fat c*nt recomping diet

[startinfromscratch]

Title designed for maximum views, pls no modding

finally getting back on the wagon, over 3 years i bulked from 72kg to 115kg, and am carrying alot of BF, even for a powerlifter lol. Could be as high as 20%, but not sure maybe less now. weighing about 112ish. Getting my diet back in line, wanted to post it up for feedback.

M1 cup oats, fruit pot, organic yogurt and WPI

M2 400ml calcitrim+WPI

M3 280g mince and tomato

M4 ^^same as M3

M5 dinner - always a meat source, veges and fats but only incidental carbs

with meals 3/4, i just cook up lean mince, and add a jar of good tomato mix to it. a whole jar of tomoto has 40g carbs, so each mince meal has less than 5 grams carbs in it.

on training days i have half a sachet of raro while training. Had a go at lollies but my gym has so many filthy cunts in it i would use a litre of hand sanitiser if i was eating lollies during training. so raro is cheaper/easier.

should i be getting more protein???????????

[hhhh1]

should work out the macros and post it

[Big john]

Had a go at lollies but my gym has so many filthy cunts in it i would use a litre of hand sanitiser if i was eating lollies during training.

i lol'ed

hard

you planning to drop back to double digits?

[Dinahlady]

There is no one 'perfect diet' or perfect amount of any macro that is going to be the best for your fat loss.

You should work out the macros of the diet that made you a 'fat c*nt', switch those same macros to clean food. Have a go at that and then create a plan where every few weeks you are decreasing the calories from carbs and possibly fats.

Just my opinion.

[Android]

That looks ok I reckon I could live on that stuff mate.

Best way to get in shape is with Cardio hahaha I know sux ay. But eating less is a slow way to lose fat and you run risk of losing muscle by dieting hard. Cardio at the right time burns off fat like a blow torch, period.

Dunno if this is Baker-friendly tho...

Cardio

Meal

Start Job

Meal

Meal

Recovery Meal #1

End Job

Workout + more Cardio

Recovery Meal #2

Snack

Sleep

You could be 105kg in 8 weeks of this and 10% less bodyfat

[zeneliaparker]

Please have any suggestion what diet i have to take to keep myself fit and healthy.

[startinfromscratch]

you planning to drop back to double digits?

100 would be a nice target, but more running off bf levels than bodyweight bro.

should work out the macros and post it

will look it up tommorow and see

There is no one 'perfect diet' or perfect amount of any macro that is going to be the best for your fat loss.

You should work out the macros of the diet that made you a 'fat c*nt', switch those same macros to clean food. Have a go at that and then create a plan where every few weeks you are decreasing the calories from carbs and possibly fats.

Just my opinion.

over 3 years, ive done all sorts of eating strategies for gaining. all i know is if i go low- carb, i always just get smaller and weaker more than leaner. but giving it a proper go now :nod:

That looks ok I reckon I could live on that stuff mate.

Best way to get in shape is with Cardio hahaha I know sux ay. But eating less is a slow way to lose fat and you run risk of losing muscle by dieting hard. Cardio at the right time burns off fat like a blow torch, period.

Dunno if this is Baker-friendly tho...

Cardio

Meal

Start Job

Meal

Meal

Recovery Meal #1

End Job

Workout + more Cardio

Recovery Meal #2

Snack

Sleep

You could be 105kg in 8 weeks of this and 10% less bodyfat

hey mate, yeah cardio is something im always lacking, im hoping to get the weight shifting down with diet before adding in cardio. im still baking but atm im on afternoon shifts, sometimes longer days that mess with training. Im sure that at such high BF% i should be able to improve bodycomp without cardio or losing strength (hopefully).

[BIGKIWI]

Do cardio dont be lazy, just once up to 5x week but start with 3 then you can eat heaps more good and bad food and grow faster, be healthier its a win win situation. Don't like the mince as a protein source who knows what it really is unless you get it minced yourself. Try and eat better protein from fish or meats if you can. Best luck !!

