Diet - Time to dial it in, Guidance please = )
- 02-14-2008, 01:46 PM
Diet - Time to dial it in, Guidance please = )
So now it's time for me to get semi serious with my diet and take the next step now that I am ready. Please can any of you explain to me how to reach my goals?
1. Weight Goal: 230lbs - 10% BF
2. If I eat 4 ounces of chicken breast how much pure protein am I getting and do I calculate by pure protein or just weight of breast etc?
I am going to be eating:
- Some fish i.e. tuna etc
I want to start eating what a 230lb 10% BF person would, any help?
- 02-14-2008, 04:14 PM
I'm not sure 4 oz would be enough. My trainer has me on 6 meals a day.
No more than 3-5oz of meat at a time.
I weigh 122lb.
She wants me on oatmeal, eggs, tilapia, orange roughy , chicken and sweet potatoes only.
02-14-2008, 04:21 PM
02-14-2008, 04:22 PM
I'd love to help, my friend.
To dial it in you have to start somewhere. So i'd start with 15x your bodyweight in calories to get your maintenance level cals for a day.
Say you're 230. That's 3450. Now, it depends on your goals. I assume you want to cut a bit.
There is a formula that suggests you can only lose 31 calories per LB of fat a day. Anything more than that is going to be LBM and some glycogen.
If you're at 20% bodyfat now, you have 46 LB's of fat.
46 x 31 = 1426
3450 - 1426 = 2026 > lowest you'll want to go without losing LBM.
So, count calories.
Now that you know how low you can go, how high can you go?
For guys cutting, caloric surplus should come roughly 3/4 from diet, 1/4 from cardio. So chop 1000 calories from your maintenance, and it's 2500 calories.
So eat 2750, do cardio and burn 250. That's 2500 a day, 1000 deficet. 7000 calories a week deficet is 2 LB's of fat a week if you live in a perfect world.
This assumes you're burning all free fatty acids and not glycogen, but it has to come from somewhere, so you'll come close.
Next, you can't diet forever without thyroid issues. So after about 2-3 weeks, you'll want to take a few days and eat maintenance or above. Also take 1 day a week on the cutting phase and go above maintenance and get a nice metabolism boost.
AS for the foods, eat healthy foods, and you'll feel better, and be healthier.
02-15-2008, 12:22 AM
Wow CE just wow! That was beautiful really man. I really appreciate that....that was almost neoborn FAQ like!
Much love to all who replied thankyou!
Now to get to doing it
02-15-2008, 12:24 AM
02-15-2008, 08:50 AM
neo start with the basic 40p/40c/20f plan
1 oz of chicken is about 7g of protein
3/4 oz of lean beef is about 7g of protein and 4g of fat. so you get your fats and your protein.
i would consider carb tapering, too. (carbs in the morning, pre and post workout) But, start with 40/40/20 and see where it takes you.
Based on Emo's suggestion of 2026 calories per day. 40% of that is 810.4 calories from carbs and protein. 810.4 / 4 (4 calories per gram of protein/carb) is 202.6g protein/carbs per day. divide that by 6 meals 33.75g of protein/carbs per meal.
then 2026 x .2 = 405.2 fat calories. / 9 (9 calories per g of fat) = 45g of fat per day / 6 = 7.5g of fat per meal.
2026 calories per day
33.75g of protein per meal
33.75g of carbs per meal
7.5g of fat per meal
start there and see where you are after a week. and adjsut accordingly from there. Try to hit about 2 pounds per week of weight loss (you are a bit heavier, so you could realistically lose more than 2 pounds per weak and still spare muscle). are you planning on taking any hormonal products/fatburners/supps in general?
GOOD LUCK! hope that helps!
02-15-2008, 11:49 AM
Thanks mace / guys this is awesome!
Those values are the raw values of carbs / protein I need yes so in your opinion to get 33.75g of protein a meal I would have to eat roughly 5oz of chicken breast per meal?
Six meals a day two of them shakes or more meals?
I am on this starting today!
02-15-2008, 11:58 AM
yes, about 5oz of chicken per meal.
stick to brown rice, oatmeal, and sweet potatoes for your carb sources.
whole foods give you the most thermogenic benefits to burn more cals. also TONS AND TONS of green fibrous veggies! (broccoli, green beans, lettuce, spinach, etc....) and ICE, ICE cold water.
Your body has to elevate the temp of the water before it will absorb it, so you burn even more cals. i would say a shake first thing int he morning is good, because you want FAST protein absorption. also, maybe post workout.
02-15-2008, 12:03 PM
The benefit here is that since you're carb depleted, and your body uses fat for fuel instead of carbs for fuel (once you make the metabolic switch over), your body uses bodyfat for energy when it's in a caloric deficet.
So my macro's look like:
41/4/55 P / C / F
But don't let this confuse you, just stick with what you've got and try it out.
02-15-2008, 05:14 PM
Mate i think it would be good to just have a transition week or fortnight, where you just try to slowly cut out the crap that you're eating and then going into something like Mace suggested. Should be easier for adherence in the longer term.
02-15-2008, 05:47 PM
02-15-2008, 06:01 PM
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