Nutritional Help For a Newbie

[BSREVO]

Hello all, For the last month now I have been training BJJ here in Bakersfield, Ca. I cant get enough of it. Anyways, I'm 5'7" and 191 pounds and probably 20-21% bodyfat. Most say i have a wrestler's build, yet i do have a hint of high blood pressure. I just started going back to the gym, but i am looking for some help cutting some bodyfat and weight. I do cardio and liftinging when at the gym. Are there any special things to do? And are there any pills that could help with this process? I would really like to be around 170 and 13%BF.

Food: I have never really eaten health. But what do you guys suggest for me to start eating? I know fruits, chicken, and fish.

thanks justin

[zhorner]

cut out the simple carbs such as white bread, pineapple, gatorade, ect...
get yourself a good thermogenic like hydroxycut or lipo-6
keep your saturated fat intake below 20 grams per day
take a fish oil pill
do an hour or more of low-intensity cardio a day..for example 45 in the morning on an empty stomach, 45 at night
drink at least a gallon of water a day
reduce your carbs...increase your protein intake. you should still be getting more calories from your carbs though.
consume good, low glycemic carbs...rye bread, whole wheat pasta, brown rice, just about all carbs that taste like ass
eat alot of lean meats...fish especially tuna and salmon, bonless/skinless chicken, 96% lean beef.
uuuuuuuhhhhhhh...what else...

usefull tips...
for scrambled eggs, eat 2 whole eggs, and 4 egg whites.
spicy food is supposed to help burn fat
grapefruit is also supposed to help burn fat
no beer
no soda
eat 5-7 small-medium meals a day


their are loads more tips and tricks to help lose fat. if you had to pick just a few from the list...do alot of low intensity cardio, cut out the high glycemic carbs, and eat lean meats.

[BSREVO]

Thanks for the reply. This was what I ate today.

4:30- 1 liter of water

7:00- 4 egg whites, glass of milk

10:30- cottage cheese w/jam, 1 liter of water

1:30- two P&J sanwiches, glass of milk

4:30- can of tuna

7:00- serving of boneless chicken and green beans, 1 liter of water

7:30-9:30 is my jiu jitsu class. What is something I can snack on after class?

[zhorner]

after class...i would make a protein shake using whey and skim milk. that late in the day i wouldnt consume too many carbs with it.

make sure your eating reduced fat or all natural peanut butter with low/no sugar jelly.

you need to throw in some more whole wheats/grain carbs.

good job with the water.

also...directly after training, it wouldnt hurt to drink a small gatorade or a simple sugar to replenish your glycogen levels...dont overdo it though.

[gish13578]

the most effective way to burn fat is by running 2-5 miles in the morning on an empty stomach. By doing this your body will have exausted its carb supply during the night while u were sleeping, so you will be burning into fat reserves immediately. If you plan on doing cardeo at night too, drink a cup of coffee about an hour before you start, because i have heard that caffeine will cause you to bypass carbs and burn fat, and even if this isnt true, having caffeine in your system before exercise can put off muscle fatigue for 30% longer, so you can do more w/o tiring. Calcium is needed to release a fat burning enzyme, and its more effective if you have it from dairy rather than pills. So i recomend a yoplait fat free yogurt sometime during your day. Stick to a high protein low fat diet, and space out what you eat into quite a few small meals all through the day, so you metabolic rate at rest will increase. After breakfast and after dinner, if you have the balls, take a tablespoon of applecider vinegar, it will reduce deposition of fats from that meal, and it will also increase your metabolism for about 2 hours. It is rumored that green tea will also increse metabolism, but it takes surplus of 3 glasses a day for any real effects to show up, so i wouldnt bother iwth it. It is certainly possible to gain muscle mass while on a 1000 calorie diet, despite what some "experts" say. Right now im experimenting on like a 80% protein 600 calorie diet, and i have not lost any muscle mass, its too soon to see if im gaining any on that small of a diet. Be sure to take vitamin and mineral suppliments, and drink lots of water with any diet, or you will likely get sick, and be frequently dehydrated.