Its time I got into the best shape of my life

timetogetfit

Ive been reading a few threads here and while some people have more modest goals, I want to get into the best shape I can possibly get into.

I am currently 275lbs and about 30% bodyfat

My goal is to get to 8% bodyfat and maintain any muscle I have.

What dietery and exercise advice would you guys give to me to be able to get to 8%bf in the fastest time possible?

should I eat 100% clean until I reach that goal

can someone outline a diet for me

how long do you think this will take?

thanks

ali.c

timetogetfit wrote:

I am currently 275lbs and about 30% bodyfat

My goal is to get to 8% bodyfat and maintain any muscle I have.

right so i did a quick calculation so i'd say your aiming for around 210lbs or there about with no change in body compostion. As to how long it will take its hard to say but if you were aiming to lose between 1-2lbs of fat a week that would give you in the region of 6-12months to lose the weight. Bearing in mind that you will likely have plateaus along the way etc I'd say 12months would be doing very well if you were to achieve it it that time frame.

timetogetfit wrote:

What dietery and exercise advice would you guys give to me to be able to get to 8%bf in the fastest time possible?

read the stickies, theres loads of info on healthy dieting and there is also a link to the program transform put on for beginners. . With the info in the stickies do up a diet plan that you think is reasonable and post it up for feedback. I'd say your best plan would be to follow transforms plan for 4-8 weeks and see how you get on with it. There is no one excercise plan or diet thats going to see you the whole way to your goal but the above are starting points. You need to increase the intensity of your training as you lose fat.

timetogetfit wrote:

should I eat 100% clean until I reach that goal

nope, aim for say 90% or so at the start anyways. Maybe keep an eye on your alchol intake and make sure its inline with your goals.

timetogetfit wrote:

can someone outline a diet for me

thanks

there is a thread with what do you eat around have a look through it, it should give you an idea what people around here are eating!!

Keep a training and food journal too, to track your progress. Then if you have any hurdles along the way you can go back through and see any patterns which may be impeding you reaching your goal.

A

PeakOutput

275lbs with 30% bf = about80lbs of fat

apparently you can lose 2.5lbs a week of fat and much more than that and you will be losing muscle as well so it would 35weeks in theory to lose all of it. so 8% with the body you have now would be around 205/210lbs maybe. sounds like alot of work, but if you break it up into small goals like 7-10lbs a month and are prepared to make the sacrifices you can do it.

the knowledgeable people here will be able to give you better advice on how actually to do that but in the mean time read the stickies and good look, the first stone is a bitch after that it gets much easier(did for me anyway)

edit; ali is clearly a much faster typer

juanveron45

best of luck

timetogetfit

whats your opinions of this diet


8.00 am meal 1 cup of oatmeal, 6 large eggwhites 1 yolk scrambled and 1 banana and 1 tablespoon of udos oil mixed into oatmeal

10.45 meal 2 225g tub of lowfat cottage cheese, 2 lowfat low sugar yogurts and 1 orange

1.15 meal 3 185g tin of tuna in brine/2 slices of wholewheat bread/a little fatfree mayo/ lots of spinach and cup of cheery tomatoes and 1 apple

4.00 meal 4 mrp shake(280 cals,42 grams of protein 24g of carbs)

5.30 workout

post workout meal 5 mrp shake same macros as meal 4

8.00 meal 6 300 gram baked potato/200 gram chicken breast/lots of broccoli

11.00 meal 7 2 scoops of ON whey(48 grams of protein) mixed with1 tablespoon of udos oil

Esse85

Too many supps IMO

Hanley

Esse85 wrote:

Too many supps IMO

Doesn't mean it won't work. Obviously whole foods are better but for someone with a clear and definate goal in mind there's notthing wrong with using supplements to cut down while getting the rest of the diet in order.