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gettinswoll1216 · 06-21-2007, 07:07 PM

I am about 6'3, 245lbs. I want to get to about 235-238, but with a little less BF% (I'm not really sure about mine now, but I know its higher then I want it to be). I lift regularly(4-5x/week) and run on a pretty regular basis(2-3x a week, about 15 minutes of good paced running). I've tried a couple of diets but always seem to run out of energy when I'm on them. Can anybody reccomend a diet that will help me drop the weight and fat, but keep the muscle and still have good energy?? I need any help I can get, so anything you guys got would be great.

ENIGMA · 10:03 PM

40% carbs 40% protien and 20% fat is a good starting point if your not sure exactly where you need to be. Make sure you are getting your carbs, usually when people are low on energy either carbs or sleep is lacking. Its not hard to lose weight but to keep muscle you will have to be fairly strict on your diet/training/sleep regimins. When i was first starting out training i got a fitday.com account and kept strict count of all my calories, and it breaks down your protien/fat/carbs for you. If you sign up there, just go in and put all the food/drinks you consume into the custom food area so it saves it and you can just select the food you are eating. Also i HATE running for a cardio cardio workout. Not only is it boring to me, but i dont seem to see great results with it. A good way to get a different cardio workout(i also enjoy it more) is to do HIIT cardio training(high intensity interval training). Its pretty simple you basically do a period of high intensity training then a period of low intensity training(back to back). Its hard to do on a treadmill, but can be done on machines such as elipticles or stationary bikes fairly easy. Or if you are like me and hate cardio machines you could do sprints outside, or get a punching bag and do 30 seconds on 30 seconds on(or a variation). If you go balls out on the high intensity parts it will kick your ass the first few times you do it. And i feel for me it gives me greater results. Think of it as comparing sprinters to long distance runners. Typically sprinters will have a pretty built physique and long distance runners will be somewhat skinnier and that is highly due to the type of training/competing they do. Good luck, and if you have any more questions just ask!

gettinswoll1216 · 06-22-2007, 04:20 AM

thanks alot for the help man. i just had no idea where to even start. ill let u know how it goes!

gettinswoll1216 · 06-22-2007, 04:29 AM

k on that site, how do u add protein shakes? i couldn't find them in the list, and obviously thats big on affecting my protein.

**Sampson** · 06-22-2007, 12:09 PM

Quote:

Originally Posted by gettinswoll1216

k on that site, how do u add protein shakes? i couldn't find them in the list, and obviously thats big on affecting my protein.

First login, then on the left it says like:
Search
Browse
Add Recent
Add Custom

Click the Go button next to add custom, then insert all the nutritinal values. Then save nutritional food. Then go back to that first page and click the pulldown menu that has your custom foods in it. Click Go. Should be all there is to it.

gettinswoll1216 · 06-22-2007, 05:54 PM

thanks jordan

**snakemw** · 06-23-2007, 11:49 PM

A CKD or CTKD are a great way to lose fat and maintain mass.

gettinswoll1216 · 06-25-2007, 04:00 AM

whats that? any reccomendations?

**snakemw** · 06-25-2007, 08:15 AM

Cyclical Ketogenic diet and Cyclical Target Ketogenic diet.

CKD - is basically No CHO's during the week and a CHO- reload on the weekend. Much more in depth but the basic description.

CTKD - is the same thing except you "target" some CHO's around your workout.

**dinoiii** · 06-25-2007, 01:58 PM

Ahhh man snake, no reference...no love...tisk, tisk.

Now, the cavalry has arrived and all hell's bouts to break loose.

Soon, but I am just browsing right now seeing what's up over here... misfitin' for the most part.

D_