Thread: Abs or die

Originally Posted by Boombalaty

5-8 k is pretty broad man. It will benifit you greatly to know exactly where you are. Easiest way I got the party started in the beginning was to simply not add any fats other than what came from protein sources, cut my carbs in half at each meal and added veggies. No added sugars, no pop, no candy etc. At least a gallon of water per day. You can also change out fast carbs for slower digesting ones. Brown rice instead of white, sweet potato instead of white, if you must have pasta or bread whole wheat and limit yourself. Imo, it is of utmost importance to track your foods and to be honest and consistent. This is the only way you can know if what you are doing is working.

You have clearly got a great base of muscle there too man. You can definitely do this!

I also recommend starting a training/diet log on here(there is a section for it). It has helped me alot and I have a good group of people that visit my thread almost daily and give me some encouragement and hold me accountable.

I was hopeful bf to not have to count cal and record but your prob right. What is the best app for the job ?


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1.25g of protein per lb of weight so 357g protein = 1430 cals

Maybe start at 1g per lb carbs. 286g carbs = 1144 cals Carbs, try to do all complex carb except post workout. Faster carbs are ok then because your muscles are ready to use those cals to replenish nutrients.

Id prob try to keep fats pretty minimal maybe 100 or so. 100 g fat is 900 cals. Get these mostly from your protein sources, lean beef, chicken, fish, turkey. Dont be scared to use a little olive oil or coconut oil to cook with, just dont go overboard.

3474 cals per day give or take 5% or so.

What do you think Joko? Seem like a decent place to start?

Originally Posted by G_nome76

Never had abs always wanted them. I am a pretty well built guy I am 6'3 286lbs as of this morning. Always just lifted hard and eaten what I want and I maintain a decent body comp. not ripped by any means but you can def tell I have muscle. I have never gotten into the calorie counting or macros as I did not care. Now I want abs and I know that is 80-90% diet. So any diet experts out there I throw myself out there for you to help. I am open to most anything. What caloric intake do in need for my size ,build and such. What are macros and what do they do? I've always been good at tacking on Slabs of muscle now please help me peel off layers of fat. Not looking for cutting supplements yet as I know I can lose a ton just changing my diet. Please feel free to ask any questions you need of me and don't worry about hurting my feelings I need real tough love advice no sugar coating.

Thanks in advance and remember,

You can't spell strength without Tren.


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Hey, you are like my board twin. Check out my log.

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Originally Posted by AvidFisherman

Hey, you are like my board twin. Check out my log.

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Been watching your board bud and your the reason I said fuck it it's time. Thanks for the motivation I'll be here for you too. Maybe we can keep each other motivated and hold each other accountable.


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Originally Posted by Boombalaty

1.25g of protein per lb of weight so 357g protein = 1430 cals

Maybe start at 1g per lb carbs. 286g carbs = 1144 cals Carbs, try to do all complex carb except post workout. Faster carbs are ok then because your muscles are ready to use those cals to replenish nutrients.

Id prob try to keep fats pretty minimal maybe 100 or so. 100 g fat is 900 cals. Get these mostly from your protein sources, lean beef, chicken, fish, turkey. Dont be scared to use a little olive oil or coconut oil to cook with, just dont go overboard.

3474 cals per day give or take 5% or so.

What do you think Joko? Seem like a decent place to start?

So am I looking at the package of everything I eat and adding it up to reach this or is there some chart out there that tells you what most foods are?


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Thats what this place is all about fellas! This is a few months after I got started back in the gym and where I was a few weeks ago. You guys can both get what you want!! BOP 1-21-16 to 5-26-17 front .jpg

Originally Posted by G_nome76

Been watching your board bud and your the reason I said fuck it it's time. Thanks for the motivation I'll be here for you too. Maybe we can keep each other motivated and hold each other accountable.


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Originally Posted by G_nome76

So am I looking at the package of everything I eat and adding it up to reach this or is there some chart out there that tells you what most foods are?


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Download MyFitnessPal on your phone. Its pretty easy to track that stuff with it

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It will take a bit of playing around with myfitness pal to figure it all out. You are a good bit bigger than I am but I try to hit 6-7 meals a day. Usually 6-8oz of protein per meal. Eat lots of veggies, asparagus, spinach, bell peppers all low calorie and high in micro nutrients. Carbs something like 5-6oz sweet potato or 1c brown rice or 1c oatmeal for breakfast, quinoia or however the f you spell it.Oh yea, beans are a super great carb and also have a good bit of protein and fiber. Let see what we have here.

357 /6=59g protein per meal. 10oz chicken breast is 55g protein and 8g fat for example.

286/6 = 47g carbs per meal. 1c cooked brown rice is 45g carbs.

cook your chicken in 1 tbsp of olive oil. 300 cals and 15 g of fat.

Add some broccoli, spinach peppers or something like that and you got a good healthy meal.

Get the app and play with it a bit. IT will make much more sense once you start using it. It also has a barcode scanner feature that is really cool too, just scan the bar and it will locate all the macros for that item automatically 99% of the time.

Originally Posted by G_nome76

So am I looking at the package of everything I eat and adding it up to reach this or is there some chart out there that tells you what most foods are?


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