Starting over

[DaoRyu]

I have realised that in my training i have been having some flaws/problems and stuff like that. SO im going to be like decarte and just start over. So where does anyone start with the basics of BB the diet. I would appreciate your help with the following:
Currently im 6'4'' 220lbs around 10-12%body fat Im getting it tested tomarrow so i will know for sure. Im looking to loose quite a bit of fat in the next couple months and gain quite a bit of muscle. So would it be better to loose weight first then gain muscle, or do it at the same time? Here was my plan:
according to the bmr i need around 2600 calories a day to maintain my weight
so i read that if i want to loose weight i need to subtract 500-800 off of this so then i would be at 1800 calories a day.

**8-9am protein shake 250-350calories
**10-11am 1-2bowls of oatmeal (made with water) or whole grain cereal 180-300calories
**12-2pm piece of Chicken breast and spinach/romaine lettuce 200calories
**3pm-5pm some mroe vegetables and some rice and nuts 300calories
**6pm-7pm chicken/fish/occasionally steak probably once a week and salad around 500calories.

the above is around 1650 calories and i left about 150calories out for snacks like nuts/fruit/vegetables/protein bars(1 bar is about 250calories so).

So what do you guys think feel free to modify, critique, ridicule, judge, thanks guys, Brad

haha forgot to add:
cardio mon wed fri (usually just bike 30min-1hr)
martial arts tue-thur-fri-sat
Lifting:

Mon bi/tri
tue shoulder/back
wed chest/abs
thur legs
fri sat sun jus cardio/martial arts

 

[Sim882]

I really doubt that you only need around 2600 calories a day to maintain your weight. You are a large, lean, active man - I would have thought 3000 calories would be maintenance if not more (I am about 70 pounds lighter and 3000 is my maintenance ). Your BRM is around 2300, suggesting you need between 3-4500 calories for maintenance, depending on your activity levels, which from the given information is high to very high (I don't know how intesive martial arts is, but assuming it would burn 500 calories per hour +).

Therefore, increase your calories.

Further, meals 2 and 4 lack a complete protein source. Meal 5 is your largest meal, and yet its dinner (although, given how many calories you actually need, the meal size is fine).

My advice:
- try a diet somewhere between 2700-3500 calories if you want to lose weight
- ensure that at least 30grams protein (complete) per meal.
- avoid the protein bars, unless they are much better than in your country than mine.

As to whether you should lose weight or gain muscle first, i don't think it really matters for you. Gaining muscle first will boost your metabolism, and at 10-12% BF there are no health benefits to losing weight. It just depends on whether the 6 pack or the bulking is more important to you at this stage.

 

[StuWard]

I would suggest not sweating the numbers until you become competitive. Work on your metcon, lots of large muscle, heavy weight done with short rest breaks. The fat will fall off.

 

[DaoRyu]

thats som great advice do you guys suggest foods to stay away from that dont fill you up? foods that do fill you up? is 20glassses of water a day fine? is 7-9hrs of sleep a night enough?

 

[Sim882]

thats som great advice do you guys suggest foods to stay away from that dont fill you up? foods that do fill you up? is 20glassses of water a day fine? is 7-9hrs of sleep a night enough?

I think what fills you up is somewhat personal - e.g., some argue that potatoes with their high GI make you hungry again soon, but I have never found that (but I think the low GI sweet potatoes taste better anyway).

How filling something is for me largely determined by calorie density, with fibre also be relevant. Foods like brocolli, spinach, cabbage, cauliflower are all very feeling per calorie; I would also add pumpkin although some might avoid because of its high GI (at least it tastes good). For some reason though if I add flax oil to meals, I find them more feeling with only the additinoal of 10 grams of fat. See what works for you. Liquid calories are not normally filling, and sugar is the least filling ingredient.

 

[DaoRyu]

fish oils good? coffee good? any drinks that can help performance and be low incalories like powerade/gatorade (sometimes i want soemthing other then water). should i avoid bread all together or will a few pieces like wheat or whole grain help?

 

[StuWard]

Plan your carbs around your workout, lots of slow carbs (oatmeal, etc) before your workout for energy, Gatorade, whatever during, high GI carbs and whey in your post workout drink,

Otherwise get your carbs from veg and fruits. A little bread will not kill you but try to make it whole grain. You have to put your peanut butter on something.

Fats should be a balanced mix of sat/mono/poly with heavy emphasis on Omega 3 (fish oil).

 

[DaoRyu]

thanks guys!