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View Full Version : Need to get rid of fat



ThumperAC
05-18-2004, 03:33 PM
Let me start by saying that I am new to this forum.
Over the past 2 days I have read tons of info on here and feel that I have a much better understanding of nutrition and weightlifting.

I am currently 5' 11" and about 220 pounds.
I really do not know my BF%.

I am basically looking to lose fat. My arms and legs have some defenition but my midsection is flabby. I want to get rid of this fat and build some more muscle.

I currently work out 5 days a week, M-F. I typically lift for about an hour and then do cardio (runnning or basketball) for at least another hour.

I think I basically need to work on my diet and continue my work out routine.

I am just looking for any general advice that can help on my diet.
Thank you for any input!

geoffgarcia
05-18-2004, 03:43 PM
The key to losing or gaining weight is all in your calories and making sure your getting enough fat, protein and carbs to support the desired functions of your body.

A lot of people assume that a good diet is just no junk food.
But if your serious about losing weight then your diet should be #1 priority. In fact spending 2 hours exercising 5 days a week is completely pointless if your diet isn't appropriate. When I say diet I'm referring to specific amount of calories and portion of fat/carb/proteins.

The amount of calories you need to consume is determined by how much lean body mass you have, how much fat, your age, height, activity level, etc...

For someone of your height/weight I'd assume that 3k calories would be a good place to start, 110g of fat, 240g of protein and the rest made up of carbs (around 230g in carbs).

I have a good amount of info saved up in my journal, it might be a little technical though...but there are a lot of great places to start reading on the net here are some good links:
http://www.exrx.net/Nutrition.html
http://www.abcbodybuilding.com/magazine/fatlossdiet.htm
http://www.abcbodybuilding.com/magazine/howtoanalysizeyourself.htm
http://www.abcbodybuilding.com/magazine/howtoanalysizeyourself2.htm
http://www.bodybuildingforyou.com/bodybuilding-supplements-guides/hardgainer-weight-gain-guide-1.htm
http://www.bodybuildingforyou.com/bodybuilding-supplements-guides/diet-and-nutrition-guide-1.htm