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donnie165
03-09-2007, 06:50 PM
I am going to start lifting soon and need a good diet. I'm 6-3 6-4 ft tall and roughly 280-290 lbs. of fat basically not muscle. I want the best diet for me and all I can really say is I don't eat very healthy and the majority of good food like vegtables I wouldn't eat. I really could use all the pointers I can get I don't know where to start.

sCaRz*Of*PaiN
03-09-2007, 07:09 PM
First...realize that you need to rise above yourself and realize that you need to make some serious changes in your life, diet, etc. if you want to see good results. Achieving the body you want will take dedication, consistency, and a drive to better yourself. If the majority of "healthy" food out there you "wouldn't" eat, get over it and start eating better.

As for a diet plan, you can figure this out quite simply. You need to know what kind of food you can eat, because I'm not sure what your vague idea of "healthy food" includes. I'll start off by saying that...now this is important...you need to track EVERYTHING you eat every single day. Sign up for a free account at www.fitday.com. The more often you track, the easier it becomes. You need to know what you're eating because you need to manipulate your calories when necessary when you hit a roadblock in your weight loss goals.

Onto the next thing...

Do you work out? If so, you should be doing the following...


1) Consume at least 1 gram of protein per pound of LBM
2) Consume at least .5 grams of fat per pound of LBM
- Most of this fat should come from EFA - Essential Fatty Acids (health fats) sources. This includes avocados, nuts/seeds, berries, fish, fish oil, olive oil, natural peanut butter, etc... About 30% of your fat intake should be saturated fat. Another relieving thing to know...fat doesn't make you fat. Excess calories makes you fat, save for a few other details such as macronutrient combinations, but you need not worry about that for now.
3) Once you have hit your minimums, the rest of your calories can come from protein, carbs, or fat...you get to choose based on your own personal decisions...either it be for comfort or satiety purposes.
4) Since you don't really have a plan or a starting point, I will give you a base to start with. You said you're 280-290 pounds. Let's just use the average, which is 285 pounds. Now...multiply 285 x 15. That's 4275 calories. Now subtract 500. 4275 - 200 = 4075. This is your starting point. Stick with 4075 calories for an entire week. If...at the start of the next week, you have not lost weight, reduce your calories by 200. So this would put you at 3875. Stay with this for a week. If at the beginning of the next week, if you lost weight. Stick with 3875 until you stop gaining weight. Then repeat the reduction cycle over again. This is why it is so important for you to track your calories.

Here are some links you should check out ~>
Best of Diet and Nutrition Threads (http://www.wannabebigforums.com/showthread.php?t=65848)
What A Bodybuilder Eats (http://www.wannabebigforums.com/showthread.php?t=46565)
The World's Healthiest Foods (http://www.whfoods.com/)
Article On Fat (http://www.wannabebig.com/article.php?articleid=284)
Diet Help (http://www.wannabebigforums.com/showthread.php?t=74607)

Good luck!

VikingWarlord
03-09-2007, 10:27 PM
I was in the same position you are now. I didn't find this site until I'd started losing, but the first step I took was to cut out all the crap. I got rid of everything I had that was heavily processed and started eating fresh (mostly) non-packaged foods.

Second step was to figure out what I needed to take in to start losing...I don't personally subscribe to the method that Scarz put up for determining needs, especially since taking my bodyweight x 15 would yield me a little over 1000 over my maintenance calorie level.

I didn't aim for any particular number, just ate what I ate and when I determined that I was staying the same weight, I dropped it by about 20%. The important part was tracking it. My method wasn't exactly scientific but based more on feel.

You're in a better position than I was because you found this board before you started. I don't necessarily recommend the way I did it, but it seemed to work pretty well, since I'm down 65 lbs of mostly fat in the last year with a couple of maintenance breaks.

Once you've got things cleaned up, you'll feel better. It might take a while, but as long as you pay attention to what you're doing, you should be able to do pretty well. Once you get things together, put up a training log so you can track your progress.

Good luck.