i do cardio 3-4 times a week (one of those being football practice) and lift 3-4 times a week.
im trying to lose bodyfat and maintain strength.. when it comes to bodyfat im not in a like a oh shit its summer in 6 weeks get shredded mindset just progressively lose body fat while staying around 260-270 --
im 6"6 and 265 body fat is 20% according to those online calculators.
here is my usual daily meal consumption
2 pieces of toast with peanut butter
bcaa drink ( i drink these instead of juice, diet soda.. i hate just having water with my meals and this stuff tastes good plus theres no sugar according to the label)
usually before i workout
2 peanut butter and jam sandwiches
after i workout
i stop at subway my friend works there so i get employee pricing.
chicken breast on herbs and cheese with 4-5 different kind of veggies
2 cookies ( should cut these out)
meal 3 usually when im hungry after meal 3
1 cup of brown rice
4-5 pieces of chicken thighs
ill have this around 7-8
either spaghetti or brown rice
chicken or steak
before i go to bed
does anybody have any suggestions, changes to what i could do to adjust this to my goals.
I would drop the pasta/rice in meal #4 and add more veggies or salad. I know a lot of ppl might disagree due to macros and such, but cutting carbs in the evening works for some.
Don't over think it. It's simple: calories in verse calories out.
Find out your maintenance calories and eat a couple hundred less then that. Once you plateau, do the same thing. But I have to ask, why do you want to lose weight? You were blessed with some pretty awesome genes to have that size. Im guessing you are an O-linemen?
not necessarily lose weight, im probably just freaking out over the body fat % thing as looking in the mirror im not fat just id rather be 265 at 12-15% then 265 at 20%.
i play d end and might play both ways this year if our tight end dosen't get his school shit in order.
im going try that alinshop
I always found an easy way is to take a carb cycling approach and consume carbs primarily round my workouts.
Losing any amount of fat requires loss of weight. 12-15% at 265 from 20% is NOT an easy thing to do, especially at your level.
Originally Posted by yoke
If your calculations are correct, if you did everything PERFECT and lost 5% of your fat(and only fat), your body weight would be at 252lb at 15% BF.
My advice? If you want to re-shape a bit, go ahead and try the carb cycling for a little bit. But don't stress on the numbers..look at the big picture! I'm not sure what year in school you are, or how good at football you are,but by genetic looks alone, you have huge potential. Yes, being that big can make you self conscious (trust me, I'm at 6 foot, 230 lb college d-end myself, haha) here and there, but again, look at the big picture and get your priorities straight. Eat smart, and train hard to gain some more muscle and strength, and worry about shedding off the excess in the future.
ALSO: if you do end up trying to lose a few lb's via carb cycling, make sure you get enough in before and after your workouts, practice, etc. You're not a body-builder..as a football player you can't put yourself in a giant deficits for long periods of time.
No it doesn't. Cutting calories at anytime works for all.
Originally Posted by Alinshop
Carb cycling is only going to work for him if his protein and fat are kept static. Rotating macros outside of controlling the most basic element of calorie control is futile.
Originally Posted by Kong
Didn't read any of your diet. You don't have your calories counted. What and when you eat is irrelevant before manhandling that.
Originally Posted by yoke