Best DIET FOR shredding and maintaining muscle

[Murda_sheRote]

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)

[Murda_sheRote]

and heres me at 243lbs

[Frank Reynolds]

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.

[Murda_sheRote]

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!


"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent." -arnold

[masonmarin18]

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.

[Murda_sheRote]

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?

[mk3less]

That's a great app it has help me tremendously. Good luck!

[hvactech]

find your tdee, and eat at or slightly lower than maintenance, works for me.......keep protein 1-1.5 per bodyweight

[Murda_sheRote]

That's a great app it has help me tremendously. Good luck!

thanks bro

[zeroshens]

Don't forget to eat a lot of vegetables

[masonmarin18]

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.

[jewgold]

I wouldn't recommend using the calories intake myfitness pal gives you....not accurate

[Jiigzz]

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.

[mk3less]

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.

[jewgold]

Not for the meals part but the intake it has you follow for your body.... have to do a custom one

[masonmarin18]

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.

[Murda_sheRote]

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.

[masonmarin18]

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.

[mk3less]

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.

[Murda_sheRote]

Yo guys Phil or flex???