i got a question

[qbanplaya56]

i started my diet about a month ago i started losing weight then i started taking ripped fuel and gaine the weight back. i run for about 30min in the morning on an empty stomach. how many meals should i eat throuhout the day. also i wanted to know ur thought on oxyvar its made by gaspari. i bought some of it before they banned it. ive been lifting for about 2years i want to loose some bodyfat. is 30min of cardio aday enough.ive tried many differnet things but nothing works. thanks

[SloppyJo]

diet is the key to losing weight... search around a bit theres plenty of info on good diet, and your gonna wanna eat about six meals a day... and i like doing interval training for cardio instead of a long period of walking/jogging

[BBAddict]

Originally Posted by SloppyJo

diet is the key to losing weight

Post your diet and we can help find where you could make improvements.

[qbanplaya56]

alright guys heres somehting i threw together really quick.im at work so i cnat really look to much right now but let me know if im on the right track
8am
meal 1- 5 egg whites
10am
protein shake 2scoops 42gprotein
12am
chicken breast with a veggie
330pm
cup of fruit
600pm
chicken or,red meat,or fish and a veggie
930pm
protein shake post wo

[SloppyJo]

Originally Posted by qbanplaya56

alright guys heres somehting i threw together really quick.im at work so i cnat really look to much right now but let me know if im on the right track
8am
meal 1- 5 egg whites
10am
protein shake 2scoops 42gprotein
12am
chicken breast with a veggie
330pm
cup of fruit
600pm
chicken or,red meat,or fish and a veggie
930pm
protein shake post wo

ok first of all you got no carbs in the morning... throw in 1/2 cup of oats in meal one, same thing at meal 2... and the cup of fruit isnt gonna help if your lookin to lose weight, too much sugar, id make it tuna and maybe a sweet potatoe or rice. you should also throw in some fish oil or flax oil to get some good fats in with meal3 and meal5... almonds are also a good snack to have with your meals... another thing is you need some carbs pwo, i usually drink about 10oz of OJ because of the vitC too, i would also maybe eat a can of tuna or some cottage cheese about 30-45 mins after workout before you went to bed... seems like your not eatin enough

[qbanplaya56]

is it ok that i eat right before i go to bed. i have always been told not to eat after 6pm. i thought that i wasnt eatin enough to but everytime i get hungry it time to eat again but when im done eating im not as full as i was before i started the diet. im so confused. im gonna jump on this diet tommarow. thnks for the help ill keep u posted

[shortz]

Originally Posted by qbanplaya56

is it ok that i eat right before i go to bed. i have always been told not to eat after 6pm. i thought that i wasnt eatin enough to but everytime i get hungry it time to eat again but when im done eating im not as full as i was before i started the diet. im so confused. im gonna jump on this diet tommarow. thnks for the help ill keep u posted

When you are dieting, one of the last things you want is a high carb meal. A light snack and protein is best. Your shake is ok for before bed. You may want to opt for either a real meal or a slower absorbing protein, like casein. Drink the shake earlier.

Your diet does not look too bad. What are your stats and body fat?

[qbanplaya56]

im 5'10" and i way about 210.i started out at 225 about 31/2weeks ago. im onl;y 18 and i max out benching at 305,bf i would think its in the low 20s.

[qbanplaya56]

i just did my bodyfat its at 24%

[Goosteady]

Originally Posted by qbanplaya56

im 5'10" and i way about 210.i started out at 225 about 31/2weeks ago. im onl;y 18 and i max out benching at 305,bf i would think its in the low 20s.

That's a decent bench. How long have you been doing resistence training? You're hungry a lot because your body is probably craving food to feed those strength gains. Try getting in more complex carbs. And cut out that fruit unless it's PWO.

[BBAddict]

Originally Posted by Goosteady

And cut out that fruit unless it's PWO.

Even if it's PWO, there's better sources of carbs if you're concerned about losing some of that fat. Fruit is primarily fructose, which refuels liver glycogen, not muscle glycogen. Dextrose/maltodextrin is much better PWO.

[Goosteady]

Originally Posted by BBAddict

Even if it's PWO, there's better sources of carbs if you're concerned about losing some of that fat. Fruit is primarily fructose, which refuels liver glycogen, not muscle glycogen. Dextrose/maltodextrin is much better PWO.

True that.

[qbanplaya56]

my football coach at school put me on a lifting programs and my bench went up 30lbs in like 5wks. i stopped doing that workout and changed it to high reps lower weight. where would i get the dextrose and how much should i take.im going to do some research on that. should i be taking milk thistle for my liver because of the high protein diet? thanks for the help

[BBAddict]

You can get the dextrose from Power Nutrition. I take about 25gms dextrose (2 heaping tablespoons) and 25gms maltodextrin pwo with 1 scoop of ON whey protein.

Dextrose: http://powernutrition.net/product_in...roducts_id=500
Maltodextrin: http://powernutrition.net/product_in...roducts_id=138

I don't think you necessarily need milk thistle if you're not taking anything besides whey and other natural supplements.

[qbanplaya56]

thanks for the links. i know im still young but is there anything else i can take besides ripped fuel. im also bought flax oil to take.i was thinking about clen. what do you think?

