I NEED DIET HELP (PLEASE!)

[Kingjarl]

Okay, I know what I'm asking might be a bit of a challenge, but this board is the best on the 'net... so I'm asking for help.

I'm 29, 6ft, 185lbs, probably 20-25% bodyfat (I carry that tire around my midsection, not much else though). I'm coming off some major injuries over the last two years and have been out of the gym since I was 27. I completely tore both my labrums, and am finally getting back into the gym. I know my weights and routines fairly well, but the diet I really need help with.

I do 30-45 mins of cardio, mon-sat, in the morning before I eat. I try to keep my heartrate in the 120-132 bpm range (20-22 per 10 secs).
I do my weightlifting routine mon,wed,fri after work. My weightlifting routine (kept very simple here) is as such:
Mon: Chest/Tris, Wed: Back/Bis, Fri: Shoulders/Legs. 3 weeks at 12-15 reps, 2 weeks at 8-10 reps, 2 weeks at 4-6 reps. I also rotate the excercises I do, and so forth and so on.

What type of diet am I going to need to drop the fat? A tip: I seem to be the type of person who benefits from a low carb diet.

Signed,

Fat, Unhappy, and In Need of Help!

[monster triceps]

300g carbs
300g protein
~30g fat

1 hour of cardio every (or at least 4) morning @ 3mph (or 4.8km/h).

This will literally melt fat off of you, forget the heartrate, forget the "OMG I NEED LOW CARBS" poop.

[Kingjarl]

Well, I understand that more cardio = more fat loss, but a target heartrange is key, is it not? On top of that, so long as I'm burning ANY calories, diet will be the main factor. That's what I'm after here, a diet - or rather, a change of lifestyle eating plan.

Kingjarl

[monster triceps]

Well, I understand that more cardio = more fat loss, but a target heartrange is key, is it not? On top of that, so long as I'm burning ANY calories, diet will be the main factor. That's what I'm after here, a diet - or rather, a change of lifestyle eating plan.

Kingjarl

Target heartrate is a bunch of horseshit, to put it mildly.
I can't really help you with the lifestyle since offseason I stuff myself with all the food I can get access to and when I diet I switch to rice (2 cups [or 200 grams] a day) with chicken (14 ounces a day [or 400 grams]), 1.2 litres of milk with my protein shakes.

[Kingjarl]

I'm a little confused. Why do you say it's horseshit? Are you saying that burning calories are identical in a cardio range, rather than a fat-burning range? Or are you saying that these 'ranges' don't exist?

Another question. I've heard that doing cardio before you eat in the morning generally burns up to %300 more fat than after you eat. I've heard it's because when you wake after 6-8 hours of sleep, you have no glucosites left, and have to burn fat first - rather than calories you have in your belly from previous meals.

[monster triceps]

I'm a little confused. Why do you say it's horseshit? Are you saying that burning calories are identical in a cardio range, rather than a fat-burning range? Or are you saying that these 'ranges' don't exist?

They don't exist.

Another question. I've heard that doing cardio before you eat in the morning generally burns up to %300 more fat than after you eat. I've heard it's because when you wake after 6-8 hours of sleep, you have no glucosites left, and have to burn fat first - rather than calories you have in your belly from previous meals.

Don't know about the percentages, but it certainly burns more fat. An hour every morning might feel like hell, but its only 3mph and you won't even notice it after 1 week.

[Kingjarl]

Hmm. Okay, sounds good. And yes, it definitly feels like hell! How would this running regimen translate to a stationary bike?

[monster triceps]

Hmm. Okay, sounds good. And yes, it definitly feels like hell! How would this running regimen translate to a stationary bike?

It's not running, it's a brisk walk.
65rpm on a bike, I recommend the treadmill though because you have no possibility of cheating on it. When you set it on 3mph, you walk 3mph and not any faster or slower.

[littleguns]

Well, I understand that more cardio = more fat loss, but a target heartrange is key, is it not? On top of that, so long as I'm burning ANY calories, diet will be the main factor. That's what I'm after here, a diet - or rather, a change of lifestyle eating plan.

Kingjarl

I tend to agree with Monster Triceps, maybe not 3 mph perhaps 4, a decent paced walk. If you try for target heart rate this will give you endurance and stamina if you want to run a race, this will primarily use glycogen stores where if you do the 3-4 mph for at least 30 minutes you will see the best results. Cardio must be over 20 mins in length as studies have shown that at the 20 minute mark you body really goes into fat burning mode.

I always prefer treamill over bike as you will always burn more calories by using your arms and such....

Personally I do not have any real carbs until my 3rd meal.

1st meal after cardio - 12 eggs (2 yolks and shredded cheese), Cup of coffee)

2nd meal, protein only shake and some nuts

3rd meal, Protein (Chicken, steak whatever), Rice and a salad....

Of course what works for me may not work for you. Best bet is to seek out a few ppl here on the board who you can trust, take in their advice and from there make your own plan...

Feel free to PM me with any additional questions...