To the Basics

[Windu]

I thought i knew a little bit about the basics . I am 30 years of age . I weigh in at 240. My body fat is around 17 %. I have been lifting since i was 15 or so and love it . I have a physically demanding job since i lay bricks and blocks for a living so that means i burn lots and lots of calories . I have recently started getting some fat around my mid section and i dont like it . I have always been fairly cut and i do not want to end up with the typical spare tire look as i get older. My problem is that i come from a family of big eaters . I was a big eater straight out of the womb and grew up a big eater . Im hungry all the time . ALL the time. I eat healthy whole foods but i also love everything else .

I logged onto this site to discover that there is alot of science envolved into some of the finner points of fitness . I am a begginer in that since . I have killer abs underneath the layer of fat on my stomach but only my uppers show at the moment . My lower has developed that extra layer of fat that i do not want. I am discovering that its getting harder and harder to keep the fat off . My main problem is that i love to eat large meals . Im not a snacker , and i never have been . But when its time to eat .... well, i like to eat. If you guys were to see me in person you guys may would think " whats he talkin about , hes built good ". And i am above average . But i dont want average . I want to be in good shape with a low percent BF.

Like i said , i am 240. My height is 6'2 . I would like to keep the muscle mass i have but loose the fat . I wouldnt mind being down to a stable 10% body fat level . Plain and simple , give it to me straight , and tell me flat out what i need to do . Please use the laments version . I have seen alot of techniqal talk on here that i do not understand .

I just want to say that this site is freagin awesome . You guys are going to see me around from now on. I hope to learn alot from you all here in the coming months . Here is a pic of me in the Gym about 2 months ago . Thanks guys! Rashidi

 

[pintoca]

Welcome to Elite.

You have some serious development going on bro, with that said, you need to know right away that diet is more of a key in this game than you'd think. Specially when we want to get rid of the little fat here and there. Read on, learn, and come back as the man with a plan

 

[wlmcrae]

For your purposes, the best resource (that I know of ) is an e-book called Burn the Fat, Feed the Muscle by Tom Venuto. It'll cost you $35, but has all the food/cardio/weight stuff you need, all in layman's terms and all in one place. Easy to understand, easy to read.

I could run some numbers for you regarding Base Metabolic Rate, activity multipliers, cutting calories and maintenance calories, clean foods, lay out a menu plan, but if YOU read the book and YOU do the work once, you'll never have to depend on anyone else to get the results you want because you'll understand it. No extra cash outlay for the expensive trainer!

Good fortune! (and hard work, of course . .)