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**BBAddict** · 11-19-05, 08:40 PM

Well, in general, I would keep your caloric intake to about 500cals less than your active metabolic rate. For now, I would just focus on eating clean good sources of carbs, protein and fat at perhaps a 40/40/20 ratio. There are numerous posts in the nutrition section on examples of diets and the proper sources of macronutrients--read up and post a sample diet for critiquing. Focus on eating no less than every 3 hours, tapering the carbs back toward the end of the day. Good nutrition is the first step, the ergogenic aids would come later.

**Coprolith** · 11-24-05, 12:41 AM

-First things first: 100 lbs. is a lot to lose, and it's going to take while. Even with good diet, good training, and lots of self control, you shouldn't expect it to take any less than 18 months to get where you want to be. If it takes less, great, but don't bet on it. You're going to have to change your lifestyle, not just diet for a little bit.

-500 Calories below maintenance. Not too many over, not too many under.

-For gradual fat loss (and trust me, you don't want to lose it quickly. Loose skin ain't pretty :D) you don't need to cut out any major macronutrients. Just concentrate on improving their quality. This means that your carbs should be high-fiber, slow-digesting, and starchy. Vegetables, whole-grain breads, beans, and oatmeal are all excellent choices. Concentrate on unsaturated fats like olive oil, fish oil, Enova, nuts, and lean meats. Keep your protein intake up. This doesn't mean that you have to chug protein shakes all day, but try to eat lean meats (chicken, fish, lean beef every now and again) a few times every day. I've actually written an article about how to make sure your grocery shopping trips are healthy here if you're interested.

-For your duration of diet, like I said, don't expect anything less than 18 months, however, every two months or so, take a week and eat at maintenance. Don't go crazy and binge, but eat maintenance calories of healthy food. This will help to keep fat loss going and prevent too much of a plateau.

-For gym, lift heavy weights: this means if you can lift something more than 8 times in a row, it's not heavy enough. Try to do 5 sets of 5 reps such that at the end of each set, you might be able to do one more rep, but no more. Cardio is a good idea, but sprinting is even better for fat loss. The general principle is to run as hard as you can for about a minute, then walk around and catch your breath for 2 minutes, then repeat 8-10 times.

-For this long of a diet, stimulants aren't too advisable and your diet is most important, but there are a few things you can add. You can pick up fish oil for very little money in online stores, and 10-20 capsules every day will accelerate fat loss and has plenty of other nice health effects. I would also recommend SesaThin; it's a sesame lignan that accelerates fat loss, improves cholesterol, reduces inflammation, and works synergistically with fish oil. Drinking green tea (sugar free) is also good for fat loss. Once your diet is in check and you're on your way, if you want to add something, then H.E.A.T. Stack is non-stimulating, helps control appetite, and would probably work well with your long-term fat loss at half or full dosing. Just like with calories, if you use H.E.A.T. you should take a couple of weeks break from it every 2 months or so. SesaThin, Fish Oil, and Green Tea do not need to be cycled like this, though.

Good luck, man. Keep at it, work hard, and in time you can transform your body.

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Diet ? please help

Diet ? please help

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