[tighteyez]

Hey people hows it goin. i just finished skool and i am lookin to hit the gym hard. ive been lifting at skool for a couple years now. I need help with a diet to help me cut weight. Im about 5'9" and 86kgs not sure bout body fat. atm my meals per day are;

meal 1 - bowl ceral/ toasted sandwiches
meal 2 - chicken sandwichs wit mayo n lettuce
meal 3 - can of tuna
meal 3 - sum lean meat and veges

wuld hav a few snacks durin the day

any help would be awsome

[glutestriation]

Welcome dude!
Everything looks cool, but I think you should have for breakfast some eggwhites, about 6... and a slice of bread... I see you'r going low on carbs and high on protein, so that's good. Try to keep it that way with your snacks during the day. Also you sound like a pretty big guy, so consider eating a bit more. Keep carbs low.

[andrew2007]

The meals you have listed are great. The protein content is high in your meals which should do you good.

[MetalMX]

Add EFA's, like Flaxseed Oil to your protein shakes. Trust me Flaxseed Oil will get you lean it directly causes fat burning and helps with a load of things like energy, hair and skin etc. They also spare muscle mass when cutting and being on a low carb diet, increase testosterone and help muscles recover. Im taking 3 Tablespoons a day in my protein shakes you could probably take 2-3 Tbs it would do you a world of good.

[skeptic]

nice one ^^

[Freak]

Read this and apply:

Yes all clean. Do not set a bodyweight goal without setting a body fat goal too. Otherwise you focus too much on the number and gain fat in order to reach your goal.

Make a definitive goal and also state when you want to achieve it. This goal should be realistic to build your confidence and as you proceed your goals can become more of a stretch and they will push you instead of depress you.

Start by tracking everything you eat/drink for an 5-7 days. Take the average of your total calories, grams of protein, carbs, and fat. This is your baseline and is very important.

From here increase your calories by 500/day. This is your target caloric intake.

You want 1g/lb of bodyweight. No more, no less.

You want simple carbs when you first wake up and after your workout. The rest of the day you want complex carbohydrates.

Your total caloric breakdown should be 50-60% carbs, 20-30% fat, and 1/lb of bodyweight for protein.

You want 7-8 meals/day. This greatly increases absorption. Cook your meals in advance and it would be very helpful if you can afford it to purchase a rice cooker. Stick to fresh/frozen foods when possible. (try to avoid canned products).

Fat should come primarily from unsaturated sources.

Buy a few (1) gallon jugs of water. You want to consume 1 gallon/day. This may seem like a lot but its not.

Good foods are:

Protein: round steak, salmon, tuna, chicken breast, turkey, milk, and whey protein.

Carbs: oatmeal, sweet potatoes, yams, whole grain pasta brown rice, fruits.

Fat: Olive oil, unsalted almonds, flax seed oil.

Vegetables can and should be sprinkled throughout your diet. I like broccoli and asparagus best.

Calories per gram:

Protein: 4
Carbs: 4
Fat: 9
Alcohol: 7

You should avoid alcohol as it reduces protein synthesis and dehydrates you.

For the next 4-5 years forget steroids even exist.
As far as supplements:

Don't buy Muscletech. A good supplement stack is:

Creatine Monohydrate, whey protein, flax seed oil, bcaa's and a general multi-vitamin.

Get your body fat determined and take measurements of your body. Also take monthly pictures in a variety of poses. This is one thing many of us forgot to do and greatly regret.

Get some of your favorite quotes and keep them around your room. Check out some of our pics/vids and use them for motivation. If you are having problems don't quit or get depressed you can come to the dungeon for support.

[skeptic]

awesome post freak!!!

[TyrVadir]

hey there after reading the whole thing i realised that i have some questions seems like the place to get answers

first of all i was wondering what "cheat" days and foods are

second of all im sitting around 100kgs and i dont kno just how much bf although definition wise there is a fair amount that u can see and i was wondering how many carbs is enough?? and for cheat days??

at the moment im cutting off excess bf and staying lean till october next year when i compete

[Freak]

Get your bf tested. Preferably hydrodensitometry (underwater weighing) or get calipered - 7 site test - take 5 measurements for each site and then take the avg. of each.

Cheat days are days when you want to have a small slice of ____ junk food that is not on your diet. You should not have a cheat day imo when you are on a cut.

Read Layne's sticky in the nutrition section.

[Freak]

5 min reply... not bad. Need to try and keep it under 3

[chrispghmuscle]

Excellent response freak.

[craig2k7]

imma prolly gunna try this diet but with the suggestions

what cud replace the can of tuna fo the third meal??

coz imma not to keen on it....

and when you say lean meet to you mean like steak, lamb, pork? and instead of meat every night could i some how change it so its abit more exciting?