[i$e]

Let me know if we can help you once you've decided how you're going to go about it.

[Ufried Erwha]

Im 5'10 194 lbs. BF% 15
I bench 195 x 10 and max with 235. I squat 315 x 6.

I want to cut fat, but I don't want to lose muscle. In the end I want to be a lean 180.
If I lose the fat, Im going to lose some muscle wont I?

[i$e]

Originally Posted by Ufried Erwha

Im 5'10 194 lbs. BF% 15
I bench 195 x 10 and max with 235. I squat 315 x 6.

I want to cut fat, but I don't want to lose muscle. In the end I want to be a lean 180.
If I lose the fat, Im going to lose some muscle wont I?

Not if you eat right.

[Ghetto Anthony]

Originally Posted by i$e

Not if you eat right.

Can you maybe link to a basic guide of stuff that's good to be eating. I mean Fruit and Vegetables are a given, but what else? Can I drink milk? Eggs? etc...shit that people commonly eat that is actually terrible for you (besides fast food). Diet has got to be the hardest part of this whole thing. I don't know if I'm eating enough or too much.

Today was technically day 1 of my getting in shape goal for this summer. Weighed in this morning at 207.6 (not terrible for my 6'4" size I guess) would like to drop 15-20 pounds.

Meals for today:
Woke up late and couldn't find anything to eat in the kitchen besides Oatz (ew) so I just snacked on a few handfuls of roasted salted almonds
At work I had a banana and some plain Greek Yogurt with Blueberries
Had a snack of Pomegranate Tea and a Low Fat Fruit Bar
Right now I'm feasting on a baked chicken breast and some asparagus
Drank water throughout the day of course

Did the math, looks like I ended up with ~1100 calories on the day. I think that's too low but I have no fucking clue. ;_; Help a novice out.




my goal. I believe.

[Hohenheim of Light]

I don't use calorie charts. I used to once but now it's pretty much instinctive. Google and you'll find useful sites. I only glanced over it. Not sure if everything is right, but here:

http://www.ntwrks.com/~mikev/chart1.html

I would've gone with oats over the almonds in the morning (I like oats, but if you don't, don't). Also 1100 calories is way too low. How are you not starving? Eating right =/= eating low. If you're satisfied for the day, then okay but tomorrow onwards I would recommend a lot more food.

I'm guessing at 200+ lbs, your daily calorie needs would equate to around 2500 (rough guess). At 1100 calories, you haven't even given your body half of what it needs.

As for what is good to eat, I'm not so strict on it as long as you don't indulge in something so much that you exceed your calorie limit. Milk and eggs are both great and should not be avoided imo. Things to avoid would be vegetable oil and other frying oils. In fact, avoid fried food if you want to make it easier. Limit sugar consumption.

However, by the way you're eating, I don't think I should be telling you what not to eat.

[i$e]

Everything HoL told you is right.

You need to find your maintenance caloric level first. 15 x bodyweight is a good starting point. So you're 207, meaning you're going to need roughly 3100 calories to stay at the same weight. So given that you're trying to lose some of that, I'd go with HoL's suggestion of eating 2500 cals a day, equating to a -500 caloric deficit which should yield 1-1.5lb of fat loss per week.

Don't make the mistake of thinking that if you eat as much under maintenance as possible, you'll lose more fat. You won't. In fact, your body will cling onto it much more easily as it thinks you're starving! 1100 is FAR too low. 2.5k as a starting point; weigh yourself weekly.

Good foods to eat off the top of my head ~ Oats, Eggs, Lean Meats (Chicken, Trimmed Steaks etc), Pasta, Rice, Milk, Vegetables, Fruits, Tuna, Salmon, Almonds etc

Just eat as clean as you can. Avoid junk.

You're going to want to do weights whilst your doing this also. It speeds the process up and promotes fat loss and not muscle loss. A good macro-nutrient ratio is 40% protien, 40% carbs with 20% fats (over your daily caloric intake). So thats 1g of protein per 1lb of LBM (Lean Body Mass; Weight minus Body Fat).

Eat plenty of HEALTHY fats. Omega 3 & Omega 6. Almonds, Walnuts, Salmon are king. Fish oil capsules are great. They have many benefits.

A good link for you ~

http://forum.bodybuilding.com/showpo...&CJPID=3176257

Sorry I'm rambling. I just woke up so couldn't be bothered to structure this properly.

[Ghetto Anthony]

Thanks a lot fellas. Snacking on a bowl of Granola and eating some Greek Yogurt. I'll aim for at least 2000 today even though it's an offday for me. I know it doesn't mean much, but when I weighed in this morning I was at 206.8.

Almost a fucking pound. I FUCKING LOVE THIS SHIT.

[i$e]

Water weight comes and goes.

[Ghetto Anthony]

Fine bro, I'll only weigh myself once a week then.

[i$e]

Yeah, once a week at the same time in the morning. After piss, before food.

Write it down. If you're losing a 1-2lb's each week then stay at that caloric level.

Good luck.