What would be best for me in your expert opinions?

[ozgod_76]

I am 25 5'10'', 106 kgs, 44 '' waist 15.5'' arms, 17'' calves, chest 43.5'', thighs 26''.
I am overweight and want to do something about it.
I am looking at starting to weight train 5 days a week (each bodypart once per week) and do cardio on an empty stomach I hour per day(should i do cardioat night as well?). The problem i have is diet. WHAT KIND OF DIET? I was looking at the recommended 50/30/20 split suggested my mr x but do not know how to work out the amount of total calories i should be eating 4 maximum weight loss.

Can anyone please help me with diet ideas and set ups as well as meal plans. I know this is a lot to ask but i respect the opinions of everyone on this board and who better to ask than people who know first hand.

 

[Mr.X]

106kg=233lbs.

50/30/20 is what you're looking for, so here are the ratios:
Figure out BMR=weight x 12
233 x 12=2800cal take 5% from that = 2660 cal daily
50% from protein/ 30% from carbs/ 20% from fat
Protein has 4cal/g --50%
1330 cal from protein
330 g protein a day
Carbs have 4cal/g --30%
798 cal from carbs
200 carbs a day
Fat has 9cal/g --20%
532 cal from fat
60 g fat a day

Totals daily: 330g protein/200g carbs/60g fat

Mr.X

 

[ozgod_76]

Thank you for the reply Mr X. 330 g protein seems like a lot , would protein powders be useful or do u advise against them. Also would i consume the same amount of calories everyday, i would also be doing an hour of cardio everyday

 

[ozgod_76]

So say that i eat 6 times a day that would be 55 grams of protein per meal. Wouldn't that be too much because i have read ( do not believe everything that you read) that body can only consume 35-40 grams of protein in one sitting. Is there a way around this and how would i incorporate this into a meal plan?

 

[ozgod_76]

C'mon people can you please respond to this post because iw ould like t o see what you all think.

 

[IGoRyEk69]

How about this???

106kg=233lbs.

50/30/20 is what you're looking for, so here are the ratios:
Figure out BMR=weight x 12
233 x 12=2800cal take 5% from that = 2660 cal daily
50% from protein/ 30% from carbs/ 20% from fat
Protein has 4cal/g --50%
1330 cal from protein
330 g protein a day
Carbs have 4cal/g --30%
798 cal from carbs
200 carbs a day
Fat has 9cal/g --20%
532 cal from fat
60 g fat a day

Totals daily: 330g protein/200g carbs/60g fat

Mr.X

Mr.X, what do you think about 50/15/35

 

[WarriorPL]

Thank you for the reply Mr X. 330 g protein seems like a lot , would protein powders be useful or do u advise against them. Also would i consume the same amount of calories everyday, i would also be doing an hour of cardio everyday

Almost everyone uses protein powders, i would suggest the triple threat 3/60 protein powder, has 60g of protein per serving and 19g or carbs, so you can have about 3 or 4 of those a day to replace meals or have during meals.

~WizKid

 

[BigAndy69]

Powders cannot replace meals, but they are a valued addition to your meals. They are also good when you don't have time to eat(at work or whatever.)

 

[ozgod_76]

Ok then so protein powders are ok to get alot of protein from but what about fibre. I have noticed in a lot of posts that fibre is never mentioned. Aren't we supposed to get at least 25-40 grams of fibre a day. Many of the diets i have seen prescribed never mention it. Just my thoughts.

 

[Mr.X]

50/15/35 , is also a good ratio, yet with this ratio you are probably going to achieve Ketosis. I think, to some extent, people don't like being in Ketosis, this is why they pick the high protein diets.

P.S. Usually, anything under 100g carbs a day, eventually will get you into Ketosis.

Mr.X