Looking for a good diet to loose weight and build muscle 40-40-20 or Weight-Watchers!!!?

Question

Hello

Not sure what I needed to do so I need some help. Im looking for a good healthy way to lose weight and build muscle. I lift about (1hr) and do cardio(30min) 4 times a week. I've lifted most of my life a can get stronger but I cant seem to see much visible results. So Im look for something to lower my body fat, build and tone muscle. Ive read about the 40-40-20 diet did the math and figured out my intake using a formula to lose weight. It seems great but I think it will be hard to get 286g of protein and 286g of carbs a day with 63g fat. Is there a better ratio to lose weight and build muscle?
Any good healthy ideas about what to do would be great Im about 6'0 and 260 and my first goal is to get down to 245

Thanks Jam

Answer 1

Weight Watchers works great. It's a healthy lifestyle not a diet. easy to follow. they have 2 plans and you use your own food. they also have an on line program or an at home program if you don't like the meetings.

Answer 2

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Answer 3

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Answer 4

Any time you lose weight you'll muscle, so the goal it to minimize muscle loss while losing lots of bodyfat.

The first things you want to eliminate from what you eat are: sugar, fried foods, and white flour. You want to eat as natural and unprocessed food as possible.

Sugar, anything with it is bad. From Coco-Crispies cereal, nearly all sodas, to a small bag a M&M's. All turn into body fat fairly quickly.

Fried foods. Chips, french fries, etc. All have very high levels of calories and fats. Cut out mayonaisse and butter while you're at it.

White flour. White breads, spahgetti, Ramen noodles, most cereals, tortillas (corn & flour).

You're going to want to eat 5-7 small meals/snacks in a day. That may seem like a lot of eating, but look at it this way. Say your lost in the woods and you need to make a fire that will last all night. Will the fire last longer throwing all the wood you've collected into the fire once or twice during the night, or if you toss a couple of logs in once every 45 minutes-hour?

Your body is pretty similar. You need to feed it a little bit every 2-3 hours to keep it burning fat. The longer you go in between meals, the more likely your body is going to store what you eat as fat. This is because your body doesn't realize that there is food everywhere in the world we live in. It still thinks your a cave-man. And cave-men didn't get to eat very often. Sometimes once every 3-5 days...starving. So our body is designed to store what we eat as fat, because fat has the most energy (calories) per pound. So, if you sleep all night, then skip breakfast and don't eat until lunch at say 11:30am...you probably haven't ate anything in 12+ hours. So, your body thinks your starving, that there is no food to eat. Then you eat a nice, greasy, calorie-loaded slice of pizza. Your body will then store most of it as fat because it thinks there is a food shortage.

Aim for 250-300 calories at each meal/snack.
Also try to eat 20-30 grams of protein at each meal. And of course, your going to want to keep even healthy carbs to a minimum (less than 80 grams a day).

The healthiest carbs are:
Yams
Oatmeal (no sugar)
Sweet Potatoes
Brown Rice

OK carbs are:
Whole-grain bread/buns/tortillas (whole-grain should be the first name on the ingredients list)
Fruits

Aside from the carbs listed above, your meals should consist of:
Chicken breast
Turkey breast
Tuna
Salmon
Egg whites
Almonds
Low-fat cheese (cottage, string cheese)
Lots of vegtables
Lots of water

You need to drink 1 gallon (128oz)minimum per day. Water is what carries the toxins and fat you burn off out of your body through your urine. It also helps keep you feeling full and does wonders for your skin. If your urine isn't clear like water, drink more.

Also, take a multi-vitamin (like Centrum).

If you were to do cardio like ride a bike or jog for 20-45 minutes everyday AND diet, you'll be several sizes smaller in no time. But remember, losing weight is 90% about what you eat, not how much you exercise.

Bodybuilders and fitness models basically eat this way. Not only is it low calorie, low carb, high in protein and natural...it controls your blood/sugar levels and how your body uses the food based on the glycemic index.

PS+ take a thermogenic fat burner also (hyrdroxycut, xenedrine, etc). Just remember to drink more water.

Also, right after your weight training session, have a protein shake with some maltodextrin to replinish the glycogen in your muscle. Any idea what you bodyfat level is? You only need about 1.2-1.5 grams of protein per LEAN pound of bodyweight. So if your lean weight is say 190lbs, you only need 228 grams of protein. Buy some whey protein and have 3 shakes a day, that's 66-72 grams depending on brand.

Good luck!

Answer 5

doing that many crunches is unesessary, crunches will make you drained rapid and could no longer burn any callories. try bounce roping and working for variety of 30 min an afternoon, and watch what you consume. save calorie intake for each meal below 360 energy 5-6 nutrients an afternoon