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I need a diet!

Jmon

Jmon

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Does anybody have a diet (food & exercise) that they follow to get/be in shape?

I used to be 5'11 180, once I started smoking mary I went up to 5'11 220. I used to be very athletic until I moved states & not knowing anybody made me want to sit home and smoke/eat all day.

I need somebody that has or can make me a small diet plan (seriously) to help me lose some weight and be in way better shape than I am now. I will donate some currency to you [rs or pp].

If anybody has any tips for me I would appreciate it!

PS - I know that exercising has a lot to do with losing weight but I need a meal plan.

Thanks.
 
Tier 1 Prizebox
Losing weight is calories in vs calories out. If you consume fewer calories than your body uses in a day you will lose weight. It is less of what you eat and more of how much you eat. I'll link you to a website that will give you a rough estimate on what your caloric intake should be but you will have to watch the scale closely for a few weeks to find out how many calories you actually use in a day. http://iifym.com/tdee-calculator/
 
yoyocheese said:
Losing weight is calories in vs calories out. If you consume fewer calories than your body uses in a day you will lose weight. It is less of what you eat and more of how much you eat. I'll link you to a website that will give you a rough estimate on what your caloric intake should be but you will have to watch the scale closely for a few weeks to find out how many calories you actually use in a day. http://iifym.com/tdee-calculator/
Click to expand...

I checked the site out & it told me:

Your BMR is - 2032 calories/day
Your TDEE is -3328 calories/day

What does this exactly mean?:nuts:
 
Tier 1 Prizebox
Jmon said:
I checked the site out & it told me:

Your BMR is - 2032 calories/day
Your TDEE is -3328 calories/day

What does this exactly mean?:nuts:
Click to expand...

If you eat fewer than 3328 calories a day you should lose weight (keep in mind that website is an estimate). I would recommend you eat around 2500-2700 a day and then adjust it up or down after a few weeks if you want to lose weight faster or slower. 1-1.5 lbs a weeks should easily be achievable.
 
UWotM8?
porrage for breakfast
every lunch have tuna salard / tuna sandwich
dinner have plain chicken breast or a steak with veg and some brown rice / sweet potato mash

snacking: snack on cereal or cracker bread with peanut butter on

fitness:
try to get up early and go running in the morning like 06:00 3 times a week
and then mon - fri go gym and do a diffrent muscle group each time, finish every/most sssions with abs for a sweet six pack.

need any more or indepth help pm me

counting calories is bullshit calories is just pretty much energy count so the more active you are the more you need. Dont take any notice of it just eat healthy as iv said above and you will be fine you can eat mass ammounts of food as long as you train hard its all goodjust cut down on the shitty food try to stop eating sweet and crisps and fizzy drinks altogether. treat yourself to pizza ect on the weekend
 
Eat less than you put out. Stick to foods with low fat/sugar/salt.

If you need something sweet get some fruit in you.

Most importantly - Drink WATER, cut out sugary drinks.
 
Try being more productive in your day, organize it through exercise and Proper food.
 
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