Diet Help Needed

[bigtimecrimeboss]

Hello all,
I've been inspired as of late to renew and double my efforts to slim down. I'm an office professional and sit at a desk all day. Early 30's and at one time in early 20's was a freak @205lbs. I was slim, I trained, ate whatever I wanted, and never really worried about it. Now I find myself grossly over weight, and have lifting, dieting, and running. I have good genetics, 6 foot, very muscular arms, shoulders and neck. Legs are naturally big, very stong too..feeling like a fat Bill Kasmier these days, lol. However, I have a pot belly from hell, and look like a bowling pin. This pic on my profile was from just 6 months ago. I was 270, there. I am currently 290, and hell pressed to slim down to a goal of 230. Started this regimine 2 weeks ago. I lift 4 -5 days a week, 30 minutes of cardio 5 days a week and diet is like this:
6 am<300 cals (egg whites, yogurt)
9 am< 400 cals (protien shake, with creatine and carbs)
12 pm < 500 cals (protien shake w creatine and carbs)
3 pm < 300 cals (protien shake)
6 pm < 400 cals (tuna, flax oil, salmon, or chicken)

Basically, I want to know how to put out more than I take in. I want to slim down, take in as little as possible, and maximize my weight loss and fat loss. Not sure how much lean body mass I have, If I was ripped-shreded, I'd probably weigh about 215. I desperatley want to see my stomach muscles again, instead of this beer belly I have. Any advice is appreciated, and I can give more info as needed. Thank you in advance for your advice. Also I plan on doing a 'clense' this weekend to jump start a healthy intestine and colon.

peace, T-man a.k.a. Bigtimecrimeboss

 

[GUARDIAN]

Hello all,
I've been inspired as of late to renew and double my efforts to slim down. I'm an office professional and sit at a desk all day. Early 30's and at one time in early 20's was a freak @205lbs. I was slim, I trained, ate whatever I wanted, and never really worried about it. Now I find myself grossly over weight, and have lifting, dieting, and running. I have good genetics, 6 foot, very muscular arms, shoulders and neck. Legs are naturally big, very stong too..feeling like a fat Bill Kasmier these days, lol. However, I have a pot belly from hell, and look like a bowling pin. This pic on my profile was from just 6 months ago. I was 270, there. I am currently 290, and hell pressed to slim down to a goal of 230. Started this regimine 2 weeks ago. I lift 4 -5 days a week, 30 minutes of cardio 5 days a week and diet is like this:
6 am<300 cals (egg whites, yogurt)
9 am< 400 cals (protien shake, with creatine and carbs)
12 pm < 500 cals (protien shake w creatine and carbs)
3 pm < 300 cals (protien shake)
6 pm < 400 cals (tuna, flax oil, salmon, or chicken)



Basically, I want to know how to put out more than I take in. I want to slim down, take in as little as possible, and maximize my weight loss and fat loss. Not sure how much lean body mass I have, If I was ripped-shreded, I'd probably weigh about 215. I desperatley want to see my stomach muscles again, instead of this beer belly I have. Any advice is appreciated, and I can give more info as needed. Thank you in advance for your advice. Also I plan on doing a 'clense' this weekend to jump start a healthy intestine and colon.

peace, T-man a.k.a. Bigtimecrimeboss

Give up some more background bro. When are you doing your cardio? Lifting? What exactly are your carbs? Veggies? What serving sizes of everything are you taking?

I see some issues already with the diet such as I think you should be eating about every 2 hours not every 3. I don't see any veggies. At your current weight I think you are going too caloric deficient. Do you know your BMR?

 

[needtogetaas]

Give up some more background bro. When are you doing your cardio? Lifting? What exactly are your carbs? Veggies? What serving sizes of everything are you taking?

I see some issues already with the diet such as I think you should be eating about every 2 hours not every 3. I don't see any veggies. At your current weight I think you are going too caloric deficient. Do you know your BMR?

Like pulling teeth around here lol.

 

[bigtimecrimeboss]

Like pulling teeth around here lol.

Need to...sup man...long time no talk to...you're one of favs in here for sure. ok
BMR is 2565 or so. BMI is 38, obese, lol. I didn't know I was obese, lol. Just feel plain ole fat really.
So I've heard you need a gram of Protien for every lb of solid body mass? Please advise.
I don't know how many carbs to eat. I need to do this on a budget to guys. I'm all for cheap but effective. I don't mind buying meal replacements. I'm a tuna whore too,lol.
Cardio is done at 1130 at lunch for 20 minutes.
Cardio is done at 5 pm at gym for 30 minutes.
Need advice on veggies.
Take a multi vitamin every other day.
Consume 2-3 liters of water a day.

