help on overall goal

[slipbobber]

I just started dieting or let say cutting down on junk food.
I would like to loose about 2 lbs/week and figure my bmi is around 2300-2400
I also started lifting on monday and plan to lift 4 days/week and cardio on off days. I don't want to loose any muscle and was woundering what ratio I should have . On this forum I see alot of 50/30/20 and find that increadibly hard to do without a protien supplement.
I'm trying to eat around 200 cal every 2 hours starting at 5am to 7pm witch is only 1800 cals. Is that to much or not enough?
I'm not sure I like it so far, I still feel hungry after I eat. I would also like to buy a protien supplement and I know that would add to my total cal/day.
my overall goal is fat loss. (about 30lbs) Right know I'm 210 lbs 5'10" 27 years old. I would like to get to a lean 175-185.
I'm really new to all of this and any feed back would be greatly appreciated.

 

[jenscats5]

Typical calorie intake for fat loss is your current bodyweight multiplied by 10, then again by 12.... Those 2 numbers would be your range for daily calorie intake.

 

[pintoca]

try looking at ratios that are higher in prot: 45% Prot, 25% carb, 30% fat (the good ones).

Finally, read a lot the boards, create a diet, and then post it for comments. You need to research a lot before posting so that it shows your homework is made. This forum has so much info...

 

[LeanOnMe]

Better to go with something like this:
1) 500 cals
2) 400 cals
3) 400 cals
4) 400 cals
5) 400 cals
6) 300 cals
total 2400 cals
Probably better if your unwilling to accept muscle loss. Monitor your bf and weight every week and make sure after the first couple of weeks in your not losing more than 1 1/2 to 2 pounds a week. If you are more than likely your losing muscle along with the fat. That will eventually slow your metabolism and halt fat loss. Better to go slow. Remember diets come and go, what you really need is a total change of eating lifestyle. Here are some good reads that have helped me:
BTFFTM by Venuto - He know's his stuff.
Body for Life by Phillips - This has a fantastic food list. Plus some good motivational stuff.
These materials will give you a starting point and a good foundation for how bb's eat and train. When your starting out it's important to get the big picture first. Then, as you advance you can start detailing specifics. Good luck.

 

[slipbobber]

I have read alot of different deits plans on this forum, but most of them are for cutting fast. I'm not really intrested in loseing 5lbs a week. I would like to gain muscle and lose about 2lbs of fat/week. If you would like I could post my meals.

 

[jenscats5]

I have read alot of different deits plans on this forum, but most of them are for cutting fast. I'm not really intrested in loseing 5lbs a week. I would like to gain muscle and lose about 2lbs of fat/week. If you would like I could post my meals.

Yep, post your meals, the times, and when & what you do for training....

 

[LeanOnMe]

I have read alot of different deits plans on this forum, but most of them are for cutting fast. I'm not really intrested in loseing 5lbs a week. I would like to gain muscle and lose about 2lbs of fat/week. If you would like I could post my meals.

What you want to do is get all the excess fat gone first, then start putting on lean muscle. It's not feasible to do both at the same time.

Lose fat and don't worry about gaining muscle, your goal should be to preserve as much as you can. Actually people will think your gaining muscle cause you'll start to show it once you cut some fat.

Yes, post what you eat for a typical day and we can help you out even more.

 

[slipbobber]

allright:
6:00am 1 cup cereal with 1/2 cup skim milk
8:00am 1 cup cottage cheese with melon (4% had to get ride of it)
10:00am 1 can tuna and some carrots and broccoli
12:00pm left over chicken pot pie 1-1/2 cups and a yogurt
2:00pm 3 slices of venison sausage
dinner will be chicken/broccoli casserole around 7:00pm after workout

training:
5 min light cardio
incline barbell bench press: 5/5
seated db shoulder press: 5/8
bicep cable curls: 5/10
tricep push down: 5/10
bent over db lateral raises: 3/10-15

I got this workout plan on ironworkout.com 12 week program

leanonme I read that lean muscle burns fat 24/7 so I thought this would be the best way for me.

 

[LeanOnMe]

allright: MY COMMENTS IN PARENTHESIS
6:00am 1 cup cereal with 1/2 cup skim milk (Needs protein add 5 egg whites and a whole egg)
8:00am 1 cup cottage cheese with melon (4% had to get ride of it) (1% or less but this meal is okay)(change to 8:30
10:00am 1 can tuna and some carrots and broccoli (add a complex carb, i.e. potato or 1cup cooked brown rice)(change to 11 am. )
12:00pm left over chicken pot pie 1-1/2 cups and a yogurt (try just a chicken breast and yogurt)(change to 1:30pm)
2:00pm 3 slices of venison sausage (4 oz. of steak and 1 1/4 cups brown rice some broccoli, tbsp. of flax)(change to 4:00pm)
(work out at 6pm)
dinner will be chicken/broccoli casserole around 7:00pm after workout( pwo shake here with no fats 40gr. whey or isolate and 50 gr. dextrose.
(tons of water, too. Get at least a gallon in a day.)
training:
5 min light cardio
incline barbell bench press: 5/5
seated db shoulder press: 5/8
bicep cable curls: 5/10
tricep push down: 5/10
bent over db lateral raises: 3/10-15

I got this workout plan on ironworkout.com 12 week program

leanonme I read that lean muscle burns fat 24/7 so I thought this would be the best way for me.

It does, but excess calories and fat foods will add it faster than those lean muscles can burn it. You can bank on it.