Fat pig needs to lose weight

[Tatyana]

I'm a bit confused what this is showing me? Let's figure it for me.. 39 years old and let's say I hit the gym 6 - 7 X a week.
66 + 1305 (which is 13.7 X 210 lbs, which I believe translates to 95.256 kg) + 180.34 (I'm 5'11) - 265 = 1286 calories my body burns in a given day. X 1.725.. = 2218 is what my body will need? Need for what? I thought it burned 1286 a day.. so isn't this what it needs?

Thx!

I weigh 140 lbs, lean tissue is around 122 lbs and my BMR is 1500 kcals.

Basal metabolic rate refers to the energy your body would just use to function, cells transporting nutrients, oxygen, getting rid of waste, heart and lung muscle contracting, nerve impulses firing, things like that.

You use your lean body weight (your total weight - your body fat) to calculate this.

If you don't have a bodyfat caliper, the quick and easy way to work out your maintenance is to multiply your weight in lbs by 16 .

 

[wolfdogg]

I weigh 140 lbs, lean tissue is around 122 lbs and my BMR is 1500 kcals.

Basal metabolic rate refers to the energy your body would just use to function, cells transporting nutrients, oxygen, getting rid of waste, heart and lung muscle contracting, nerve impulses firing, things like that.

You use your lean body weight (your total weight - your body fat) to calculate this.

If you don't have a bodyfat caliper, the quick and easy way to work out your maintenance is to multiply your weight in lbs by 16 .

Cool.. didn't know this formula. Thx!

Regarding my other question though.. what is the 2218 my body needs? Is this supposed to be an optimum number for me to gain muscle/lose fat.. or just a minimum number of calories I should be getting while working out?

 

[callmeTATER]

tatyana, can you give me a diet to follow? i am committed to get back down to 260 lbs. im pretty sure that my body is changing already (waist/hips smaller...arms/back/chest bigger. i am starting to fit back into clothes from 2 yrs ago. i dont necessarily want to be huge muscle wise, just more fit. btw, i have been measuring my bf on a standard weight watchers scale (which i am sure is not totally accurate). do those hand held body fat testers work pretty good (the ones that look like xbox game controllers)???

 

[Tatyana]

tatyana, can you give me a diet to follow? i am committed to get back down to 260 lbs. im pretty sure that my body is changing already (waist/hips smaller...arms/back/chest bigger. i am starting to fit back into clothes from 2 yrs ago. i dont necessarily want to be huge muscle wise, just more fit. btw, i have been measuring my bf on a standard weight watchers scale (which i am sure is not totally accurate). do those hand held body fat testers work pretty good (the ones that look like xbox game controllers)???

They are not ideal, but they will give you a ballpark figure

The problem with these types of bodyfat scales is that as it is related to electrical current (which in theory will travel through muscle but be impeded by fat), will also be affected by hydration, as electricity will travel through water.

I personally prefer the cheap white plastic accumeasure calipers.

One site measurement.

As far as a diet goes, I have posted a healthy food shopping list in a thread called 'help to sort out your diet'.

It is also in a sticky at the top of the women's section.

I could design a diet for you, however I think that you having a go at sorting out your own diet would be a much greater skill for you to have.

Not only would it be empowering that you would be the person in charge of your diet and fully responsible for the transformation of your body, but once you figure out how to sort your diet, you can have a fantastic physique for life.

Write one up and post it, and then minor adjustments can be made.

I personally prefer to just eat and track my calories/macros (which does mean weighing everything), and then adjusting it from there.

Once you have done it a few times, it gets easier and easier.

 

[letsrun4it]

cut the zinc to 50mg....overdoing zinc is a really bad idea. best of luck man, you have a long ways to go but it will happen amazingly fast if you stick with it. you're 350+ you don't need to be exact with your diet just eat healthy and do as much cardio as you can

 

[desmond]

If your forced to eat subway, have the roasted chicken salad (double meat) with avacoda, no dressing or cheese.

This is actually good diet food.

Creating a diet is really quite simple.

If I was you I consume say 5 meals,
(1) 2 containing starches (breakfast; PWO) [e.g., oats; beans; barley; sweet potatoe; butternut squash]
(2) all 5 must contain protein [e.g., tuna, salmon, lean beef, eggs, chicken, whey/casein]
(3) consume fiberous veggies in other meals, and some good fats [EVOO; nuts, although they are perhaps too addictive; salmon; eggs; flax]
(4) Choose an appropriate cal deficit - 1000 perhaps at ur bf

You are going to have to diet for quite a while. Therefore, I would make the diet manageable. Personally, (unlike comp diets) I wouldn't exclude skim milk, fruit, or carrots. The key will be cals in < cals out, so apples, carrots should be used as hunger busters if you feel overly hungry.

 

[Slayerizer]

Just wanted to say congrats for the first 18 pounds and keep the motivation up!

 

[beefybull]

Ever heard of a PSMF diet. It stands for Protein-Sparing Modified Fast.
It's a keto diet that many hospitals/clinics use for morbidly obese patients.

Basically 500-1000 cals a day, protein shakes and veggies only.
The caloric deficit will make you tired and sluggish, but at your weight you could lose nearly a lb a day at first.

The high protein intake is supposedly muscle-sparing. No carbs is tough though.