Insecurities Posted May 9, 2014 Posted May 9, 2014 (edited) Basically a friend of mine needs a diet plan. He's stated he wants to lose the fat off his belly and gain muscle in basically every other part of his body, arms, legs, chest, shoulders etc. He already has an exercise plan for this he just needs to get a diet plan. I have no real knowledge about diets for specific needs like this since I'm eating whatever my mom is cooking. So I'm falling back to the people here who seem to know their stuff. He needs a Monday - Sunday plan, Breakfast, Lunch, and Dinner. Pretty vague I know but this is all I've got and I want to help him. Edited May 9, 2014 by Insecurities
DeltaPapa Posted May 9, 2014 Posted May 9, 2014 lol gl, No One will be able to give a diet on that infomation.. atleast give us his weight/height so we can work from there.... Tell him to work on portion control (super srs)
Insecurities Posted May 9, 2014 Author Posted May 9, 2014 On 5/9/2014 at 12:49 AM, DeltaPapa said: lol gl, No One will be able to give a diet on that infomation.. atleast give us his weight/height so we can work from there.... Tell him to work on portion control (super srs) yeah like i said. really fucking vague... 76kg weight 6ft tall.
Insecurities Posted May 9, 2014 Author Posted May 9, 2014 On 5/9/2014 at 1:16 AM, E ric said: Eat less food = lose weight Eat More food = Gain weight wow thanks for that incredible insight you tool.
Tris Posted May 9, 2014 Posted May 9, 2014 On 5/9/2014 at 12:42 AM, Insecurities said: Basically a friend of mine needs a diet plan. He's stated he wants to lose the fat off his belly and gain muscle in basically every other part of his body, arms, legs, chest, shoulders etc. He already has an exercise plan for this he just needs to get a diet plan. I have no real knowledge about diets for specific needs like this since I'm eating whatever my mom is cooking. So I'm falling back to the people here who seem to know their stuff. He needs a Monday - Sunday plan, Breakfast, Lunch, and Dinner. Pretty vague I know but this is all I've got and I want to help him. You can't gain muscle and lose fat at the same time naturally, it's one or the other. Gain muscle = calorie surplus. Lose body fat = calorie deficit. Counting macros/calories is the most accurate and reliable way to go.
E ric Posted May 9, 2014 Posted May 9, 2014 (edited) On 5/9/2014 at 1:20 AM, Insecurities said: On 5/9/2014 at 1:16 AM, E ric said: Eat less food = lose weight Eat More food = Gain weight wow thanks for that incredible insight you tool. It really doesn't have to be as hard as the magazines and general consensus makes it. You don't need to go gluten free or only eat a certain type of food. Eat 3 meals a day of quality food, work out 3 times a week or so and cut out some junk food and sodas and you will lose weight. I honestly don't understand why people ask for in depth weight loss techniques, it is literally common sense. Edited May 9, 2014 by E ric
Insecurities Posted May 9, 2014 Author Posted May 9, 2014 On 5/9/2014 at 1:29 AM, Beest said: gl finding your answer fuck off
3at Posted May 9, 2014 Posted May 9, 2014 Will take a while to establish a real, well written plan. Hopefully you get basics here
Dizzy Posted May 9, 2014 Posted May 9, 2014 I don't have the first clue to weight loss or busy building but this should probably helps if you want to tell your friend something. Morning: Apples, strawberries, lots of fruits helps to get the brain working in the morning and they taste very good. A glass of OJ and milk to go with it and you have a breakfast. Lunch: Pasta, Sea Food (Fish especially), if you want quick energy to go the Gym which I would recommend in his case, ask the boys on this thread about all the Gym related stuff. Top it off with a little more fruit, bananas are strongly recommended. Post-Gym: Maybe an energy bar, maybe something with lots Protein (steak) Dinner: Salad, pasta, this is generally one of the more versatile meals, but no sugar (avoid candy etc.) Drink lots of water the entire day. This is all basic stuff really coming from an athlete. I hope I helped a little.
Insecurities Posted May 9, 2014 Author Posted May 9, 2014 On 5/9/2014 at 2:24 AM, Dizzy said: I don't have the first clue to weight loss or busy building but this should probably helps if you want to tell your friend something. Morning: Apples, strawberries, lots of fruits helps to get the brain working in the morning and they taste very good. A glass of OJ and milk to go with it and you have a breakfast. Lunch: Pasta, Sea Food (Fish especially), if you want quick energy to go the Gym which I would recommend in his case, ask the boys on this thread about all the Gym related stuff. Top it off with a little more fruit, bananas are strongly recommended. Post-Gym: Maybe an energy bar, maybe something with lots Protein (steak) Dinner: Salad, pasta, this is generally one of the more versatile meals, but no sugar (avoid candy etc.) Drink lots of water the entire day. This is all basic stuff really coming from an athlete. I hope I helped a little. you're the only one on this thread who helped. Much appreciated.
