This fatso is going on a diet!!!

[YeahBee]

This fatso is going on a diet!!!

When I before the sumemr weighted in at a comp at 133 kilos(292.6pounds!!!) I really upped my training and over the summer I lost 15 kilos without changing my diet, so these past 3 weeks I couldn't train because of a bitch of a cold and WAM up 10 kilos becuse of my shitty diet.

So now I am doing both and should be able to double my weight lost I ahd during the summer

Goal weight 100-110, I am only 186cm (6 feet 1 inch) and big boned (LoL I know that is a fatass excuse) wide shoulders and muscular, when I last year was lifting alotta weights I was at 140 kilos and benched that!,

New regime
Judo 3 times a week a 2 hours
Submission grappling 1 day a 2 hours
Boxing 1 day a 2 hours
walking the dog every other day for about 1 hour

Diet rules
1: No fast food
2: No snacks
3: No Coca Cola, regular milk, no beer (this will be the hardest so a few exceptions)
4: Breakfest: oatmeal with light milk
5: Lunch: coarse rye bread with differnt food put on bread to make a sandwich, maybe some fruits
6: Dinner: With the family but no seconds or desserts
7: No cheese, ketchup or fat sauces

so those are my 7 deadly sins

I don't want to change my normal diet to diet food but be able to eat one meal with the family but cook more healthy food in general, I don't want to eat any supplements like protein shakes or genethicaly modified food.

So any suggestions for things to add to my diet e.g typoes of vegetalbes I should eat more of, or any things to avoid? Any herbal/natural medicine I could use to give my metabolism a boost or increase my weight lost?

 

[DonkeyPuncher]

I lost about 70 pounds (315-245) over the past two years following the Berrardi program and doing lots of excersize... In addition to skill training, do High intensity interval training as well as heavy lifting. If your time is limited, you have to cut back on the skill training for optimum results (this sucks if you are a training whore like me, but it must be done- Your technique will improve as a result of the increased athleticism as well).

Over the past summer I lost 30 of the 70 pounds total eating clean and doing two a days getting ready for my first MMA fight (it wasn't enough though since I got overpowered then ktfo). I did heavy lifting Monday and Wednesday (mostly olympic lifting), and Circuits (HIIT)T,Th,Sat in the morning. I did skill training Mon-Sat in the evenings.

As far as supplements:
1. get a decenent post workout protein powder, and take fish oil, flax seed oil, green+ etc.- basically the stuff for recovery, maintaining lean mass, and general health.
2. Fat burners have their place (mostly for people with low BF trying to get leaner), but I did not find them to be worth the cost. Spend that money buying good foods, getting a personal trainer, etc.

As Far as Diet, in short Berrardi's plan is:

"1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).
So what about calories, or macronutrient ratios, or any number of other things that I

 

[icanspell]

http://www.bodybuilding.com/fun/berardi17.htm