23yrs old; 287 lbs - ready to begin strict regimen...goal 200-ish

[arejay]

I am sorry for the novel, but i am seriously seeking advice, please take the time to read

I'm 23, my wife just had our first child, (a baby boy) and I want to be able to enjoy him, and being close to 300 pounds is not going to make it work for me when he begins to run around and such...Not only that, but I cannot stand being big, and enough is enough...

My stats:

height: 5' 11''
weight: 287lbs (down from 315 last october, with just walking...see below)
goal weight: 200(ish)
determination: 110%

Now, my biggest concern is the protein, fats, and carbs breakdown... Consume 1g of protein for every pound of body weight correct? But how can I consume 287g of protein safely without consuming too many carbs, or too little fat etc.?

Now, I have a nice big 5lb bottle of ON 100% sitting in my cabinet, with a box of one-way bars...My biggest problem is that my job doesn't allow me to take frequent breaks to eat, so eating 4-6 "real" meals, will be tough. So i had begun to think...

and here's what I have come up with so far (I am a real NOOB here, so any input will be taken)

5:30AM - 3egg whites, 1 egg, protein shake, multi-vitamin
8:30AM - protein bar, lots of water
12:30PM - another protein bar, (maybe PB sandwich? or turkey?) more water
5:00PM - protein rich meal (chicken breast maybe?)
WORKOUT
after workout - protein shake (anything else?)
should i be eating or taking anything after say 6:00 after my workout?

Like I said, My job doesnt really allow me to have a real meal throughout the day...I am a letter carrier (mailman) and I do actually walk about 2-3 miles a day at work alone. But, that is why I can't stop and eat a complete meal 2 times during work. So I had figured my option would be protein bars during work, and real meals before, and after. I will however be adding more cardio into my regimen, in addition to my walking at work, I would like to maybe jog (hah!) another mile or so if weather permits...My apartment complex is about 1 mile around, which works out pretty well...

As far as a workout goes, i can't really afford a gym (right now, with the baby and all), so i have a set of dumbells, and a curl bar right now...with a 4 position incline bench that I would like to be using...As stated, my main goals are to burn the fat, and build the lean muscle I need...

As far as workout goes, I have NO idea where to begin...I am looking for a regimen that will not only burn the fat, but build the muscle as well.

More to come...I thank you for reading all the way through, any help, questions, or comments will be taken. I will be taking pictures tonight so I can track my progress as the time goes on...I am going to try not to weigh myself, but judge my progress on the difference I see in the mirror each week.

 

[arejay]

well day 1 is here...weighed in at 287.4
I'm currently eating 3 egg whites, 1 whole egg w/ 2 slices of lite whole wheat bread

took my mulit-vitamin and made my protein shake with 8ozs of skim milk, and i've already drank 16 ozs of water so far. (damn, does skim milk make a MUCH better shake than water...especially with the ON 100% instead of the crap I had before)

the rest of my meals are already planned out as well

5:30AM - 3 egg whites, 1 whole egg, 2 slices lite whole wheat & protein shake w/skim milk.
8:30AM - protein bar
12:30PM - approx 6oz turkey breast and lettuce in a flax wrap
5:00PM - workout
6:00PM - chicken breast, a veggie? & a protein shake
9:00PM - cottage cheese (i hope i like it, i've never had it before hah!)

and obviously all my water throught the day...I have a 52oz jug I bring with me every day to work, and I'm guessing i can keep myself consistently drinking every so often to finish it off by the end of my work day...

then will be the hard part...since i have no "real" workout schedule, I am going to take some advice I've seen here on the boards and do a light, whole body workout to start. There's 4 guys at my job who are all heavily into lifting, part of the reason I have begun my journey as they have given me much needed advice. I am goign to ask them as well as the board to help me create a workout schedule so I can not only lose the weight, but build me some muscle too..

more to come.

 

[dgatehouse]

Well, first off I don't think you're eating enough. This needs to be thought of as more a marathon and not a sprint. Your TDEE is probably over 3500 calories a day. You should find that stuff out first and then subtract about 15-20% of your caloric intake. Losing weight isn't rocket science, just calories in vs. calories out. You don't want to cut your intake too drastically either because your body thinks you're starving and that kills your metabolism.

