diet and training advice please!!!!

M

mabdelrasoul

Currently Sucking a Big Cock
hi everyone this is my first thread. my name is moe, iv been working out for about 3 months now . i was wondering if anyone could help me with some advice on to how i should be dieting and training due to the fact that all this research is making me go crazy from all the different methods iv seen. im 20 years old,5'11,185lb 28% bf. im looking to cut down bf to atleast 12%. any advice would be greatly appreciated
 
mabdelrasoul said:
hi everyone this is my first thread. my name is moe, iv been working out for about 3 months now . i was wondering if anyone could help me with some advice on to how i should be dieting and training due to the fact that all this research is making me go crazy from all the different methods iv seen. im 20 years old,5'11,185lb 28% bf. im looking to cut down bf to atleast 12%. any advice would be greatly appreciated
Click to expand...

Lol I know what you mean bro,it can be overwhelming. What does your diet look like now and do you do any cardio?The man you need to speak to is 3J. You want to lose 16% bodyfat?It is possible but it will take a few months of solid dieting,i know iv done exactly the same
 
lol it really can. my diet looks like this.

9am- 4egg whites,oatmeal,yogurt

12noon- grilled chicken,veggies

2pm-whey proien 50 grams protien

4pm - gym

5pm- protien shake 50 grams


6pm- grilled chicken, brown rice


9pm- 2 cans of tuna,with whole wheat bread

and i just started 20min 2x week cardio
 
Damn theres so much information about dieting. Dieting i think has the most information/hardest to learn yet is most important in bodybuilding. Really all you can do is read read read. If I tried to explain dieting to you in one post I would write a novel. Stick to foods like lean beef, chicken, egg whites, fish for protein, and carbs like yams, rice, ezekial bread, etc. just look on the internet for low glycemic carbs (except postworkout, that can be high glycemic like maltodextrin. Lower glycemic carbs digest slower and give out a constant slow source of fuel throughout the day). To cut, I would find your BMR (basic metabolic rate) and do 500 calories under it. So if your BMR is 3000 calories, that means your body uses 3000 calories a day just to work/lift. If you want to cut, start at 2500 calories a day (1.5 times your bodyweight in protein, and for carbs I am 211 pounds and cutting on 250gs of carbs a day, so thats like 1.2 times your bodyweight but you can go lower, but it depends on your carb sensitivity and how much cardio i guess, and for fat i like it to be 25-30% of your calories, so if you are cutting on 2500 calories, about 80gs of fat is good.) Remember, 1 gram of fat has 9 calories, protein and carbs both have 4 calories per 1 gram. Read the stickies in this forum, and also other forums. You just have to spend a lot of time reading. If this post went way over your head i apologize, just disregard it and read a shit ton, you'll catch on.
 
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thanks i appreciate it. and i know what u mean. i get the whole idea . its just finding what to eat and how my diet should look is whats making this so hard for me
 
mabdelrasoul said:
hi everyone this is my first thread. my name is moe, iv been working out for about 3 months now . i was wondering if anyone could help me with some advice on to how i should be dieting and training due to the fact that all this research is making me go crazy from all the different methods iv seen. im 20 years old,5'11,185lb 28% bf. im looking to cut down bf to atleast 12%. any advice would be greatly appreciated
Click to expand...

It took me a year to go from 28% to 17%.
Between playing with diet and training routines. I even hired a trainer. I did a similar thing researched and played with the diet, almost went crazy trying to figure it all out.

Looking back on it now if I was smart I would have hired a nutritionist first. 3J on here will work with you as well as put a training routine together for you. Way easier now I don't have to worry about the diet, Just eat what he tells me too, as well his prices are really cheap.

I probably would have seen much greater results faster if I had hired him sooner.

My routine consisted of lots of cardio and weights Cardio at least 4 to 6 days a week.
But training is only 20% the real results will come from the diet that's the 80%.

I would suggest get your diet in check first, if you can't afford the nutritionist look up carb cycling that's is where you will need to start, and for training: Look up HIIT (High intensity interval training) I seen some good results off of the 300 routine posted in Men's health magazine
 
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An ez way to drop bodyfat is 1hr walk upon waking up on an empty stomach. Keep the carbs low and protein and HEALTHY fats high...that has always worked for me.
 
tnemo said:
It took me a year to go from 28% to 17%.
Between playing with diet and training routines. I even hired a trainer. I did a similar thing researched and played with the diet, almost went crazy trying to figure it all out.

Looking back on it now if I was smart I would have hired a nutritionist first. 3J on here will work with you as well as put a training routine together for you. Way easier now I don't have to worry about the diet, Just eat what he tells me too, as well his prices are really cheap.

I probably would have seen much greater results faster if I had hired him sooner.

