|
 |
|  |
09-01-2005, 01:08 AM
| #1 (permalink) | ||||||||||||||||||||||||||||||||||||||||||||||||||
| Newbie Trainer  Join Date: Jan 2005
Posts: 83
 | New to site, Diet Advice Please... Hi everyone I'm new here, My name is Gary I'm 25, 6'2" 220lb, 17%BF... I have been training for 9 month the first 6 month was cutting I went from 238lbs @ 26%BF to 196lbs @ 14%BF in that time. I then tried to clean bulk over the last 3 month, but I cheated a bit at X-mass so I'm back up to 220lb @ 17%BF... I store most of my fat around my waist, which what I'm going to try loose for summer this is the plan: Cardio on empty stomach very easy bike ride just low intensity 5 x week...
| ||||||||||||||||||||||||||||||||||||||||||||||||||
|      |
|
09-01-2005, 01:11 AM
| #2 (permalink) |
| UK-Muscle Moderator  Join Date: Dec 2003 Location: Home!!
Posts: 5,836
    | Looks good to me mate. I have lost alot of fat and there aint nothing magic about it mate its just all down to good diet and loads of cardio then more good diet then more cardio lol. Stick at it bud and you will get what you are looking for. |
|
| |
|
09-01-2005, 01:19 AM
| #4 (permalink) |
| UK-Muscle Moderator  Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS
Posts: 5,524
| This is one of the first "critique my diet" posts where your diet is pretty solid. Even if you changed nothing, you'd have great results. Good job on your research. You have all of the right foods in there. It's exceptionally clean. I would say that your calories look a bit low to start you off with though. For a 220lb guy, 2000 cals will be too catabolic in my opinion. You should shoot for 3000 to start with, and only lower them if you're not able to lose bodyfat each week. With those foods, 3000 calories (the extra coming from proteins and good fats only), you'd turn your body into a food burning unit. I do struggle to believe that you're consuming 60g of fat on that diet. You've got 1/2 cup of cottage cheese which is about 5g, and 3 tbsp of oil which are about 15-20g. Where is the rest coming from? |
|
| |
|
09-01-2005, 01:22 AM
| #5 (permalink) |
| UK-Muscle Moderator Join Date: Dec 2003 Location: Home!!
Posts: 5,836
| Well ive been trying to loose weight for about 18 months to 2 years now but seriously cutting since Jimmy started helping me about 8-9 monmths or so maybe a little longer lol. Im no diet guru but your diet looks ok to me and the ratios are about the same as what i used. I used more cals like cause i was bigger but ratios are similar. |
|
| |
|
09-01-2005, 01:31 AM
| #6 (permalink) | |
| Newbie Trainer Join Date: Jan 2005
Posts: 83
| Quote:
I think the fat is like you say with the Oil and maybe the odd cal in the oats, maybe a cal in the whey concentrate. I did it through www.fitday.com so It may be slightly out... | |
|
| |
|
09-01-2005, 01:41 AM
| #7 (permalink) | |
| UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS
Posts: 5,524
| Quote:
How I sped up my metabolism so much is a combination of getting half of my calories from protein (yes, 500g a day), 45-60 mins of VERY low intensity (walking) cardio every day (even when bulking) and cutting out carbs completely from mid-afternoon onwards. All of my fats (25-30% of my calories) come from flax, olive oil and fish oils. Just food for thought (no pun intended!)  | |
|
| |
|
09-01-2005, 01:54 AM
| #8 (permalink) | |
| Newbie Trainer Join Date: Jan 2005
Posts: 83
| Quote:
| |
|
| |
|
10-01-2005, 10:11 PM
| #9 (permalink) |
| UK-Muscle Moderator and NABBA Champion  Join Date: Jan 2005
Posts: 11,147
| if you diet like this constantly without a break you will need a refeed day every so often not really eating crap but high carbs this will get you over the plateau... i can see where the fat comes from (OLive oli/Flax/Chicken/Oats) but i think you are eaing to little fat i would aim for approx 90-100g eat oily fish every third day or/and take fish oils each day to take up the slack |
| |
 |
| Thread Tools | |
| |
 |  |
Notices
