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WeRdToYoMoThA
07-09-2003, 11:47 PM
I am 6 feet, 200 and 20% body fat... i want to cut that by quite a bit. Recommend a diet for me that i can follow without spending hundreds of dollars on supplements and fancy foods. Thanks!

Frozenmoses
07-10-2003, 12:26 AM
Eat tuna, chicken breast, skim milk, water, fish oil, flax, Natty peanutbutter.

WeRdToYoMoThA
07-10-2003, 12:28 AM
eat all that and only that? or is there other variations possible?

GhettoSmurf
07-10-2003, 07:56 AM
Originally posted by WeRdToYoMoThA
eat all that and only that? or is there other variations possible?

do some searching bro

there are tons of threads just like this 1

Ironman8
07-10-2003, 10:41 AM
Ya dude. Bradley has the best advice, and I think he's gonna post here in a minute :D

WeRdToYoMoThA
07-10-2003, 10:51 AM
waiting for bradley :)

bradley
07-10-2003, 04:45 PM
Here is something that I have posted in numerous threads that might help you out:)


Here are some general dieting guidelines that might be of some help:
1) 1 gram of protein per lb. of bodyweight and try and get some protein in at each meal

2) 25-30% of daily calories should come from fat (Essential fatty
acids making up most of this total)

3) Fill in the rest of daily calories with low glycemic index carbs, except postworkout which would ideally include high glycemic index carbs along with a quick digesting protein (whey protein).

4) Drink plenty of water throughout the day, and one gallon would be good starting point.

Listed below are some good sources of each macronutrient. This is just a small list and is by no means all inclusive.

protein sources: eggs, chicken, lean beef, dairy, fish

low GI carbs: oats, sweet potatoes, beans, whole wheat bread, vegetables

fats: nuts, natural peanut butter, oily fish (such as salmon), fish oil, flax oil, hemp oil, olive oil

To find out how many cals you should be eating each day I would slowly decrease cals in small increments until you are losing the desired amount of weight each week (approximately 1lb per week is a good number IMO). You can use www.fitday.com to help you track calories if you like. Here is an example of what I mean. Say you are eating 3000 cals and maintaining your weight then you would need to decrease cals by a small amount (about 200-300). That would put you at 2700 cals for the week. Keep cals at this level for the week and then weigh yourself at the end of the week and see how much weight you have lost. I woud weigh myself at the same time each week to try and ensure the most accurate measurement.

As far as routines go you might want to check out one of the WBB routines on the main page. The following site has a list of exercise illustrations that might be helpful as well www.exrx.net

There is a lot of information in previous threads as well. Run some searches and you will find a lot of answers to your questions.

Also you could probably lose weight at a faster rate than 1lb. a week, but as you get down to a lower bf% you should probably concentrate on losing a pound a week. I notice that you gave a bf% in the first post of this thread, and if you have access to calipers that would be an excellent way to track your progress.

There is no need for supps, and you can accomplish your goals just fine with whole foods.

WeRdToYoMoThA
07-10-2003, 09:50 PM
I will start doing WBB #1 as soon as i get my gym membership, which will be on wednsday if i get my paycheck. after that, ill start heavy lifting, and try to get more lean looking, so that i dont have a gut :D damn genetics making me all fat!

VitalRemains
07-11-2003, 01:13 AM
I'll be following this thread closely. I got some weight to lose too.

AJ_11
07-11-2003, 01:40 AM
Originally posted by bradley
Here is something that I have posted in numerous threads that might help you out:)



Also you could probably lose weight at a faster rate than 1lb. a week, but as you get down to a lower bf% you should probably concentrate on losing a pound a week. I notice that you gave a bf% in the first post of this thread, and if you have access to calipers that would be an excellent way to track your progress.

There is no need for supps, and you can accomplish your goals just fine with whole foods.

Hey bradley, why don't you just put that in you signiture and then post a smile everytime these questions are asked.