I started dieting and training to lose weight in august and since have gone from 225 to 182 i took off the diet from thanksgiving to january 1st. I have been using 7 keto, muscle synergy, lean out, muscle provider and vitamin super pack.
I have heard good things about ultra 40s and other supplements is there anything you would recomend to help me. My % of body fat is around 22% and I am looking to drop to 6-8% by may.

I know this isnt the diet forum but the diet i am going back on is this
if you see any changes here i should make that would help as well. It gets old after a while but i have proven to myself that it works. Thanks for the help.

meal 1

6 egg whites
1/2 grapefruit


meal 2

6-8 oz chicken or other lean meat
1 cup green beans
1 cup salad

meal 3 afternoon snack

1 muscle provider protein shake

or

1/2 cup cottage cheese
1 apple

meal 4

6-8 oz lean meat chicken etc
1 cup broccoli
2 cups lettuce.

8 pm

protein shake



on monday and thursday i also add in 1/2 sweet potatoe and 1 serving of oatmeal.

It looks to me like you are NOT eating enough! When your body is not getting fed enough it thinks it is starving so it goes into survival mode which causes your metabolism slow, which in return causes your body to hold on to every calorie you take in, thus causing the never ending battle of weight loss. Right now, if your primary goal is to lose weight then you should not be eating such a carb restricted diet. You said that you are at 22% BF. There is no reason that you should not be able to lose weight on a higher calorie diet, and it looks like you are not taking in any fat. You need to ingest fat to lose fat. When I say ingest fat, I mean healthy fat like olive oil, almonds or almond butter. Your diet should be a balance of complex carbs (oatmeal- not the pre-packaged loaded with sugar kind, sweet potatoes, and brown rice), lean meat (chicken, fish, 90% or leaner beef), non starchy vegies (anything green-try to avoid carrots and corn)and healthy fat. Oil and vinegar based dressing is great for a salad. They say you should typically take in 10-12 Kcal per pound of body weight to lose weight. For you that would be 1820-2184 kcal/day. I hope this helps out a little. Once you get down to about 10-12%BF then you can start tweeking it a little with carb rotation.

So the 40 plus pounds i lost on this diet was all due to luck?

I am trying to get down quickly as i have done before on this particular diet. What would you reccomend as a structured diet. I am getting all the protin i need in my lean beef I am getting the greens as well. Just curious.

Obviously your complete lack of knowledge and respect has blinded you from the sound advice above. So you lost forty pounds congrats. How much of that was muscle and how much was fat? While you may have lost weight on that diet listed above it doesn't mean it was the best way and sure isn't a way you could make a lifestyle. If this was the case you wouldn’t be here asking for advice.

First, as previously stated that is about enough food for a 12 year old girl, and not even close to enough for a grown man of your size. Yes the protein is probably adequate but the total calories are 100% insufficient to maintain any type of metabolically lean tissue (muscle), which is most likely your goal since I see you are using quality supplements. Second, why are you avoiding carbs? Do you even know? There is absolutely no reason not to have carbs in your diet at this point, unless you just like to feel grumpy, tired, dazed, and moody all the time.

The advice offered above was right on and useful. A disciplined and consist approached to eating the proper amounts of macro nutrients(50% protein, 30% health fat, and 20% Complex Carbs) is the best way to lose fat and possibly add or at least maintain lean tissue. Below are two articles you should read to get started.

http://www.bodymusclejournal.com/vol09/ez_diet.html

www.bodybuildingworld.com/vol10_1/classic_physique.html

In the future if you are looking for help I would make sure I was careful in my wording as your tone of voice can be very subjective. The tone of your post could mean the difference between a favorable reply, an unfavorable reply, or no reply at all.

how was my tone off? I asked whether it was luck or the diet working. I got the diet from a reputable trainer. I was looking for advice. I just asked a question. If you read further I asked what was a better way to structure my diet. So i dont know how you take my question as having some attitude problem that is not the case. Obviously the diet worked to some extent but you think there are better ways which is why i am here.

quote:

Originally posted by Mike P:
So the 40 plus pounds i lost on this diet was all due to luck?

As I stated tone can be very subjective. Yes the diet may have worked, but the suggestions Jessie-J offered along with the articles I listed should at least give you an idea of where to begin with a diet or nutriontal stratgey you could make a lifestyle. I apologize for the harsh post, as I may have misinterpeted your post. Start by reading these articles and then if you have questions ask away.

