Quote (SKCRaynor @ Apr 1 2013 09:19pm)
Hello there. I'd be glad to help you.
The first thing you need to do is calculate your BMR. Based on what you told me, if you are sitting at 204, or 240, there is a large difference in calories, so I need to know which weight you actually are lol.
Secondly, go online and calculate your BMR directly - do not calculate based on activity level, just use resting BMR.
Once you get your BMR, IE: 2,500 calories a day, you are going to want to shoot for 500 cals underneath that, and add around 1 hour of intense exercise per day. That would mean 2,000 cals a day + 1 hr of exercise. On non-workout days, you would want to shoot for around 300 cals under that (1,700 cals). Remember, these calorie numbers are EXAMPLES. I need to know your exact BMR to continue properly.
Anyway, as far as type of diet goes, you want to minimize carbs, increase protein, and keep fats at a reasonable level. A good rule would be 40% protein 20% carbs 40% fats (with regard to calories, not grams) - remember fats are 9 cal per gram, protein/carbs are 4 cal per gram. You can also do 40/30/30, or 40/25/35. Basically keep the carbs down!!
With regard to fat, stay away from saturated and trans fat as much as possible (has nothing to do with fat loss, but rather cardiovascular health), and indulge in unsaturated fats.
Drink at least 1-1.5 gals of water per day, and eliminate sugar from your diet!!
With regard to exercise, yes, you want to be able to burn as many calories as possible while training. In order to do this, less rest between sets, more volume, drop sets, breakdowns, and just general punishment is required. You are going to condense as much possible exercise into a regular training time as you can.
I would recommend exercising 6 days a week on this plan for optimal fat loss.
Lastly, you really need to be measuring the foods you eat and not estimating. Estimating usually grossly miscalculates calories, resulting in an unwanted surplus.
Get back to me with your BMR and I'll see what I can do for you from there.
Quote (ZX6R @ Apr 2 2013 02:11pm)
thank you so much for the quick and in-depth respose man, i used 5 different calculators and averaged them and i ended up 2041 ( not based on activity level ), i'm 6'1 205 lbs large frame this number seems small to me but i mean if 5 calcuators average at this then thats what im gonna stick with.
sorry for double post, but by 2041 being small i meant plus the -500 calories you mentioned which would give me 1541 a day, unless i'm doing something wrong i'm not sure
i was also thinking about adding in cardio before AND after my actual workouts but then i thought if i did before i'd drain myself and wouldnt benefit from the actual workout.
This post was edited by ZX6R on Apr 2 2013 03:49pm