Diet help please

[jmorgan88]

I need help with a diet/nutrition plan. My main goal is to lose about 40pounds and shed as much bf as possible. I am just recovering from an acl/mcl and miniscus reconstruction and during my down time i have gained a good bit of weight and id like to get back to my old self. I am currently 6'4 295lb.i am clueless as to where to start with my diet. Any help is greatly appreciated.
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[nawab.saab]

first of all just configure how much calories you need a day for maintaining your weight , then just cut off 10 to 20 % from that.. you can reduce fats and carbs but it will be good if you ll take 1g protein / pound..
Do cardio and thats it ....
its just simple all you need is calculate the calories

 

[NattyShirts.com]

You are probably on therapy and cannot push to much going towards cardio or endurance training is not feasible need to start slow and steady so you do not re injure I recommend start with a clean diet cut down all soda and junk food start with replacing them with water nuts and fruits like berries almonds peanuts etc start with grapefruit juice in morning.

 

[WolfpackAlpha]

I need help with a diet/nutrition plan. My main goal is to lose about 40pounds and shed as much bf as possible. I am just recovering from an acl/mcl and miniscus reconstruction and during my down time i have gained a good bit of weight and id like to get back to my old self. I am currently 6'4 295lb.i am clueless as to where to start with my diet. Any help is greatly appreciated.
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how far are you into your recovery from surgery? (how many weeks)

 

[jmorgan88]

11 weeks since my surgery. I am able to do cardio but not able to cut/plant hard when running.i am able to run but not long distances due to pain after running about half a mile. I am thinking about trying out an elliptical and bike riding and see how that goes.

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[WolfpackAlpha]

11 weeks out, you're pretty much almost recovered. You can attempt a modified CKD, maybe a bodyopus along with HCGenerate , N2Slin and N2Guard for your cutting cycle.

 

[jmorgan88]

What is a ckd and bodyopus?

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[WolfpackAlpha]

What is a ckd and bodyopus?

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Low-carb, cyclical diets with planned out refeeds to increase anabolism.

 

[Jennifer21]

• Eat the right amounts and types of protein: To figure out your protein needs, multiply your total bodyweight by 1.2 and that will give you the total protein grams you need to consume per day. Divide that number by 6 and that equals the amount of protein grams per meal. Limit your protein sources to lean meats like chicken, turkey, and white fish such as tilapia. Out of the 6 meals, no more than 3 should be protein shakes. The post workout meal should be a whey protein powder mixed with the cream of rice as in this manner nutrients will reach the muscles as quickly as possible. In addition to the post workout meal, no more than 2 other meals should be liquid ones.
• Eat the right amounts and types of carbohydrates: To figure out your carbohydrate needs, multiply your lean body mass (Fat free bodyweight) by 0.8 and that will give you the total grams of carbs you need to consume per day. Divide that number by 3 and that equals the amount of carbohydrate grams you will have for Meal 1, on your meal prior to the workout and on your meal after the workout. Since we are emphasizing fat loss, stick to low glycemic carbohydrates (such as oatmeal, brown rice, grits, and sweet potatoes), except for the post workout meal where a high glycemic carbohydrate such as cream of rice is more desirable.
• Eat your vegetables: A diet high in fibrous carbs not only helps to suppress appetite, slow down the release of the other nutrients and increases the absorption of the protein you ingest, but also cleans your system and increases your metabolic rate (as the body has to work hard to process the vegetables). No need to count vegetable grams. As long as they are the green leafy type such as broccoli, green beans, and lettuce, you can have as much as you want at any meal (except the post workout one as at this time we do not want the vegetables to slow down the absorption of the nutrients).

 

[scorpio0118]

• Eat the right amounts and types of protein: To figure out your protein needs, multiply your total bodyweight by 1.2 and that will give you the total protein grams you need to consume per day. Divide that number by 6 and that equals the amount of protein grams per meal. Limit your protein sources to lean meats like chicken, turkey, and white fish such as tilapia. Out of the 6 meals, no more than 3 should be protein shakes. The post workout meal should be a whey protein powder mixed with the cream of rice as in this manner nutrients will reach the muscles as quickly as possible. In addition to the post workout meal, no more than 2 other meals should be liquid ones.
• Eat the right amounts and types of carbohydrates: To figure out your carbohydrate needs, multiply your lean body mass (Fat free bodyweight) by 0.8 and that will give you the total grams of carbs you need to consume per day. Divide that number by 3 and that equals the amount of carbohydrate grams you will have for Meal 1, on your meal prior to the workout and on your meal after the workout. Since we are emphasizing fat loss, stick to low glycemic carbohydrates (such as oatmeal, brown rice, grits, and sweet potatoes), except for the post workout meal where a high glycemic carbohydrate such as cream of rice is more desirable.
• Eat your vegetables: A diet high in fibrous carbs not only helps to suppress appetite, slow down the release of the other nutrients and increases the absorption of the protein you ingest, but also cleans your system and increases your metabolic rate (as the body has to work hard to process the vegetables). No need to count vegetable grams. As long as they are the green leafy type such as broccoli, green beans, and lettuce, you can have as much as you want at any meal (except the post workout one as at this time we do not want the vegetables to slow down the absorption of the nutrients).

Great post.

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