So here is the deal. I used to be in really good shape when I was in high school (qualified for state in wrestling). I didn’t play any sports in college and really just partied (drank) and for the most part wasn’t very active. Years of this has added about 60lbs of fat to my now rather rotund body. I’d like to get back in shape but every time I try I get off to a good start and I fall into the same old lifestyle.
I think I have the appropriate self disciple, however I think my problem is lack of a proper plan to stick to. So I think what I really need is a solid plan. For the past couple weeks I’ve been following The Shut Up Program and I’ve been pretty satisfied with it. In fact, I usually never have problems in the gym, it’s really at the table. At any rate, I’m looking at a good diet to follow since it seems that I should cut a lot of fat before I worry about gaining muscle. Previously I’ve not worried so much about my diet thinking I’d hit all my strength plateaus and then worry about dieting but that clearly hasn’t worked.
Lately I’ve had my eye on the T-Dawg 2.0 diet. The article suggest 15 calories per pound of body weight. Weighing around 265, that would mean I should eat 3975 kcals a day!? Surely that would be too much. I didn’t know if anyone had any input on whether or not this is an appropriate amount of calories? I was thinking no more than 3000kcal daily.
I wouldn’t worry about counting calories yet. Start by learning about nutrition. Yes calories matter, don’t get me wrong on that score.
First cut out all sugar, grains, milk and deep fried foods. That will eliminate almost all processed food except whey protein and all junk food.
Do that for 2 weeks in order to purge your body of your carb addiction.
Fill up on vegetbles. Get as wide a variety as you can. French Fries are not vegetables. They are evil. Eat resonable amounts of fish, meat, whole eggs, olive oil and nuts. Supplement with fish oil.
After 2 weeks you can add in a limited amount of fruit and cheese. (these have sugar)
Once you stabalize on this diet, start counting calories. Base your calories on lean body mass, not total weight. Stay about in a 20% calorie defict 3 days out of 4. On the 4th, eat enough to maintain or even a little more. This should be your heaviest workout day. You should only eat grains on day 4 and then it should be something like oatmeal, sweetened with fruit.
Find Berardi’s 7 healthy habits, follow them. You say you have the discipline…then no cheating. Just follow those rules for a little while. Then start counting calories.
T-Dawg 2.0 is good. Never tried the shut up program.
Just get your lifestyle under control. No more drinking, go the parties with a jug of water and go crazy.
You need to educate yourself. Read the stickies at the top of the forum.