I got like 40lbs to lose, Im at 30% bf and want to get to like 12 or so. I’ve packed on some muscle but i want a more athletic body as well as preformance.
I was thinking of carb cycling since im concerned about losing the muscle I’ve gains but i hear carb cycling is really only good for smaller weight lose goals. What do you think would be a good diet to try? Velocity, keto, what?
I need some help,
Thanks
Honestly at that level of fatness you just need to start eating “healthier” and moving more. Do a search for the Seven Habits article and start adding a habit a week until you have them all going. Your diet at the end will be none too shabby.
As you get to lower body fat percentages, say under 15, THEN you worry about “advanced” strategies like carb cycling, refeed days, and low carb stuff. At your level you just need to stop eating junk and start getting 5-7 hours of exercise every week. This will be the cornerstone of your LIFE, not just your diet.
[quote]moofs wrote:
What do you think would be a good diet to try?
[/quote]
Whichever one you can stick to for the amount of time it would take to lose 40 lbs. I know mine and Lonnies’ posts aren’t the kind you are looking for but that’s what you need.
well this is according to a bf test i took at Xsport on one of those game boy looking tester u hold in front of you. I currently have been working out 3 times a week of weight training and have for the past year and a half.
My diet isn’t like pileing food since I do not eat much, like 2200 cals a day and here lies the problem. I’ve heard if i cut out all the junk food as in like subway insted of pizza and add cardio 3 times a week I can get down to 15% BF and still gain a little muscle. Is this true.
Thanks for your help.
[quote]moofs wrote:
well this is according to a bf test i took at Xsport on one of those game boy looking tester u hold in front of you. I currently have been working out 3 times a week of weight training and have for the past year and a half.
My diet isn’t like pileing food since I do not eat much, like 2200 cals a day and here lies the problem. I’ve heard if i cut out all the junk food as in like subway insted of pizza and add cardio 3 times a week I can get down to 15% BF and still gain a little muscle. Is this true.
Thanks for your help.[/quote]
Well yes ofcourse. If you clean up your diet, and add cardio you will lose weight. You have to keep lifting and eat smart to not lose the muscle and actually gain during that time. Like the first guy said the 7 habits are your best bet for now, add 2 or 3 sessions of HIIT if you can and you’ll be good.
what are your thoughts on this diet?
Meal 1-
3 Whole Large Eggs 21 p, 18f, 3c
1/2 Cup Oats 12 p, 6 f, 54 c
8 oz. Milk 18 p, 5 f, 24 c
Totals:
51g Protein
29g Fat
81g Carbs
Snack-
Protein Bar 30p, 5f, 35c
Totals:
30g Protein
5g Fat
35g Carbs
Meal 2-
6 oz. Chicken 28 P, 2 F, 1 C
2 Cups Lettuce 1 P, 0 F, 8 C
4 oz. Milk 9 P, 5 f, 12 C
Totals:
38g Protein
7g Fat
21g Carbs
Meal 3- (Pre. W/O)
30g Whey 25 P, 2 F, 1 C
2 Cups Berries 2 P, 2 F, 30 C
Totals:
27g Protein
4g Fat
31g Carbs
Meal 4- (Post W/O)
30g Whey 25 P, 2 F, 1 C
2 Cups Berries 2 P, 2 F, 30 C
Totals:
27g Protein
4g Fat
31g Carbs
*made in the same shaker, 1/2 before w/o 1/2 after
Meal 5-
6-8 oz. Tuna/fish 33 P, 8 F, 2 C
1 1/2 Cups Pasta 12 P, 4 F, 62 C
2 tbs. Virgin Olive Oil 0 P, 9 F, 0 C
4 oz. Milk 9 P, 2.5 F, 12 C
Totals:
54g Protein
23g Fat
76g Carbs
Meal 6-
3 tbs Natural Peanut Butter 12 P, 24 F, 9 C
8 oz. Milk 18 P, 5 F, 24 C
Totals:
30g Protein
29g Fats
33g Carbs
Macros:
257g Protein 1028cals
101g Fats 909cals
308g Carbohydrates 1040cals
48g Fibre
Should i eat past in meal 5? What can I replace it with? Is this a good diet for me to follow to try to reach 15% bf?
Dont get complicated yet, you’re splitting hairs at this stage. Calories & calories out & eating healthier are about all that matter right now.
You can try hiring a nutritionist, i was never leaner, stronger or lighter than following a professional diet plan. I dont know how the physique clinic works here but look into that.
I tried it but I cant do it since Im 16. U have to be over 18. So basically eat clean and do cardio. I’ll start and get back to you guys through this thread.
