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View Full Version : help me w/ a diet please!!



PBX4Sho
10-02-2005, 01:51 PM
Well, right now i'm 216lbs. i am chubby, hence me trying to lose weight. i do work out, i do machines mostly right now. i go to the gym mon-thrus. and sat. each time either running/cycling for 30 min. or playing raquetball and on mon, wend. and sat. i lift weights on the machines. i also play raquetball or run for 30 min. on saturday. i dont have a diet right now and i need to drop the fat. i'm willing to stick to the diet, i would like some variety and all, but please, can anyone give me a diet that i can follow to lose the fat lbs. pretty quickly, i'm not talking overnight, i mean if i stick w/ it and keep up my workouts i would lose the fat and notice me getting skinnier and in shape w/in a reasonable amount of time. thank you.

Built
10-02-2005, 01:54 PM
You do cardio BEFORE you lift? Why?

You looked at "what a bodybuilder eats" or WBB1 yet?

Post up what you eat and how you train now.

You been tracking on www.fitday.com yet? If not, start. Post up what you eat now so we can make suggestions.

My diet is in my sig if you want to see how I structure it. My training split is, too.

PBX4Sho
10-02-2005, 02:05 PM
i usually lift, and then do the cardio, didnt mean to put it in that order.

Built
10-02-2005, 02:23 PM
Okay, good!

How about the rest of my post?

PBX4Sho
10-02-2005, 03:10 PM
well...i use to eat absolutely horrid, i tryed changing and i'm a sr. in high school so heres the basic layout of what i eat. in the morning usually a bowl of cerial w/ a little milk, for lunch i eat 2 turkey and swiss cheese sandwhichs on a wheat bun. (breakfast around 7am, lunch around 12 30 pm, dinner around say 3 30 pm.) and for dinner i usually have either a ceaser salad, or some type of chicken wheather its w/ brocoli or rice... thats basically it, i drink alot of water too, very little, if any, pop.

Built
10-02-2005, 03:13 PM
Okay, well, put it into www.fitday.com and post up what it shows you for the macronutrient breakdown.

PBX4Sho
10-02-2005, 03:29 PM
not sure if i did this right but if i did this would be around a normal day.

Total Cal - 2190
Fat- 74 g. 669 cal. 32% total
sat: 26 g. 232 cals. 11% total
poly: 14 g. 130 cals. 6% total
mono: 27 g. 244 cals. 12% total
carbs: 166 g. 636 cals. 30% total
Fiber: 7 g. 0cals. 0% total
protein: 202 g. 809 cal. 38%

thats with just drinking bottled water.

i'm pretty sure i did this right, atleast I hope so.

Built
10-02-2005, 03:45 PM
<rubs hands together>

Okay! Now we're getting somewhere!

So, you're 216 and chubby. I don't know how chubby you are, but if we imagine you're at least 20% bodyfat, that leaves you with over 160 lbs LBM.

Soooo...

That means at least 160g protein and 80g fat daily would be your minimum targets to hit for protein and fat. Carbs can be whatever you like.

I find carbs make me hungry, so I tend to limit them (not eliminate them, but limit them), especially when I'm cutting.

Sooo... your protein is minimally adequate, you might consider bringing your fats up a bit, and dropping your carbs a smidge - target them to the meal before and or just after you lift, so you can take advantage of the energy and replenish your glycogen.

Are these your "dieting" calories, or your maintenance calories? Do you feel satisfied on this amount of food, or are you hungry all the time? Is there a "worst" time of the day for you, hunger-wise?

PBX4Sho
10-02-2005, 05:24 PM
w/ what i'm eating there, which is the dieting cals, i feel fine, i find that if i eat a snack at night it like jumpstarts my unger so i try to starin away from food after about 6ish

Built
10-02-2005, 05:30 PM
Does it depend what the snack is?

I usually eat cottage cheese at bedtime, sometimes with a few almonds or some natural peanut butter and a little bit of fruit (chunk of apple, or some berries).

These calories are quite low for you. The occasional cheat day or cheat meal will be helpful for you. Maybe once every two or three weeks, have a (much) higher calorie day.

Do you work these into your plan?

PBX4Sho
10-02-2005, 05:56 PM
yeah as of right now i usually dont watch what i eat every other sunday

Built
10-02-2005, 06:49 PM
Cool.
:)

AussieInTo
10-03-2005, 11:14 AM
*raises hand*
... *waves raised hand* ... me next me next .. PLEASE...

Built
10-03-2005, 11:39 AM
?

AussieInTo
10-05-2005, 08:51 PM
can u critique my workout routine and diet as well please?

Kristy.

Unreal
10-05-2005, 08:57 PM
Post it up.