I have read the article and am going to try to go through the 24 week cycle. I will be starting tommorow. I will keep you posted on the results. I am just looking for the best success possible and have been successfull on one diet. I will follow this to exacts and let everyone know how I do.

How would i do by adding in muscle synergy from the get go? I think it would only help things. As well as 7 keto? any suggestions there?

Mike, the diet listed wasn’t meant necessarily for you to follow, but to get an idea of how to structure a nutritional strategy. I think the diet in the article may be a bit much food for you starting out. Use this article as a template to develop your own plan using the guidelines in the EZ dieting article. If you are looking for an exact diet to follow the one laid out in the article below maybe a little better fit for you. Follow it for a couple weeks and track your changes (i.e. BF%, Weight). Then if you are not seeing the results you are after you could make changes from that.

http://www.bodybuildingworld.com/vol10_4/keys2success.html

Also as for the Synergy, if you can afford it go for it. This is possibly the best (legal) supplement on planet at promoting lean mass gains, and a favorite of many. The 7-keto on the other hand I would personally save for later to break through a fat loss plateau, if such should occur. Good Luck.

Should some one my size just look at adding in the carb sources but in lower quantities?

say 3/4 of what he has listed he took? on the original diet i spoke about?

so maybe 8 oz instead of 10 oz? and just add in carbs? or maybe even 6 oz?

The diet at the top of the page, not the 9-5 weeks out from a competition trying to lose the last little amounts of fat on an already lean guy diet. Try the hardening phase for a couple of weeks. READ!!!!

check my revised post

Sorry last post was to your post before you edited it. Yes thats the idea, you've got it.

Mike, I understand its tough and that is one reason obesity is so high in this nation. Nutrition is sometimes very confusing. I think a good starting point would be the portions in the hardening diet of the last article. Try that for at least two weeks and then we can make adjustments from there. Now give it two weeks. It's possible you may gain a few pounds at first due to the increased amounts of foods, but I promise in the long run in will benefit you.

I was thinking of trying this out and i will look at the hardening portions and compare. let me know what you think


Diet

1 whole egg, 3 whites
6 oz. lean beef or turkey
½ grapefruit
¾ cup oatmeal


Meal 2
2 scoops Muscle Provider, 2 oz. heavy cream, 10-16 oz. water

Meal 3

8 oz chicken 1 sweet potato

Meal 4

2 scoops Muscle Provider, 2 oz. heavy cream, 10-16 oz. water


Meal 5

8 oz sirloin

2 cups veggies

1 cup apple sauce

the only bigger portion is the carbs instead of salad. I can do that no problem for 2 weeks.now sat and sunday will definately be an extra meal. as long as i am changing my body fat % for the better i am ok with no weight loss. My objective is to have a great body not a light body.

Mike, Looks good. Couple of suggestions. I would start with 1/2 cup of oatmeal, and this doesn't mean the instant high in sugar ****, but real oats or something low in sugar like quakers weight control. 1 package = 1/2 cup. Also the apple sauce has got to go, its pure sugar, which is the devil when it comes to losing body fat. Nice job.

Diet

1 whole egg, 3 whites
6 oz. lean beef or turkey
½ grapefruit
1/2 cup oatmeal


Meal 2
2 scoops Muscle Provider, 2 oz. heavy cream, 10-16 oz. water

Meal 3

8 oz chicken 1 sweet potato

Meal 4

2 scoops Muscle Provider, 2 oz. heavy cream, 10-16 oz. water


Meal 5

8 oz sirloin

2 cups veggies



I will try this out thanks for the suggestion.

He said he took one day per week off totally and cycled that down to 1 meal and then nothing over the 24 months. I think I have the idea to make sure i dont over eat for my size. but would you have the cheat day as he did or would you not?

That would completely depend on if you where happy with your progress. If you do I would do one to two meals a week, but never an entire day. Maybe one on the weekend and one in the middle of the week. The diet looks great. Also check out this post for a permissable food list as eating sirloin every night, would be awesome but very expensive.

http://beverlynutrition.com/eve/forums/a/tpc/f/7196051983/m/7481007992

ok great i am on it starting tommorow. this should also help me feel better while lifting every day. the carbs will allow me some strength unlike here recently. I will give it 1 month to check body fat %. I am getting tested tommorow morning to create a baseline. Thanks for the help.