Just a quick one, can I eat like pasta, bread after my workout, not like in the shake but in the next like 2-3 meals I’m gonna try to eat after.
First, what is your starting weight? I can probably estimate closely, but I’d rather you tell me. Second, are you looking for fast fat loss or a long-term goal? Third, as Lonnie said, those diet strategies are meant for someone with a leaner body ~ 10-14%. Reason being, they are considered advanced tools that should be implemented when fat loss and muscle retention start to become a struggle.
At your level of bf right now, you do not have to worry so much of losing muscle as long as you keep protein intake relatively high. There are tons of information out there that will tell you that the amount of fat lost is far greater than the muscle loss at your level.
So, for now, concern yourself with a clean diet. Side Note: Subway may seem healthy, but please that’s like saying foods labeled “low-fat” are good for you too. Eat healthy fats, good sources of protein, and you may want to limit your carbs. Carbs are burned first, then fat sources. So, logically speaking, lower carb equals more fat lost (not always the case, but it is for most ppl).
But, for your level, you do not need to restrict them entirely to such an extreme level like 30g a day. You can start using this strat later when you’re nearing 13%. I’d say around 150-200g would be a start.
Also, it seems that you are consuming almost 3000 cals. I just hope that this amount is a deficit in comparison to maintaince levels.
Lastly, do look up the 7 habits. They are very helpful for your goals.
P.S. 90% compliance is a must. You may not even want to cheat, since you don’t have to at your level (ie. leptin levels are very high). I would only cheat once a month for psychological purposes. Personally, I’ve lost taste for junk foods, I only crave healthy carb sources now. So, there you go! Get to it! Train hard, eat right!
[quote]mintyfresh353 wrote:
First, what is your starting weight? I can probably estimate closely, but I’d rather you tell me. Second, are you looking for fast fat loss or a long-term goal? Third, as Lonnie said, those diet strategies are meant for someone with a leaner body ~ 10-14%. Reason being, they are considered advanced tools that should be implemented when fat loss and muscle retention start to become a struggle.
At your level of bf right now, you do not have to worry so much of losing muscle as long as you keep protein intake relatively high. There are tons of information out there that will tell you that the amount of fat lost is far greater than the muscle loss at your level.
So, for now, concern yourself with a clean diet. Side Note: Subway may seem healthy, but please that’s like saying foods labeled “low-fat” are good for you too. Eat healthy fats, good sources of protein, and you may want to limit your carbs. Carbs are burned first, then fat sources. So, logically speaking, lower carb equals more fat lost (not always the case, but it is for most ppl).
But, for your level, you do not need to restrict them entirely to such an extreme level like 30g a day. You can start using this strat later when you’re nearing 13%. I’d say around 150-200g would be a start.
Also, it seems that you are consuming almost 3000 cals. I just hope that this amount is a deficit in comparison to maintaince levels.
Lastly, do look up the 7 habits. They are very helpful for your goals.
P.S. 90% compliance is a must. You may not even want to cheat, since you don’t have to at your level (ie. leptin levels are very high). I would only cheat once a month for psychological purposes. Personally, I’ve lost taste for junk foods, I only crave healthy carb sources now. So, there you go! Get to it! Train hard, eat right! [/quote]
I am currently 220lbs. Thats not my current diet. That was one I want to try. My current calorie level is probably like 2000-2400. It kinda goes like this-
Breakfast- bananna
Snack- Protein bar
Lunch- whatever school serves
Post protein shake- whey, oats, milk
Some times a snack
Dinner- whatever mom makes
Before bed- 3 glasses of 2% milk
Thats pretty much it, suck doesnt it…yes it does.
So while getting down to 15% through cardio and just basic diet clean up I can still gain some LBM correct?
If you want me to, I can post a picture of myself.
Is cardio 3 times a week ok, like 2 days of HIIT and 1 day of low intensity like fast walking for 20-30min?
And also, starch carbs like bread, pasta, ect. is ok to eat after my workout I guess to say, before bed?
Look up Intermittent Fasting on body building’s website forum. It does work and is VERY easy to adhere to from my experience. Roast on T members…
This member has used it with success. http://my.tmagnum.com/exile-swede
thanks guys, Ill get back to you with any questions or updates.
If you have anything else to add plz do.
Your carbs should only come in the first meal after working now, earn your carbs. Other than that no carbs. Follow the seven habits.
I don’t really have anything else important to say except that it appears you have some mutant super milk judging by it’s stat you listed.
[quote]what are your thoughts on this diet?
