dieting can easily be ruined in one stupid binge-meal.

the food i eat during the day is total ****....

this is the problem, unless i have a set things to eat (had a guy help me out when i lost 30 lbs before), i eat ****. i eat fast food and other **** during the day... so my fitday looks like ****, i was just monitoring calories.

i lift everyday (except right now, i messed something up) and for the past two weeks i've been doing 3-5 days of cardio, ranging from 10-30 minutes, depending on how much i lift

[onetiredkris]

Well i think you just answered your question, stop eating like **** lol.

Get some healthy meals that you enjoy eating and make them staples, get around 5-6 different meals and rotate them around day by day to avoid getting boring.

some of my staple meals:
-eggs with 2 yolks (on my carb up days ill put 1/2 white rice into the eggs and fold it like an omlette with a tad of salsa on top)
-tilapia fillet with salt and lemon ( carb up:shoved in a whole wheat tortilla with some nonfat mayo)
-tuna sandwich, always nonfat mayo
- 1.5 chicken breasts either sliced thin and stirfried with a little soy sauce, or slow cooked with fajita seasoning on top (low carb with steamed broccoli, higher cals: with veggie refried beans and corn)
- Lean pork chops (salt and pepper to dress)
-carne asada (high fat, keep portions small)

Avoid: sodas,juices, snacks, sugar, reg mayo, ranch dressing, milk and cheese (my body just blows up with them),

brb ill post some ish later, daughters complaining......

[kman025]

thanks a lot OTK.

any particular macros i should aim for?

should i cycle carbs?

cut carbs at night?

[cooltom]

I think OTK's advice is right on. All the advice here has been good though. I recommend you get a regular meal plan. The core of your diet should be: eggs, chicken, lean ground turkey or beef, beef, and vegetables. I don't think you need to do keto, especially since your other goal is to get strong as hell. You can keep carbs around your workouts, and in the evenings have vegetables. Last summer I got really lean by doing this. I also rotated my calories (2 days at 2700, 3 days at 2400-2500, 2 days at 2100-2000) and did 30 minutes of low-intensity cardio about 3-5 days a week. Since you will be out of school, you will be able to get a good routine that will have you very lean in about a month.

[kman025]

Originally Posted by cooltom

I think OTK's advice is right on. All the advice here has been good though. I recommend you get a regular meal plan. The core of your diet should be: eggs, chicken, lean ground turkey or beef, beef, and vegetables. I don't think you need to do keto, especially since your other goal is to get strong as hell. You can keep carbs around your workouts, and in the evenings have vegetables. Last summer I got really lean by doing this. I also rotated my calories (2 days at 2700, 3 days at 2400-2500, 2 days at 2100-2000) and did 30 minutes of low-intensity cardio about 3-5 days a week. Since you will be out of school, you will be able to get a good routine that will have you very lean in about a month.

thanks CT.

i think i'll start a food log here on MAB for credibility.

this week i'll start to clean up the diet, although being exam week... it should be crazy.

this summer though there will be no excuses. i should be working our 2 times a day and i'll have all the time in the world to prepare food!