My routine consisted of lots of cardio and weights Cardio at least 4 to 6 days a week.
But training is only 20% the real results will come from the diet that's the 80%.

I would suggest get your diet in check first, if you can't afford the nutritionist look up carb cycling that's is where you will need to start, and for training: Look up HIIT (High intensity interval training) I seen some good results off of the 300 routine posted in Men's health magazine
Click to expand...


thanks alot real useful info
 
Day 1
5am- 1 scoop dymatize whey, 1/2 scoop of dymatize casein, 1tbs natural PB
8am- 6 whole eggs, 1/4 cup oats
11am- 7oz of lean beef "93/7lean", 1/2 cup brown rice, 1 cup of brocolli
2pm- 1 scoop dymatize whey, 1/2 scoope dymatize casein, 1 whole green apple, 1 tbs natural PB
5pm- 7oz of chicken breast, 1/2 cup brown rice, 1 cup brocolli
8pm- 7oz of lean beef "93/7lean", 2oz of sweet potato, 1 cup brocolli
gym around 9pm
10:30/11pm- 1 scoop dymatize whey, 1/2 scoop dymatize casein, 1/4 cup oats, 1 tbs natural PB

Day 2
5am- 1 scoop dymatize whey, 1/2 scoop dymatize casein
8am- 6 whole eggs
11am- 7oz of lean beef "93/7lean", 1 tbs extra olive oil, 1 cup of brocolli
2pm- 1 scoop dymatize whey, 1/2 scoop dymatize casein
5pm- 8oz of chicken breast, 1 cup brocolli
8pm- 8oz of lean beef "93/7lean", 1 tbs extra olive oil, 1 cup brocolli
gym around 9pm
10:30/11pm- 1 scoop dymatize whey, 1/2 scoop dymatize casein

Day 3
5am- 1 scoop dymatize whey, 1/2 scoop dymatize casein
8am- 6 whole eggs
11am- 7oz of lean beef "93/7lean", 1 tbs extra olive oil, 1 cup of brocolli
2pm- 1 scoop dymatize whey, 1/2 scoop dymatize casein
5pm- 8oz of chicken breast, 1 cup brocolli
8pm- 8oz of lean beef "93/7lean", 1 tbs extra olive oil, 1 cup brocolli
gym around 9pm
10:30/11pm- 1 scoop dymatize whey, 1/2 scoop dymatize casein

Day 4
5am- 1 scoop dymatize whey, 1/2 scoop of dymatize casein, 1tbs natural PB
8am- 6 whole eggs, 1/2 cup oats
11am- 7oz of lean beef "93/7lean", 1 cup brown rice, 1 cup of brocolli
2pm- 1 scoop dymatize whey, 1/2 scoope dymatize casein, 1 whole green apple, 1 tbs natural PB
5pm- 7oz of chicken breast, 1 cup brown rice, 1 cup brocolli
8pm- 7oz of lean beef "93/7lean", 5oz of sweet potato, 1 cup brocolli
gym around 9pm
10:30/11pm- 1 scoop dymatize whey, 1/2 scoop dymatize casein, 1/4 cup oats, 1 tbs natural PB
 
Cut the carbs in the morning and at night, cut the protein shakes and replace them with lean protein. Changing the timing of when carbs are injested or the types of carbs is not going to give you a drastic change. You need to shed weight fast, drastic times call for drastic measures. You eliminate the carbs even more from your diet and you will lose the weight. Take this advice from experience, I can drop 30 to 40 lbs in 2 months at the drop of a hat, but it takes daily consistent discipline, either you want that 6pack or you don't....
 
boyindasouth said:
Cut the carbs in the morning and at night, cut the protein shakes and replace them with lean protein. Changing the timing of when carbs are injested or the types of carbs is not going to give you a drastic change. You need to shed weight fast, drastic times call for drastic measures. You eliminate the carbs even more from your diet and you will lose the weight. Take this advice from experience, I can drop 30 to 40 lbs in 2 months at the drop of a hat, but it takes daily consistent discipline, either you want that 6pack or you don't....
Click to expand...


What kind of stupid advice is this,i dnt knw how you can drop 40lbs in 2months,its cnt be healthy thts for sure and no way will tht be fat lost,i take it u got tht six pack?did it in 2 months did you? pics please :D
 
Jesus Christ what a mess. Let me get home I will give you some pointers.



