Need a push in the right direction w/ diet.

[the_clockwork]

I am somewhat new to the diet thing. I have read a lot about dieting but I do not really see a lot that work with me. I am recovering from a bad car accident and haven't been to the gym in almost a year due to an injury in my back. I have gone from 10-12% BF to about 23% and I'd like to get back down. I am 25 year old male about 6'6" 230. I am starting to get back into the gym w/ light weights but want to get my diet in check since I am use to bulking I ate everything, never had to cut before.

I appreciate any and all advice.

 

[gettnlarge01]

Eat the basics for cutting.High protein,mod carbs and fats.Tuna,chicken breast,turkey breast ,lean ground beef,eggs,rice,sweet potatoes,etc. Lots of food out there to eat to make a great diet you just need to find the ones you can eat everyday.

 

[the_clockwork]

Eat the basics for cutting.High protein,mod carbs and fats.Tuna,chicken breast,turkey breast ,lean ground beef,eggs,rice,sweet potatoes,etc. Lots of food out there to eat to make a great diet you just need to find the ones you can eat everyday.

any good websites on diets? I find it a lot easier ot have a strict diet in place

 

[Burning_Inside]

any good websites on diets? I find it a lot easier ot have a strict diet in place

just make your own given the foods he listed but you can and should add in oatmeal (the plain old fashoned quaker kind) and some EFA oil supplements.

Just plan out 5 or 6 meals daily based on your calorie requirements,shoot for a maybe 40% protein, 30% carb and 30% fat ratio. Save your whey protein for right after a workout, make the rest of the day whole foods, chug down a can of spinach nightly before you go to bed for fiber and to fill you up to kill off any night cravings,and to make it easier to do morning cardio on an empty stomach, and really it's that simple. The rest is just you keeping up the willpower to continue this for months. One day a week go a little nuts and eat whatever. Drink a lot of water. Take a multivitamin.

Just simple pointers.

 

[the_clockwork]

just make your own given the foods he listed but you can and should add in oatmeal (the plain old fashoned quaker kind) and some EFA oil supplements.

Just plan out 5 or 6 meals daily based on your calorie requirements,shoot for a maybe 40% protein, 30% carb and 30% fat ratio. Save your whey protein for right after a workout, make the rest of the day whole foods, chug down a can of spinach nightly before you go to bed for fiber and to fill you up to kill off any night cravings,and to make it easier to do morning cardio on an empty stomach, and really it's that simple. The rest is just you keeping up the willpower to continue this for months. One day a week go a little nuts and eat whatever. Drink a lot of water. Take a multivitamin.

Just simple pointers.

Is there a nice website that I can log what I eat and have it tell me what percent my diet is in protein, carbs and fat? I use to know a site that had a huge archive on nutrional facts on basic foods you eat and the brands and when you chose what you ate it gave you a pie chart on what percent your diet that day had of each. Thanks for your help!

 

[Kabeetz]

Is there a nice website that I can log what I eat and have it tell me what percent my diet is in protein, carbs and fat? I use to know a site that had a huge archive on nutrional facts on basic foods you eat and the brands and when you chose what you ate it gave you a pie chart on what percent your diet that day had of each. Thanks for your help!

fitday.com

you'll have to input some custom foods using nutrition labels, but if u're on a strict diet, there isn't all that much in the way of variety..so there won't be a ton of inputting to do after the first day or two.

Try for a goal of 40% protein/30% carbs/30% fat find out how many calories you burn a day, perhaps using one of the calculators in the training vault sticky found in the weightlifting forum, subtract a couple hundred from that and go from there.

U wanna go for six-seven meals a day.. and assuming u work out after work..your basic nutrient breakdown MIGHT look like this:

Breakfast: Protein/carbs/fat

Lunch 1: Protein/carbs/fat

Lunch 2: Protein/carbs/fat

Pre-Workout: Protein/carbs

Post Workout: Protein/carbs

1 hour later: Protein/fat/carbs

Before Bed: Protein/fat

People have different theories and opinions and there is no one set way to go. You might be carb sensitive and want to do low carb, you may want to restrict all your carbs to the morning or early afternoon. Many people will tell you to stay away from dairy. In general you should stay away from white, simple carbs and breads in general. This is a pretty good format to start with and adjust slowly to see how your body responds.