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2004/09/10, 03:13 AM
OK, told the following info to the Nutrition plan:
Individual Metabolic Rate -
Slow - difficulty losing fat
Current Activity Level -
Medium - moderate
Selected Nutritional Goal -
Fat Loss and Toning
And this is what it said:
Protein -300 g
Carbohydrates -600 g
Fats -49 g
Total Calories -3996
Now this seems like ALOT of calories to loose weight. I actually can loose weight pretty fast, but put slow to see if it would speed up the loss. I am 300lbs at 6'4" want to get to 230-240 with a low body fat and good bulk/tone. I am at a pretty high body fat (like 24%) and its ALL in my core (chest/back/stomach) my legs are very defined and my arms, while small, are not fatty at all. Can anyone explain to me how I am to expect to lose weight while consuming 4000 calories a day?!?!?
Also, anyone know a good place to see what a strong basic diet/menue would look like. Right now I am mainly lean steak, tunafish, chicken breasts, salads, and rice..know there is some things i am missing and need. Thanks again for all the help, site looks like it could help ALOT!! Also another thing..my Fitness plan week 1 looks pretty..umm..light. Like maybe a half hour workout tops..seems low as well, but could be wrong..have been before!
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2004/09/10, 05:45 AM
Hi Codygrizz, welcome to FT.
It's difficult to determine much because your profile is empty so go ahead and fill that out. It's not possible to know whether the calories are too high without knowing what you are doing.
Go back and change your metabolism rate so that it reflects your metabolism accurately, that will also help us to help you. The carbs are probably a bit high, that's typical of the program.
What is your exercise regime like? Are you lifting and doing cardio?
As far as diet, in the FAQ board there is a post titled "What should I eat," give that a look along with the Bodybuilder Grocery List on the nutrition board.
Post a typical days meals and exercise here and we can help you to make adjustments.
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Anni
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Hard work must have killed somebody
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2004/09/10, 03:21 PM
33yo male, back in gym after ripping pec and was ashamed to be in the gym for the longest time (I know its stupid). I am at 300lbs now and have been this weight for a few years now. Would like to lower overall body fat. I would like to get to 230-240 with good b/f and lean muscle. I am semi-active, I seem to loose the weight easy sometimes, with even little exercise, but want to ease back in the gym and drop. My IDEAL goal..as sad as it may seem..is to be able to go to a pool again and feel comfortable with my shirt off, hopefully by next summer. ALL my body fat is in my trunk..its weird. Belly/Back/Chest..my legs are cut, shoulders are solid, arms (while not big anymore) are solid. Any and all help would be GREAT!!
Thats supose to be my profile..I have added it 2 times but never goes through. GRRRR. I work for myself so gym time is not a problem, nor is cooking the proper foods, just want to do it RIGHT the first time. I will take any suppliments needed (been eyeballing the Animal products) and am getting the roomate (exotic dancer, future Feature dancer) in the gym as well to gain as much muscle as possible and loose the little belly she has..so there IS motivation on 2 parts. Anymore questions please ask and I will answer what I can.
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2004/09/10, 07:23 PM
Good goals Cody, but we still need to see a typical day of eating and exercise before we can help you.
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Anni
*******
Hard work must have killed somebody
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2004/09/10, 08:59 PM
typical meal day:
Breakfast-
cottage cheese
whole weat toast
few slices lean cut precooked bacon (read it was better)
water
Lunch-
grilled chicken breasts
baby greens salad/fat free dressing
skim milk
preworkout-
Amplify Creatine mix/half scoop protien w/water
postworkout-
Amplify protien scoop with water
Dinner-
lean steak
1 red potatoe grilled (pam spray with Mrs Dash)
2 slices wheat toast
glass of Crystal Light
Snack-
sugar/fat free jello
glass skim milk
workout-
do 10-20 minutes cardio every day
workout is a 4 day split..Biceps/Triceps day 1..Chest/Back day 2, legs/Shoulders day 3..off day 4..repeat. Work abs/lower back 4 times a week+.
I need to do more cardio I know..do 10 minutes on the tredmil, 10 minutes on the bike..average heart rate for the 20 minutes is 165-175..so I keep it up there pretty good. I know in the military I consumed 5500 calories a day or so..6-7 meals a day..but was VERY active and ran 2-3 miles a day, swam, lifted, and did Ops..so they were needed. I own a computer based business..I dont just sit on my arse all day, but not as active as I was..so 4000 calories seems VERY high..I figgure that I do about 2000 a day now that I am working out again..figgured I needed that low for what I do, but I think I am pretty damn wrong about this!
