I just realized I've become a mess

[Fabolous]

Some of you probably remember me from a few months ago. I was going to start working out again to nip my weight gain (fat) in the bud before it got too bad. Well, it's too bad.

I'm probably 50-60 pounds of fat right now and 200 pounds of lean mass (250-260 total). I'm around 6'4 and 22 years old. I was always somewhat naturally muscular and carrying a little bit of fat on me, but now this is getting crazy. I just noticed it today so tomorrow I'm signing up at this local gym complex and hiring a personal trainer.

What do I eat?

Someone told me that since I'm already fat, but do have muscle that I should just eat pasta and salads. Supposedly, I'll drop 20 pounds pretty quickly especially combined with my workout regiment. From there I guess I can switch to a high protein type of plan.

Good idea? Suggestions? Motivation is not a problem for me. A few years ago the same thing happened and I dropped 35 pounds in 2 months, got solid but then reality kicks in and my lifestyle forces me to eat out a lot. I'm correcting that now so this time it's for good.

 

[Sim882]

Salads and pasta is not a good diet plan - no protein, means you will lose ur muscles. In fact this is a terrible plan, no offense (everyone here will agree with this)

Some suggestions (what I say below is quite non-controversial):
- start by finding your BMR and calorie allowance (use the Harris-Benedict Total Daily Energy Expenditure or Katch-McArdle Lean Body Mass method)
- eat 500,1000 calories less than maintenance;
- divide your total calorie intake between the 5 meals;
- you will need to do your own research as to ratio of carbs, protein, and fats, but most people would use at least 30P; 15F: and not more than 50C. In fact, most people while cutting are probably under 40C, and many advocate a more drastic, or at least cycled restriction.
- Protein should be consumed at each meal in roughly even quantities.
- Fat should not be consumed PWO
- Best carbs (oats; sweet potatoes; brown rice; legumes)
- Best protein (chicken breast; fish; lean beef; egg whites; whey/caisein; wild game; non-fat cottage cheese low in lactose)
- Best Fat (for omega 3, fish oil, fatty fish, flaxseeds/oil; for mono unsaturated fats, most nuts, olive oil, avocado; omega 6 is contained in oats and nuts to some degree, and rarely does anyone need to supplement)
- No refined sugars and limit natural sugars (milk, fruit)

 

[Tatyana]

Unfortunately, it is easier to pile on the fat than take it off.

I do have some concerns that you lost 35 lbs in two months, rapid weight loss (2 lbs/weeks is recommended) may also have you lose muscle with it.

You want to be eating whole natural foods, so if man made it, don't eat it, with the exception of things like whey protein or rice cakes.

You may also want to try manipulating your carbs, so not eating starchy carbs like pasta, rice, potatoes in the evening, and having a salad with healthy fats then (make your own olive oil dressing, add some seeds).

I would also recommend you get a copy of Tom Venuto's Burn the Fat, Feed the Muscle, it is a really comprehensive guide to losing fat.

 

[chris69]

Unfortunately, it is easier to pile on the fat than take it off.

I do have some concerns that you lost 35 lbs in two months, rapid weight loss (2 lbs/weeks is recommended) may also have you lose muscle with it.

You want to be eating whole natural foods, so if man made it, don't eat it, with the exception of things like whey protein or rice cakes.

You may also want to try manipulating your carbs, so not eating starchy carbs like pasta, rice, potatoes in the evening, and having a salad with healthy fats then (make your own olive oil dressing, add some seeds).

I would also recommend you get a copy of Tom Venuto's Burn the Fat, Feed the Muscle, it is a really comprehensive guide to losing fat.

Great info Above ! IMO when i start cutting i Carb taper..This means the oposite from what some yahoo's told you about just salad and carbs...I dont want usless cals, i want cals that help my body, including the right kind of fat because they help burn fat..Please do some research and what ever you do, DON'T STARVE yourself..! Check out the forums here and you will find answers, these bro's here have great info, Shit were OCD about this Stuff,lol!