View Full Version : Help with diet

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?

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.

05-27-2009, 11:32 PM
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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)