Help me design a diet for my fat ass

[ready your god for blood]

I need to cut. It is disgusting. All excuses aside I fell way way wya out of shape. My family's genetics are that of eat anything and maintain 8% bodyfat. Mine are more eat anything and look down the barrel at 40%.

January I finally got back in the gym after a 2 year absence for all intents and purposes. Dec 24th I was 278. I was caught in a cycle. I had sobered up and started eating (which while drinking and drugging I was eating like every 3 days) So a year into being sober my face isn't on my head anymore it is just a ball of fat. I ate good. So I started training again and I have a good work ethic in the gym always have it was just getting there again. I am down to 250 now which has stalled. I changed my diet but not enough.

So my dear friends I need you guys/gals to help me out with diet and cardio (which is an extenstion of diet I know) to just help me lean it up. I started out by running 5k and 10 k races as motivvation but I really didn't train much for them I just liked running competitively. I do an hour of HIIT then I drop off saying tomorrow tomorrow tomorrow. I know my weakenss. Hold no punches my skin is thick literally and figuratively. My lifting schedule is 6 days and I don't slack on those.

Some info for you all, I was MET tested at 265 and at that point my daily minum caloric burning rate was just a bit over 2200 cals. So other info

5'7"
250lbs
50" Chest
40" Waist

What else you need?

Diet but yeah I cheat too much no doubt I am out with friends and always cave

Breakfast
1 cup kashi with a scoop of protein powder

Mid morning
I slice of flax and wheat bread with nattural peanut butter

lunch
Chicken breast and steamed veggies

mid afternoon
chicken breast

PReworkout
NO explode no food

Postworkout
RTD shake

Dinner
Steak/Salmon etc... and sweet potato


Here is the full swallowing of my pride a picture of this disgusting thing I let become a body I swear somewhere I have abs I swear ha ha

 

[DJLegacy2k1]

Im about to head out the door for some basketball before work but Ill leave you with a quick tip before I can get back online later.

Download the E-Book "Burn The Fat Feed The Muscle" by Tom Venuto. PLEASE! The first chapter is about motivation and the mental power to do what you need to do. The rest will lay out your diet, the reasons why you need to eat what you do, the training you need and why...Its the perfect book to learn what you need to do or get back to the basics that some people forget.

Download that E-book and read it and Im sure some more people will help with the details and Ill try to get back on later after work.

-Legacy

 

[GUARDIAN]

i would definitely take things slow (i mention this bc u dont want alot of excess skin) and stick with your diet. if u cheat often u r not doing yourself any favors. i used to carry a picture of myself in my wallet and looked at it anytime i was tempted.

 

[Captain FT]

i used to carry a picture of myself in my wallet and looked at it anytime i was tempted.

I carry a pic of you in my wallet too

Seriously though, GUARDIAN has been very helpful to me and I'm sure many others on this board.

Definitely take it slow and check things out on the board, tons of good information out there. Know that there are no quick fixes too. You are going to see a lot of "miracle" supplements that at this point you don't need. Concentrate on food, lots of water, weight training and cardio. Once you drop to about 220lbs in the next 6 months and have made some good progress maybe take a look at some supplements

DJLegacy is correct as well, the eBook "Burn the Fat, Feed the Muscle" is a good start for beginners and advanced weightlifters alike.

 

[ready your god for blood]

I have been taking it slow for the most part pretty dedicated and slow since the end of decemeber tweaking things and trying to get better all the time. I am looking to amp it up to the next level but realistically I am down 28lbs since Jan so the progress is there I just looking to dial it in some more. I will check out that book.

 

[MadMetal]

Im about to head out the door for some basketball before work but Ill leave you with a quick tip before I can get back online later.

Download the E-Book "Burn The Fat Feed The Muscle" by Tom Venuto. PLEASE! The first chapter is about motivation and the mental power to do what you need to do. The rest will lay out your diet, the reasons why you need to eat what you do, the training you need and why...Its the perfect book to learn what you need to do or get back to the basics that some people forget.

Download that E-book and read it and Im sure some more people will help with the details and Ill try to get back on later after work.

-Legacy

I agree. Currently I am using the program and I have seen nothing but excellent results. I would be lost without the book. I was able to lose 15 pounds in the first month (probably would have lost more if I didn't cheat nearly as much as I did) and at the same time, my performance at the gym was still at an all time high, regardless how much weight I lost in the time length. It's worth $40.

http://www.burnthefat.com/

 

[Sim882]

i would definitely take things slow (i mention this bc u dont want alot of excess skin) and stick with your diet. if u cheat often u r not doing yourself any favors. i used to carry a picture of myself in my wallet and looked at it anytime i was tempted.

You were once overweight? Hard to believe.

As for thread poster, buy burn the fat feed the muscle.

I helped a friend of mine lose 15 kilos over 6 months, dropping from 25% to 11% (guess only)

Basically, my advice is to concentrate on foods that have high satiety, as ur diet will take a year. Don't copy some aspects of pro-diets (waxy maize etc) as combating hunger is more important


(1) Meat and non-starchy veggies for all meals, other than PWO, pre-workout, where I'd suggest more carbs is fine (oats/potatoes etc).
(2) consume some good fats (flax,fish oil, nuts etc).
(3) eliminate any foods from the house which ur prone to binge on (e.g., nuts if that is a weakness).
(4) alcohol in very strict moderation

 

[ready your god for blood]

Got the book thanks! That is right on what I waqs looking for

 

[DJLegacy2k1]

Read it, then read it again, then ask us any questions you might have :-D

-Legacy

 

[GUARDIAN]

You were once overweight? Hard to believe.

As for thread poster, buy burn the fat feed the muscle.

I helped a friend of mine lose 15 kilos over 6 months, dropping from 25% to 11% (guess only)

Basically, my advice is to concentrate on foods that have high satiety, as ur diet will take a year. Don't copy some aspects of pro-diets (waxy maize etc) as combating hunger is more important


(1) Meat and non-starchy veggies for all meals, other than PWO, pre-workout, where I'd suggest more carbs is fine (oats/potatoes etc).
(2) consume some good fats (flax,fish oil, nuts etc).
(3) eliminate any foods from the house which ur prone to binge on (e.g., nuts if that is a weakness).
(4) alcohol in very strict moderation

http://www.elitefitness.com/forum/8108848-post66.html
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