Ok I am very confused!! (read all the stickys!)

[drewboy]

Ok I am 6ft, 180lbs and relatively chunky. I have been working out for quite a while but for the life of me I cant get my chest or stomach defined and have a problem bulking up my legs (I admit, I dont work them out as much as I need too.). I always get compliments on my arms as they are toned off the charts, Not to be prideful or anything. My problem is loosing the fat off my stomach, and toning up my chest.

Now Ive been reading these forums for quite a while and I am getting lost in all these defintions and everyone seems to have different advise for everything. All I'd like to do is cut down my body fat too around 8-9% as I have a fairly high metabolism. I know for a fact my caloric intake is nowhere where it needs to be as I barely eat and when I do its unhealthy.

I'd say Im around 13-15% bodyfat, 6ft 180lbs. I'd like to drop to 175lbs or so and be toned. I know this is asking a lot, but I need a strict and proven diet that works. I dont kno what percentages to follow as far as percentages of protein/fat/carbs I need to take in. I am getting very frustrated as Im not showing any signs of cutting the fat and am loosing muscle mass.

In lamens terms, what are some food guidelines I need to follow! Please keep it simple and If I dont understand something I'll ask. And if someone can give me a proven diet I'd appreciatte. Thankyou guys so much!

 

[reigninghard]

1. Morning Cardio on Empty stomach
2. Lift weights, get on a good routine and stick with it.
3. Eat Clean, cut down on sugars, Eat a lot of protein, watch the fats, and eat good carbs. 5-6 small meals a day.

This is simple and doesnt go into much detail , but thats what you asked for...there are plenty of guys on here that Know so much about nutrition and can give you great advice, but you may have to learn a new vocabulary to understand it all......good luck....And work your ass off.

 

[javaguru]

If you're overweight; 1.5g Protein per pound LBM, 1g CHO per pound LBM and .25g fat per pound lbm. It's draconian but it works, once you hit 10%-12% BF you can switch to per pound as opposed to per lbm. Carbs are oat bran and veggies, fats from fish, and supplemental protein from milk isolate and whey post-workout. Why the switch; Once you're lean you stay lean much easier.

 

[drewboy]

1. Morning Cardio on Empty stomach
2. Lift weights, get on a good routine and stick with it.
3. Eat Clean, cut down on sugars, Eat a lot of protein, watch the fats, and eat good carbs. 5-6 small meals a day.

This is simple and doesnt go into much detail , but thats what you asked for...there are plenty of guys on here that Know so much about nutrition and can give you great advice, but you may have to learn a new vocabulary to understand it all......good luck....And work your ass off.

sounds reasonable enough....Im trying too start the 5-6 meals a day routine. Question is how much cardio is too much? Also, a good carb source would include oats and maybe whole wheat?

If you're overweight; 1.5g Protein per pound LBM, 1g CHO per pound LBM and .25g fat per pound lbm. It's draconian but it works, once you hit 10%-12% BF you can switch to per pound as opposed to per lbm. Carbs are oat bran and veggies, fats from fish, and supplemental protein from milk isolate and whey post-workout. Why the switch; Once you're lean you stay lean much easier.

hehe these are the type of posts Im having trouble understanding.. At the moment Im taking in about 125 grams of protein, if even that, a day.

What is CHO? What is draconian? Thanks for the carb sources....can you break down a diet for me which I can follow where I could eat 5-6 meals a day.... Thanks buddy for the help!

Also, w/o having a BF test taken... is there a way to calculate my LBM? I'd say Im right around 13-15% bf at 180lbs

 

[javaguru]

CHO means carbohydrates and as far as carb sources are concerned you can take in vegetables and oat bran/oatmeal when dieting, as per my program. You really should have your BF taken, it's a nice way to measure progress if nothing else. Go and get your stats based on BF VS. LBM and I can work something up. The details are what makes or break a program. Draconian means boring and simple but also VERY effective.
You can estimate but it won't be accurate enough.

 

[drewboy]

ok.. I'll have my BF vs LBM taken here shortly. I'll post in this thread what I got. Thanks buddy! BTW- whats your diet entail? Do you reccomend taking any pills? I have been taking a product called Lipodrene which raises my metabolism and gives me an energy boost! Also it decreases my appetite. I guess I oughtta stop taking this if I plan on eating 5-6 times a day. Sheesh.

 

[javaguru]

ok.. I'll have my BF vs LBM taken here shortly. I'll post in this thread what I got. Thanks buddy! BTW- whats your diet entail? Do you reccomend taking any pills? I have been taking a product called Lipodrene which raises my metabolism and gives me an energy boost! Also it decreases my appetite. I guess I oughtta stop taking this if I plan on eating 5-6 times a day. Sheesh.

I usually only recommend an ephedrine and caffeine stack once you hit a dieting "wall" or you're starting into single digit BF. My eating plan focuses on high quality carb sources and appropriate timing. Here is a sample day for me;

meal 1: 1 Serving oat bran, one serving blueberries and a milk isolate shake
Meal 2: Milk isolate shake and six fish oil capsules
meal 3: as above
meal 4: Workout shake
Meal 5: Post workout shake
Meal 6: Chicken breast and pasta or low carb pasta(cutting) and veggies
Meal 7: 4 oz ground sirloin or round/sirloin steak and broccoli
meal 8: 3 eggs, vegetarian fed chickens and 2 oz cheddar cheese one scoop milk isolate protein powder(28g protein).

 

[Lifterforlife]

I usually only recommend an ephedrine and caffeine stack once you hit a dieting "wall" or you're starting into single digit BF. My eating plan focuses on high quality carb sources and appropriate timing. Here is a sample day for me;

meal 1: 1 Serving oat bran, one serving blueberries and a milk isolate shake
Meal 2: Milk isolate shake and six fish oil capsules
meal 3: as above
meal 4: Workout shake
Meal 5: Post workout shake
Meal 6: Chicken breast and pasta or low carb pasta(cutting) and veggies
Meal 7: 4 oz ground sirloin or round/sirloin steak and broccoli
meal 8: 3 eggs, vegetarian fed chickens and 2 oz cheddar cheese one scoop milk isolate protein powder(28g protein).

So bro, which is it? If I didn't know better, I would think these posts contradict each other, but maybe the members can decide.

http://elitefitness.com/forum/showthread.php?t=443168

 

[javaguru]

Which "posts", you only posted one....moron.

 

[javaguru]

So bro, which is it? If I didn't know better, I would think these posts contradict each other, but maybe the members can decide.

http://elitefitness.com/forum/showthread.php?t=443168

Since biodiversity is real there is a reason for variation. My point is simple, I'm strict with the newly initiated. At the end of the day they're successful.