Meal 1-
3 Whole Large Eggs 18 p, 21f, 3c
1/2 Cup Oats 6 p, 3 f, 26 c
8 oz. Milk 8 p, 2 f, 12 c
Totals:32g Protein,26g Fat,41g Carbs
Snack-
Protein Bar 30p, 5f, 35c
Totals:30g Protein,5g Fat,35g Carbs
Meal 2-
6 oz. Chicken 36 P, 2 F, 0 C
2 Cups Lettuce 0 P, 0 F, 3 C
4 oz. Milk 4 P, 1 f, 6 C
Totals:40g Protein,3g Fat,9g Carbs
Meal 3- (Pre. W/O)
30g Whey 25 P, 2 F, 4 C
2 Cups Berries 2 P, 0 F, 30 C
Totals:27g Protein,2g Fat,34g Carbs
Meal 4- (Post W/O)
30g Whey 25 P, 2 F, 4 C
2 Cups Berries 2 P, 0 F, 30 C
Totals:27g Protein,2g Fat,34g Carbs
*made in the same shaker, 1/2 before w/o 1/2 after
Meal 5-
6 oz. Tuna/fish 35 P, 8 F, 0 C
1 1/2 Cups Pasta 12 P, 4 F, 62 C
2 tbs. Virgin Olive Oil 0 P, 14 F, 0 C
4 oz. Milk 4 P, 1 F, 6 C
Totals:51g Protein,27g Fat,76g Carbs
Meal 6-
3 tbs Natural Peanut Butter 12 P, 27 F, 9 C
8 oz. Milk 8 P, 2 F, 12 C
Totals:20g Protein,29g Fats,21g Carbs
Macros:
227g Protein = 908 cal
94g Fats = 846 cal
260g Carbohydrates = 1040 cal
Total = 2794 calories [/quote]
there I fixed some of your numbers (keep in mind I did most of the math in my head, if it’s off a little, sorry)
When I am trying to lose a little fat, I wouldn’t eat that much pasta, but if 2794 calories is low enough for you to lose, then go for it. Or replace it with a plain sweet potato or some brown rice.
I don’t know if this diet is ideal for YOU because I don’t really know you.
I know what works for me, and if it were me…
I would drop most of the milk, and the pasta.
I would also eat more and better veggies.
Like spinach, green beans, broccolis, cucumbers, kale, collard and mustard greens, etc. Not just lettuce.
I also wouldn’t do berries post workout because that mostly refills liver glycogen not muscle glycogen, post workout I would have your protein shake with a couple slices of bread instead, or just some hard candies (dextrose).
Hope that helps. If you don’t lose on that diet, then drop some calories. Adjust as needed, if you lose too fast (more than 1-2 lb.s per week, then add some calories).
“Good Luck! But Luck has nothing to do with it.” - Chris Shugart
Lonnie hit the nail on the head.
A clean diet and a true lifestyle change is the key. The 7 habits are usually enough for most people to get to 12 percent body fat. Do not drink calories, no junk food, and eating healthy until not hungry and not until full several meals a days should work for the vast majority. You can get anal when you have made progress and want a 6 pack with food journals, exact portions of meals, and carb cycling. Error on the side of doing too much cardio, and lift twice a week. Although expensive you can consider BCAAS or Leucine, if you are really worried about losing muscle but again do not spend too much time or money on supplements as the basics should be enough.
http://www.johnberardi.com/articles/nutrition/7habits.htm
http://www.johnberardi.com/articles/nutrition/berardi_kitchen_1.htm
http://www.johnberardi.com/articles/nutrition/berardi_kitchen_2.htm
There are guidelines, but no one can tell you how low to go on calories. Some people can get away with going lower than recommended and not lose much muscle, and others can not and feel very lethargic. You are also still growing so do not go too low.
The first month does not count, and you may lose massive weight. After that you should see the scale move about 2 pounds a week if you are very dedicated and maybe less if you are not as dedicated or your body for various reasons just has a harder time losing weight.
You want to think of building muscle and keeping fat levels low as a war.
At your levels of fat first focus primarily on the battle of losing the fat. Do not over obsess with the building muscle war until you get your body fat levels down to below 12 percent. You are awful young to have that much fat, if you get it right now your body and health will bounce back amazingly well and you have the rest of your life to add some muscle. Do not obsess with gaining muscle at age 16 and 30 percent body fat. I can tell you are really worried about this, but you need to get your priorities straight. You do know 30 percent body fat is considered obese right? I am not trying to make you feel bad. You are at a great age to change to your life and many of the people in the best shape latter in life were a little chubby when kids and changed their life.