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2004/09/11, 10:21 AM
Codygrizz, this is just not enough food. I eat more than you do and I don't lift much weight so let's revamp this. The supplements are out of my league so I'm going to need someone else to address that.
Here is a sample of my day which is under 2000 calories. You will need to adjust the portions to bring you up into the desired range for your activity. I'm going to guess somewhere between 3000 and 4000 calories per day. Again, I don't lift so we will need some help with that one.
Breakfast
3 egg whites
1 whole egg
mushrooms, green peppers, onion sauteed in a bit of olive oil
1/2 Cup cooked oatmeal (not instant)with Splenda
Snack (2-3 hours after breakfast)
1 sliced apple
1/2 Cup low-fat cottage cheese
Lunch (2-3 hours after snack)
6oz water packed tuna
spinach salad w/tomato, onion, green pepper
any low-fat dressing
Wasa crisp cracker
Snack
Laughing Cow Light Swiss cheese
celery sticks
Dinner (2-3 hours after snack)
6oz grilled chicken breast
1/2 baked sweet potato or 1/2 cup brown/wild rice
2 C broccoli or some other fresh green veggie
spinach salad with low-fat dressing
Bedtime snack (2-3 hours after dinner)
1 C cottage cheese
As you can see, your meals should not be more than 3 hours apart. Also notice that each meal/snack contains a protein, carbohydrate, and a fat. As the day progresses you are decreasing your carb intake, you need the carbs but you want to eat them at the beginning of the day so your body uses them as fuel and won't store them as fat.
Remember that this is what I eat and it is not enough food for you. Increase the portion sizes, choose only foods from the bodybuilder grocery list and you should see some improvements and I'll bet you feel better because you must be very hungry on the current regime.
I hope that helps you.
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Anni
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Hard work must have killed somebody
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2004/09/11, 10:23 AM
SHE IS TOTALLY RIGHT, SHE KNOWS WHAT SHE IS TALKING.
YOU ARE ON THE RIGHT TRACK
kakaroto
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2004/09/14, 12:32 AM
Your going to end up loosing as much lean tissue as body fat if you don't take in enough calories from clean foods. I'm 5"11 185lbs. and i'm eating about 2800 calories to loose about a pound a week. Granted I'm 20 and my metabolism is probably faster but from you meal plan you def. need to add some more calories in there. Drop the jello and and crystal light, water water water nothing is better. And for breakfast i would drop the toast and get some oatmeal and drop the bacon and eat some egg whites i usually eat 5. You need some carbs before your workout creatine and protein really isn't enough. For dinner i'd drop the wheat toast and opt for some brown rice and a cup of veggies. You also need to add some EFA's into your diet, olive oil or preferrably Flax oil. 20 min. of cardio really isn't sufficient unless your doing HIIT which is best done in the morning as it will burn fat all day. Your cardio sessions should be a minimum of 30 min. i would start here and increase your time as your progress and reach plateaus. I would do cardio twice a week with one HIIT session a week in the morning. You really need to find your calorie maintenance level then move from there. Kaaroto has a post "BMI and nutritional calculator" do a search and that should help you get another idea of where you should be at. Pick a calorie amount and go from there. remember good clean foods and plenty of water atleast a gallon a day. Drop the jello and it seems like your consuming a little too much milk just because it's skim milk doesn't mean it's good for you it still has a good amount of surgar which you want to stay away from until post workout. Hope this helps as a good start. Good Luck
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2004/09/16, 05:25 AM
Tried loading the "BMI and Nutritional Calculator" but cant because I have the newest version of Excell and it is designed for the old version. I also do 20+minutes of cardio a day..I am trying to get to 30 minutes..and I do it 5 times a week. I just threw up that menue as a sample..I generally do have oatmeal daily for breakfast with a few boiled eggs (whites only) and the crystal lite is a way to break up the water I drink (gallon a day) so I keep using it. And I drink milk as it helps promote lean muscle and fat burning..that I have seen on the web and in the top fitness magazines (3 a day is whats reccomended). I eat the sugar free jello maybe 2 times a week..it helps break up the boredom of my meals. I need to cut out the bread I recon..but the FT Nutrient guide says I need 600 grams of carbs a day..where else does one get that many carbs (kills me, Atkins says no carbs..here say 2 grams per lb of body weight..who do I believe?!?!?). I wish there was a simple meal planner program that said what to eat..it would be so much easier!
