Best DIET FOR shredding and maintaining muscle

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    Best DIET FOR shredding and maintaining muscle


    Sup guys, need help/opinion/advise on a diet im looking to start. i have a wedding in november and also my mother gets married in december so its important to me i look RIGHT. I also need help understanding whats better for my body since i workout almost always around 8 or 9pm. do i eat carbs post workout or not? dont want excess to turn to fat. but this is why this post is up. im 5'11 243 lbs. heres what i was suggested by my 'already shredded ass' workout partner.


    Morning
    8 eggs

    Lunch
    10oz Chicken breast + sweet potato


    Dinner
    10oz Chicken breast + Sweet Potato


    i have a protein bar in between meals and then once im off of work i head to the gym around 8 or 9 pm
    15-30 min Stair master at fat burner setting then off to my scheduled body part workout.

    pre workout
    1 scoop of Beast Creatine
    post workout
    2 scoops of Beast Creatine + Protein shake (Hydro Whey)

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    Name:  photo.JPG
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    and heres me at 243lbs
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    I think the better question is what are you eating now/prior to sustain that BF%? Then I would ball park the calories and try to step it down gradually.

    I don't like "cookie cutter" diets like that personally.
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    Quote Originally Posted by Frank Reynolds View Post
    I think the better question is what are you eating now/prior to sustain that BF%? Then I would ball park the calories and try to step it down gradually.

    I don't like "cookie cutter" diets like that personally.

    well i work M-F 8-5:30pm used to eat alot of junk food.. my actual starting weight was 257lbs in the beginning of the month of August. so ive lost a coupe lbs since then just by cutting out the junk food and cooking at home. what im eating now looks something like this

    morning

    4 eggs with whole wheat bread

    lunch
    brown rice chicken sometimes pasta and chicken

    Dinner
    most of the time the same thing i ate for lunch

    dont have any snacks except protein shakes and thats about it.
    then gym.

    Again im a novice when it comes to this stuff. Ive been hitting the gym since i was 14 on and off but nothing when it comes to diet and knowing how to eat. and its now that i want to learn and understand my body so i look forward for the ppl in AM to help me out!


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    If you really want to lose weight you have to start counting calories. Eating healthy and workout out can get you far but its way to easy to over eat or not create a big enough deficit if you don't count.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    Quote Originally Posted by masonmarin18 View Post
    If you really want to lose weight you have to start counting calories. Eating healthy and workout out can get you far but its way to easy to over eat or not create a big enough deficit if you don't count.
    just downloaded fitness pal app. and im aiming for about 2100?
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    That's a great app it has help me tremendously. Good luck!
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    find your tdee, and eat at or slightly lower than maintenance, works for me.......keep protein 1-1.5 per bodyweight
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    Quote Originally Posted by mk3less View Post
    That's a great app it has help me tremendously. Good luck!
    thanks bro
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    Don't forget to eat a lot of vegetables
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    Quote Originally Posted by Murda_sheRote View Post
    just downloaded fitness pal app. and im aiming for about 2100?
    It's hard for anyone to try and tell you what your maintenance calories is. (The amount you need to maintain your weight) Calculators say you need around 2900 calories to maintain. I would recommend eating around a 35% deficit. So 2000-2100 cals would be right around the ballpark. What does your training routine look like? Lifting and cardio days a week etc so I can help you out more.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    I wouldn't recommend using the calories intake myfitness pal gives you....not accurate
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    I agree, find TDEE and subtract 500-800kcals off this and go from there. Or, if you like to eat (and who doesnt) then find a way to increase caloric expenditure by 500-800kcals instead while eating the same amount.
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    No its pretty accurate. For some meal might be 20-50 cal off wether be higher or lower. But it puts you in the ballpark range witch is better then not knowing at all. I have use a few different methods to calculate cal and they all got different cal for the same meal.
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    Not for the meals part but the intake it has you follow for your body.... have to do a custom one
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    Quote Originally Posted by mk3less View Post
    No its pretty accurate. For some meal might be 20-50 cal off wether be higher or lower. But it puts you in the ballpark range witch is better then not knowing at all. I have use a few different methods to calculate cal and they all got different cal for the same meal.
    Yeah I generally just eat the same types of foods, after a few weeks you just memorize it.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    ill give the fitness pal a try. even if its just off by a couple cals it actually helped me yesterday alot more than i thought it would.
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    Quote Originally Posted by Murda_sheRote View Post
    ill give the fitness pal a try. even if its just off by a couple cals it actually helped me yesterday alot more than i thought it would.
    Yeah, its real easy to over eat when you don't count. Stick with it bro you will see results.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    Quote Originally Posted by jewgold View Post
    Not for the meals part but the intake it has you follow for your body.... have to do a custom one
    Ahh got ya. Yes I too do a custom caloric intake.
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    Yo guys Phil or flex???
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    Quote Originally Posted by Murda_sheRote
    Yo guys Phil or flex???
    Tried to post a pic but was unable too . But wow I think flex has a pretty good chance at mr O
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    Reading some solid responses.
    Hardcore Purus Labs {Rep}
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    Calculated my TDEE at about 3692?? is this correct ? for a person whos height 5'11 weight 257lbs (used my starting weight) age: 21 with moderate exercise?
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    heres my leg routine.

