New to the site and looking for help

[get rucked]

That would bee 110 my dear, not 100 %


I use 40 P / 30 C / 30 F as my BASE DIET ... from which I can judge my progress from ... everyone has his/her own opinions on the matter of what works for the individual Have you checked out the good links this site has to offer?

I would suggest a plat membership ...

Great info here

http://www.elitefitness.com/forum/showthread.php?p=5983742#post5983742


ALso you say "I have between now and then to drop as much BF as possible. I dont want to loose weight, I just want to drop BF and build strenght and endurance. T"

It is so VERY difficult, to accomplish all three tasks ... I do believe it CAN be done, but IMHO you are going to have to pick one & work the others around it ...

For starters... Drop Body fat = Diet
You CAN EAT to build size while not getting 'fat' ... by chosing your foods wisely

That link had great info, Bunny you are awesome thanks. That was the last bit of info I needed to put my diet together.

 

[*Bunny*]

That link had great info, Bunny you are awesome thanks. That was the last bit of info I needed to put my diet together.

I have some more diet info in there... BASIC


http://www.elitefitness.com/forum/announcement.php?f=9&announcementid=249


Other basic info ... I've posted & reposted, taken from the amazing people on this site: TOO MANY TO NAME you know who you are ... portions adjusted according to height weight goals, just basic ideas to START FROM

sample diets...


Here are some diet plans inspired by and used by EF members.

The crazy thing about diets are that they don't all work for all people and even if they do they still work differently. So your best direction is to keep a daily diary of what you eat and your water throughout the day and take note as to how feel when you wake, after you eat, when you are hungry or if you are not, and how you feel just before bed. Another good practice is to take your body temp upon waking and log it in your food diary.

FITDAY as it was mentioned is a great place to learn about food, calories and ratios of protein, fats and carbs.

Unless you're doing cardio on an empty stomach in the AM - strive to put food in your mouth as soon as you can upon waking. Can't stomach a meal - eat a hardboiled egg or two before you shower - hate eggs - eat nuts - eat something - whatever you can stomach until you get used eating first thing. As time goes on then you can focus on either a full meal or if the food choice is poor you can improve the food choice.

Drink water - lots of of it! Investing in some bottles (Nalgene is good) and straws - straws make it easier to drink more faster, aim for 1oz per pound you weigh. 128oz=1 gallon which btw is 8lbs.

You may see a rise in the scale the first few days of drinking water - don't freak - just keep drinking, your body will let it go.

SAMPLE 1

Meal 1
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat or Oatmeal (made w/water, cinnamon, splenda)

Meal 2
Protein Shake w/ water or skim milk (check your calories)

Meal 3
4-6oz chicken, turkey or fish
3oz potato/yam (small to medium)
Fat Source (almonds 10-15)

Meal 4
4oz chicken, turkey or fish
Green Veggie (unlimited)

Meal 5
Protein Shake (after workout) w/ water or skim milk (check your calories)

Meal 6
4oz chicken, turkey or fish
Green Veggie (unlimited)
Fat Source - 1tbsp Olive Oil


SAMPLE 2

Meal 1
5 Egg Whites, 1 Whole Egg – optional frozen spinach cooked
1/2 Cup Oatmeal or Cream of Wheat

Meal 2
Cottage Cheese – not fat free get the regular one
Unlimited Green veggies or 6 medium strawberries or 15-20 blueberries (you will have to see how your body responses to diets w/ fruit)

Meal 3
4oz chicken, turkey or fish
Unlimited Green Veggies
Fat Source – 1tbsp Olive Oil or 10-15 Almonds
If you are fatigued add a small potato or yam or 1/3 cup rice brown or white

Meal 4
Protein Shake (after workout) w/ water or skim milk (check your calories)

Meal 5
4oz – chicken, turkey or fish
Unlimited Green Veggies
Fat Source - 1tbsp Olive Oil

Meal 6 (optional)
Protein Shake (after workout) 1/2 water 1/2 skim milk (check your calories)




SAMPLE 3

Meal 1
Protein shake w/ water and berries (6 med strawberries – 10-15 blueberries)

Meal2
10-15 Almonds

Meal 3
Baby spinach leaves (unlimited) with 4-6 sliced strawberries, 10-15 blueberries
4-6 oz – chicken, turkey or fish
small to med- yam, potato or 1/3 cup rice
1 tbsp Olive Oil & Balsamic Vinegar

Meal 4
Protein shake w/ water and berries (6 med strawberries – 10-15 blueberries)

Meal 5
6 oz chicken, turkey or fish
small yam, potato or 1/3 cup of rice
Unlimited green veggies