[AgentOrange]

I think you should work out the Macros. I found this Article by Layne Norton helpful in preparing my current diet.

http://www.bodybuilding.com/fun/layne36.htm

I'm currently eating about 2300 - 2500 cals and losing. I'll monitor this for several weeks and if progress stalls I'll add cardio. I'd rather do that than reducing food intake - I like eating.

[BIGKIWI]

I think you should work out the Macros. I found this Article by Layne Norton helpful in preparing my current diet.

http://www.bodybuilding.com/fun/layne36.htm

I'm currently eating about 2300 - 2500 cals and losing. I'll monitor this for several weeks and if progress stalls I'll add cardio. I'd rather do that than reducing food intake - I like eating.

For sure eating is one of my favorite hobbies I LOVE FOOD !!

[southernsamurai]

SFS:

Go by the mirror, clothes etc.

Yo are more than likely way over 20% mate, 112kgs at 20% is quite solid.

As BK said try add in chicken and other lean protein sources, lots of veges, some good carb sources and you'll be good to go...

Yep yep don't forget the cardio, its good to keep things ticking along!

[startinfromscratch]

I think you should work out the Macros. I found this Article by Layne Norton helpful in preparing my current diet.

http://www.bodybuilding.com/fun/layne36.htm

I'm currently eating about 2300 - 2500 cals and losing. I'll monitor this for several weeks and if progress stalls I'll add cardio. I'd rather do that than reducing food intake - I like eating.

For sure eating is one of my favorite hobbies I LOVE FOOD !!

that was a good read bro! what your stats atm? we used to be quite similar back at unisports

[startinfromscratch]

SFS:

Go by the mirror, clothes etc.

Yo are more than likely way over 20% mate, 112kgs at 20% is quite solid.

As BK said try add in chicken and other lean protein sources, lots of veges, some good carb sources and you'll be good to go...

Yep yep don't forget the cardio, its good to keep things ticking along!

i get chicken when its on special but theres no butchers here. just supermarkets. will be living in chch by july hopefully so it wont be an issue!

112@20 aint nothing solid aboutn20% bro :pfft: . already down to a morning weight of 110s so things are moving.

[AgentOrange]

I'm in a bad way bro... Got quite lean by December last year with help from Bobsta but this year damaged my right shoulder in Jan and have only just now returned to gym (still not 100%) after big $$$$ spent on rehab and cortizone shots. I'm 90kg atm dunno what bf, but high enough to be unhappy lol.

[startinfromscratch]

I'm in a bad way bro... Got quite lean by December last year with help from Bobsta but this year damaged my right shoulder in Jan and have only just now returned to gym (still not 100%) after big $$$$ spent on rehab and cortizone shots. I'm 90kg atm dunno what bf, but high enough to be unhappy lol.

yeah i remember you were going mint under bobstas guidance. guts about the shoulder bro, good to see your back in the game. im more going off mirrorr clothes, but also just feel better not overloading carbs. and still hitting pb's in gym. will probly post pics when down to 100kg, but happy for that to happen slowly 8)

[startinfromscratch]

just worked out the macros for some of the meals ive been eating, was suprised how low cals are.

m1 100g oats, fruit pot, 100g yogurt.wpi, P47C111F10

m2 400ml calcitrim,wpi P52C20F1

m3 250g chicken, satay sauce serve P54C5F6

m4 came as m3 P54C5F6

m5 dinner given as P50C20F15

total= P257,C161,F38...... total cals 2014

on training dayy have 40g carbs while training.

gonna swap out the fruit pot in breakfast for nuts, for more fats and less breakfast carbs. may also up my wpi serves a little to bump up total protein. Carbs i wont up unless i start to feel a flat/shit.

