I need help seriously!!

[dirtywater]

Alright, heres the deal im 5'10 259 lbs with about 28-30%bf and i need some serious help with my diet. I havent a clue of how many cals im suppose to consume right about now im cruising on 1800 cals a day. as far as cardio goes 1hr session in the morning and 30 mins a night 6 days a week. My weight routine is 3 days a week. I tried the ckd diet before and it really sucked.( no carbs sucks) It would be pretty cool to hit around 10% again so i can feel like a human being.. I never had to diet before, but do to some personal stuff in my life,I ballooned up to almost 260lbs. And it really sucks cause none of my clothes fit anymore.(waist went from 32 to 40 in a matter of 2 years.) Any help would be greatly appreaceated. Im not looking for a quick fix, but a permenant solution.

 

[mrzap]

Check out www.hussman.org/nutrition

Everything about how to find your calorie needs and basic nutrition right there.

 

[dirtywater]

Check out www.hussman.org/nutrition

Everything about how to find your calorie needs and basic nutrition right there.

hey, thanks, that site is very informative.

 

[njlw226]

i have a question, how long have you been on your current calorie intake and workout routine? im guessing it hasnt been too long. if you are 30% body fat, i would keep your workout where its at and maybe up your calories to 2250 or so (trust me you are taking in too little). break these cals up into about 5 or 6 meals too. this will keep you from getting real hungry all day and binging. stomach will start to slowly shrink too after you dont stuff it so full, which will make you feel fuller when you eat. start with this and no doubt youll start seeing results. as for your macro (calorie split up) i would make sure 40% of your diet is coming from protein, 30% from good carbs, no junk, and the other 30% from good fats. you want to stay away from trans fats, and saturated fats as much as possible. drink lots of water. i actually think you might be doing TOO MUCH cardio, but thats just my opinion and i could be wrong. i would keep lifting 3 days a week like you do, and the rest of the week do your cardio first thing in the morning on an empty stomach. too much activity will hinder your gains. i lost about 20 pounds in a month and a half sticking to this. stick around here and read, youll learn more information than you knew existed, and you might get addicted to the boards like me! if you have any more questions let me know! good luck bro, youll be there in no time!

 

[abarlament]

If he's at 30% bodyfat, he can do pretty much anything and lose weight as long as he's not eating at maintnence. At 30% also, using extreme diets like 1800cal isn't bad, more of the energy will come from fat than muscles. Dirtywater you might want to google "protein sparing modified fast."

 

[IWantToBeThin]

Hey friend. I used to wear a 32 in 2003 and am now up to a 35-36. I didn't know what to eat either to lose, so I got with a REAL trainer/body builder and got a real diet. Lots of protein and good carbs(brown rice, potatoes) and moderate fat. I eat 6 times a day so its spread out and I do cardio 3-5 times a week. I would go to a gym and find someone who really knows their stuff and get serious. Im 5'8 and about 185 and im trying to lose about 20 lbs. Ive been on this since July, and should have lost more weight than I should have, but I was cheating early on and I do cheat sometimes. That is my advice and a new comer just like you.


good luck and I KNOW you will get back in them 32's just like I will.

 

[ncmil]

My friend you can be in great shape in no time. Now is the time to be honest with yourself, buckle down and get lean and mean. Your ability to do a ton of cardio is amazing. Keep that up, Your calories look way to low to me, looks like you hit a wall body is in stravation mode and keeping every ounce of fat it can. You are 260lbs my Recomendation for calories would be Weight X 10, in this case 2600 cals a day.

Ok, So you cant run a CKD, dont feel bad some people need carbs, no problem, we must follow the golden rule though. No fats and carbs in the same meal. Low carbs at night.

Keep up the morning cardio, that is great, what machine are you using, how many calories are you burning?

Diet wise, can you buy a tub or 2 of optimum whey, has about 22 grams of protein, 1 gram of fat, 2-3 grams of carbs. Also some Citrucel fiber powder, to throw in your shakes, this is going to help fill you up, make you poop, but the main purpose is to make you feel full.

Drink 8-12 glasses of water a day, before you eat each meal, down a glass.

Now for diet wise I recomend around 6 400-500 cals meals per day, first three medium carb, medium protein, low fat, last 3 are high protein, medium fat, low low low carb.

Examples

Wake up do 1 hour of cardio
Breakfast, 2/3 cup of old fashioned oatmeal, use half the recomened water, add 3 packets of splenda, and some powdered cinnamon for taste. Have 10 egg whites or a shake,

Next meal, grab a protein bar, any will do minimum of 25 grams of protein, and maximum of 25grams of carbs.

Lunch, A nice healthy sandwhich on wholewheat bread, low/no fat mayo,

I will continue but I have cardio to do, hope this helps, you can do this man, Just be honest with yourself, is that candy bar or mcdonalds worth it.

Sometimes we over do eating good and hurt ourselves. Smile, everyday you workout, eat good you are looking better, and one step closer to the old improved you.

 

[IWantToBeThin]

My friend you can be in great shape in no time. Now is the time to be honest with yourself, buckle down and get lean and mean. Your ability to do a ton of cardio is amazing. Keep that up, Your calories look way to low to me, looks like you hit a wall body is in stravation mode and keeping every ounce of fat it can. You are 260lbs my Recomendation for calories would be Weight X 10, in this case 2600 cals a day.

Ok, So you cant run a CKD, dont feel bad some people need carbs, no problem, we must follow the golden rule though. No fats and carbs in the same meal. Low carbs at night.

Keep up the morning cardio, that is great, what machine are you using, how many calories are you burning?

Diet wise, can you buy a tub or 2 of optimum whey, has about 22 grams of protein, 1 gram of fat, 2-3 grams of carbs. Also some Citrucel fiber powder, to throw in your shakes, this is going to help fill you up, make you poop, but the main purpose is to make you feel full.

Drink 8-12 glasses of water a day, before you eat each meal, down a glass.

Now for diet wise I recomend around 6 400-500 cals meals per day, first three medium carb, medium protein, low fat, last 3 are high protein, medium fat, low low low carb.

Examples

Wake up do 1 hour of cardio
Breakfast, 2/3 cup of old fashioned oatmeal, use half the recomened water, add 3 packets of splenda, and some powdered cinnamon for taste. Have 10 egg whites or a shake,

Next meal, grab a protein bar, any will do minimum of 25 grams of protein, and maximum of 25grams of carbs.

Lunch, A nice healthy sandwhich on wholewheat bread, low/no fat mayo,

I will continue but I have cardio to do, hope this helps, you can do this man, Just be honest with yourself, is that candy bar or mcdonalds worth it.

Sometimes we over do eating good and hurt ourselves. Smile, everyday you workout, eat good you are looking better, and one step closer to the old improved you.

Man that quote was inspirational as hell. thanks. If you could pm me you email address, if you are willing, you sound like you know your stuff and I am looking for some advise. please. thanks.