And lastly a basic shopping list:

oatmeal
cream of wheat
potato
sweet potato/yams
rice brown/white
cottage cheese (this doesn't work for everyone)
all green veggies
peppers (red yellow too)
eggs
egg white protein powder
whey protien powder
pea protein powder
chicken/turkey
fish
pork
lean beef
eggs

Fats
almonds, walnuts, pecans
peanut butter (this works for a lot of people)
avocado
olive oil (salads/ veggies)


Fruits - (some people can diet with them some can't)
berries
melon
apples
peaches
tomatos
bananas (small and very much on occasion)


Avoid anything processed, white or prepacked in a box (except some brands of rice)

 

[get rucked]

I have some more diet info in there... BASIC


http://www.elitefitness.com/forum/announcement.php?f=9&announcementid=249


Other basic info ... I've posted & reposted, taken from the amazing people on this site: TOO MANY TO NAME you know who you are ... portions adjusted according to height weight goals, just basic ideas to START FROM

Ok really stupuid question, do you cook with the olive oil or drink it?

 

[*Bunny*]

Ok really stupuid question, do you cook with the olive oil or drink it?

I cook with it or put it on top of my food after it's cooked to make sure the amount consumed is accurate

 

[Novacek]

Hey Bunny / Sarge,

I have been surfing in here for the last couple days, I am a 34 year old man with two kids. I am 5'09" and about 194 down from 205 in the last 5 weeks or so. My BF is approx. 20%.

I am just now starting to get serious about fitness, I feel very fat at 194 I want to cut the fat down and also want to build mass.

My question is which should I do first, I am a little worried about trying to do both at the same time. I can see arguments for mass first as well as cutting fat first. I have gotten some great help on the diet and other aspects, I would love your insight on this issue.

A little help please. . .

 

[fortunatesun]

Hi, novacek, I'm not Bunny or Sarge, but you haven't asked the right question. Now's my chance to use this advanced edition emoticon: Ok, you've already said that you were so no cut intended and I got that out of my system.

The actual thing you want to know is how you go about changing your body composition. Why go lose a major amount of weight when you you're going to turn around and put it right back on? The same holds true for your other option. What you want to do- in the ideal sense- is to take about 20 lbs of bodyfat and turn it into lean mass- changing your body composition.

Well, we know calories + or - / calories expended determines whether you gain or lose weight. You can't have it both ways. However, the pendulum doesn't have to make such a big swing. Some specifics of what you want to be doing is contained here along with some other basic information you may or may not find interesting.

Best of luck with your plans.

 

[fortunatesun]

Bunny's posted some great diet plans. Just to be thorough, I'd like to post these links a recent article by John Berardi who can explain the ins and outs of how to change your diet as well as anyone:


Tailor Made Nutrition
Part 2
Part 3

While you're there, you might want to check out some of his other stuff.

 

[Novacek]

Thanks Fortunatesun,

I got some of this in another thread as well. it makes a lot of sense. I very much appreciate the direction. My Body Composition is exactly the right answer.

I will also take any and all the Newbie attacks I can get.

 

[Sassy69]

Hi, novacek, I'm not Bunny or Sarge, but you haven't asked the right question. Now's my chance to use this advanced edition emoticon: Ok, you've already said that you were so no cut intended and I got that out of my system.

The actual thing you want to know is how you go about changing your body composition. Why go lose a major amount of weight when you you're going to turn around and put it right back on? The same holds true for your other option. What you want to do- in the ideal sense- is to take about 20 lbs of bodyfat and turn it into lean mass- changing your body composition.

Well, we know calories + or - / calories expended determines whether you gain or lose weight. You can't have it both ways. However, the pendulum doesn't have to make such a big swing. Some specifics of what you want to be doing is contained here along with some other basic information you may or may not find interesting.

Best of luck with your plans.

Spot on -- when we talk about you can't build muscle & lose bodyfat at the same time, you really have to think more in terms of "recovering muscle mass" -- the bodyfat we think of is a ratio of lean muscle mass to bodyfat -- if you make one drop the whole ratio drops. If you are looking to increase your strength significantly, then you might need to be looking at a bulker to support significant energy expenditure w/ additional protein to support the whole mass buildiing effort. So if you aren't happy w/ your bodyfat % (body composition) and seeing how its almost June, I'd say look at the bodyfat cutting which can be achieved w/ an optimized diet, maybe a little extra cardio and keep going w/ the training. Often just a change to the diet itself will translate to more energy in general letting you increase your fat burning while also possibly seeing an increase in your lifts simply because you've got a better diet for better fueling.