Help with diet please!

[RiffRaff]

Hi all, been lurking here for a while and this is my first post.

First of all the stats. 40 yrs, 5'7, 200 lbs 32% BF

Started lifting seriously about 20 yrs ago and lifted religiously for about 7 years. 165lbs and unk BF% then. Natural. For the last 13 years no real lifting until about one year ago. I did however stay active until about 6 years ago. Kickboxing primarily.

So in the last six years I have developed the classic ex-athlete body. Like I said been lifting now about one year (lightly) and just now want to pay attention to diet.

Problem is, My diet looks like this:

Morning nothing
noon Fast food
evening what ever the wife cooks up
and half a gallon of milk throughout the day.

So this is obviously not good so I have made some adjustments. I've droped fast food. I have started to drop the obvious carbs (chips, soda, potatos, etc.). I've also begun to try to eat more frequently and eat smaller meals. Trying to lose the milk.

My lifting is M-S with Sunday off

Mon- chest and tri and jump rope
Tue- Back and Bi
Wed- shoulders and legs with Jump rope
thur- same as Mon
Fri- Same as Tue with jump rope
Sat- Same as wed
Sun- off


Real problem is I don't know what to do with my diet. I would like to get this BF% down to about 10-12 % without loosing a ton of muscle.

Any suggestions will be much appreciated. Websites or books or anything that explains the whole process of going from bulk to contest.

Again many thanx in advance.

[RiffRaff]

Almost forgot. I have an ECA stack and some other over the counter weight loss supps on the way.

Thnx

[slide]

Originally posted by RiffRaff
Hi all, been lurking here for a while and this is my first post.

First of all the stats. 40 yrs, 5'7, 200 lbs 32% BF

Started lifting seriously about 20 yrs ago and lifted religiously for about 7 years. 165lbs and unk BF% then. Natural. For the last 13 years no real lifting until about one year ago. I did however stay active until about 6 years ago. Kickboxing primarily.

So in the last six years I have developed the classic ex-athlete body. Like I said been lifting now about one year (lightly) and just now want to pay attention to diet.

Problem is, My diet looks like this:

Morning nothing
noon Fast food
evening what ever the wife cooks up
and half a gallon of milk throughout the day.

So this is obviously not good so I have made some adjustments. I've droped fast food. I have started to drop the obvious carbs (chips, soda, potatos, etc.). I've also begun to try to eat more frequently and eat smaller meals. Trying to lose the milk.

My lifting is M-S with Sunday off

Mon- chest and tri and jump rope
Tue- Back and Bi
Wed- shoulders and legs with Jump rope
thur- same as Mon
Fri- Same as Tue with jump rope
Sat- Same as wed
Sun- off


Real problem is I don't know what to do with my diet. I would like to get this BF% down to about 10-12 % without loosing a ton of muscle.

Any suggestions will be much appreciated. Websites or books or anything that explains the whole process of going from bulk to contest.

Again many thanx in advance.

First, welcome to the board.

Since you have changed your diet, what does it look like now? Diet/Nutrition plays the biggest role in this game. Tough to help you change anything without letting us know exactly what it looks like. But, Id say you should definitely drop the milk if you want to drop some fat.

Also you probably dont have to workout 6 days a week either, might be too much. More isnt necessarily better. Do you work out first thing in the morning?

-slide

[RiffRaff]

Thnx for the welcome.

Well now the average day is looking like this:

7am cup of yogurt

10am apple or pear or bannana

12noon salad with turkey or just a chunk of meat

2pm nothing

4pm nothing

5pm dinner consists of meat and veggies

7pm workout

8pm apple, pear, bannana or yogurt.

Again the goal is to lose about 30-40 lbs of BF. Still a lot of carbs huh? What about adding a protien drink into the mix to replace some of the fruits/yougurt?

Again thnx

[slide]

Well, youre not taking in protein...probably 50 grams per day?

I am far from a diet guru, but Id say you should probably pick up some chicken breasts and some tuna as these are both relatively inexpensive. Have "whatever" meat you want at dinner, but be reasonable with the portions of "other stuff". I would say try and take in some protein at every meal. Definitely want to do something about the "nothing" between 12/5. This is where you could add a piece of chicken and/or can/pouch of tuna.

Everywhere else, add a shake with the meal (or at least every other). You might want to add some protein after your workout as well. Good luck.

-slide

[RiffRaff]

Thnx for the reply Slide

I am adjusting my diet still. I agree about insufficient protien, will add a shake or two throughout the day and have already added chicken and/or tuna to the daily routine.

Man, it seems as if I'm always hungry now but feels as though I'm eating a ton of food. Drinking lot's of water and trying to eat as clean as I can (much to learn here), Working out much harder these days and the weight does appear to be going. Long way to go...

Thnx again for your help.

[Dom!nator]

that diet is about the shittiest ive ever seen bro! This way you are going to lose a lot of mass and besides that your bodys metabolism will slow down because it does not get enough calories: so you wont lose fat any longer!

First you should calculate how much calories your body needs for maintainment. That is the amount of calories you can take without gaining or losing weight. After you figured that out you make a diet containing 40% protein 40% carbs and 20% ons. fat

Once you used that diet for a few weeks to see if you really calculated the right amount of calories you drop 500 calories from the total. Mostly carbs.

Then after 2-3 weeks if your body stopped losing fat you drop another 500 calories.

2-3 weeks further you start doing cardio on an empty stomach in the morning, after that u take breakfast. Start out with 1-2x a week, then every week add one day till you do it 5 mornings a week.

By then u should really have lost some serious weight.

You can use stackers of xenadrine to help burn some fat but i advice you do not start taking it before you do cardio.

Diet is everything! I could say like another 1000 things but I dont have more time.

Sorry for my poor english, im from Holland..