|12-06-2008, 06:11 PM||#1|
Join Date: Dec 2008
Any tips or advice, I need to lose fat.
Hey everyone, this is my first post. So I also want to say hello! I'm not exactly new to weightlifting but IMO I feel this is a new start. I have been weight training for 2 years but thats all its been, weight training......no diet change.
I think I actually got a little fatter since I started but thats gonna change. Over the summer I spent a lot of time researching and feel much more comfortable with what I plan to do now. Here's some background:
I'm 17 years old
I dont know my body fat but I think its somewhere in the high 20's to low 30's.
I currently weigh 220lbs.
Current stats are, BP: 225, SQ:320, DL:385
My schedule looks like this:
Get up at 7am and go to school at 8am.
School till 3:25
Workout at 4 til 5-5:30
Then I'm at home for the rest of the day and I'm on the computer or doing home work.
I attempted to lose weight before and changed my diet, it was cleaner and low carb but when I totalled up the calories I was only eating around 1800 calories a day. This was a CHANGE, I must have only been eating around 1500 calories before. This is when I started to do my research since I just stopped gaining weight and I gains almost no mass, with a bw of 225, I had 14inch arms. Only gains I rly made were in my lifts.
Anyway, this is my new plan. I decided to spin this around. My goal is to compete in a bodybuilding show next year (2009) in late November. I want to lose some weight first, then do a clean, year long mass gaining phase, then cut down the last 12 weeks or so. I feel I need to be at around 170lbs to be in competition shape. So for now I want to drop down to 185-190lbs.
This is where I need you guys!!!!!
I feel wear I'm at, I can lose body fat and gain muscle at the same time.
I tried a low carb diet before but I just could not keep it up. I dreaded eating that way. I now plan to pursue a timed carb approach with little to no starchy cards in my diet. What do you guys think?
Here is the diet I will follow, please critique it if you can...
p-231 c-131 f-95 (2303)Calories
3 eggs (21/0/13)
Whey shake (24/3/1)
1 banana (1/30/0)
¼ cup almonds (6/6/14)
1 turkey sandwiches (heat bread, turkey, cheese) (25/30/6)
2 scoop whey (48/6/2)
2 tbsp pb (8/6/16)
1 can tuna (35/0/2)
2 tbsp EVOO (0/0/20)
2 pieces chicken (44/0/8)
Greek yogurt (14/14/0)
Fish oil- 13 grams (0/0/13)
I will be training 4 days a week. I feel part of my fat gains is I'm just not active enough. I will lift heavy twice a week and the other 2 days consist of one metabolic workout and one day of HIIT cardio.
BTW: I'm sure it'll come up. I know the protein is a little on the low side. Its hard for me to fit a lot in my day, especially with school but once I loose this fat I'll bump it up more closer to 300g's. Its at least slightly over 1g per lb, especially if u count lean body mass and not over all.
|advice, fat, lose, tips|
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