Lowering bodyfat

  1. Registered User
    JordanYek's Avatar
    Stats
    6'2"  220 lbs.
    Join Date
    Apr 2012
    Posts
    16
    Rep Power
    37

    Exclamation Lowering bodyfat


    Hi, I'm new to this forum.

    I'm 6"2, 220lbs, with around 18% BF, I train 3x a week and cardio 2x a week.

    I've done a bit of researching and worked out that my maintenance calories is set at around 2850, and for weight loss I'm aiming for around 2250.

    I'm aiming to get 285g of protein, 170g of carbs & 110g of fat.

    My problem is I don't know how to put all this into a diet, can anyone offer any help or maybe a basic diet that I can use as a guideline and alter to suit my needs. I'm aiming to get down to 190lbs and lower my BF% as much as possible.

    At the moment I'm just taking multivitamins and fish oils.

  2. Registered User
    gregg1494's Avatar
    Join Date
    Feb 2012
    Posts
    1,514
    Rep Power
    103035

    Your going to have to do way more then 2x a week cardio. I suggest 3 days hiit and 2 days liss
  3. Registered User
    JordanYek's Avatar
    Stats
    6'2"  220 lbs.
    Join Date
    Apr 2012
    Posts
    16
    Rep Power
    37

    ok, I can do that, I just need more help with the diet though, that were I'm really faltering....
    •   
       

  4. Registered User
    gregg1494's Avatar
    Join Date
    Feb 2012
    Posts
    1,514
    Rep Power
    103035

    do you know your maintenance?
  5. Registered User
    JordanYek's Avatar
    Stats
    6'2"  220 lbs.
    Join Date
    Apr 2012
    Posts
    16
    Rep Power
    37

    yea its in the original post, 2850 calories, I've been looking at LeanGains and I'm seriously considering starting that soon.. I train around 11am, so is there a diet outline for that? Probably separated into 3 meals, and getting the calories I need. I'll up the HIIT aswell.

    Is there any diet examples for LeanGains?
  6. Registered User
    JordanYek's Avatar
    Stats
    6'2"  220 lbs.
    Join Date
    Apr 2012
    Posts
    16
    Rep Power
    37

    anyone?
  7. Registered User
    Legacyfighter's Avatar
    Stats
    5'8"  205 lbs.
    Join Date
    Oct 2010
    Posts
    975
    Rep Power
    17495

    I'm not sure exactly what you are asking for... Just eat those macros spread out over 3 meals per day. If you want to do lean gains, train fasted and eat all your meals from 2-10. Obviously you can adjust the times but just give yourself an 8 hour feeding window.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
  8. Registered User
    JordanYek's Avatar
    Stats
    6'2"  220 lbs.
    Join Date
    Apr 2012
    Posts
    16
    Rep Power
    37

    yea i know i need to get those macros into 3 meals a day, but how? I wouldn't know where to start...

    How do I get all those macros into 3 meals? What about protein shakes? Water, supplements? do these count?
  9. Registered User
    Legacyfighter's Avatar
    Stats
    5'8"  205 lbs.
    Join Date
    Oct 2010
    Posts
    975
    Rep Power
    17495

    Yes all those things count. Just look at the nutrition label on your foods. Divide each of those numbers by three and try to get that each meal.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
  10. Registered User
    anathemax's Avatar
    Stats
    5'10"  195 lbs.
    Join Date
    May 2011
    Location
    LexVegas KY
    Posts
    22
    Rep Power
    57

    Best advice I can give (and I'm nobody special) is use an application that lets you keep track of your macros and use it to build your menus. MyFitnessPal is cool, and has a bar code scanner for the smartphone app, daily plate, fitday - any of those. Once you have an idea of your general menu you can always keep using them to track your intake.
  11. Registered User
    dirtwarrior's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Jun 2011
    Location
    Elizabethtown, Kentucky, United States
    Age
    57
    Posts
    384
    Rep Power
    1278

    all good advice
  12. Enhanced Body Formulations REP
    Board Sponsor
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Location
    Australia
    Age
    25
    Posts
    6,962
    Rep Power
    1838730

    lean Gains bro
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  13. Registered User
    jherman08's Avatar
    Stats
    5'8"  199 lbs.
    Join Date
    Jul 2008
    Posts
    1,595
    Rep Power
    4620