 

[bigtimecrimeboss]

Give up some more background bro. When are you doing your cardio? Lifting? What exactly are your carbs? Veggies? What serving sizes of everything are you taking?

I see some issues already with the diet such as I think you should be eating about every 2 hours not every 3. I don't see any veggies. At your current weight I think you are going too caloric deficient. Do you know your BMR?

as I told Need to: Verbatim:
Need to...sup man...long time no talk to...you're one of favs in here for sure. ok
BMR is 2565 or so. BMI is 38, obese, lol. I didn't know I was obese, lol. Just feel plain ole fat really.
So I've heard you need a gram of Protien for every lb of solid body mass? Please advise.
I don't know how many carbs to eat. I need to do this on a budget to guys. I'm all for cheap but effective. I don't mind buying meal replacements. I'm a tuna whore too,lol.
Cardio is done at 1130 at lunch for 20 minutes.
Cardio is done at 5 pm at gym for 30 minutes.
Need advice on veggies.
Take a multi vitamin every other day.
Consume 2-3 liters of water a day.//////////////////////////////////

I usually have theses items at home for food:
yogurt, almonds, tuna (solid white in water), american whey (chocolate), and cyto sport brand whey with carbs and creatine mixed it, I also have a jug of just pure creatine, brown rice, yams, brocoli, carrots, tomatoes, turkey meat from deli (sarah lee), wheat bread.

I work all the damn time. I need crap i bring to the office with me, I get a reprieve at lunch, and I used it to jog, then after work at 430 when I get off, I go to the gym, lift and jog/walk for 30 minutes. So basically cardio twice a day at 1130 and 5pm.

Sample meals from last week:
Monday: 6am:I strawberry yogurt (acitive) 120 cals. 2 oz. of almonds cal 320.
9 am: 4 scoops of cyto gain: 560 cals 12 pm: 4 scoops of american whey: 400 cals. 3 pm: 3 scoops of cyto gain 400 cals; 6m: broccoli, black eyed peas, tuna all mixed up to about 6-700 cals. Try to juggle the daily intake to avoid weight loss plateau...Not sure about your "calorie defficient comment" I thought that was the whole idea...as long as you were pumping up the cardio..and basically putting out more then I take in...would be a formula for success. Forgive my ignorance on the issue.

Tuesday -Friday: simular, but use Tuna instead of

disclaimer: the meal subsitutes (cytogain, american whey) are fast, easy, and healthy...right up my alley as I am busy as hell all day. Thats why I've been using them. However: I realize there are accomplished, and educated people in here such as yourself and will incorporate educated suggestions into my regime.

 

[bigtimecrimeboss]

ok..I've read the entire book titled 'burn the fat, feed the muscle'..answered every question I ever had..lol. End of 2nd week in my tranformation. Lost 4 lbs already, adjusting my diet ti 6 meals a day. Leg's feel great. Big problem for me was that I wasn't training my lower body hard enough. My quads feel sore..but good. I forgot how good a good quad pump could feel. My legs are huge and make up a big part of my body. More muscle to burn the fat. Thanks for the help guys. This feels great to actually train hard for once!!
bigtime

Hello all,
I've been inspired as of late to renew and double my efforts to slim down. I'm an office professional and sit at a desk all day. Early 30's and at one time in early 20's was a freak @205lbs. I was slim, I trained, ate whatever I wanted, and never really worried about it. Now I find myself grossly over weight, and have lifting, dieting, and running. I have good genetics, 6 foot, very muscular arms, shoulders and neck. Legs are naturally big, very stong too..feeling like a fat Bill Kasmier these days, lol. However, I have a pot belly from hell, and look like a bowling pin. This pic on my profile was from just 6 months ago. I was 270, there. I am currently 290, and hell pressed to slim down to a goal of 230. Started this regimine 2 weeks ago. I lift 4 -5 days a week, 30 minutes of cardio 5 days a week and diet is like this:
6 am<300 cals (egg whites, yogurt)
9 am< 400 cals (protien shake, with creatine and carbs)
12 pm < 500 cals (protien shake w creatine and carbs)
3 pm < 300 cals (protien shake)
6 pm < 400 cals (tuna, flax oil, salmon, or chicken)

Basically, I want to know how to put out more than I take in. I want to slim down, take in as little as possible, and maximize my weight loss and fat loss. Not sure how much lean body mass I have, If I was ripped-shreded, I'd probably weigh about 215. I desperatley want to see my stomach muscles again, instead of this beer belly I have. Any advice is appreciated, and I can give more info as needed. Thank you in advance for your advice. Also I plan on doing a 'clense' this weekend to jump start a healthy intestine and colon.

peace, T-man a.k.a. Bigtimecrimeboss