summer diet advice needed

[Guest]

so ive sorta promised myself i want abs this summer for alot of different reasons ive never had fully defined abs im a harsh jugde of them in my peak i had maybe a 4 pack some people called it a six pack but i light 1 but ive took alot of time off and put on a big belly........... soo anyways i need advice this is the first time im going to achually count calories/ portion sizes i figure ill be around 185lbs by the time i get a nice set of abs so im wondering how many calories a day should i be eating thats all i need help with i can put together a diet formyself. ill be doing circite weight training aprox 40 mins long 4 days a week and ill hopefully get up to 4 days a week of cardio 45 mins. so anyways to make a long story short how many calories a day should i be eating im about 200lbs now id i figure ill be at 185 by the time i get abs

 

[Rocky07]

well bro u cant just count calories...lots of body builders hardly drop calories on their cutting diets--they just change foods.
i can tell u the same thing evryone esle will most likely but
stick to grilled chicken, and fish, brown rice, blackeyed peas and such--basically whole foods. with such a high heart rated workout mixed with 30 mins cardio too id try to eat around 200-220 g carbs a day and about the same in protein. and try to get most of those carbs before u workout (unless u workout bright and early cause that would be very hard)
make sure u get some omega 3 as well to help shed that fat.
thats about what anyone else is gonna tell u for the most part bro--goodluck!

 

[Guest]

i know what foods to eat but if u eat 10 000 calories of chicken and 10 000 calories of french fries( im just using extremes) there will be a difference cause of thermogenic value and maybe insulin response but not a huge 1 counting calories can help keep you on the right track and im not saying im going to be droping them alot but i know there is a general rule of thumb of calories per lean pound of body mass i know some1 will chime in with it

 

[liftsiron]

To get super ripped multiply your weight in pounds by 10. That's your calorie allowance for the day. Keep protein around 55 to 60% of calories carbs 25 to 30% and fats under 15% of total calories.

 

[Guest]

thanks lift thats exactly what i wanted to know now is that multiply my total weight or lean weight or weight i am now or weight that i think im going to be or want to be?

 

[reps]

thanks lift thats exactly what i wanted to know now is that multiply my total weight or lean weight or weight i am now or weight that i think im going to be or want to be?

each week you will change it as you lose the pounds.

ie 250*10=2500
245*10=2450
235*10=2350

and so on and so forth
goodluck

 

[reps]

also i would like to add that doing some aas during this harsh diet will help u not lose as much muscle

 

[liftsiron]

thanks lift thats exactly what i wanted to know now is that multiply my total weight or lean weight or weight i am now or weight that i think im going to be or want to be?

Reps has you covered!!!!

 

[Guest]

thanks that makes perfect sence to me excellent info i dont think im going to do any aas until near the end of the cutting so it will help me get all the way there and maybe even put on a lil size i was thinking of doing some primo and prop with a side of v and tbol lol

 

[Guest]

id like to thank you both again really appreiciate it

 

[Scott21]

Multiply your weight by 1.5lbs. Take that much in protein. Divide those meals into 6 meals Take half your weight in carbs. Divide it in morning Pre workout and post workout meals only. The other three meals, keep it pro/fat. For instance 6oz steak and salad, 5 whole eggs with salad, etc. The pro/carb should can be 6oz. lean chicken, 8 egg whites, 6oz tuna, etc.

For example

Meal 1 8 egg whites half a cup of oats

Meal 2 6oz salmon or steak

Meal 3 (Pre workout meal) 6oz lean chicken breast half cup of oats, 6oz potatoe, or 4oz of rice (cooked weight)


Meal 4 Post workout 35-40 grams of protein shake plus 50 grams of fast or slow acting carbs.


Meal 5 5 whole eggs + salad

Meal 6 45 grams protein shake with one tblspn natty peanut butter.


Use cardio at your own discretion.