    Quote Originally Posted by JordanYek View Post
    I'm 6"2, 220lbs, with around 18% BF, cardio 2x a week
    First suggestion: Multiply by 3.5

    What type of cardio do you do and for how long?
    Truth
  14. Registered User
    jherman08's Avatar
    Stats
    5'8"  199 lbs.
    Join Date
    Jul 2008
    Posts
    1,595
    Rep Power
    4620

    Quote Originally Posted by gregg1494 View Post
    I suggest 3 days hiit and 2 days liss
    Why not keep it simple and do an hour to an hour and a half each day?
    Truth
  15. Enhanced Body Formulations REP
    Board Sponsor
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Location
    Australia
    Age
    25
    Posts
    6,962
    Rep Power
    1838730

    Quote Originally Posted by jherman08

    Why not keep it simple and do an hour to an hour and a half each day?
    Cortisol issues
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  16. Registered User
    jherman08's Avatar
    Stats
    5'8"  199 lbs.
    Join Date
    Jul 2008
    Posts
    1,595
    Rep Power
    4620

    Quote Originally Posted by runner_79 View Post
    Cortisol issues
    Example of not keeping it simple
    Truth
  17. Enhanced Body Formulations REP
    Board Sponsor
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Location
    Australia
    Age
    25
    Posts
    6,962
    Rep Power
    1838730

    Quote Originally Posted by jherman08

    Example of not keeping it simple
    The advice is a face palm that you gave!!!
    Simple is eat clean, lift heavy heavy weights, get some sun, get good sleep and get a few walks in there.maybe sprint once a week..........
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  18. Registered User
    JordanYek's Avatar
    Stats
    6'2"  220 lbs.
    Join Date
    Apr 2012
    Posts
    16
    Rep Power
    37

    I appreciate all the advice, I'm going to add in HIIT and some walks, but for the diet...

    If I'm splitting 285g protein into 3 meals a day, how would I possibly do it? I'd be eating over 100g of protein in one meal, should I split it into 4 meals in the 8 hours feeding time? (Btw I'm talking about leangains here)
  19. Registered User
    JordanYek's Avatar
    Stats
    6'2"  220 lbs.
    Join Date
    Apr 2012
    Posts
    16
    Rep Power
    37

    ???
  20. Registered User
    rsnake21's Avatar
    Stats
    5'9"  195 lbs.
    Join Date
    May 2011
    Location
    new orleans
    Age
    31
    Posts
    685
    Rep Power
    80464

    You can split it into as many meals as you want. Just make sure you go 16 hours fasted.
  21. Registered User
    jherman08's Avatar
    Stats
    5'8"  199 lbs.
    Join Date
    Jul 2008
    Posts
    1,595
    Rep Power
    4620

    Quote Originally Posted by runner_79 View Post
    Simple is get some sun, and get a few walks in there.maybe sprint once a week..........
    example of not keeping it simple
    Truth
  22. Registered User
    Natestreo's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Mar 2012
    Location
    Wheelersburg, OH...Richmond, KY....Santa Barbara, CA
    Posts
    854
    Rep Power
    27637

    Your in luck bro. I'm currently doing lean gains, and although I just decreased my calories to keep the progress from plateauing, I was on a 2200 calorie diet and started eating at 11am. I gotchya! We will split your meals into a 60% 20%, and 20% of daily calories ratio. Obviously, 60% is going to be post workout, wherever that falls for you.

    I prefer to train early in the morning, fasted, and then get my post workout as my first meal of the day. My body uses the large meal best when it is the first meal of the day, it feels like.

