help needed PLEASE!!!!

gyppo12345

hi just want to say firstly great site and loads of great advice, hope someone can give me some good advice, right my problem is:

i have been training on and off for about 4 years had some really good progress but have just got back from travelling for a year so before i went i was 14 and a half stone now just weighed my self and tipped the scale at just over 16 and a half, basically when i was away i did not think twice about eating badly and now im gutted as im back home and basically lost what muscle i had and now just look fat, im 5 10 aswell just incase you needed to know, i have just bought myself a exercise bike and am gonna do 40 mins unfuelled exercise everyday to strip off my fat, my dilema is do i start up the weights again or do i get down to my goal weight first. i have always had a problem with my weight as i have found that all my mates can eat loads and look defined but i hardly eat anything and yet i put on fat, so can anyone help me to produce a new diet or eating regime as i wanna get cut and then train properly, i know its gonna take time to loose at least 2 stone but i will do what ever it takes any advice will be truley appreciated so i can start my new life, p.s can i some how speed up my metabolism as i think i have the worldst slowest.

thanks in advance

splinter

Id recommend you do cardio about 6 times a weight, with a low carb/high protein diet.

Check out leeb's stick o ndiet and nutrition on setting up a cutting diet.

And id certainly recommend you do weights as well if you want your muscles to come back, muscles have memory you'd be surprised how quickly you'll make the gains back!

gyppo12345

hi yeah that sticky about the cutting diet i am thinking though thats alot to eat thats more than im eating at the moment so wont i put on weight as im eating more than usual with that diet, i was wondering is there a diet or regime that can help me strip it all off then i will start to eat like a bb as in all the oats and eggs etc i just wanna strip right down first hope this makes sense.

splinter

Im not exactly quite sure what your saying gyppo.

Is lee's based diet far too much you think?

if you were doing cardio 6 times a week and weights 4 times a week. That leeb based diet would not be much at all.

You do actually need the proteins/fats and reduced carb amount. And there isn't any crap in that diet.

If you were bulking you would increased the carb intake alot more.

gyppo12345

hi i dont think that i put my point across very well basically looking to loose as much body fat as i can as i would rather start from scratch as to build muscle on top of fat so i have ben reading about the no carbs diet for six days then reload on carbs, could some one give me a weekly meal planner for this diet or if ts been done before a link to it, as in i want to know what to eat and when and im gonna stick to it religiously till i reach my goal weight, then i can start building muscle properly. thanks for the help with this guys

Tall

Building muscle is harder than loosing fat IMHO.

Keep your diet clean, workout hard and do the cardio you need to loose BF.

Nath

Yep Yep, just up the cardio, weights will help u drop body fat aswell, it's all buned calories. Also if u build a little muscle, it will help speed up ur metabolism and u'll burn more calories while resting.

splinter

I dont like the no carb diets, they work but they take a toll on your mind!

And carbs are fuel for the musle, so why take it away?

And as nath said building up muscle will speed your metabolism, so try and build a bit of muscle.

if your taking part in cardio 6 times a week and weights 4 times a week, you will burn fat. Just dont that many carbs, you'd be better of doing a 100g a day of carb diet then a no carb at all diet.

gyppo12345

hi thanks again for all the advice so far, i have come to the conclusion that i must put on fat with loads of carbs as when i was training i used to eat loads of pasta and i just put on fat so i have come to the coclusion that a small alount of carbs aday would be the way forward, does any one know where i can find a daily/weekly meal plan for the 100g a day of carbs thanks again, with that and cardio 6 days a week in the morning unfuelled and seriously weight trainig 4-5 days a week should equal my goal i hope

FAT BOY

hi m8
not all carbs are equal , stick to oats brown rice sweet poatoes loads of veg and you will be ok . there is loads of info on here just use the search button.

starting a log is always a good idea so the guys can can track your progress and help out if needed. good motivation to