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Despe ately need help with diet!!!

T

thaiboxer04

New member
I was wondering if any of the good people on here could help me with my diet. I'll try to be as specific as possible. I'm 31, 6'2, 254. I will try to get my BF readiing tonight. I would like to be at 5 or 6 meals a day. I workout mon, wed and friday from 5:30-6:30am then cardio from 6:30-7:00. First off I'm wondering if a protein shake with non fat milk after cardio is sufficient for post workout (doubtful being there are no carbs). Second question is meals obviously. I'm looking for specific times and meals since I am clueless to food values and the nutrient ratios. My main problem is my job... I'm at jobsites 6 days a week with no means of heating food... everything has to be from a cooler. Also I suck at cooking, I hate it and don't have much time for it anyways so simplicity would be best. I can handle grilling chicken breasts, boiling eggs and maybe other minor cooking while chasing after my 22 month old... wife works nights. So far all I know is chicken, cottage cheese, lean turkey (lunchmeat) with wheat bread, boil in a bag brown rice and vegetables. So you can see, my options and time are hard pressed for now but i'm willing to do whatever is needed to follow your diet plan to a "T" if anyone is kind enough to help. I defenitely appreciate all help and info but I'm really looking for a specific meal plan... exactly what to eat, how much and when... not just suggestions, being the fat, carb, protein thing has me clueless. I know I'm asking for a lot here and a lot of your time and I don't expect anyone to even really do this for me but if someone does, it will help me greatly and I would really appreciate it more than you know. Thank you in advance!!!
 
yes tuna is good and easy but can't you only consume it like twice a week from the mercury or something? My goal is mainly to shed bodyfat... roughly 15 pounds and keep as much of the muscle I have now. I don't need to be in the single digits of BF because as soon as I get the 15 pounds off I want to start a clean bulk. 15 pounds of fat loss will be satisfying enough for me... I should be solid at about 240, no 6 pack but at least no love handles either :)
 
Yea I always get the chunk light. Its usually on sale at walmart LOL. Hey Sopac... how you like that game last night... Pens are kickin ass and takin names.
 
have u calculated your BMR? we will use this as a baseline to help with you diet.

what is your cardio plan? training?
 
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Is that the best BMR formula?
 
thaiboxer04 said:
Yea I always get the chunk light. Its usually on sale at walmart LOL. Hey Sopac... how you like that game last night... Pens are kickin ass and takin names.
Click to expand...

It was pretty kick ass, I cant wait until friday.
 
Thanks for taking the time to help guardian. I used the link you provided and calculated my BMR to be 2373 and after factoring in moderate exercise it is 3678. I work out Mon, Wed and Fri mornings... lift 5:30-6:30am then cardio from 6:30-7:00. I train biceps, forearms and legs Monday, triceps, shoulders Wednesday and chest and back Fridays. I am buying an exercise bike today so I can do cardio on tuesday and thursday evenings making 5 days of cardio. I will try to do my BF reading tonight if that will help you. I have a digital calipers but i'm not real experienced in using it.
 
thaiboxer04 said:
Thanks for taking the time to help guardian. I used the link you provided and calculated my BMR to be 2373 and after factoring in moderate exercise it is 3678. I work out Mon, Wed and Fri mornings... lift 5:30-6:30am then cardio from 6:30-7:00. I train biceps, forearms and legs Monday, triceps, shoulders Wednesday and chest and back Fridays. I am buying an exercise bike today so I can do cardio on tuesday and thursday evenings making 5 days of cardio. I will try to do my BF reading tonight if that will help you. I have a digital calipers but i'm not real experienced in using it.
Click to expand...

I would start off your diet with a daily caloric goal of around 3200 and we can make adjustments to that as we progress. Get at least 6 meals in spaced 2-3 hours apart. I personally would limit your carb intake as far as where to cut cals first. Keep your protein high 300+grams and do not worry too much about your fat content.

30-45 mins of cardio 5-7X ew.
 
Thanks guardian. I will shoot for 3200 to start. I have a weird question for you though... I've been reading a lot about the all natural peanut butter diet. Although I don't want to do this diet specifically, do you think it would be ok to use this method just for meals #2,4 and 6? It would defenitely make meal planning MUCH easier since I'm at job sites all day. I appreciate your help buddy.
 
Get a good fat burner bro,they work wonders to get lean if your training and dieting.
 
Actually I have the lipostack from AGX but I haven't used the lipoflame yet. I do cardio right after lifting and I like using the full dose of amp02 so I can't use the lipoflame I guess. I've lost 10 pounds in the 3 months i've been working out, on no diet whatsoever... eating garbage and fast food. My muscle is coming back to me pretty decently too while doing this, I have NO idea how though. The fat loss has halted though so I have no choice but to start eating clean and living a healthy lifestyle.
 
thaiboxer04 said:
Actually I have the lipostack from AGX but I haven't used the lipoflame yet. I do cardio right after lifting and I like using the full dose of amp02 so I can't use the lipoflame I guess. I've lost 10 pounds in the 3 months i've been working out, on no diet whatsoever... eating garbage and fast food. My muscle is coming back to me pretty decently too while doing this, I have NO idea how though. The fat loss has halted though so I have no choice but to start eating clean and living a healthy lifestyle.
Click to expand...
Look at Infinite Sports Cyclotren if your over 18 and see what you think.
 
Use Half a dose of Amplify02 with Half a dose + 1 cap
and half a dose of LIPOFLAME IF you lift then do cardio after

the perfect combo:)
 
GUARDIAN said:
I would start off your diet with a daily caloric goal of around 3200 and we can make adjustments to that as we progress. Get at least 6 meals in spaced 2-3 hours apart. I personally would limit your carb intake as far as where to cut cals first. Keep your protein high 300+grams and do not worry too much about your fat content.

30-45 mins of cardio 5-7X ew.
Click to expand...


+1
 
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