Diet Help Please

[Sloppysam]

Ok, I am new here so please bear with me. I will try to give you as much info as possible so that you very knowledgeable people can help me out.

I am 5'8" and I used to lift religiously when I was in high-school and played football. I really let myself slide and got really fat, 250 lbs. I had success on a keto diet but I eventually hit a plateau and started to gain the weight back.

I started a really physical job loading trucks about 4 months ago and have lost 40 lbs since I started. I have also noticed significant muscle growth as well. I have not been on any diet plan pretty much eating whatever I feel like, no fast food, mostly high in protein. I like the results. I can actually see muscle definition and I am now motivated to take the next step. I want to know what kind of diet you may suggest.

I also would like to start lifting again. I have a full set of free weights at home but I am worried that I might over exercise. I load trucks for 4-5 hours 5 days a week. This is a very fast paced environment as well. Im also curious if I should be taking a shake or something to work with me. Would lifting on the side be too much? I am rarely sore as a result of work anymore and I feel that this may be a cause for the stoppage in weight loss.

Any suggestions would be greatly appreciated.

Thanks.

 

[Mr.X]

Ok, I am new here so please bear with me. I will try to give you as much info as possible so that you very knowledgeable people can help me out.

I am 5'8" and I used to lift religiously when I was in high-school and played football. I really let myself slide and got really fat, 250 lbs. I had success on a keto diet but I eventually hit a plateau and started to gain the weight back.

I started a really physical job loading trucks about 4 months ago and have lost 40 lbs since I started. I have also noticed significant muscle growth as well. I have not been on any diet plan pretty much eating whatever I feel like, no fast food, mostly high in protein. I like the results. I can actually see muscle definition and I am now motivated to take the next step. I want to know what kind of diet you may suggest.

I also would like to start lifting again. I have a full set of free weights at home but I am worried that I might over exercise. I load trucks for 4-5 hours 5 days a week. This is a very fast paced environment as well. Im also curious if I should be taking a shake or something to work with me. Would lifting on the side be too much? I am rarely sore as a result of work anymore and I feel that this may be a cause for the stoppage in weight loss.

Any suggestions would be greatly appreciated.

Thanks.

Can you be more clear on your goals?

From what I'm reading, it is evident you'll need at least 40% carbs in your diet due to your job. Thus, on the lower end 40%protein/40%carbs/20%fat might be a way to go for you, and since your hard work regiment weight x 15 in calories might be the minimal.

Mr.X

 

[Sloppysam]

My goals are to build a more muscular physique. I have built a considerable amount of strength now due to my job, but of course it is difficult to see due to excess body fat. I guess that I would like to cut the fat that I have in order to get better definition.

After I get cut down a bit then I would like to continue to build more muscle. I think that for my own benefit and motivation that I would be better off loosing some more fat before I start to bulk up??

Do you recommend that I lift outside of work or would this be too much. Right now I eat around 1800-2000 calories a day. This is pretty much me eating when I am hungry. I don't eat before work and have a small smack at work. When I come home I eat a larger meal and then a smaller one a few hours later. I may then have another snack about 2 hours before bed. Should I be forcing myself to eat more, or more often. I believe that the reason that I lost so much weight is that I am burning off most of what I eat. I did one of those online calculators for calories expended and it said that my work would burn a minimum of 7 kcal a minute. That means that I am burning at least 1500 calories a night at work. Does this sound right?

Anyways I guess I have too many questions. I want to ultimatly get much better definition, as well as be healthier. I want to push myself because I feel like work isn't really a workout anymore either.

 

[Mr.X]

After I get cut down a bit then I would like to continue to build more muscle. I think that for my own benefit and motivation that I would be better off loosing some more fat before I start to bulk up?? correct, usually 10-12% bodyfat is maximum for bulking

Do you recommend that I lift outside of work or would this be too much. again that depends on the work intensity, if it's fairly intense than you might be overtraining if you go to the gym after

Right now I eat around 1800-2000 calories a day. This is pretty much me eating when I am hungry. I don't eat before work and have a small smack at work. When I come home I eat a larger meal and then a smaller one a few hours later. I may then have another snack about 2 hours before bed.

Should I be forcing myself to eat more, or more often.
yes
I believe that the reason that I lost so much weight is that I am burning off most of what I eat. most likely
I did one of those online calculators for calories expended and it said that my work would burn a minimum of 7 kcal a minute. That means that I am burning at least 1500 calories a night at work. Does this sound right?maybe maybe not, all depends....
If you ARE burning that much and your weight is 210 (250-40). At the MINIMUM, you should be taking in 2530 (210*12). The intensity you put in requires at LEAST wx15 I assume, which is 3150 cal per day

Anyways I guess I have too many questions. I want to ultimatly get much better definition, as well as be healthier. I want to push myself because I feel like work isn't really a workout anymore either. if you are trying to cut down you need to eat more (although it sounds like an oxymoron).

5-6meals a day
force yourself to eat every 2-3hours (get into the habbit)
Weight x 15 calories
40%carbs/30%protein/30%fat


Mr.X

 

[Sloppysam]

Thank you very much Mr. X you have been a great help. If it is not too much to ask do you think that you or someone else could help me develop a more defined meal plan. I am certainly willing to follow your advice to the letter.

What I am looking for is a guide as to what times that I should eat and what I should be eating. It doesn't have to be the same thing everyday as I think I would get bored but a guideline.

Like for breakfast I should eat eggs and so many of them. Then for snack I should eat MRP shake. That sort of thing. If this will take too much of your time, I respect that.

Thanks again for your knowledge and for helping me reach my potential.

 

[Sloppysam]

Also I looked at your TKD diet. Do you think that this might work with me eating all of my carbs before and at break halfway through work. I think that this might leave me cutting better than if I were to just eat carbs at every meal.

Or do you think that I might be ok with the CKD and just refeed on the weekends?

Just a thought,

Thanks for the input.

 

[Babyfaced Assassin]

what time of the day are you looking to train bro?

 

[Sloppysam]

As of right now I get up at about 3:30 pm. I start work at 5pm and work until 10pm. If I do decide to train on top of work I would train after work. Most likely no more than 3 days a week with one of the training days on the weekend. I am just trying to make sure that I don't overtrain since work is quite strenuous.

Basically I for all purposes I would be training for 5 hours a day in the morning. And some days I would be training in the pm as well. Hope this helps you out.

 

[Mr.X]

Also I looked at your TKD diet. Do you think that this might work with me eating all of my carbs before and at break halfway through work. I think that this might leave me cutting better than if I were to just eat carbs at every meal.

Or do you think that I might be ok with the CKD and just refeed on the weekends?

Just a thought,

Thanks for the input.

TDS might work very well for you, especially w/ the carbs saturated around the workout. If you saw my CKD and TKD manuals you can see which one you like best. Overall, TKD would be a good starting point w/ a protein up. Stick to 6 days low carb w/ carbs around workout and 1 day protein up. You can PM or Email me for small details.

Mr.X