If you really want all the answers though you should read Tom Venuto's burn the fat feed the muscle. It's a great read and gives you a wealth of information to start with. I'm not trying to sell it or anything and if you're tight on money I'm sure you could find it online.

Good luck and congrats on being a dad!

 

[thelion2005]

This is easy.

Get rid of every bit of fast carbo ... sugar,fruit, flour or grain based. Pig out on colorful veggies, and meat/fish/fowl ... lots of water.

Read the lables on your bars and other food type supplements. Lots of SUGAR?

You'll see the change in 48 hours. Stored water and fat will fall off.

Do not overtrain. You walk enough. Hit the weights 4 times a week on an upper body, lower body split. Sleep and take an afternoon nap.

The result? Less fat, more muscle and better blood chemistry.

Get a blood test too. Watch how this diet improves all your numbers including cholesterol and bp.

 

[arejay]

OK so my totals for the day are as follows...

calories: 1786
fat: 38.5 - 2.2%
carbs: 142 - 8%
protein: 204 - 11%

ok...so should i be eating more? I'm having trouble finding enough protein to amount to 1g / lb of body weight...I'm 287lbs...I mean, yea i'm a big friggin guy (hah!) but i cant rally eat THAT much...i got his way from junk food, and lack of excersize...

I was ready to burst after dinner...Im trying to lose weight, but should i be consuming more calories, and how do you know just how many calories you are burning during a workout, or during cardio?

maybe another shake with lunch? perhaps some milk with dinner...?

 

[arejay]

ALSO...

I have changed my meal schedule with the help of a friend...I am going to try to adjust to this as best i can (if this is a good idea) but it will be tough with my work schedule...we'll see how i can work it out...

hows this for my new schedule:

5:30AM - 3 egg whites, 1 whole egg, 2 slices whole wheat bread, and a protein shake
8:30AM - protein bar, water
11:00AM - fruit...(banana or apple etc)
2:00PM - lunch, turkey or chicken wrap w/lettuce
5:00PM - dinner
6:00PM - workout
8:00PM - protein shake, evening snack

sound any better...?

 

[mm107]

Loose the protein bar, in place have a meal replacement, more calories. or better yet eat real food.

Ya, you def need to eat more to speed up your metablosim. I myself was 240LBS in ?JAn, now i am 165. Dieting, eating more will help. I know it sounds crazy but eating more real food will be helpfull.

Are you taking multivitamins? green tea? Eating your healthy Fats? EFA's such as peanut butter, can help get them cals in...

 

[dgatehouse]

Bro, you seriously need to eat more. You definitely need more protein and more fat. Your body is probably in a starvation state and if you can't kick your metabolism into high gear you're wasting your time. Find your BMR and your total TDEE first. Then take an average of how much your eating a day. Add about 250 calories a day to it every week to get your body used to eating more and help things flowing again. If you start to gain weight then you need to be working out harder and doing more cardio. Seriously though you need to get your metabolism going.

Also, ditch the protein bars. Most of them aren't good for you. Make your own!

Take 300g raw banana, 1 tsp ground cinnamon, 2 tbsp unsweetened cocoa powder, 3 large egg whites, 4 oz skim milk, 200g of oatmeal (in the tub, not packet), 1/3 cup of splenda, 1tbsp fat (efa blend, omega 3, or even olive oil), 60 g or so of protein (preferably chocolate for this one)

Mix, put on non-stick pan at 300 for 25 minutes. Let cool and then cut to size makes, about 8 little bars with the following:
11g pro, 28g carb, 4.5g fat.
You can use less banana and oatmeal if you are wanting less carbs. I would try to cut more banana though since oatmeal is really good for you. Maybe even add more protein to it. Experiment with it.

 

[coryriffel011]

Bro, read the sticky posted by pintoca, you will find more than enough information to get yourself started in the proper direction to achieve your goals.

 

[arejay]

Bro, read the sticky posted by pintoca, you will find more than enough information to get yourself started in the proper direction to achieve your goals.

he actually PM'd me with the link to his post, im reaing it now...