Lowering bodyfat

[JordanYek]

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.

 

[JordanYek]

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

 

[JordanYek]

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?

 

[JordanYek]

anyone?

 

[Legacyfighter]

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.

 

[JordanYek]

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?

 

[Legacyfighter]

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.

 

[anathemax]

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.

 

[dirtwarrior]

all good advice

 

[CJ_Xfit89]

lean Gains bro

 

[jherman08]

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?

 

[jherman08]

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?

 

[CJ_Xfit89]

Why not keep it simple and do an hour to an hour and a half each day?

Cortisol issues

 

[jherman08]

Cortisol issues

Example of not keeping it simple

 

[CJ_Xfit89]

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..........

 

[JordanYek]

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)

 

[JordanYek]

???

 

[rsnake21]

You can split it into as many meals as you want. Just make sure you go 16 hours fasted.

 

[jherman08]

Simple is get some sun, and get a few walks in there.maybe sprint once a week..........

example of not keeping it simple

 

[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.

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.

 

[Natestreo]

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?

 

[AaronJP1]

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.

View attachment 56231

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?

 

[Natestreo]

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!

 

[CJ_Xfit89]

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=56231"/>

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

 

[jmcl6990]

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.

 

[JordanYek]

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

 

[JordanYek]

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?

 

[Natestreo]

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.

 

[Natestreo]

That's a phone rep bro

Thanks, bro!