Im on a diet for the 1st time in my life and I dont know what im doing. i am 5’10 225 with 41in waist. I need to get my waist to 37, so i am assuming that would put my weight around 195-205? I am gonna start one of your 3 day templates, probably a somewhat altered strength 1, plus 3 days a week treadmil/airdyne conditioning trying to total 270 minutes.
I use My Fitness Pal and I have set the goals as 2k cal, 150 carbs, 67 fat, and 200 protein. I think its a 30/30/40% ratio.
Do you have any general advice? Does this plan look ok?
Thanks for your help, i am used to getting the old GOMAD and rest longer advice and that did not work.
I don’t know much about your recent training or goals outside of weight management to confidently recommend a template, but Strength I, PB I, or Hypertrophy I would all be fine. I do not think it’s wise to start with 4.5+ hours of conditioning per week, particularly if this is not something you have been doing much of. Rather, I would start with the programmed conditioning in any of the templates and plan on working towards 150 min/wk split up, with ~ 80% being 60-75% max HR (RPE 4-6) and 20% being higher (RPE 7+), split up over 3 to 6 days. After that, more conditioning can be added as needed.
Diet-wise, your energy target is about 1000 Calories lower than maintenance, which I think is a bit aggressive. The ratios don’t matter, but look fine. I’d be looking at ~160g protein, 300g carb, and 70g fat on all days from lean protein, fruits and vegetables, whole grains, legumes, dairy, nuts and seeds, and mostly unsaturated fats.
Tweaking this to your individual needs is the special sauce, but this is a fine place to start.