[BBAddict]

I'm sure that with the right diet and the right kind and amount of cardio, balanced with lifting you can get the bf down without clen. Diet is #1--have you calculated your BMR?
I'm not a huge fan of ripped fuel. I do like Chizled or Ephedra/Caffeine stack. I also recently used a form of the Anarchy Stack with my Dad and he lost about 15lbs in 3weeks (he also used Chizled, green tea and exercised).

[qbanplaya56]

my BMR is 1845.

[fog_hat1981]

Originally Posted by qbanplaya56

my BMR is 1845.

That seems to be on the low side - I would guess with your stats that your BMR should be about 2100-2200 and you still have to figure your activity and thermic food index levels to see what your diet should really consist of.

[BBAddict]

Originally Posted by qbanplaya56

my BMR is 1845.

That definitely sounds way too low. Use the formula in this thread an let me know what you come up with. It is a more accurate formula than most.
Basal Metabolic Rate for Gaining/Losing Weight

[qbanplaya56]

i got 3580 with that thread. does that sound right i got confused

[BBAddict]

Originally Posted by qbanplaya56

i got 3580 with that thread. does that sound right i got confused

I just approximated and got about 3530 for you, so that should be about right. That means that to lose weight and minimize muscle loss you should eat about 3000cals/day. Given your weight, I would say that somewhere between 200-300gms (800-1200 cals) of protein a day would be sufficient. The rest should come from carbs and healthy fats. That would mean something like 350gms (1400cals) of carbs and 60gms (540 cals) of fats. Of course timing and source of these nutrients is also very important.

[qbanplaya56]

thanks for the help. so im close to those numbers with my current diet or should i change something. i dont think im gettin that many carbs in.

[BBAddict]

If what you posted is your every day diet, I would guarantee that you're gonna lose significant muscle mass-there's not many cals there. I would definitely suggest adding some carbs in the form of rolled oats, sweet potatoes and brown rice early in the day and then cut them back toward evening and introduce some of the fats later in the day. If you don't get enough cals, you're body thinks it's starving and it does everything it can to store energy, which is not what you want. Slight deprivation is the key.

[fog_hat1981]

This is your original BMR number. Now you have to take that number (2,184.07) and multiply it by your activity factor, which we said was moderate, so thats .5.

2,184.07(.5)= 1,092.04. This is your activity factor caloric expenditure. So you must add this to your original BMR number.

2184.07 + 1,092.04 = 3,276.1. Now on to the final step which is figuring in your thermic food effect. You take this new number and multiply it by .10.

3,276.1(.10) = 327.61. Now you add this new number to the previous number:

3,276.1 + 327.61 = 3,603.71 This is your basal metabolic rate.

So what does this mean? Well we know that 3500 calories equals one pound of fat. So, if you want to lose 1 pound of pure fat a week take your BMR #, 3,603.71 and substract 500 from it and you get 3,103.71. So why 500 calories? A 500 calorie decrease from your daily caloric intake will equal 3500 calories in 1 week. 500 x 7 = 3500 calories. You would beed to consume 3,103.71 calories a day to lose 1 pound of fat a week.... but this is without any cardio or any supplement benefits.

So by adding green tea, caffeine, ephedrine, clen, etc. you're obviously going to expend more calories thus speeding up your basal metabolic rate.

You must be careful not to put yourself in a great deficiency and then do all your cardio and include a fat burner/stimulant. Then becomes a risk of burning muscle, which we all know in our sport is the devil.

2100-2200 would be your original BMR before factoring in your activity levels and thermic food index. Remember that 3500-3600 is what it will take for you to maintain the weight you are currently at - WITHOUT FIGURING IN THE RECENTLY ADDED SUPPLEMENTS, FAT BURNERS AND EXCERSISE REGIME. I would tell you to make a very strict diet similar to what BBAddict outlined but start out at the 3500-3600 mark before you start cutting off too many calories. See what effect the 3500-3600 mark has on you with your new routines and STRICT diet and then tweak the number of calories you need to cut after you see how your body reacts.

Post your PROPOSED diet and workout plans and let some folks give you some feedback as to what would work the best etc...

[qbanplaya56]

ok right now im eating
meal1- 1 cup of oatmeal and 3-5 eggwhites
meal 2- protein shake with oatmeal
meal 3- chicken and a veggie-flax oil
meal 4- tuna and brown rice
meal 5- chicken,steak,or fish and a veggie
Meal 6 pwo- protein shake 42g and 8oz of oj
i do cardio for 30-40 min a day and lift lower weight hig rep. 4 sets 12-15 reps
chest-flat bench incline decline flies
back-pulldowns rows reverse flies
bis-curls with the staight bar curls with dumbells concentrations
shoulders-shoulder press arm raises in front and on the side seated arm raises
tris-pulldowns dips skull crushers
legs- squat ext curls leg press calf raises

[Shibby]

Going by what you have listed here's some of my opinions.

meal1- 1 cup of oatmeal and 3-5 eggwhites

I would get a little more protien in here. Maybe about 20g from a shake or some lean meat. Your body is starving for food since you have slept for like 8 hours.

meal 2- protein shake with oatmeal

If you used a shake in meal 1 put some lean meat here.

meal 4- tuna and brown rice
meal 5- chicken,steak,or fish and a veggie

Switch these two meals since you are going to want to have carbs pre workout also.

Meal 6 pwo- protein shake 42g and 8oz of oj

Can you stay up 30 or 40 more minutes and get a some lean meat in before you go to bed?

[shortz]

Originally Posted by fog_hat1981