Can I eat any cleaner/better than this? Need a little feedback to get lean...

[browndog1]

If anyone could address my concerns in posts 7,8,9 that would be great.

thanks.
...bd

 

[fiction agent]

Thanks for the input folks.

So should I be happy with my results at this point - about 15 pounds lost in 3 months? I'd like to hold on to the muscle I have (that's why I'm trying to keep the protein up with the shakes), so I don't get down below 220. I don't know, it's kind of a mental thing to me - when I think of someone who is 6'5" and below 220, it says, "skinny" to me.

I would also like to lose some more fat obviously. A few of the suggestions above were to add carbs to my morning meal. But if I'm trying to get leaner, shouldn't I leave the carbs out as much as possible?

If I were to change my Meal #1 to egg whites and oats or turkey and change out the carrots for green beans (I already eat the lo-carb tortillas), and change out another "Shake-only" meal to turkey or cottage cheese or whatever, is this really going to change things for me over time? How?

From what I've read, my maintenence cals for a day is around 2700 (12 cals x 225lbs). I eat around 2000 cals, and then cardio reduces that by 500 4-5 days a week. Is eating MORE clean calories actually going to help me lose fat? I've always be a follower of the calories in calories out weight loss theory - eat 500 cals under maintenence for 7 days, you create a 3500 calorie deficit, and you lose 1 pound.

OK. Yes. You are correct but misguided. If your maintenance is 2700, then you subtract 500 from that to get your deficit. So for you it'd be 2200 calories. Cardio is usually another 300 calories BURNED. So that's 2500 calories, while doing cardio, to los 1 lb every week.

At 2,000 calories you're metabolism is slowing down, making it harder to lose fat.

Also, eating clean will help you in more ways than you think. Though it roughly comes down to calories in vs out, what you eat greatly affects attitude, health, skin, emotions, and so forth.

There are many factors involved that are too long to list. If you're interested, I suggest you read some more of the articles on this site as to why blueberries are better than bananas, or why chicken is preffered over say hamburgers.

And also, what you weigh does not account for what you look like. When I was 18 I weighed 270 but looked like I was 240. Now I weigh 215, but look about 235. Pounds don't really mean anything. Bodyfat is all that's important.

 

[blueta2]

Soy has been proven to raise estrogen levels in men. If you're only using a few ounces, you're better off with skim milk.

that's actually not been proven

 

[fiction agent]

that's actually not been proven

Soy contains estrogen similar to our own. A study has been done recently on infants and how soy estrogen levels could negatively effect the development of infant boys. There have been other studies as well.

That's not to say that soy is bad, it has many benefits. But could you link me with an academic source that says soy doesn't raise estrogen, if only temporarily?

To give you the benefit of the doubt, though, cows are juiced with estrogen as well, raising levels with grocery beef.

 

[Nathan]

More rolled oats and low GI carbs (brown rice, yams, etc.). The tortillas and cheese aren't helping - less protein supplements and more real food. No more than a protein shake post-workout IMO - max two a day. Your calories seem a little low overall so the firs thitng would probably do is up them to maintenance for a week or two, and then go back to dieting - your metabolism has slowed down and is why you have stopped losing bf. If you don't pick up your metabolism, you need to drop more calories. BT if you drop more calories nowk, you will probably stop losing fat and begin losing more muscle - unless you are on massive amounts of AAS.

Take a break from dieting for a coupel weeks.

 

[browndog1]

Okay, so I have a few more questions unanswered from the posts above - if I could get some input that would be great. Here's the repost:

I would also like to lose some more fat obviously. A few of the suggestions in the posts above were to add carbs to my morning meal. But if I'm trying to get leaner, shouldn't I leave the carbs out as much as possible?

If I were to change my Meal #1 to egg whites and oats or turkey and change out the carrots for green beans (I already eat the lo-carb tortillas), and change out another "Shake-only" meal to turkey or cottage cheese or whatever, is this really going to change things for me over time? How?

From my calculations, my maintenence cals for a day is around 2700 (12 cals x 225lbs). I eat around 2000 cals, and then cardio reduces that by 500 cals 4-5 days a week. Is eating MORE clean calories actually going to help me lose fat? I've always be a follower of the calories in calories out weight loss theory - eat 500 cals under maintenence for 7 days, you create a 3500 calorie deficit, and you lose 1 pound.

So is simply changing up a couple of my meals really going to accelerate this process? How?

How are my counts on protein, carbs, and fats? Pretty decent? Where should I be with regard to percentages on those numbers? Why would eating more fat (in the form of Flax or olive oil) help me to lose more fat?

Also, why would I want to eat "good carbs" like brown rice and oats if I'm trying to lose fat? Shouldn't I stay away from carbs?

Lastly - post workout I usually do a shake and a piece of fruit. Is this adequate??

Alright, that's all of them. Thanks again.

...bd

 

[browndog1]

Wow that was a lot of questions - honestly though, I really want to understand HOW and WHY things work in dieting. I'm versed in many things, but dieting is not one.

...bd

 

[browndog1]

bump

 

[Nathan]

Ask one or two questions instead of setting it up so that whomever answers you has to sit down for 20 minutes straight in order to answer.

I'll take the last question - not really. 40g of whey protein or so, and usually about 50g of simple carbs - buy gatorade powder and mix it yourself or something. Fruit is a lot of fructose which is lowering on the glycemic index.

 

[browndog1]

Thanks, Nathan.

Okay, here's another.


From my calculations, my maintenence cals for a day is around 2700 (12 cals x 225lbs). I eat around 2000 cals, and then cardio reduces that by 500 cals 4-5 days a week. Is eating *MORE* clean calories actually going to help me lose fat? I've always be a follower of the calories in calories out weight loss theory - eat 500 cals under maintenence for 7 days, you create a 3500 calorie deficit, and you lose 1 pound.

So is simply changing up a couple of my meals really going to accelerate this process? How?