diet help

[bigrott]

what's up everyone i am new to this site and i'm loving it so much info. here and all ya'll know what ya'll talking about. well here it is i'm 5'9 220 i have to lose 7 percent bodyfat quick i eat 5 to 6 small meals a day i take in about 1700 calories about 250grams of protien and about 100 grams of carbs a day i do cardio just about every day and workout 3 times a week can anyone give me some good advice about my dieting.

thanks in advance
bigrott

 

[ffknight84]

umm, how do you get 250g pro with only 1700 cals, moer than likely protein drinks. eat moer solid food to keep your metabolism up. As a rule of thumb during cutting i try to get no more than 40g from supps.

 

[scorpion_xxx]

Here is just one option:

Assuming your lean body mass is around 175 (just a guess):

I would set up as follows:

1. Keep to the 5 to 6 small meals - 250/300 cal each
2. Force yourself to drink 2 glasses of water at each meal

Protein: 175 g (700 cal)
Carbs:
day 1,2 175 g (700 cal)
day 3,4 100 g
day 5,6 50 g
day 7 350 g (cheat day)
Fat: ~50 g (450 cal)
use monounsaturated fats (almonds, olive oil, natural peanut butter etc...)

keep up cardio
I would do 20-30 minutes of low impact (cycling) in the eve
Even a brisk walk is fine, no need to overdue it.

Monitor your progress, adjust your p/c/f levels up or down as necessary.

Hope this helps

 

[MissChris]

Advice = EAT MORE!

1700 kcals at 220 pounds? Goodness, you poor dear.

That amount of calories probably isn't enough to support your body functions if you were in a coma, nevermind doing cardio and training, along with normal daily activities.

Take it from the former queen of go-nowhere starvation diets and gross overtraining: the short-term results you might see aren't real results. They are just setting you up for one hell of a rebound. I mention this only because I know it's tempting to see the numbers on the scale go down fast.

Treat your body well by feeding it not only to fuel your mind and your physical activities, but to keep your metabolism at a normal level and prevent excessive muscle loss. You want your fat mass to reduce, not your lean mass. Your lean mass is what burns calories for you. This means your scale weight might not budge, but that's fine. You expressed that you are concerned with fat loss over general weight loss, and that's a great attitude.

Start by reading this to determine your resting metabolism. Take said number and reduce by 500. Monitor progress. Don't be afraid to try out new methods, because you can always tweak based on how your body responds after a couple weeks. It's a highly individualized process, and sometimes you have to try stuff and fall on your ass a bit before you can come up with what works best for you.

You could probably get away with eating more carbs, too, if that's something you're comfortable with. Carb cycling is a good option; you might want to do a board search for threads on it. Cardio 3-5 times a week should be plenty, but remember to rest. Every day might be overdoing it, unless you're just out walking.

Good luck in your goals hon, and update/ask questions often! Eat plenty, but eat clean. Train hard, but listen to your body. Rest up, but don't make excuses. The rest will take care of itself.

 

[EL GAUCHO]

Like most people, he's probably under-calculated his daily calorie intake.
No way you can take in 250g Protein in 6 meals and come in at 1700 cals!