 

[reps]

thanks that makes perfect sence to me excellent info i dont think im going to do any aas until near the end of the cutting so it will help me get all the way there and maybe even put on a lil size i was thinking of doing some primo and prop with a side of v and tbol lol

i wouldnt count adding size bro cus that isnt your purpose here your purpose is to cut up and get lean so adding mass isnt gonna happen on this much calorie restriction. you use the aas to keep the muscle from not wasting (body using it for energy)
u may look bigger when ur done but you will lose weight and some size
so use a cycle while dieting and u will keep most of your muscle and get harder

 

[Guest]

ill let you guys know how everything is going so far so good soundds stupid but i already feel like my stomach got a tiny bit smaller lol..... i weighed in yesterday at 204. at the end ill see if i can get some pics of me close to my worst and then post pics of how i look at the end of this diet

 

[mrhtbd]

Dude, a big part of abs is getting rid of the bulk in your intestines. Get "Stevia Balance" take two packets daily mixed with water, cereal, tea, milk, whatever, and watch your midsection dwindle.
Proof is in the pudding they say, right? So go to members pics and look at my recent transformation, especially around the waistline. Using "Stevia Balance" for five months helped reduce my waist from a 40 to a 34, and guess what, I acually discovered the abs I worked so hard to get but forgot they even existed.
Also, in the first five months of this regimen, I only went to the gym 6 times. That's it, 6 times in 5 months.
Course, as you can see by the pics, I have visited the gym a bit more in the last 5 months.
Go for it.
Oh yeah, I did a google search and bought a box of 100 packets for $9.99, plus shipping. I got three boxes and still have 3/4 of one left. I found that once I got the waist down and tweeked my diet, I didn't need it as much, but now I'm feeling a bit swelled in the mid-riff, so I am going to take 2 pack/day 5 days/week and see what's up.
I am determined to be ripped and jacked for this summer. Are ya with me? Anyone? Helllooo? Ok, well, guess you're not up yet.
Coffee's brewing...

 

[Guest]

lol yeah ur transformation is awsome!!! what exactly is this stevia balance? is it one of those things that just makes u shit everything thats in ur intestines out?

 

[Rocky07]

you can google it bro....i did, lol i still wasnt able to figure out what it is but i only took a second to scan over what it was

 

[mrhtbd]

lol yeah ur transformation is awsome!!! what exactly is this stevia balance? is it one of those things that just makes u shit everything thats in ur intestines out?

It's got inulin, which forms a gel in the colon, making it easier for stool to move easily. It doesn't give the runs, but it is so easy to go and the movements are long. Doesn't take more than 2 days at 2 paks a day to notice a difference.
Also it has silica, whic is a very common mineral. The silica particles are flat ans slide by each other. This enhances the inulin effect to help empty the colon effectively. It is an old trick in bodybuilding.

 

[Alkatraz]

To get super ripped multiply your weight in pounds by 10. That's your calorie allowance for the day. Keep protein around 55 to 60% of calories carbs 25 to 30% and fats under 15% of total calories.

Could I use this formula if I am 145lbs 7% bf. I ask because I have a buddy who is interested in doing a local show in November. He really wants to lean out but those numbers seem low for someone with those numbers. I know he is a small dude and could stand to put allot of mass on but he is not at the point. What do you think

 

[liftsiron]

Could I use this formula if I am 145lbs 7% bf. I ask because I have a buddy who is interested in doing a local show in November. He really wants to lean out but those numbers seem low for someone with those numbers. I know he is a small dude and could stand to put allot of mass on but he is not at the point. What do you think

7% is low I would try bwt X 12 and see how that works.

 

[Alkatraz]

Thank for the help. You guys seem real squared away and willing to help I appreciate it. The x10 is awesome for me I am 195lbs and 12% I have 9 weeks left of a 12 week cutting cycle. I started at 17% but I have seem to hit a sticking point last week. Right now I am consuming around 2100cal and cycling carbs Mon>50g Tue-Fri 115-125g and Sat-Sun 350g my protein stays constant at 250-280g and fat is between 50-70g constant. My carb source has been brown rice, oats, yams, and dextrose for post workout. I am thinking about dropping the Rice and as one of the vets suggested front loading my carbs my protein is chicken, tuna, and eggs. My fat comes from the eggs and Omegas. My goal is to get to 4% and then start the 7 day contest prep. Im not looking to do a show right now. This is a test run for me. I want to see how my body does and then go from their. What do you think?