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2004/09/16, 12:44 PM
If it was simple everybody would have a hard lean body and eat what they wanted. The Atkins diet is not for people who workout. In the Atkins diet your going to loose both lean tissue and body fat and probably have the same body fat percentage maybe a little lower. I'm not saying milk is bad but you nedd to have it at the right times as it will slow the absorption of protein, right before bed with a scoop of protein would be perfect. Since you will not be eating for a good long while your body will have some slow digesting protein to feed off as this is when your body does most of it's repair on the muscles. Make sure the oatmeal your eating isn't the instant packet ones, get the old fashioned quaker oats. Drop your cardio to 3 times a week and do a weight training split 3 times a week. Your hear is a muscle to and needs to rest. Your just starting out so right now it looks like your heading for overtraining. you want to start at the minimum and progress as you so when you hit a plateau which you will you have somewhere to go. Keep working on your cardio and you will get to 30 min. and eventually 60 min. Just keep on working out and eating healthy and everything will fall into place.
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2004/09/16, 03:29 PM
Never said it was simple, asked if there was a simple meal planner to help me know what to eat and when (as in carbs early and protien later as I have read). I lift 5 times week as the program on here described, I am not a beginer, but back in the gym after ripping a pec. The program that this site sets up doesnt allow for overtraining I feel, it keeps it simple and quick..in and out, and I like that. I didnt know about the milk/protien mix before bed, thnk you on that..should help wake up a little less sore some days.
My issue is..and to be honest I am about to cut to 2000 calories a day or less..is 4000 calories will not make me lose weight. I am 300lbs now..BFI of 25% nw (yes not being in the gym killed me and the fatter I got, the fatter I became) and that many calories is NOT going to lower my body fat..so how do they expect you to stick to it? 2000 calories should slim me down to start..I am MAYBE at 2700 a day and it looks like my guy is getting slightly bigger..NOT the effect I want. I am willing to try anything, but cardio times a week isnt going to cut it for me..in the Military I lifted and did cardio 6 times a week and was in the best shape of my life..thats how my body responds. I never did learn the proper nutrition side, we had a dietician who said "eat this her..at this time" and we did. I wish there was a program that you could enter your goals and it would strum up a meal plan with times..I dont mind cooking at all but this whole eating carbs here..and protien now..ect is killing me. Heck we have read 4 different answers to when to take protien and creatine in reference to working out! aaaarrrggggggggghhhhhhhhh!
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2004/09/16, 04:25 PM
2000 calories is way too low, to me sounds like you want to loose the fat by Tomorrow, this is going to take time lots of time and patience. especially at the amount of weight you want to loose. The propper way to do it is to loose one to two pounds a week. You can do it your way and you will loose weight but you'll put it back on twice as fast as you lost it the minute you stop exercising and dieting. All the exercise in the world will do you no good without a clean propper diet. Do no go to 2000 calories a day right now you will put your body under great amounts of stress and end up doing worse damage. 2700 calories isn't even enough at your size i don't think. anni eats 2000 calories and she's a fraction of your size. you said your back in the gym after being out for a while so lifting weghts is going to stimulate your muscles and they will get bigger, this is what you want lean tissue it eats fat 24hours. a day. I don't no what else to say besides what i've already said now it's up to you whether to take the advice or not. do a search in the ft buddy below for meal plans. I think you need to take your time because it sounds like you just want to jump in. take your time and learn things slowly about dieting. protein is good to eat anytime and carbs should be eatin early inthe day and i would try to avoid big amounts the closer it gets to your bed time. Go get some flax seed oil and have 2 tbs. before bed mixed in with milk and a scoop of protein. Like anni said go check out the bodybuilders grocery list. Good luck cody
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2004/09/16, 08:28 PM
Thanks for the tip about the Flax seed oil, been reading more and more about it. I honestly dont expect it NOW..it just seems 4000 calories a day is a HUGE amount. When I was diagnosed with Diabetes the nutritionalist tried putting me on 1200 calories a day..that would KILL me! If people say eat 4000 calories and follow the workout program on here and it will work, thats great..I will do it.I would like..LIKE..to me around 240-250 by next summer with good muscle tone..I am broad shouldered so anything under 230 and I look sickly. I know I may seem like I want it NOW..but I know it takes time. It was hard to get it the first time (easy as heck to get fat) so it will be hard this time..best thing is it is easier for me this time as I have to loose..then I had to gain. I shopped off the BodyBuilders shopping list..I just need a recipe book to give me some ideas and a planner to tell me when to make what meal! Thanks again for all the help guys, it really isnt falling on deaf ears.
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2004/09/16, 09:57 PM
Do you have a scale to weigh your foods?..if not you can pick up a cheap one for about $15 or cheaper. This will help with keeping count of your daily calorie intake. Just find your maintenance level and go from there. 240-250 doesn't sound unrealistic at all i think that you can achieve that goal if you work hard and eat right, we'll be here for you along way.
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