[AgentOrange]

Based on being a 100kg (as you said) I used that and keyed it into the calculator Layne provides.. Like me you're probably more endo the meso. The cals come out about the same as mine. So i'll post what I'm eating also if you want to use it as a guide. Hope it is helpful

This is just a spread sheet I was mucking around with and the diet I follow loosely atm

[startinfromscratch]

repped phaggott.

im 110, but yeah will up my protein and a little fat, but leave carbs as is (without fruit pot).

very helpful 8)

[hhhh1]

repped phaggott.

im 110, but yeah will up my protein and a little fat, but leave carbs as is (without fruit pot).

very helpful 8)

you want to get down to 100 though ay? think thats why he used 100, since you wont get there if youre having maintanence energy for 110kg

[bang_bang]

hey bro looks like you have it sorted but just thought I'd say be careful not to cut your calories too low especially if you don't want to lose any strength. Last time I cut i started at 3000cal and only went as low as 2200cal and I'm a lot smaller than you. I did very little cardio (2-3 10min hitt sessions) for about the last 4 weeks. Went from 18%ish to 10%ish and I didn't lose any strength infact i hit pbs on all 3 lifts towards the end.

[southernsamurai]

:ditto: Bro you need to get the most out of the least....

If you're at just over 2000 now and 112 kgs what you gonna do to get to below 100kgs? Drop to 1500 cals??

If you are 20% at 112kgs you have more muscle and less fat than Coach..... Which is my point exactly, can't claim bf % unless you actually had it measured or know for sure. Lean is lean mate, fat is fat

[Big john]

:ditto: Bro you need to get the most out of the least....

If you're at just over 2000 now and 112 kgs what you gonna do to get to below 100kgs? Drop to 1500 cals??

If you are 20% at 112kgs you have more muscle and less fat than Coach..... Which is my point exactly, can't claim bf % unless you actually had it measured or know for sure. Lean is lean mate, fat is fat

INB4 NZBB jeff lewis debate crossover

[startinfromscratch]

repped phaggott.

im 110, but yeah will up my protein and a little fat, but leave carbs as is (without fruit pot).

very helpful 8)

you want to get down to 100 though ay? think thats why he used 100, since you wont get there if youre having maintanence energy for 110kg

i see that strategy bro, but as im not actually dieting for a show, i think that approach might be too afgressive to let me keep what little strength i have.

hey bro looks like you have it sorted but just thought I'd say be careful not to cut your calories too low especially if you don't want to lose any strength. Last time I cut i started at 3000cal and only went as low as 2200cal and I'm a lot smaller than you. I did very little cardio (2-3 10min hitt sessions) for about the last 4 weeks. Went from 18%ish to 10%ish and I didn't lose any strength infact i hit pbs on all 3 lifts towards the end.

this^ is my aim bro!

:ditto: Bro you need to get the most out of the least....

If you're at just over 2000 now and 112 kgs what you gonna do to get to below 100kgs? Drop to 1500 cals??

If you are 20% at 112kgs you have more muscle and less fat than Coach..... Which is my point exactly, can't claim bf % unless you actually had it measured or know for sure. Lean is lean mate, fat is fat

i didnt know the cals were that low as i only worked them out last night. As for coach, hes a fair bit shorter than me remeber, and im not claiming to be bigger than craig. The last time i got callipered i thought i was 20, i was 17. i have a fair idea where i am at. if im more than 20, it doesnt change anything? not sure if you are calling me a liar or what?

[southernsamurai]

Not calling you a liar but if you look like a fat c*nt chances are you're over 20 for sure. If you have a gut and cant see and visible lines of muscle you def over 20..... I'm just not a fan of people claiming to be a certain bf % when they are 9 times out of 10 higher.....

[startinfromscratch]

Not calling you a liar but if you look like a fat c*nt chances are you're over 20 for sure. If you have a gut and cant see and visible lines of muscle you def over 20..... I'm just not a fan of people claiming to be a certain bf % when they are 9 times out of 10 higher.....

to put things in perspective for you, i had no muscle def at 72kg bodyweight, doesnt mean i was over 20% bf then. there are other factors.

and for the record, i have always admitted to being fat bro, even the thread title lol.