The problem I see for you is the eat whatever mom makes and whatever school serves. Do the best you can to make those options healthier. You may have to really cut portion sizes if they are calorie dense unhealthy items and fill half the plate with green vegetables or eat a large salad with very little healthy dressing. Only healthy whole wheat type carbs with meals if possible, and not after noon if possible. I would try to not to worry so much about the carbs after working out thing so much at your age and body fat level.
http://forums.johnstonefitness.com/showthread.php?t=36133
http://www.johnstonefitness.com/
That top link can show you just how fast some people can loose fat, and do not loose all their muscle. Do not follow his method, and the reason he has some muscle is because it was already there beneath the fat before the weight loss from genetics, working out in youth or physical labor. Building muscle takes time. The second example shows the fat melted in four months, but building muscle took over 4 yeas and is ongoing. Fat loss can be a sprint, but building muscle is a marathon. You will probably build muscle better also if you do so with a lower percent of bodyfat.
Many transformations on this site also, they are just usually from thin and a little muscle to more muscle. The information on this site is the best overall I have seen on one site but can be overwhelming. Keep it simple in the beginning and learn as much as you can about nutrition. Like many people have told already the basics are all you need. If you want to read for knowledge that is fine but keep it simple right now. Really this post has gotten too complicated and long already and the first 2 Berardi links say all that is needed. Do not think of it is a diet, think of it as a lifestyle. The first few weeks will be tough, but then it will become a habit.
[quote]Lonnie123 wrote:
Honestly at that level of fatness you just need to start eating “healthier” and moving more. Do a search for the Seven Habits article and start adding a habit a week until you have them all going. Your diet at the end will be none too shabby.
As you get to lower body fat percentages, say under 15, THEN you worry about “advanced” strategies like carb cycling, refeed days, and low carb stuff. At your level you just need to stop eating junk and start getting 5-7 hours of exercise every week. This will be the cornerstone of your LIFE, not just your diet.[/quote]
Perfect response. Just making smarter food decisions and staying active will render results. No sense in complicating things with advanced methods until progress has stalled. This is how I went from 224 to 160.
I’ve been there, I know how difficult it is. Just stay positive and keep reminding yourself that weight loss WILL come if you keep up the good work. Don’t even put the notion into your head that it’s impossible. For example, when I tried to lose weight back then, it wasn’t life or death for me. It was more like, “Hey…it’d be kind of nice not to be chubby anymore”. So it was actually a FUN process. But now whenever I try to lose a little fat, it’s always stressfull and all like, “Ok, everything has to be PERFECT or this won’t work! What?! The food just ate isn’t on calorieking.com?! What kind of macros did I just eat then?!!?! AAHHHH I’m screwed! Failure! Failure!”
One approach works, the other one just makes it harder on yourself.
Bottom line, don’t over complicate things to start out with. Just make smarter food/exercise options as mentioned. And STAY RELAXED. Stress hormones don’t help mentally OR physically.
Hope that helped a little. I know there’s already a ton of responses in here I’m sure that are great. That’s just my take.
[quote]moofs wrote:
I was thinking of carb cycling since im concerned about losing the muscle I’ve gains but i hear carb cycling is really only good for smaller weight lose goals. What do you think would be a good diet to try? Velocity, keto, what?
I need some help,
Thanks[/quote]
Keto is a brilliant diet, tough and testing at the beginning but stick to your guns and you’ll reap the rewards.
[quote]moofs wrote:
I got like 40lbs to lose, Im at 30% bf and want to get to like 12 or so. I’ve packed on some muscle but i want a more athletic body as well as preformance.
I was thinking of carb cycling since im concerned about losing the muscle I’ve gains but i hear carb cycling is really only good for smaller weight lose goals. What do you think would be a good diet to try? Velocity, keto, what?
I need some help,
Thanks[/quote]
Bread and water — works every time!! ;D
wow, I’ve got the best responses here then I did on another forum. Thank you all for your help. I’m just a little overwellmed but will start tomorrow…actually tonight.
I’m probably gonna have a protein shake, then a salad for dinner and a glass or milk or 2 before bed.
The part that really kills me is breakfast. Is an oatmeal bar and a banana ok? thats all I rly can grab before school. The rest will come easy since I can pack my lunch like chicken or so and buy fruit at school.
So I see the key to this is simple, just make healthier choices and do cardio. I’m only still confused on what my fat and carbs should be post workout or just later in the day.
This may sound stupid since this is a simple diet but what should my progress look like to get to this 15% or so bf this will take me to? Should 2 lbs a week be the standard? I read that the first month or so will drop faster. I’m just curious so I dont think I’m doing it wrong and end up adding more calories/food. I’m assuming at 15% my weight should be around 190 or so.