    week 1 & 3:

    Leg Extensions 3x10
    Leg Curls 3x10
    Narrow-Stance Smith Machine Squat: 4x6
    Midium-Stance smith: 4x6
    Machine Squat: 4x6
    Wide-Stance Smith squat:4x6
    Leg Press: 4x6
    Stiff-legged Deadlift: 4x6

    Week 2&4
    Leg Press: 4x25,20,18,16
    Smith Machine Lunge: 4x8
    Lying Leg Curl: 4x 12,10,8,6
    Standing Calf raise:6x16
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    Quote Originally Posted by Murda_sheRote View Post
    so ive lost a coupe lbs since then just by cutting out the junk food and cooking at home.
    That statement right there my friend is key. Unprocessed foods keep your body running like a well oiled machine. Just cut eating out as well as high sodium and sugary foods and you will be golden by just a 20-30 min cardio session 4-5 times a week. Also yogurt is a very healthy snack in the mornings to help curb that sweet tooth for the day. It is very important to eat every three to four hours so fill your day with snacks!!! If you need some help on great snack ideas try the oatmeal and peanut butter bar recipe:

    "
    2 cups of plain uncooked oatmeal
    1/2 cup natural peanut butter(I love freshly ground)
    1 tbsp ground flaxseeds
    4 scoops of protein powder (I used 2 scoops of ON natural vanilla whey and 2 scoops of ON vanilla casein protein)
    1/2 cup water
    Recipe:
    Mix all the ingredients together in a mixing bowl.
    Spray a square baking dish with olive oil or use parchment paper to keep bars from sticking to bottom of the dish.
    Scoop protein mix into baking dish and smash it down into dish making the bars even.
    Freeze for 30 minutes. Remove and cut into bars."





    Another great tip that I have personally kept in mind is to keep the carbs real low at dinner time.

    Good luck!
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    Quote Originally Posted by lightemup View Post
    That statement right there my friend is key. Unprocessed foods keep your body running like a well oiled machine. Just cut eating out as well as high sodium and sugary foods and you will be golden by just a 20-30 min cardio session 4-5 times a week. Also yogurt is a very healthy snack in the mornings to help curb that sweet tooth for the day. It is very important to eat every three to four hours so fill your day with snacks!!! If you need some help on great snack ideas try the oatmeal and peanut butter bar recipe:

    "
    2 cups of plain uncooked oatmeal
    1/2 cup natural peanut butter(I love freshly ground)
    1 tbsp ground flaxseeds
    4 scoops of protein powder (I used 2 scoops of ON natural vanilla whey and 2 scoops of ON vanilla casein protein)
    1/2 cup water
    Recipe:
    Mix all the ingredients together in a mixing bowl.
    Spray a square baking dish with olive oil or use parchment paper to keep bars from sticking to bottom of the dish.
    Scoop protein mix into baking dish and smash it down into dish making the bars even.
    Freeze for 30 minutes. Remove and cut into bars."





    Another great tip that I have personally kept in mind is to keep the carbs real low at dinner time.

    Good luck!
    seriously just made my mouth water up. lol i trying this and having my wife help me out. thanks for the awesome recipe man!
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    Quote Originally Posted by Murda_sheRote View Post
    Calculated my TDEE at about 3692?? is this correct ? for a person whos height 5'11 weight 257lbs (used my starting weight) age: 21 with moderate exercise?
    Should use your current weight, but yeah the more activity you do each day the more cals you burn. You could start eating like 2800 cals and see how fast you lose, losing to fast add 200 cals losing to slow drop 200 cals.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    Thumbs up


