to all cutting experts and moderators

[ozgod_76]

hello all. i am 25 years old 5' 9''. 105kgs( 235 pounds) with a 44'' waist. i am quite solid overall but would like to get my waist down to the low 30's''. i have been searching all kinds of diets and unsure which 1 to go with. (keto and atkins are definately out). i am about to start working out with weights 5 days per week with one bodypart per day and do cardio everyday before my first meal. What i would like is anyone and everyone to give me the correct macros 4 a cutting/weght loss diet and a meal plan if possible or guidelines( a lot to ask- i know!!).

ps. any help would be most appreciated.

 

[edgecrusher]

If you do not want to do atkins or keto, you may want to attempt a "Zone" like diet. This is 40% carbs 30% protein, and 30% fat. Or even a 40/40/20 split works well also. The main thing to remeber, is it is not so much the nutrient ratio as it is your total calorie intake.

 

[MohawkMuscle]

www.brinkzone.com

guru of diets

 

[THE BOUNCER]

how can you have a 44' waist and be quite solid? not trying to be smart or anything just would like to know.

 

[ozgod_76]

i know it sounds corny bouncer but everyone i know comments on it. personally i do not have this view( i am quite ashamed actually), but then again that is the reason why i posted this. hopefully you can help me diet wise then i can be solid without the waist( no pun intended).

 

[THE BOUNCER]

you can email me anytime if you need help.

 

[Iron Thrower]

I would say to keep your protein up to make sure that you don't lose any of your muscle mass. When doing cardio, mix it up a bit. Don't do the same machine, same time, same intensity level. If you mix it up a bit your fat burning efforts will be continuously productive. Be sure to eat 5-6 clean meals a day to keep your metabolism up. When training with weights, train with high intensity. It will smoke the fat off faster than anything else.

 

[Enock]

only thing I can think of w/ the solid thing is

I've seen some big dudes that well there huge but all there weight fits on them. Then I've seen some guys that may not even be as fat but I swear they look really soft like the fat is drooping down over there belt dragging on the ground or something. I can see the dif between soft and solid. Its just how people carry the weight. Solid looks much better than Soft still comes in far behind neither though

 

[gy]

The most knowledgeable people about diet and fat loss are MS and Hoffmeister. Without any doubt. If you would like, do a search under their names, this should bring up excellent information based on both their own personel experiense as well as scientific research.

Certainly Mr.X is at the top of this list as well, and his articles can be read by clicking on the news/articles link at the top of your screen.

Otherwise just hang out and read for a while, there are many other intelligent and helpful posters here. Educating yourself is the key. Good luck with your fitness goals.

 

[blood_drinker]

Bro there are lots of posts such as yours asking to formulate a diet. Since atkins and keto are out, you need a carb based diet (not high carb though) . Try a 40-30-30 - it works just as good as a ketogenic diet , and if you do it right you should be able to lose 1-2lbs a week, besides the usual water loss. Search for 40-30-30 diets.

 

[blood_drinker]

OK bro, i fished out some threads for you giving you an idea of a cutting diet 403030.

This one is a cutting diet started by Scniken. He was doing a couple of things wrong and we helped him correct the problems. Follow the advice here so you don't fail in your cutting diet.
http://boards.elitefitness.com/forum/showthread.php?threadid=43976&highlight=403030

This one is just my personal experience losing weight.
http://boards.elitefitness.com/forum/showthread.php?threadid=48625&highlight=403030

"I have a friend that wants to get in shape but is a complete beginner. Any recommendations?"
http://boards.elitefitness.com/forum/showthread.php?threadid=37648&highlight=403030

And of course we have to remember gy's first post taking on hoffmesiter on cals in vs cals out debate
http://boards.elitefitness.com/forum/showthread.php?threadid=36314&highlight=403030

Also, search for the following
"The right carbohydrates for building muscle"
"The importance of post workout meals considering we all workout"
"The latest theoretical misconception"

Some good info and debates in those.

I wish you luck bro

 

[ozgod_76]

Thank you all for the replies. Can we keep them coming , i appreciate everything all you good people say.

 

[ozgod_76]

where is everyone . sorry it is the weekend everwhere else isn't it?

 

[Hoffmeister]

Hey, oz. Yeah, it's the weekend (or was)

First, though very flattering of gy, MS has forgotten more about dieting etc., than I've ever known. If she responds, listen to what she says.

Working with weights is probably the single best step to take. It sounds like you already have a routine in mind. If you need some ideas, check out:

http://www.stumptuous.com/weights.html

Don't want to start another debate, but for cardio, I'd check out the info on intervals:

http://www.wsu.edu/~strength/bodycomp.htm

I don't believe there is a "correct" macro ratio for dieting. The basics seem to be:

1) Set target calories at 10-12 calories/lbs. I'd start at the high end.

2) Especially if weight training, get at least 1 g/lbs of protein. Beef, Chicken, Turkey, Eggs, Milk, Fish, Tuna, etc. If you need to, add some protein drinks.

3) Get 20-30% of your calories from "good" fats: EFAs (Flax Seed Oil, Udo's Choice), Nuts, Fish Oils/Oily Fish.

4) The rest is up to you. Find a diet you can live with. For carbs, try to stick with "clean" carbs: oatmeal, whole grain breads, brown rice, veggies, sweet potatoes, etc.

Finally, incorporate a "refeed". Where you're at, start at once every 2 weeks. Go at least 1000 cals over your normal diet, but make it high carbs and very low/no fat. As you lose fat, make these more frequent, like once a week.