Fixing to lose 25 lbs in three month or so.

[PUA938873]

I need advise of how i can lose weight .I know working out and cardio would help.I need to know what nutrient and food i should eat. Im 6'1 215 and has a gut.

[The Ghost]

You want to get your metabolism fired up to start the fat burning process. Protein is the primary source for muscle building and maintenance and carbohydrates are your energy source. Too many carbs and they will store as fat. And you must have some (good) Fats In your diet to help your body work efficiently. You want to begin a good eating routine to get your body working right. Smaller more frequent meals throughout the day will keep your metabolism burning steadily and will greatly increase your fat burning.

You want to eat more protein and Good carbs. A good ratio is six small meals a day rich in vegetables and good clean protein (Chicken breast, Turkey, Tofu, Nuts, Beans, tuna or any oily fish) and a smaller portion of carbs for energy. and drink plenty of water. Good quality carbs are important as they are your main fuel source so you don't want to neglect them. (Whole meal bread, Potato's, brown rice/pasta etc are slow digesting carbs which stop hunger pangs) White breads, sweet potato's, white rice, pasta, etc are fast carbs which are best left until immediately after weight/cardio training to replenish your energy quickly. And you should always immediately follow your training with a protein shake to help your muscles recover.

A Simple plan

Breakfast 6 - 9 Am. Protein Shake 9 - 12 Pm. Lunch 12 - 3 Pm

Protein Shake 3 - 6 Pm. Evening Meal 6 - 9 Pm. And a protein shake before bed.

(Preferably casein Protein as it is slow protein which will keep your metabolism fired while you sleep)

As for good food sources just type "bodybuilding foods" into google and you will find endless resources to help you find the best foods.

Good luck.

[OliShoey]

Cant really add to much more onto what The Ghost has already said.

Only thing i can add is that a lot of people i know have fallen into the trap of eating a lot of Fruit when they are on a weight loss program.

Fruit is good for you but eating too much of it is definately not a good route to take. Fruit contains a lot of sugars that are good for you however once the body is full up of what it needs that sugar enters the liver and is turned into fat.

Try to stick to vegetables and the above mentioned and the weight should come tumbling off.

Good luck

[Movieman85]

Hey,

Ghost gives you some good advice, the only thing I disagree with him on is the protein shakes. 3 protein shakes a day can be excessive, and high amounts of protein strain the kidneys. I would follow his advice but only drink one protein shake on days that you work out to help rebuild the small tears in your muscles fibers. I also recommend Whey protein as it promotes lean muscle growth.

If you drink, I would stop cold turkey if you are serious (or at least cut back). If you just have a gut you're trying to get rid of, learn a pilates routine and stick to it.

Also, after you work out, try to eat within an hour after you finish as you are in the absorption phase. Then try to nap 30 minutes after you eat. When you wake up, you'll look and feel rejuvenated.

-Movieman

[specs3]

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