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Help needed, confused so much.

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inkandiron
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2008/05/18 18:05:46 (permalink)
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Help needed, confused so much.

Hi folks help is needed, confused is all im feeling at the moment!

Im 5'8/9
24
and over weight.

I did bodybuild when i was 17-20 and crammed allot of protein in but never really set upa proper eating plan, i know hat foods to eat and when but its how much im stuck on.

So iv been looking at this thread after a search but still need help please.
http://www.muscletalk.co.uk/m_98820/mpage_1/key_fat%252Cday/tm.htm#98820

ok if i want to lose 2-3 pounds a week=

a=how many calories should i be eating?
b=how many calories should i be buring a day?
c=what percentage should be protein,carbs,fat?

sorry i know this stuff would have been asked but im reading so much and getting confused and i just need it put to me straight?thanks folks

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    fraser
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    RE: Help needed, confused so much. 2008/05/19 11:18:29 (permalink)
    0
    Hello, welcome to MT.

    You say you have a fair understanding of what's 'good' food choices and what are 'bad', so really just want to control your intake to lose weight? The best way of doing this is to monitor what you are eating and make a note of what progress you make- on the scales, in the mirror, and with the measuring tape, and maybe with scheduled photos to see how things are coming along.

    2-3- lbs a week is quite a lot but if you are very overweight then that might be sustainable for a while- until you're quite lean then you won't lose much muscle. Just concentrate on dropping some weight for now..

    It's difficult to say how many calories you should be eating as everyone has a different metabolism, everyone has different day to day routines and exercise regimes; and everyone metabolises foods carbs and fats differently. For now just eat somewhere around 2500 calories a day and up your exercise. An example diet plan might look like this: http://www.mealplansite.com/sports-bodybuilding-lose-fat.aspx If you are not weight training or exercising much then this diet might not be suitable for you!

    Cardio and weight training is also very important. Do you do any exercise just now? Try and hit the gym heavy with compound movements 3 or 4 times a week and try and do some cardio too. What's your preferred method of cardio? AM cardio before breakfast is a very common way of burning fat- has good results for most people. On days when you don't do weights you could try some High Intensity Interval training, this is very good for fat burning too.

    #2
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