    Name:  image-1778942924.jpg
Views: 165
Size:  474.9 KB

    Above is a picture I snapped for you quickly of my daily diet as it is now, reduced from 2200. Just add a few calories to each meal and get your 2200 your shooting for. I hope this at least gets you started. If you have questions, PM me and I can email you my excel spreadsheet of a 2200 calorie diet for LeanGains style dieting that I used up until I recently decreased my calories, if you are unable to use this pic.
    Romans 8:38-39

    Save sorrow for the souls in doubt
  23. Registered User
    Natestreo's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Mar 2012
    Location
    Wheelersburg, OH...Richmond, KY....Santa Barbara, CA
    Posts
    854
    Rep Power
    27637

    Something I forgot to mention. Printing off a copy of your daily diet planned out by each meal as I have attached is super convenient. Folds up real small and stays in my wallet. I take a peek every once and a while when wondering what my macros are supposed to be for each meal.

    I use a calorie counter for my iPhone to help me stick to a strict diet. Helps to track these macros by each meal. What's the use of planning it all out so precisely if you aren't precisely doing it, right?
    Romans 8:38-39

    Save sorrow for the souls in doubt
  24. Sunz out, Gunz out...
    Board Sponsor
    AaronJP1's Avatar
    Stats
    5'10"  183 lbs.
    Join Date
    Jul 2011
    Location
    The South.
    Age
    30
    Posts
    18,571
    Rep Power
    2410136

    Quote Originally Posted by Natestreo View Post
    Your in luck bro. I'm currently doing lean gains, and although I just decreased my calories to keep the progress from plateauing, I was on a 2200 calorie diet and started eating at 11am. I gotchya! We will split your meals into a 60% 20%, and 20% of daily calories ratio. Obviously, 60% is going to be post workout, wherever that falls for you.

    I prefer to train early in the morning, fasted, and then get my post workout as my first meal of the day. My body uses the large meal best when it is the first meal of the day, it feels like.

    Name:  image-1778942924.jpg
Views: 165
Size:  474.9 KB

    Above is a picture I snapped for you quickly of my daily diet as it is now, reduced from 2200. Just add a few calories to each meal and get your 2200 your shooting for. I hope this at least gets you started. If you have questions, PM me and I can email you my excel spreadsheet of a 2200 calorie diet for LeanGains style dieting that I used up until I recently decreased my calories, if you are unable to use this pic.
    The pic you made yourself or a print out from Lean Gains site?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    www.InsaneVeins.com
  25. Registered User
    Natestreo's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Mar 2012
    Location
    Wheelersburg, OH...Richmond, KY....Santa Barbara, CA
    Posts
    854
    Rep Power
    27637

    Quote Originally Posted by AaronJP1

    The pic you made yourself or a print out from Lean Gains site?
    That was a picture I snapped with my phone of the excel spreadsheet I made myself for my diet. I type everything and print it so I can have a copy with me at all times. No excuse not to follow your diet that way!
    Romans 8:38-39

    Save sorrow for the souls in doubt
  26. Enhanced Body Formulations REP
    Board Sponsor
    EBF_2356's Avatar
    Stats
    5'11"  175 lbs.
    Join Date
    Feb 2011
    Location
    Australia
    Age
    25
    Posts
    6,962
    Rep Power
    1838730

    Quote Originally Posted by Natestreo
    Your in luck bro. I'm currently doing lean gains, and although I just decreased my calories to keep the progress from plateauing, I was on a 2200 calorie diet and started eating at 11am. I gotchya! We will split your meals into a 60% 20%, and 20% of daily calories ratio. Obviously, 60% is going to be post workout, wherever that falls for you.

    I prefer to train early in the morning, fasted, and then get my post workout as my first meal of the day. My body uses the large meal best when it is the first meal of the day, it feels like.