Yes that wasn't the best advice I agree
 
stilltryin said:
What kind of stupid advice is this,i dnt knw how you can drop 40lbs in 2months,its cnt be healthy thts for sure and no way will tht be fat lost,i take it u got tht six pack?did it in 2 months did you? pics please :D
Click to expand...

i agree.It dont really seem healthy to me
 
ianbell121 said:
Day 1
5am- 1 scoop dymatize whey, 1/2 scoop of dymatize casein, 1tbs natural PB
no need for the casein.. why no carbs here??
8am- 6 whole eggs, 1/4 cup oats
11am- 7oz of lean beef "93/7lean", 1/2 cup brown rice, 1 cup of brocolli
so lean beef here has alot of fat.. yes its lean but the fat content is still alittle high.. dont mix high fats and carbs unless you absoltuely have to.. go ahead and switch for a different leaner protein source
2pm- 1 scoop dymatize whey, 1/2 scoope dymatize casein, 1 whole green apple, 1 tbs natural PB
eat real food
5pm- 7oz of chicken breast, 1/2 cup brown rice, 1 cup brocolli
8pm- 7oz of lean beef "93/7lean", 2oz of sweet potato, 1 cup brocolli
you should be focusing more carbs here.. i would say remove the carbs from meal 2 and add them here
gym around 9pm
10:30/11pm- 1 scoop dymatize whey, 1/2 scoop dymatize casein, 1/4 cup oats, 1 tbs natural PB
ok.. drop the oats for a faster absorbing carb.. do 1/2 a bagel instead... do 25g casein and 30g whey
Day 2
5am- 1 scoop dymatize whey, 1/2 scoop dymatize casein
8am- 6 whole eggs
11am- 7oz of lean beef "93/7lean", 1 tbs extra olive oil, 1 cup of brocolli
2pm- 1 scoop dymatize whey, 1/2 scoop dymatize casein
5pm- 8oz of chicken breast, 1 cup brocolli
8pm- 8oz of lean beef "93/7lean", 1 tbs extra olive oil, 1 cup brocolli
gym around 9pm
10:30/11pm- 1 scoop dymatize whey, 1/2 scoop dymatize casein

Day 3
5am- 1 scoop dymatize whey, 1/2 scoop dymatize casein
8am- 6 whole eggs
11am- 7oz of lean beef "93/7lean", 1 tbs extra olive oil, 1 cup of brocolli
2pm- 1 scoop dymatize whey, 1/2 scoop dymatize casein
5pm- 8oz of chicken breast, 1 cup brocolli
8pm- 8oz of lean beef "93/7lean", 1 tbs extra olive oil, 1 cup brocolli
gym around 9pm
10:30/11pm- 1 scoop dymatize whey, 1/2 scoop dymatize casein

Day 4
5am- 1 scoop dymatize whey, 1/2 scoop of dymatize casein, 1tbs natural PB
8am- 6 whole eggs, 1/2 cup oats
11am- 7oz of lean beef "93/7lean", 1 cup brown rice, 1 cup of brocolli
2pm- 1 scoop dymatize whey, 1/2 scoope dymatize casein, 1 whole green apple, 1 tbs natural PB
5pm- 7oz of chicken breast, 1 cup brown rice, 1 cup brocolli
8pm- 7oz of lean beef "93/7lean", 5oz of sweet potato, 1 cup brocolli
gym around 9pm
10:30/11pm- 1 scoop dymatize whey, 1/2 scoop dymatize casein, 1/4 cup oats, 1 tbs natural PB
Click to expand...

in bold

and get some damn veggies in you
 
Well besides just blatantly flaming without any other advice I really see why there's not alot of informed people on here. Most trainers will not tell you the real way to shed weight is to be disciplined in a strict carb cycle diet, and not have carbs everyday like he is suggesting. If everyone followed a strict low carb diet / carb cycle diet without the naysayers and lazy people suggesting it's OK to have carbs, then all of these personal trainers would be out of business. It's not rocket science, it's basic Biochemistry that's been documented: You eat carbs, your body produces insulin, which in turn stores triglycerides as fat in your fat cells. Insulin also STOPS fat metabolism from your fat cells and starts burning glucose for energy while storing excess as triglycerides as fat . IF You want to burn fat, you eliminate carbs. That's any carb, complex or not. The real trainers will tell you that's the only way to get lean fast. It's not unheard of to lose 30 lbs of fat in 2 months time, but it also takes alot of discipline. It will not make you tired and sleep all day either, your body is more efficient burning fat for energy than it is at burning carbs for energy. I workout 60 minutes weights and do 30 effortless minutes of cardio while carb cycling 3 times per week. The fat melts off, period. Again these are all facts, not anything that isn't common knowledge to many :).
 
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And to be clear, by "real trainers" , I am not taking a shot at anyone on here. I am referring to the blockheads at most local gyms around where I live that give bogus advice, I highly respect the advice from the veterans on this board and most boards such as this. Everyone has their own opinion, I like to back mine up with facts.
 
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