Questions on supplementation, and fat loss

So a little background, I made a bet with one of my friends that I will have a six pack in a year, this was made last Monday. been hitting the gym everyday since then. Also changed my diet. Eggs, started with 3 in the morning with oatmeal and all natural peanut butter and a coffee (no sugar), as of today moved up to 4 eggs. mid morning I have a Banana, lunch is left overs from the night before (Eg half chicken breast and broccoli) another banana mid afternoon, 12 grain bagel w/ light cream cheese and a black coffee pre workout. and supper would be something like lunch, or with steak instead of chicken. Went to GNC yesterday picked up some promasil protein and a multi vitamin (Mega Man sport) and taking 1 multivitamin with breakfast and one with supper, and 1 scoop protein after workout. Is this enough? When I made the bet I weighed in at 230lbs @ 6'2" as of yesterday I am down to 224.5lbs

Edit: Also have physical training with the paramedic academy every monday and wednesday, our workout is crossfit like.

 

The only way to build muscle is to eat more than usual and weight train.
The only way to burn fat and maintain muscle is to eat less than usual and weight train.
That a very basic formula.

Getting more technical, you have to figure out your base caloric intake. This is the amount of calories you can take day in and day out and stay the same weight. So, say my base caloric intake is 2500 a day. If I wanted to gain muscle, I would have to bump it up to 2700-3000 a day. Plus weight train. I would do this over an extended period of time, about 8 weeks or more. This is called bulking. It's inevitable to gain fat.
If I wanted to lose fat, I would cut down to 2200-2000 calories a day. Over an extended period of time, about6-8 weeks. Or however long you want to cut down. It's inevitable to lose at least a little bit of muscle, that's why you weight train, to minimize that effect.

 

What's worked for me is 10-12 x my BW in calories.......keep strength work there since its not taxing on the calorie side and slow steady cardio if you need some help (sprints and heavy met-cons are fun but will tax you big time and tend to make you VERY hungry).

Once things get easier and you get closer to your goal, you will have to start being more strict but its deff doable!

 

Sure, you can sit there and measure out food, caloric intake, hate life, etc...

Or, you can work out and eat without measuring. Cut out grain and dairy from your diet and see how your body comp is in a month or so. Ten times easier then weighing and measuring.

Training side, keep with the cross training. Don't be scared to do metcons or sprints. (In 30 minutes I can find you 15 people who do slow cardio and are fat. I'll give you a day and bet you can't find 5 fat people who run sprints.)
If your training makes you hungry, eat. You're not going to do your body any justice denying it food for rebuilding.
As long as you're training and eating clean, you will lose fat. It's that simple. You can also burn fat and build muscle at the same time without counting calories.

You don't sound like you're overeating, so no worries on quantity control with you, so here's an easy thing to follow:

Breakfast - Eat
Lunch - Eat
Workout - do work
Post workout - Carbs and protein
Dinner - Eat
Repeat

One more thing, strength training IS taxing on the caloric side. I don't have the time or the care to type out the reasons or cite the studies. A quick googlescholar or plain google search will tell you why.

OP, if you're truly interested, shoot me a PM, and I'll hit you up with some books, websites, studies, authors to check out.

 

^^^This. I'll add that making your carbs from whole foods and not processed is going to be better too. Oatmeal, brown rice, sweet potato etc. Cut out "diet" "light" whatever too if you're serious about it.

 

OP PM me I work for GNC and am studying to be our nutrionalist

 

Not trying to offend anyone but GNC is a rip off, buy your supplements from prosource.net. In my opinion for the quality and the money Dymatize has some of the best products out currently. I dont represent either of these companys Im just a customer.

 

Things have pretty much been put on hold for a couple reasons, as much as I hate to say it. Still taking the multivitamin but hitting the gym has stopped for a little bit. hopefully get back at it within the next month.

 

definatly going to get back at it though, I need to not only for my career in EMS but I also want to get into fire.

 

you do realize that the term 'nutritionist' is meaningless? there's no definition or standards for that term. heck, everyone on this forum can call themselves that. if you're serious about making a career in that field, look into becoming a Registered Dietician. That terms means something very specific and meaningful.

And to the OP - get rid of that bagel! And yes, if you're trying for a specific goal of abs, diet is going to be your biggest contributor, by far. You should be making some effort to count calories for what you're doing. Don't ignore them as some have suggested.

 

Hells yea it is. I can't believe they are still open. Hoping they start closing down like blockbuster. It's unreal the mark up they have there.
Probably make most their money from their salesman, errr.... I mean "nutritionalist" advising people on the 15 overpriced supplements they "need" to take in order to look like Jay Cutler.

Amazon, vitamin shoppe, etc.... Pretty much any place is cheaper then them. Hell, even the stuff the gym pushes is cheaper.