Hope you can help point me in the right direction...

[Yuan-Wu]

Hello,
This holiday season I have taken a step back and looked over myself, and found myself quite out of shape. I used to be able to fit into size 32 pants with room to spare. I now wear size 34 and they are prety snug. I also used to have a great workout partner, that helped with planning all of the workouts, and meals we ate. I have recently moved and no longer have access to his knowledge. I have done a little research on diet, and know about the basics of weight lifting.
My request is that you could help point me in the right direction, and provide some guidance and motivation in my quest to rid myself of this unsightly bodyfat that has sprung up all over the place.

Here are some of my stats:
Age: 23
Sex: Male
Weight: 193lbs
BF%: aprox 23% (got off of scale, one of those ones you stand on the little metal pads.)
Activity: Limited. I am a college student, and work part time delivering textbooks.
Body Type: I was told a few years ago by a personal trainer at Gold’s Gym that I most closely fit the mesomorph body type.
Lifting Experience: I have lifted on and off for 10-11 years, but only religiously for a couple years at a time.

I found a site called http://www.ast-ss.com/asp/nutritional-req.asp and it showed me a caloric breakdown based on the info I gave it,

Calories - 3135
With an mesomorph body type at a body weight of 190 pounds and a "Slightly Active" activity level, your total daily caloric intake should be 3135 calories.


Protein: 399.71 grams
Of these 3135 calories 1598.85 should come strictly from protein. That equals 399.71 grams of protein per day.


Carbohydrates: 282.15 grams
The calories derived strictly from carbohydrates each day should total 1128.6 calories. This means your total carbohydrate intake per day in grams should be 282.15.


Fat: 45.28 grams
Fat intake should always be kept to a minimum. Out of the 3135 calories you consume a day only 407.55 or less should come from fat. That's a total of 45.28 or less grams of fat per day.

Again, I am still a beginner at this, but those values looked a little high to me. Maybe you could point me to a site that shows more accurate values, or a site that shows me my BMR, and I could try to figure it out that way.

Also, how much/what types of cardio should I be doing per week.
I was thinking about following that program listed on the AST site, called Max-OT (http://www.ast-ss.com/max-ot/max-ot_intro.asp) Unless you guys know of a more effective program that I can be doing.

Thanks in advance, I know that I have just kind of thrown a lot of information out there, But I really want to get back in shape, and need some help getting back on the right track. Thanks again,

-Adam

 

[poysyn]

If you want to get rid of bodyfat, you will definitely need to be eating less than 3,000 calories..probably around 2300-2400 for a nice steady loss of bodyfat.

Eat clean, whole foods and lift heavy to retain the muscle you have and the fat should start to come off rather quickly. The hardest part of the battle is getting your diet in check and under control, and after that it is really all downhill.

I disagree that fat intake should be kept to a minimum, as it has a lot of health benefits. It needs to be kept under control as it is very dense in calories, but it is essential you get your EFA's as they are needed in the battle of fat loss..

pretty basic info but hoping you've found most of the other details out through your research..this forum is a great tool and is filled with many great threads if you dig deep enough

 

[Yuan-Wu]

If you want to get rid of bodyfat, you will definitely need to be eating less than 3,000 calories..probably around 2300-2400 for a nice steady loss of bodyfat.

Eat clean, whole foods and lift heavy to retain the muscle you have and the fat should start to come off rather quickly. The hardest part of the battle is getting your diet in check and under control, and after that it is really all downhill.

I disagree that fat intake should be kept to a minimum, as it has a lot of health benefits. It needs to be kept under control as it is very dense in calories, but it is essential you get your EFA's as they are needed in the battle of fat loss..

pretty basic info but hoping you've found most of the other details out through your research..this forum is a great tool and is filled with many great threads if you dig deep enough

Thank you for your help, I will write up a new diet with those new values. I agree that diet is the hardest part of loosing weight, I love food, especialy the sweet kind
Thanks again, I will list my updated information soon.

 

[poysyn]

Thank you for your help, I will write up a new diet with those new values. I agree that diet is the hardest part of loosing weight, I love food, especialy the sweet kind
Thanks again, I will list my updated information soon.

Well, the cleaner foods you eat (carbs = oats, brown rice, yams, etc / protein = lean meats, eggs, etc / fats = fish oil, flax oil, nuts, anpb, etc) the fuller you will feel.

It is very easy for me to eat 2,000 calories and fill full, which is much lower than the value I wish to consume..it is a lot of work to keep eating 5-6 times a day all the time making sure you have the foods prepared.

If you find yourself getting hungry start consuming more water (your intake should be at least 1.5 gallon per day) and perhaps some other products that can help curb your appetite.

 

[Yuan-Wu]

hello again, I ahve been busy because of the holidays, but I have finaly got around to making my revised values. I worked this out for 2500 calories, because I dont feel like I have enough energy while im cutting calories, not sure if im doing something wrong? anyway, here are my values:

Here is the optimum nutritional breakdown based on 2500 calories daily, mesomorph body type and Moderately Active activity level.

Precise protein, carbohydrate, and fat intake in relation to your total daily calorie consumption is key to maximizing muscle growth. With a daily intake of 2500 calories the optimum ratio and precise amounts of protein, carbohydrates and fat are listed below.


Protein: 309.38 grams
Of these 2500 calories 1237.5 should come strictly from protein. That equals 309.38 grams of protein per day.


Carbohydrates: 228.12 grams
The calories derived strictly from carbohydrates each day should total 912.5 calories. This means your total carbohydrate intake per day in grams should be 228.12.


Fat: 38.89 grams
Fat intake should always be kept to a minimum. Out of the 2500 calories you consume a day only 350 or less should come from fat. That's a total of 38.89 or less grams of fat per day.


I have tried to make a few "menus" for my self, but I keep going over my calories, or my fats? any ideas on some meals that would get me closer to my goals? thanks in advance.