Dizzy Posted May 9, 2014 Posted May 9, 2014 On 5/9/2014 at 2:35 AM, Insecurities said: On 5/9/2014 at 2:24 AM, Dizzy said: I don't have the first clue to weight loss or busy building but this should probably helps if you want to tell your friend something. Morning: Apples, strawberries, lots of fruits helps to get the brain working in the morning and they taste very good. A glass of OJ and milk to go with it and you have a breakfast. Lunch: Pasta, Sea Food (Fish especially), if you want quick energy to go the Gym which I would recommend in his case, ask the boys on this thread about all the Gym related stuff. Top it off with a little more fruit, bananas are strongly recommended. Post-Gym: Maybe an energy bar, maybe something with lots Protein (steak) Dinner: Salad, pasta, this is generally one of the more versatile meals, but no sugar (avoid candy etc.) Drink lots of water the entire day. This is all basic stuff really coming from an athlete. I hope I helped a little. you're the only one on this thread who helped. Much appreciated.yeah no problem
Andrew Posted May 9, 2014 Posted May 9, 2014 On 5/9/2014 at 1:20 AM, Insecurities said: On 5/9/2014 at 1:16 AM, E ric said: Eat less food = lose weight Eat More food = Gain weight wow thanks for that incredible insight you tool.
Elven Dremor Posted May 9, 2014 Posted May 9, 2014 On 5/9/2014 at 1:38 AM, Tris said: Counting macros/calories is the most accurate and reliable way to go.
Bjorn Posted May 9, 2014 Posted May 9, 2014 Let him decide what he want first: lose fat or gain muscles.
Uaex-Ali Posted May 9, 2014 Posted May 9, 2014 On 5/9/2014 at 4:54 AM, Andr00 said: On 5/9/2014 at 1:20 AM, Insecurities said: On 5/9/2014 at 1:16 AM, E ric said: Eat less food = lose weight Eat More food = Gain weight wow thanks for that incredible insight you tool. I cracked
DeltaPapa Posted May 9, 2014 Posted May 9, 2014 http://lmgtfy.com/?q=2000+calorie+diet+bodybuilding+forum
Steroids Posted May 9, 2014 Posted May 9, 2014 establish maintenance/goals and adjust caloric intake accordingly. the actual food you are eating plays very little role in body composition. some hilarious responses so far as per usual, gj dizzy LOL
Skidddz Posted May 9, 2014 Posted May 9, 2014 On 5/9/2014 at 2:24 AM, Dizzy said: I don't have the first clue to weight loss or busy building but this should probably helps if you want to tell your friend something. Morning: Apples, strawberries, lots of fruits helps to get the brain working in the morning and they taste very good. A glass of OJ and milk to go with it and you have a breakfast. Lunch: Pasta, Sea Food (Fish especially), if you want quick energy to go the Gym which I would recommend in his case, ask the boys on this thread about all the Gym related stuff. Top it off with a little more fruit, bananas are strongly recommended. Post-Gym: Maybe an energy bar, maybe something with lots Protein (steak) Dinner: Salad, pasta, this is generally one of the more versatile meals, but no sugar (avoid candy etc.) Drink lots of water the entire day. This is all basic stuff really coming from an athlete. I hope I helped a little. made my day
Steroids Posted May 10, 2014 Posted May 10, 2014 On 5/9/2014 at 1:06 PM, Skidddz said: On 5/9/2014 at 2:24 AM, Dizzy said: I don't have the first clue to weight loss or busy building but this should probably helps if you want to tell your friend something. Morning: Apples, strawberries, lots of fruits helps to get the brain working in the morning and they taste very good. A glass of OJ and milk to go with it and you have a breakfast. Lunch: Pasta, Sea Food (Fish especially), if you want quick energy to go the Gym which I would recommend in his case, ask the boys on this thread about all the Gym related stuff. Top it off with a little more fruit, bananas are strongly recommended. Post-Gym: Maybe an energy bar, maybe something with lots Protein (steak) Dinner: Salad, pasta, this is generally one of the more versatile meals, but no sugar (avoid candy etc.) Drink lots of water the entire day. This is all basic stuff really coming from an athlete. I hope I helped a little. made my day it gets funnier everytime i read it LOL - some of my personal favourites - busy building Sea Food (Fish especially) bananas are strongly recommended This is all basic stuff really coming from an athlete. 10/10 will read to grand-children
Ronald Posted May 10, 2014 Posted May 10, 2014 (edited) been busy building a piece of IKEA furniture for past few days, taking break now, having some sea food Edited May 10, 2014 by Ronald
Ikz Posted May 10, 2014 Posted May 10, 2014 (edited) On 5/9/2014 at 1:02 AM, Insecurities said: On 5/9/2014 at 12:49 AM, DeltaPapa said: lol gl, No One will be able to give a diet on that infomation.. atleast give us his weight/height so we can work from there.... Tell him to work on portion control (super srs) yeah like i said. really fucking vague... 76kg weight 6ft tall. how is he wanting to lose weight at that weight/height? Im 5'10 and 160lbs (72kg) and I can't put enough weight on fast enough. unless he's a stick with a beer belly Edited May 10, 2014 by Ikz
ph0ne Posted May 10, 2014 Posted May 10, 2014 On 5/10/2014 at 11:28 PM, Ikz said: On 5/9/2014 at 1:02 AM, Insecurities said: On 5/9/2014 at 12:49 AM, DeltaPapa said: lol gl, No One will be able to give a diet on that infomation.. atleast give us his weight/height so we can work from there.... Tell him to work on portion control (super srs) yeah like i said. really fucking vague... 76kg weight 6ft tall. how is he wanting to lose weight at that weight/height? Im 5'10 and 160lbs (72kg) and I can't put enough weight on fast enough. unless he's a stick with a beer belly Well you know, it's not a requirement to stay 8% year round, "can't put weight on fast enough"
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