Help with diet.

[Myfortress]

I am a track runner and a soccer player so i rely on being wicked fast on my feet. I want to be shreded and lean and weigh very light but stiill have muscle.

Stats = 6ft height, weight = 165, 15 - 19 percent body fat.

Goal = weight = 135, 7 percent body fat.

Diet help please. Everything i do is crap without a excellant diet. Can you help me set something up and tell me what i should intake in one day for calories.

 

[OneBreath]

First you need to cut calories to lose the weight. A good starting point is bodyweight x 12. Use that as your calorie limit.

You want some muscle so try to take in 1 gram of protein per lb of bodyweight. So that is 165 grams. 165 grams x 4 (protein has 4 calories per gram) = 660 calories.

So daily calorie limit is 1,980. Protein intake is 660 calories. That leaves 1320 calories to be split between fat and carbs. Since you are doing tons of cario work you will need mostly carbs. My suggestion would be to only take in around 30 grams of fat each day (keep it low) and fill the rest of your calories up with complex carbs like oatmeal and sweet potatoes.

I would start with 4 meals each day eating every 4 hours. Based on the numbers above each meal would be like:

Meal 1: 40 grams protein, 65 grams carbs, little to no fat
Meal 2: 40 grams protein, 65 grams carbs, little to no fat
Meal 3: 40 grams protein, 65 grams carbs, little to no fat
Meal 4: 40 grams protein, 30 grams fat, little to no carbs

Note how carbs are earlier in the day and carbs/fat are not mixed in any meal. The last meal is protein/fat.

You should loose 1 lb a week at least on this depending upon how much cardio you do. More cardio, more calories burned, more calorie deficit, more weight loss.

 

[BigJohnD]

Great start up advice! OneBreaths the man! He helped me out as well being a beginer also. Ive been loosing weight doing a few things he advised about my diet, and i do simple cardio... mornings or nights sometimes both. Im still tweaking my ratio on fat and carbs, seeing how my body reacts in week intervals... But i always get my protein. One week i remember loosing a good 3lbs! Only thing is that i noticed when you loose weight, you still might gain lbm which im still learning about. According to your stats, you probably have about 135lbs of lbm. Average for men i hear is around 15% BF which would make it 145lbs for ya. If you want to go from 165 to 135 atm.. then youd have 0% body fat being that 135lbs is your current lbm and you got about 30lbs o fat... Im sure some of the guys in here will correct me if im wrong...

 

[OneBreath]

Great start up advice! OneBreaths the man! He helped me out as well being a beginer also. Ive been loosing weight doing a few things he advised about my diet, and i do simple cardio... mornings or nights sometimes both. Im still tweaking my ratio on fat and carbs, seeing how my body reacts in week intervals... But i always get my protein. One week i remember loosing a good 3lbs! Only thing is that i noticed when you loose weight, you still might gain lbm which im still learning about. According to your stats, you probably have about 135lbs of lbm. Average for men i hear is around 15% BF which would make it 145lbs for ya. If you want to go from 165 to 135 atm.. then youd have 0% body fat being that 135lbs is your current lbm and you got about 30lbs o fat... Im sure some of the guys in here will correct me if im wrong...

Good work! i'm glad to hear you're making progress. It feels good doesn't it.

 

[BigJohnD]

Feels great! I took a 180' turn for the better. Im almost 2 months into a proper diet. Im just waiting till i can hit the gym and tear shit up, sounds silly, but i just wanna make sure my diets in order first. Being straight edge is sometimes lame and boring... but it is definently a big plus for being healthy and molding your body. Makes it seem not so bad you know. Like i got purpose. I took before pics, in 4 more months im postin up!