Best diet and calorie intake for a natural fatty...

[ARAE]

Just after some advice on the best diet and calorie intake. Keen to have a go at doing a natural show. (First time)

I'm 274 pounds at @ 20% bf. 6'4 tall, and have a slower metabolism.


How long do you think I would need to get ready? ( Guessing a while)

How much cardio? And what type?

Any advice would be appreciated

[mr intensity]

Try keto diet.
Protien intake = lean muscle mass x 1.5 grams/ day
Fat intake = lean muscle mass x 0.5 grams/ day

divided into six meals/ day

lean muscle mass= total bodywt in lbs - total bodyfat in lbs

Cardio: start with 20 mins session twice a day(low intensity)
1. Empty stomach
2. After workout

keep on increasing 5 mins/ week untill you reach 1 hour session twice daily....
that wud be the time you wud want to play with Pro fat days and Pro vegge days.

[ARAE]

Thanks Mr Intensity. I will give it a go.
I'm new to keto, so just wondering wat pro fat and pro vegge days are?
Thanks again for taking the time to pass on some advice.

[AVBG]

Check out the Dave P Q&A or the official Keto thread.. If you want keto info, but seriously there's more than one way to get to to your goal and the common denominator is consistency.. Keeping to any program will help and day to day persistence is the key.

[ARAE]

Check out the Dave P Q&A or the official Keto thread.. If you want keto info, but seriously there's more than one way to get to to your goal and the common denominator is consistency.. Keeping to any program will help and day to day persistence is the key.

Thanks mate. Yeh i hear that about consistency... Usually pretty lazy when it comes to preparing food. So I do know it is time to bite the bullet and give my nutrition an honest go.
I'll check out Dave Q&A and see what keto is all about.

[jscan1]

It took me a year to go from 265.8 fat load with a slow metabolism to 170 stage lean. A year is a long time to be in a calorie deficit, what I reccomend is lose the first 40-60 lbs by following a 40 pro 40 carb 20 fat diet and eat 500 to 1000 below maintenance. I also used a once a week cheat meal, and did at least 40 minutes of cardio 5 days a week and never missed it. Once I got down to a respectable leaness I carb cycled to get the rest of the way there, 5 days below 100 grams of carbs 2 days at 300. and in final weeks calories were about 10 x bodyweight except for the high carb days. About 8 weeks out added 40 additional minutes of cardio in the am. Also select a show about a year away and commit it keeps you focused. Here is a link I posted on the over 35 section.

http://forums.rxmuscle.com/showthrea...ghlight=jscan1

[ARAE]

Congrats on your success. I think i'll give your recommendations a go.. I do think I will have more of a chance following a diet with some carbs in it. Did you find your fat loss constant, and did you lose much muscle whilst resrticting calories for so long?
I must say that your journey is quite inspiring.
Thanks mate.

[Sandpig]

Try keto diet.
Protien intake = lean muscle mass x 1.5 grams/ day
Fat intake = lean muscle mass x 0.5 grams/ day

divided into six meals/ day

lean muscle mass= total bodywt in lbs - total bodyfat in lbs

Cardio: start with 20 mins session twice a day(low intensity)
1. Empty stomach
2. After workout

keep on increasing 5 mins/ week untill you reach 1 hour session twice daily....
that wud be the time you wud want to play with Pro fat days and Pro vegge days.

I would start with less cardio than that. Then increase it as needed.

[jscan1]

Congrats on your success. I think i'll give your recommendations a go.. I do think I will have more of a chance following a diet with some carbs in it. Did you find your fat loss constant, and did you lose much muscle whilst resrticting calories for so long?
I must say that your journey is quite inspiring.
Thanks mate.

I don't think I lost much muscle at all, kept the protien high consistently and lifted as heavy as possible. My thoughts are you need to keep carbs high and just keep enough of a deficit to drop 1-2 lbs a week. THis is why I say keep the cardio it will allow you to eat a little more, nothing crazy just walk on the treadmill. This will allow you to keep muscle because when it gets closer say 3-4 months out from a contest to achieve what your looking to achieve carbs are almost definetly coming down....and that is not something most can hang with for longer than 3-4 months

[Shoe]

I agree with jscan. I am a natty fatty too and diet about 6 months before I step on stage. I throw in high days every 5 days. My big difference is (gasp!! Get ready!!) I only eat about 100g of protein a day. I do real well eating mostly carbs. I compete at 5'10" 188lb so us fattys could hold onto our muscle. Good luck and keep us posted with your results!! http://bodyspace.bodybuilding.com/sjschumaker/

[street]

jscan that is great advice.

I was going to say low carb (low carb low fat works )works but its not good to go straight to very low carbs .Gradually reduce the carbs and fats every week.Unitil you get a almost just protein alone.
For cardio interval training of 1 min slow one min fast is great 24-28 mins of interval training is worth 40-60 mins low intensity cardio.

[Colin K]

Just after some advice on the best diet and calorie intake. Keen to have a go at doing a natural show. (First time)

I'm 274 pounds at @ 20% bf. 6'4 tall, and have a slower metabolism.


How long do you think I would need to get ready? ( Guessing a while)

How much cardio? And what type?

Any advice would be appreciated

274 at 20%??

Going from your stats of weight and bodyfat, techniqually you only need to loose 41.1 pounds (15% of your body weight) of fat to stand on stage at 5 % bodyfat, That would mean you would be a ripped 230lbs or so natural at your first show, hhhhmmmm????? even at 6'4'' thats crazy!


Are you sure your only 20%??? How did you measure this?

i find that body fat is the most incorrectly measured/guessed statistic in the world of all of people who exercise!!!

[TTown419]

I would get youur bodyfat remeasured. I did it myself, thinking I was around 20%, but after having a friend who competes do it, I was more like 26%. I started doing keto, per the plan posted on the thread, and I shed/am shedding a lot of fat. My body has been responding to 3 30min sessions/week post-workout.

[TigerUpperCut]

low carb

[ARAE]

274 at 20%??

Going from your stats of weight and bodyfat, techniqually you only need to loose 41.1 pounds (15% of your body weight) of fat to stand on stage at 5 % bodyfat, That would mean you would be a ripped 230lbs or so natural at your first show, hhhhmmmm????? even at 6'4'' thats crazy!


Are you sure your only 20%??? How did you measure this?

i find that body fat is the most incorrectly measured/guessed statistic in the world of all of people who exercise!!!

That was a bit of a guess of where my bodyfat % was at from previous times that I have had it tested. So I had it remeasured at the gym with bodyfat calipers and was told that it was 22%.
I have been dieting using a low carb, high protein and mod fat diet for the last month and am now 265. Don't know what % but. Need to get it checked again.