newb -_-

[damnit458]

ok so im new to EF , just signed up today, although ive been looking on the forums here for the better part of 4 months. Ive read a lotta good stuff here, so i decided to sign up. I was curious if anybody could suggest a good plan for cutting. Currently I weigh 180 at 6'0, body fat arround 11, give or take 1%. I used to weigh upwards of 225 lbs when i was younger (17 now), and i worked and started eating right to get that off. My body fat is pretty low, and im happy with that, but for how far ive come id like to try and go all the way and get my bodyfat down to arround 8 or 7 %. Ive read posts about good foods to eat while cutting, and some of them like tuna and lean roast beef i eat regularly, but i need a few more easy to make things. If possible, im trying to stay away from shakes or any of that seeing as the little money i have goes to enjoying life with friends. However, if a lot of you think its essential i will spend the money required. Any suggested foods/diets are greatly appreciated, and any advice on how much protein/carbs to eat and when would also be nice. Nice finally to be a member thanks

 

[Dedicated247]

multiply your bodyweight by 1.25 and eat that many grams of protein, multiply your bodyweight by 1.8 and eat that many carbs (making sure they are low glycemic except post workout).....dont necessarily add any fat to your diet...lift as you have been and do 30 mins of cardio 4-6 times a week (either postworkout or in the morning on an empty stomach) and you will get ripped.....shakes are a convenience but not necessary......might want to look into something like Xenadrine, to rev up that metabolism a little bit......

 

[Dedicated247]

as you can tell i am not a big fan of the low carb diets, i tend to lose to much muscle on them i rather eat some carbs and do a little more cardio but that is my personal preference but it works, a diet similar to this was outlined in Flex Magazine recently so you could check that out too....

 

[Tom Treutlein]

In that case, don't listen to dedicated. Flex is complete shit.

 

[damnit458]

lol ok what would you suggest instead tho tom? thnx for any help, ill be back check back in tonite after work

 

[Babyfaced Assassin]

ok so im new to EF , just signed up today, although ive been looking on the forums here for the better part of 4 months. Ive read a lotta good stuff here, so i decided to sign up. I was curious if anybody could suggest a good plan for cutting. Currently I weigh 180 at 6'0, body fat arround 11, give or take 1%. I used to weigh upwards of 225 lbs when i was younger (17 now), and i worked and started eating right to get that off. My body fat is pretty low, and im happy with that, but for how far ive come id like to try and go all the way and get my bodyfat down to arround 8 or 7 %. Ive read posts about good foods to eat while cutting, and some of them like tuna and lean roast beef i eat regularly, but i need a few more easy to make things. If possible, im trying to stay away from shakes or any of that seeing as the little money i have goes to enjoying life with friends. However, if a lot of you think its essential i will spend the money required. Any suggested foods/diets are greatly appreciated, and any advice on how much protein/carbs to eat and when would also be nice. Nice finally to be a member thanks

your stats would dictate that your rmr is 1,882 calories
to maintain your weight your total daily energy expendeture comes out at roughly 2917 calories per day
To cut weight it's about calorie defecit
I don't like to cut the amount of food u eat too much because that sends signals to your body that you are starving urself or are undereating and in return it actually is harder to stick to a diet and lose fat so drop no more than 500 calories from ur maintenance
You should burn calories to create a caloric defecit (that's how i like to do it anyway)
so say your eat 2500 calories a day
make sure you're trianing and doing cardio too

split the 2500 calories six ways so that is how many meals you will eat a day and roughly how many calories you shoot for per meal

i'm an advocate of 40/40/20 or 40/30/30 calrie ratios (yes im not a low carb fan for various reasons)

eat your carbs durinng your first few meals and post workout
stick to low gi carbs such as oatmeal, yams and veggies except post workout when you want as high as you can

get quality protein with each meal, whey protein post workout
Get good fats, flax oil, fish oils, nuts and nut butters are best

Hope that helps

 

[The Wenis]

now that ^^ is a post. good stuff. make that your religion.

 

[damnit458]

thanks, that does help a lot. Since im not sure what foods would be hi gi carbs, could you give me a few examples plz? The advice is great, and ive been trying to stick to a 40/40/20 workout, hard as it is. Im eating eggs in the morning, some kinda meat a few hours lata, tuna arround lunch, and meat at dinner, with veggies mixed in at each meal and a piece of fruit in the mornin, but im wondering if you have any suggestions for somethin i could eat mid-afternoon arroudn 3 or 4ish after workout that wuold be easy to make....my thinking is this would be when a protein shake would be best...tell me if im right or wrong, thanks a lot

 

[B0ARDIN087]

maybe bulk for a few months since ur at 11 percent........ just a thought

 

[damnit458]

yeah i had thought about it, but i dunno...im fine wit where im at size-wise right now...im not goin for that much more...so i think im gonna stick to cuttin, thanks tho