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=56 231"/>

    Above is a picture I snapped for you quickly of my daily diet as it is now, reduced from 2200. Just add a few calories to each meal and get your 2200 your shooting for. I hope this at least gets you started. If you have questions, PM me and I can email you my excel spreadsheet of a 2200 calorie diet for LeanGains style dieting that I used up until I recently decreased my calories, if you are unable to use this pic.
    That's a phone rep bro
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  27. Registered User
    jmcl6990's Avatar
    Stats
    5'8"  130 lbs.
    Join Date
    Apr 2012
    Posts
    6
    Rep Power
    32

    Like everyone else suggests, cardio, weight training, and diet. I'd suggest high protein, spread out, over all other suggestions. That's just me though.
  28. Registered User
    JordanYek's Avatar
    Stats
    6'2"  220 lbs.
    Join Date
    Apr 2012
    Posts
    16
    Rep Power
    37

    I'm gonna split it into 4 meals over my 8 hours feed, I've read up on Leangains but I just want to make things completely clear... I'll be training around 11am and, get home about 1pm for my first meal, I'll take some BCAAs when I wake up too. Can I have as much water as I want or is that limited aswell?

    I just want to get all things cleared up before I start this next week
  29. Registered User
    JordanYek's Avatar
    Stats
    6'2"  220 lbs.
    Join Date
    Apr 2012
    Posts
    16
    Rep Power
    37

    btw, should I be eating my maintenance in calories or deficit? I'll be upping my HIIT etc to 3x a week and low intensity once a week so should I be aiming for maintenance calories or below?
  30. Registered User
    Natestreo's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Mar 2012
    Location
    Wheelersburg, OH...Richmond, KY....Santa Barbara, CA
    Posts
    854
    Rep Power
    27637

    Quote Originally Posted by JordanYek View Post
    I'm gonna split it into 4 meals over my 8 hours feed, I've read up on Leangains but I just want to make things completely clear... I'll be training around 11am and, get home about 1pm for my first meal, I'll take some BCAAs when I wake up too. Can I have as much water as I want or is that limited aswell?

    I just want to get all things cleared up before I start this next week
    Definitely consume as much water as you need. There is no reason to limit water, as it does not contain calories. I have diet pop, coffee, anything without calories during my fast. Martin mentions that these things are acceptable and there is no reason to orry about it. Martin also mentions that BCAA's technically break the fast, but he does not consider working out on an empty stomach advisable ithout consuming BCAA's, therefore you shouldnt worry about that, either.

    I dont follow the LeanGains plan to the tee, I am always on a calorie deficit rather than being over or under by whatever percentages the exact program promotes.

    The whole premise, in my own understanding, of LeanGains is to utilize the body's hormones to your advantage by fasting. Fasted training has specific effects, of which I dont think are necessary to get into here, on the body. In addition, the feeding scheduling is based around utilizing the manipulated hormones to your benefit for both fat loss and muscle gain/retention. My reasoning in including this is to say: dont overthink it. Train as fasted as possible and follow the diet guidelines as best you can, the results will come!

    I would mention that if you are splitting up your meals into 4 meals, still make sure to consume the largest quantity of your calories post workout. I would not go below 50% of your calories for that meal. I prefer 60%, personally.
  31. Registered User
    Natestreo's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Mar 2012
    Location
    Wheelersburg, OH...Richmond, KY....Santa Barbara, CA
    Posts
    854
    Rep Power
    27637

    Quote Originally Posted by runner_79 View Post
    That's a phone rep bro
    Thanks, bro!
  •   

      
     

Similar Forum Threads

  1. Lowering BF on cycle
    By toofat in forum Anabolics
    Replies: 6
    Last Post: 01-01-2012, 06:17 PM
  2. Help lowering bodyfat%
    By crlowndes87 in forum Weight Loss
    Replies: 4
    Last Post: 10-18-2011, 07:09 PM
  3. lowering pH of BCAA's?
    By tnubs in forum Supplements
    Replies: 9
    Last Post: 03-19-2010, 09:54 PM
  4. How does one go about lowering Progesterone?
    By Matt Skiba in forum Anabolics
    Replies: 2
    Last Post: 10-10-2007, 09:07 PM
  5. lowering shbg
    By hardasnails1973 in forum Male Anti-Aging Medicine
    Replies: 8
    Last Post: 06-01-2007, 02:17 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in