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2003/12/09, 01:51 PM
I have been weight lifting now on a consistant basis for 2 months. I'm much stronger but can't really see the results because of my weight. I'm having the hardest time lossing weight. I weight lift 4 times a week using ft. personal workout and do about 45 min of cardio 4 times a week. For my cardio I walk on an incline and keep my heart rate at about 135-140 beats per min.. I'm 36 years old and weigh about 265 have pretty substantial amount of muscle mass whole family is that way, guess its in the genes even my son who is 15 is a pretty muscular kid about 6'2" 205 lbs. told him if he lost about 10 lbs. he would be ripped. I digress, sorry just a proud father. Anyway, I'm a local truck driver so I sit most of the day while working.
This is my daily diet.
7 a.m.
1 Serving of oatmeal with about a tsp. of honey
2 egg whites
1 whole egg
10 a.m.
apple
1 serving protein shake in water (108 cal.)
1 p.m.
2 slices of ham on
2 slices of whole wheat bread with a little mustard
3 p.m.
1 can of tuna
2 cups of lettuce
2 Tbl. spoons low fat catalina dressing
1 apple
5 p.m.
1 chicken breast skin removed usually boiled
2 serving of frozen veggies. ( broccoli, peas ect.)
1 plain baked potatoe
7 p.m.
1 serving protein powder in water (108 cal.)
I stick to this diet pretty religiously any help would be appreciated. I would like to loose about 50 lbs.
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2003/12/09, 09:36 PM
sounds to me like you eat too little lol.
Here is what I kinda calculate from my knowledge of eating some of this myself:
1 Serving of oatmeal with about a tsp. of honey = 140 + honey (100) = 240 assuming plain oatmeal, flavors inc sugar substantially.
2 egg whites = 34 cals
1 whole egg = 75 cals
10 a.m.
apple = 80 cals
1 serving protein shake in water (108 cal.)
1 p.m.
2 slices of ham on = 300 cals
2 slices of whole wheat bread with a little mustard = 120 cals
3 p.m.
1 can of tuna = 150 cals
2 cups of lettuce = about 30 cals
2 Tbl. spoons low fat catalina dressing = about 120? not sure
1 apple = 80
5 p.m.
1 chicken breast skin removed usually boiled = 200
2 serving of frozen veggies. ( broccoli, peas ect.) = 80
1 plain baked potatoe = 100
7 p.m.
1 serving protein powder in water (108 cal.)
You are a growin boy man. Id be eating more than that IMO. If you eat too little, your body is going to want to hold onto that fat. And since you have a sedentary job that makes it even worse.
Do a BMR calculator. That tells you approximately howmany calories u should eat for your sex/age/weight to remain at that weight. Then, you need to figure out how many pounds per week you would like to lose of fat. So, since 3500 calories = one lb of fat, to lose 1 lb of fat you would need to have dropped 500 calories less per day than your BMR.
Now, when you work out, obviously you burn substantially more calories than your BMR. I believe a good rule of thumb is on days that you train hard, multiply your BMR x 1.6 and this will give you approximately what you have burned for your day after working out.
Here is mine for example:
I weigh 330. Im male, 25 yr old, 6'3, about 37% bodyfat.
My BMR is 2347 calories per day. Which means, if I do absoultely zippo, thats how many calories my body will burn that day.
I work out every day, so i multiply 2347 x 1.6 which gives me 3755 calories per day. SO, for every lb i want to lose per week (2-3 is safe), id subtract 500 per day and try to follow that.
If you eat too little, you really make your body think that you are starving and thus you end up holding on to that fat.
Hope some of this helps. A BMR calculator is found here..this is the one i used:
http://www.hussman.org/fitness/bmrcalc.htm
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