Hey Everyone could realy use some help.I need a diet plan thats simple to understand like how many calories a day an what to eat when to eat it.that i can actually find to buy.an how much calories an fat to take in so heres my stats I weigh currently about 155 im guessing about 10 to 12% BF.
im only 5’4 short i know i know lol.An my workout is Mon cardio then tuesday-friay fullbody plus cardio.Sat,Sunday off.With cardio on days off like walking or jogging.
no replys…uh thanks??
C’mon, go to the beginners forum.
You posted a question exactly like this the same day.
If you aren’t getting protein in every meal start there.
After that eat some vegetables.
If you just trained eat some carbs, if you didn’t train you don’t need carbs.
Continue this for a month and if you lost weight then good keep going, if you didn’t eat a little less food. Repeat.
I’m only a beginner but full body Tues - Fri along with cardio on those days also is pretty full-on… assuming you’re a beginner. I don’t know if you are or not. Does your body get ANY rest to heal and grow itself?
Me, I’m doing fullbody one day, (sometimes - but certainly not always with 6.5km cardio on those days too), then cardio on thers, either jumprope, run or walk.
I also get the kayak out for a bit of both resistance and cardio when it’s nice, at the expense of one of the activities listed above.
5 or ten minutes with the jump rope after your workout wears you out too.
Me, I’m happy doing workout one day, cardio the next, and if I’m up to it when I feel guilty, I’ll add in a bit of the other too to stop me feeling like a lazy turd.
Seasoned pros here tell me High Intensity Interval Training is good for stripping fat (it’s all done in 19 minutes) and some believe this keeps metabolism up longer than a longer run does.
If you’re planning to lose weight and gain some muscle, try doing what I’m doing maybe.
Apologies if you think I’m trying to teach you to suck eggs, just thought this might possibly be of benefit to you.
My regimen is certainly working. 
This week was great, managed to get rid of another 2.4kg (5lbs).
I began trying to get in shape back on July 20th, when I weighed 94.8kg (209 lbs). Today I’m down to 82.3kg (181 lbs).
12.5kg (27lbs) doesn’t seem too bad in that time. I’ve got a lot more to go and the healthy foods and daily exercise will never stop from now on, but the results so far keep me focused. Even the muscles are becoming apparent too! (My goal is at least ‘beach-body’ or something a bit better).
As for diet, eat at least 5 times a day, snack size. Lotsa green low GI veggies, (NOT carrot, it’s high GI), along with olive oil & flaxseed oil.
Meats - buy the leanest beef available and the least fatty chicken BREASTS.
Tuna rocks… great for protein intake with pretty much no fat. Only buy canned stuff in springwater, not oils or you’ll see your fat intake sky-rocket.
I owe all my success to a forumer on here who has already done wonders for me. The diet they have given to me (weight loss) is basically worked out as follows…
Body weight (in lbs) divided by no. of meals you will eat per day = per MEAL requirement of protein.
Body weight (in lbs) x 0.4g good fats (see oils listed above eg) = daily requirement of good fats required. Note there are fats incl. in chicken and beef, so the good oils need to allow for this.
Carbs - only eaten in addition to one meal eaten Post Work Out ONLY … (ie add brown or basmati rice to say a Chilli meal). This works in a 2:1 ratio with your per meal protein requirement. So, if your protein requirement is say 36g per meal (like mine is), you’ll ADD 72g of rice to one meal eten PWO, and only on days you’ve worked out. Other days (ie cardio days) have that meal alone.
Follow those rules and you’ll be started.
If this is all too confusing, I started a thread about my experiences which might help you. It’s a lot of reading but all the details are there, inlcuding lots more about what to eat and the measures. Good fats, meats etc are discussed in more detail. Read OTHER contributors recommendations carefully, only more recently is my menu getting more correct.
Here’s the URL…
http://www.T-Nation.com/tmagnum/readTopic.do?id=1679107&pageNo=0#1703335
Just a friendly word of advice, this is not meant to be an argumentative dig… if it takes people some time to reply to your questions, so be it. Be patient. Don’t add sarcastic comments a day later if you get no replies - it’ll get you nowhere.
Beginners will always get more of a hard time but if as a newcomer you show some patience and respect to the people you’re seeking help from, in time they’ll help you heaps. It worked for me. :-D. I’ve had no harsh words said yet (sure I will sooner or later but I’ve been lucky so far!) and remember others here get nothing out of taking time-out to help you, except hopefully a bit of gratitude and a sense they’ve done you some good.
Good luck with it all.
Cheers.
NF
PS.
In addition to my last post, I DO NOT mean my exercise is perfect, nor do I recommend it. I know NOTHING about BB yet. :-D. I’ve just not had chance to read up on Chad Waterbury or I’d be following one of his programs that everyone raves about.
I’m sure my workout and general exercise regimen is crappy but the small results so far are encouraging. Until I get a nice long day without distractions, I’ll keep going with what I’m doing as it seems to be garnering some results.
Anything’s better than nothing.
Thanks man my sarcastic comment was because I was part of another site an everyone there gave me nothing but shit.But thanks.Im really a laid back guy who most people just ignore.Thats all.Didn’t mean any disrespect.
BBD,
This is T-Nation.com. Read the articles, then apply the information to your own lifestyle and training. When you have specific questions that you can’t find the answer to, you should search both the article and forum post archive. If you can’t find the answer you’re looking for, then you should ask a specific question.
Furthermore, it helps to have something to respond to. For example, instead of asking “can you tell me exactly what to eat?” you may want to list your current daily diet for people to pick out what you’re doing right or wrong.