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Shay
02-24-2007, 05:06 PM
On days i dont work out am i not suppose to drink my nitrean?

ive been drinking 3 scoops a day regardless if it is or isnt a workout day....

getfit
02-24-2007, 05:08 PM
yes,it's fine

Shay
02-24-2007, 05:15 PM
yes,it's fine

i wont get fatter right?
my goals to lose weight right now, not gain it.

getfit
02-24-2007, 05:15 PM
what's your overall diet looking like?

Shay
02-24-2007, 06:06 PM
http://fitday.com/WebFit/PublicJournals.html?Owner=zonify

Starting weight was like 251 or so on the 12th, Lowest ive seen the scale go was 240.

sCaRz*Of*PaiN
02-24-2007, 06:06 PM
If you don't know if it'll make you gain weight or not, you don't have your diet organized enough and you need to get that in order pronto.

Edit: Holy cow. Why are you eating so little? And why are your total calories for each day so sporadic? You need to stay consistent, not have random intakes each day.

Shay
02-24-2007, 06:12 PM
If you don't know if it'll make you gain weight or not, you don't have your diet organized enough and you need to get that in order pronto.

Edit: Holy cow. Why are you eating so little? And why are your total calories for each day so sporadic? You need to stay consistent, not have random intakes each day.

I know, I have no idea what im doing. I tried to get some questions answered in this thread
http://www.wannabebigforums.com/showthread.php?t=92711

But didnt really get any responses. I bought the Fat loss Stack from AtLarge Nutrition btw and it arrived yesterday.

I try to get 2000 calories a day, but dont know where to get extra calories from. Im pretty full for the day, and dont wanna eat later than 8 pm generally.

Paul Stagg
02-24-2007, 06:42 PM
The fat loss stack from anyone won't help you if you don't have your training and diet in order.

So get it in order. Read all of the articles on the main site (wannabebig.com), and read up in the training and diet forums.

Mr. D
02-24-2007, 07:02 PM
I know, I have no idea what im doing. I tried to get some questions answered in this thread
http://www.wannabebigforums.com/showthread.php?t=92711

But didnt really get any responses. I bought the Fat loss Stack from AtLarge Nutrition btw and it arrived yesterday.

I try to get 2000 calories a day, but dont know where to get extra calories from. Im pretty full for the day, and dont wanna eat later than 8 pm generally.

No responses? Come on. I said to get in 2500 cals a day with suggestions on how to get cals and I suggested a lifting routine. What more do you need?

Shay
02-24-2007, 07:10 PM
No responses? Come on. I said to get in 2500 cals a day with suggestions on how to get cals and I suggested a lifting routine. What more do you need?

i appreciate those responses actually. thank-you mr d

Shay
02-24-2007, 07:25 PM
Btw I HAVE read tons of threads here, as well as articles. I may ask dumb questions but i honestly am unsure of things. I seriously spend atleast 1.5 hrs a day on this website just reading threads.

Originally after reading all the threads I did I figured this would be a good macro breakdown for me. What do you guys think?

100g fat = 900 calories
80g carbs = 320 calories
220g prot = 880 calories

2100 Calories a day. I know you guys suggest more, but is 2100 okay?
Should I lower my fat intake? In another hread someone suggested a
55% protein
35% fat
10% carbs
breakdown.

Im seriously here only for help and everything is greatly appreciated. Im not trying to be a dick or come off like one, if I have sorry.

sCaRz*Of*PaiN
02-24-2007, 07:30 PM
Best of Diet and Nutrition Threads (http://www.wannabebigforums.com/showthread.php?t=65848)
Best of Bodybuilding and Fitness Threads (http://www.wannabebigforums.com/showthread.php?t=34313)
What A Bodybuilder Eats (http://www.wannabebigforums.com/showthread.php?t=46565)
Cardio Help (http://www.wannabebig.com/article.php?articleid=292)
Diet Help (http://www.wannabebigforums.com/showthread.php?t=74607)
Lyle McDonald Articles (http://www.bodyrecomposition.com/articles.html)
Article On Fat (http://www.wannabebig.com/article.php?articleid=284)
Get Built Articles: 1 (http://www.wannabebig.com/article.php?articleid=272), 2 (http://www.wannabebig.com/article.php?articleid=274), 3 (http://www.wannabebig.com/article.php?articleid=277), 4 (http://www.wannabebig.com/article.php?articleid=280), 5 (http://www.wannabebig.com/article.php?articleid=282), 6 (http://www.wannabebig.com/article.php?articleid=288), 7 (http://tinyurl.com/ypul9z)

Now start reading. :thumbup:



2100 Calories a day. I know you guys suggest more, but is 2100 okay?Nobody can determine your caloric intake except yourself. At your weight, I think that is way too low to start with, but that's just me. To find a starting weight, I'd multiply your weight by 15 and then subtract 500 calories. Whatever the amount is start there. Let's use 240 as an example. So 240 x 15 = 3600 - 500 = 3100.

So start eating 3100 calories a day for a week. Make sure to measure your weight at the beginning of each week. Measure yourself in the morning right after you wake up and before you do anything and make sure to be in the nude. This will give you the most accurate weight. Now, if you are not losing any weight after the first week eating 3,100 calories, reduce your calories by 100-200 calories and then stay at this new intake for another week. If you are losing weight, stay at this caloric intake until you STOP losing weight. Then repeat the process of reducing calories again. You want to try and aim for 4-5 pounds a month of fat loss, so around a pound a week. But the heavier you are, the more you tend to lose at first.

