PDA

View Full Version : Help with diet



yamirider
05-21-2009, 05:02 PM
Hey yall I've been working out steadily for about 2.5 years now. My weight has gone up and down somewhat frequently. However, now I am starting to get sick of my extra fat. I had this really fancy body fat test done while out at college. It said I had like 19.7% body fat putting me in the "Moderately Lean" category. I've put on about 8 pounds since then (mix of muscle and fat) but I know I'm somewhere in there. The prinout I was given said that at minimum I burn 1840 calories (give or take 30) per day even if I'm a couch potato.

My worst weeks I only make it in to the gym a couple times. Best weeks I get in there five times. I'm doing 3 weight days + 2 cardio days. I do the cardio to try and be healthy and burn some fat.

I feel like I have a pretty solid workout routine, but I want to really fix my diet. My mom (I'm only a sophmore in college so yes, I still live with my parents) buys tons of healthy crap. Flax oil/seeds, gluten free stuff, sugar free stuff, and anything else organic/healthy that you can think of. So, I have the stuff available.

I want to get rid of the fat quickly and get down to like 170. However, when I did this bodyfat test and was told that I burn at minimum 1840 calories per day, the lady told me that I should never eat less than that many calories. Would I be at some sort of risk to eat less than 1800 calories in a day? Is there any sort of supplements that I should/could be taking to help me?
Thanks

MadScientist
05-22-2009, 09:55 AM
Drink more cold water, and green tea.

Lift weights 3-4 times a week,

I would not do "cardio days"
Just do some light jogging as soon as you wake up to burn a little extra fat.


And eat less, more protein, moderate healthy fats, less carbs


And watch the lbs melt off.

Jamesweb
05-27-2009, 11:32 PM
Hey..!Here are some useful tips to reduce your weight,just follow them and feel the difference..Many people suffer from weight problems. Doctors recommend that if you are overweight you can help to reduce your risk of many diseases by losing weight. Whether you need to lose a little weight or more you can find the best way to lose weight. There are many methods of losing weight available. With so many choices it can be difficult and confusing to decide on the right one. Many weight loss methods are unsafe and should not be used for any length of time.

Trainwreck
05-28-2009, 11:02 AM
Read through this (http://www.wannabebig.com/forums/showthread.php?t=46565) and tell your mom to start using that as a partial shopping list, make changes as you see fit.
Start tracking your eating habits using Fitday (http://www.fitday.com) until you figure out your maintenance. When you have that number, create a deficit of ~500 cals a day; 500 x 7 = 3500 so basically that would be enough to lose a pound a week.
Make sure you stay hydrated and try to avoid canned/processed foods as much as possible. Also, avoid sugars other than with breakfast and PWO. Try to get ~1g/lb of bodyweight worth of protein and .5g/lb of dietary fat.
As far as cardio goes, I'd recommend some reading (http://www.wannabebig.com/training/general-physical-preparedness-core-strength-and-conditioning/how-to-do-cardio-if-you-must/)
(extra reading) (http://en.wikipedia.org/wiki/ECA_stack)