10-12 week diet program

mackenj27 · 08-24-2005, 12:41 AM

I've been working out religously for 3 and a half months now. And I want to get a diet that will help me burn fat and tone muscle is there anyone out there that can put a solid one together for me...I ahve tried many and heard people on here were very good

**dbflgirl** · 08-24-2005, 12:50 AM

Why don't you read the stickies in this forum and then draft a plan that we can critique?

You gotta be willing to do some of the work

**Peaked_18** · 08-24-2005, 12:51 AM

How much do you weigh?

How much can you afford?

Do you use supplements?

mackenj27 · 08-24-2005, 01:38 AM

weigh 190
willing to spend some money
do use supplements

**Peaked_18** · 08-24-2005, 02:52 AM

I would go with a simple base to start out on and then when you reach a plaetu go the extra step and increase protein, carbs, and fats later on.

Protein - 1.5g per lb. of body weight
Carbs - 2.5 per lb. of body weight
Fats - .45 per lb. of body weight

Eat 7 meals a day, 2 workout meals, 5 regular meals.

What time do you wake up?

mackenj27 · 08-24-2005, 07:00 AM

I wake up between 7-8 every morn except wend my only day off i sleep in till 10

**Peaked_18** · 08-24-2005, 04:01 PM

Meal 1: 7:30AM
Meal 2: 10AM
Meal 3: Noon
Meal 4: 2PM
Meal 5: 5PM
Meal 6: 7PM
Meal 7: 9:30PM

I don't know when you workout, so tell me how this looks so far and try and add pre-workout and post-workout in there. So it will total up around 7 meals and then we can get the foods in.

**schroeder** · 08-30-2005, 10:38 PM

Jay, start out by eating your normal diet for a couple of days. While you're doing it make sure you count your calories. I know that's easier said than done....but make it happen. Lets say you eat at fast food joint...ask for the nutrition facts for what yu're eating...just read the labels....if you have to check out some online guides...google it and you should be able to get the caloric content of anything you can imagine. Let's say you take in between 3200 and 3700 calories a day....drop it 500 for a couple of weeks. if it doesn't do the trick cut it 750....even 1000. This is what people mean when they say "cutting".

That's the first step in creating a diet in my opinion. Count your calories for 3-4 days and post your results......we'll all be able to help you out quite a bit more after that.....

**powerman2000** · 08-31-2005, 01:40 AM

http://www.abcbodybuilding.com/fatlossdiet.php

**schroeder** · 08-31-2005, 01:45 AM

Quote:

Originally Posted by powerman2000

http://www.abcbodybuilding.com/fatlossdiet.php

damn powerman....good stuff

do you think cutting 500 is too steep to start with?

**powerman2000** · 08-31-2005, 02:08 AM

Quote:

Originally Posted by schroeder

damn powerman....good stuff

do you think cutting 500 is too steep to start with?

Maybe yes, maybe no.

Try it and see how it works for you. I personally like to start with a 500 cal reduction and then another 500 when I start to plateau.

08-24-2005, 12:41 AM	#1
mackenj27 New Member Join Date: Aug 2005 Posts: 3 Recipes: 0 Rep Power: 0	10-12 week diet program I've been working out religously for 3 and a half months now. And I want to get a diet that will help me burn fat and tone muscle is there anyone out there that can put a solid one together for me...I ahve tried many and heard people on here were very good

08-24-2005, 07:00 AM	#6
mackenj27 New Member Join Date: Aug 2005 Posts: 3 Recipes: 0 Rep Power: 0	wake up I wake up between 7-8 every morn except wend my only day off i sleep in till 10

08-30-2005, 10:38 PM	#8
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Jay, start out by eating your normal diet for a couple of days. While you're doing it make sure you count your calories. I know that's easier said than done....but make it happen. Lets say you eat at fast food joint...ask for the nutrition facts for what yu're eating...just read the labels....if you have to check out some online guides...google it and you should be able to get the caloric content of anything you can imagine. Let's say you take in between 3200 and 3700 calories a day....drop it 500 for a couple of weeks. if it doesn't do the trick cut it 750....even 1000. This is what people mean when they say "cutting". That's the first step in creating a diet in my opinion. Count your calories for 3-4 days and post your results......we'll all be able to help you out quite a bit more after that..... __________________ Live from Baghdad! Ich bin gross und stark!

08-31-2005, 01:40 AM	#9
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,247 Recipes: 0 Rep Power: 203	http://www.abcbodybuilding.com/fatlossdiet.php __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

08-24-2005, 12:50 AM	#2
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Why don't you read the stickies in this forum and then draft a plan that we can critique? You gotta be willing to do some of the work

08-24-2005, 12:51 AM	#3
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	How much do you weigh? How much can you afford? Do you use supplements?

08-24-2005, 01:38 AM	#4
mackenj27 New Member Join Date: Aug 2005 Posts: 3 Recipes: 0 Rep Power: 0	weigh 190 willing to spend some money do use supplements

08-24-2005, 02:52 AM	#5
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	I would go with a simple base to start out on and then when you reach a plaetu go the extra step and increase protein, carbs, and fats later on. Protein - 1.5g per lb. of body weight Carbs - 2.5 per lb. of body weight Fats - .45 per lb. of body weight Eat 7 meals a day, 2 workout meals, 5 regular meals. What time do you wake up?

08-24-2005, 04:01 PM	#7
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Meal 1: 7:30AM Meal 2: 10AM Meal 3: Noon Meal 4: 2PM Meal 5: 5PM Meal 6: 7PM Meal 7: 9:30PM I don't know when you workout, so tell me how this looks so far and try and add pre-workout and post-workout in there. So it will total up around 7 meals and then we can get the foods in.