    Quote Originally Posted by masonmarin18 View Post
    Should use your current weight, but yeah the more activity you do each day the more cals you burn. You could start eating like 2800 cals and see how fast you lose, losing to fast add 200 cals losing to slow drop 200 cals.
    <-- ill be looking like Chris Jones in no time
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    whats a good pre and post? im only taking Beast Creatine, fish oils, and hydro whey. also taking some Chromium picolinate, cinnamin, and alpha-lopoic acid before big carb meals
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    Quote Originally Posted by Murda_sheRote View Post
    whats a good pre and post? im only taking Beast Creatine, fish oils, and hydro whey. also taking some Chromium picolinate, cinnamin, and alpha-lopoic acid before big carb meals
    I am using BCAA's and C-4 preworkout before lifting, yohimbine hcl before fasted cardio, thinking of ordering Alphamine though looks like a solid product. Here a thread that got me interested on it.

    My ALPHAMINE Results! (with pics)

    As for post workout I don't even eat my post workout meal for around 4 hours after I lift. I only use whey protein if I need it on the go or to add to a cooking recipe. Would rather eat my calories than drink them xD.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    Quote Originally Posted by Murda_sheRote View Post
    Calculated my TDEE at about 3692?? is this correct ? for a person whos height 5'11 weight 257lbs (used my starting weight) age: 21 with moderate exercise?
    If you used a calculator for that, make sure you only use LEAN muscle mass, and not your entire mass (incldn fat mass etc.) because fat mass is not metabolically active
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    Well, the suggested diet plan looks healthy for you and you must adapt it. I may advice you to cut down junk foods like pizzas, burgers, oily foods, etc. These can really help you in a good way.
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    Quote Originally Posted by chappell12 View Post
    Well, the suggested diet plan looks healthy for you and you must adapt it. I may advice you to cut down junk foods like pizzas, burgers, oily foods, etc. These can really help you in a good way.
    I make hamburgers / turkey burgers like every day, healthy ones, xD.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    ive came across something that supposedly works very well for burning fat and body builders used to do it

    I am starting to try it now and hopefully I can still maintain my gains.

    ----take a therm. like roxylean on an empty stomach as soon as you wake up, then do some intervals (30 secs jogging 30 secs running break for 5 mins 4times) then do not eat for an hour after your morning cardio; that supposedly will force your body to break fat for fuel.

    then continue lifting heavy as a normal workout routine.


    any words or experience about this?
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    Quote Originally Posted by willc86 View Post
    ive came across something that supposedly works very well for burning fat and body builders used to do it

    I am starting to try it now and hopefully I can still maintain my gains.

    ----take a therm. like roxylean on an empty stomach as soon as you wake up, then do some intervals (30 secs jogging 30 secs running break for 5 mins 4times) then do not eat for an hour after your morning cardio; that supposedly will force your body to break fat for fuel.

    then continue lifting heavy as a normal workout routine.


    any words or experience about this?
    Yes, fasted cardio is the best way to do cardio IMO. I do High incline treadmill walking for 45-60 minutes 3x a week, has really helped me burn the extra fat, taking a thermo will speed up the process even further.

    Check out this. http://rippedbody.jp/when-not-to-do-cardio/
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    i switched my nightly routine to mornings. and im looking to do exactly this.

    whats a good therm? already tried oxy elite and didnt really do much. any other suggestions?
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    Quote Originally Posted by masonmarin18 View Post
    Yes, fasted cardio is the best way to do cardio IMO. I do High incline treadmill walking for 45-60 minutes 3x a week, has really helped me burn the extra fat, taking a thermo will speed up the process even further.

    Check out this. http://rippedbody.jp/when-not-to-do-cardio/

    i read this article, I completely do not understand what andy is trying to say? The way I understood was to eat 2 times a day every 8 hours or so? is this right?
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    Quote Originally Posted by willc86 View Post
    i read this article, I completely do not understand what andy is trying to say? The way I understood was to eat 2 times a day every 8 hours or so? is this right?
    Most people that do IF have 2 meals a day, larger meals, meal frequency does not matter though, you can eat as many meals as you want just follow the 16/8 protocol. Or sometimes longer fasts if wanted.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    Quote Originally Posted by masonmarin18 View Post
    Most people that do IF have 2 meals a day, larger meals, meal frequency does not matter though, you can eat as many meals as you want just follow the 16/8 protocol. Or sometimes longer fasts if wanted.

    so, with in 8 to 16 hours eat 6 meals is pretty much what its saying?
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    Quote Originally Posted by willc86 View Post
    so, with in 8 to 16 hours eat 6 meals is pretty much what its saying?

    No you eat all your calories within an 8 hour window. Meal frequency is up to you.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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