Need Help

[banginplates]

Hello all,I guess I am still a newbie to most.I will get to the point.I am trying to lose some serious bodyfat.I am 28y/o,6'2,320lbs,and of course I am 28% bf. I would love some ideas on diets.I tried the Mr.X link,but wasn't working right.I would love to be 280lbs of solid muscle with at least a 11% bf level.Please help,any suggestions will be appreciated.

 

[Bill W]

First of all, 280 lbs with 11% bf is a noble goal, but very few people can achieve this. That's borderline Mr. Olympia territory. Several things come to mind. First, don't try to do too much too soon. You'll either burn out and gain back the weight or you'll lose alot of muscle mass in conjunction with the fat. Some basics: do cardio first thing in the morning on an empty stomach. Look into an ECA stack for thermogenesis. Do not neglect weight training. Make clean, low fat proteins such as tuna and chicken breasts the basis of your diet. Eat 5 or 6 smaller meals a day instead of 2 or 3 larger ones. Keep a diet journal and count your calories. That way, when you cheat, the evidence will be right in front of you when you look back at your diet.
Last, learn to cook, that way you can be the one responsible for your nutrition and not some chef at a local restraunt.

Good luck

 

[diamonddiceclay]

after you tell me what type of lifting schedule you follow, I'll be glad to help you with a diet

 

[banginplates]

Thanx Bill W. I appreciate the info. Now Diamonddice clay. I am a new competitive powerlifter. I know most powerlifters don't care about appearances,but I do. I lift Mon, Wed, Fri. I do at least 20 min. cardio after every workout. I know I should do cardio on an empty stomach,but have problems getting to gym due to parking congstion in the area. I usually do on Mon- Chest(Bench Press,Incline,Decline,etc.) Triceps. Wed- Back& Biceps(Lat pull downs,dumbbell rows,deadlifts) Biceps(Preacher curls,alternate dumbbell curls,cable curls). Fri- Chest& Shoulders&Traps(Shoulder Shrugs,Barbell Rows,etc).Diamond any diet info would be greatly appreciated.

 

[bigmag]

I'm not trying to flame you but.....if you're a powerlifter, why aren't you working legs? That's were the big points in powerlifting come from. Any how, If I were you I'd get about 350g of protein each day, 210g of carbs, and about 50g of fat (that's the EFA's). I'd also bump my cardio up to atleast 30 min. each day, on some days I'd even do 40-45 min. of cardio. If you have any other questions....feel free to pm me.