Now as for your macronutrient breakdown, forget percentages. Get at least 1 gram of protein per pound of LBM, .5 grams of fat per pound of LBM (with the bulk of this being healthy fats [olive oil, nuts, avocados, fatty fish, fish oil, etc...]), and the rest of your calories can come from whatever makes you feel comfortable, be it fat, protein or carbs. It doesn't matter.

Nosaj
02-24-2007, 10:42 PM
Scarz of Pain just gave you the basics, read and re-read those links. They will learn you good.

Shay
02-25-2007, 08:07 AM
Ok one more question because I have read a lot of threads and this still seems conflicting.

I've seen some people suggest to eat certain grams of protein or fat per lb of LBM. I only have maybe 160 LBs of LBM. Should I be eating according to my LBM or according to my actual weight?

Also I plan a Cheat Day once a week to keep my looking forward to something. The overall advice seems to be that this is fine.

Also this article was awesome as i didnt see it before
http://www.wannabebig.com/article.php?articleid=274
But this article suggest to have for me roughly 1 scoop nitrean and 1 scoop of dextrose during a workout. Where can I find dextrose. The article was a little vague on where I can find it exactly.

Oh and I also noted that fiber isnt exactly great for me. I was enjoying Whole Wheat Buns for my Lean Hamburgers I was making. Should I limit my bread intake to say 1 bun a day? Maybe 2 on lifting days?

thanks

SweetnLO
02-25-2007, 09:45 AM
I try to get 2000 calories a day, but dont know where to get extra calories from. Im pretty full for the day, and dont wanna eat later than 8 pm generally.

Nuts, trail mix, natty Peanut butter and protein shakes are easy, not-so-filling ways to easily increase your calories.

Mr. D
02-25-2007, 10:46 AM
however you can fit those buns in do it. what do you mean "fiber isnt exactly great for you"? Eat more veggies if you need more fiber, they are filling and low in cals.

You can buy dextrose at www.supplementdirect.com. However if you are cutting, the dextrose/whey shake you sip on while you workout should be dilute.

Yes aim for 1 g/lbm of protein and 0.5g/LBM of fat. So at a minimum, you should eat 160g pro and 80g of fat a day.

As far as a cheat day, I would make it a meal and not an all out gorge fest. You can wreck all the hard work you did during the week during this session.

I really think cheat/refeeds are more geared toward the lean people trying to get leaner. No offense,but when you have a high bf%, your body can handle the massive caloric deficit.

www.bodyrecomposition.com

Check that site out as well, Lyle McD has great stuff.

VikingWarlord
02-25-2007, 10:57 AM
www.bodyrecomposition.com

Check that site out as well, Lyle McD has great stuff.

He does, but be warned that he and the members of his forum can be kind of abrasive to the point of abusive.

sCaRz*Of*PaiN
02-25-2007, 12:19 PM
Should I be eating according to my LBM or according to my actual weight?You should be eating according to your LBM for the minimums. Now remember they are just minimums and you're allowed to go over them by as much as you wish according to your level of comfort.



Also I plan a Cheat Day once a week to keep my looking forward to something. The overall advice seems to be that this is fine.A cheat day never hurt anyone...unless you go 12,000 calories over your maintenance. Then you might have a problem. ;)



But this article suggest to have for me roughly 1 scoop nitrean and 1 scoop of dextrose during a workout. Where can I find dextrose. The article was a little vague on where I can find it exactly.CLICK ME (http://www.supplementdirect.com/?content=52&product_id=10819&PHPSESSID=88a70e0677991a65565b76273439d8cf)

You can also get it at your local brewery.



Oh and I also noted that fiber isnt exactly great for me. I was enjoying Whole Wheat Buns for my Lean Hamburgers I was making. Should I limit my bread intake to say 1 bun a day? Maybe 2 on lifting days?How is fiber not good for you? My main source of fiber is from oats. If you're not drinking enough water, fiber can be an issue. You need a lot of fluids to allow the fiber to pass through your system. Don't say fiber isn't great for you unless you've confirmed this with a professional and you have some kind of problem with it. You need at least 25-30 grams a day. Have you ever gotten anywhere near this amount? Not getting ENOUGH fiber can cause problems and work a number on your digestive system. You should go read up on the benefits of fiber. And no, I don't agree with you eating only 1 bun of fiber containing bread a day. You should try drinking close to a gallon of fluids each day.

Shay
02-25-2007, 02:17 PM
Cheat day for me isnt overeating insane. Its just 3 meals at restaurants I like in the day, maybe 3500 cals tops!


as for the fiber comment i read some thread that said not to eat fibrous foods, or maybe it was an article, i wish i woulda linked it cause it was on this website.

Anyhow, aim for 25g of fiber a day eh? Ok.

As for water, I chug that stuff down. literraly 50-60 ounces before 10 am. Roughly 80 ounces at work 11-7, and 40-60 after work till i sleep. I get around 1.5- 2 gallons a day on average. I love water and drink nothing else, not even diet drinks.

sCaRz*Of*PaiN
02-25-2007, 02:56 PM
as for the fiber comment i read some thread that said not to eat fibrous foodsLOL...WTF? You either read that wrong or the person who wrote is smoking some potent crack.



Anyhow, aim for 25g of fiber a day eh? Ok.If you're barely eating fiber now, I'd slowly up your fiber intake like a few grams a week, giving your digestive system time to adjust to the new intake. Don't suddenly start eating 25+ grams randomly.