just getting started

[big1day]

I'm just getting started and I have a loonnggg way to go.I'm 30 260lbs 5'10",basically a fat ph*cker.I've been researching on here a few weeks this is what I've got so far. At least a gallon and a half of water a day,a good multivitamin,I should be aiming for a gram to a gram and a half of protein per lb.I need to eat a good breakfast to get moving in the am and several small meals a day.My question is how many calories should i shoot for a day.My inital goal is to get down to 220lbs.I'm looking at 5 days a week at the gym with 20-30 minutes of cardio.Thanks for the help.

 

[jdevlin1985]

1.5g of protein per pound of bodyweight daily. Keep carbs low and natural, i.e. oats, yams, brown rice, etc. Include healthy fats, taking a good fish oil supp will be a start. Go for 6 days straight low carbs, then one high day, doubling your carbs. This will replenish glycogen stores in addition to giving you the energy to get through the next week of hard dieting (as well as keeping you sane). Keep your training schedule as it is, and keep up the cardio, maybe adding in some HIIT every other week or so. And as you already know, drink shit loads of H20.

Just the very basics, but should get you started.

 

[Ghede]

1.5g of protein per pound of bodyweight daily. Keep carbs low and natural, i.e. oats, yams, brown rice, etc. Include healthy fats, taking a good fish oil supp will be a start. Go for 6 days straight low carbs, then one high day, doubling your carbs. This will replenish glycogen stores in addition to giving you the energy to get through the next week of hard dieting (as well as keeping you sane).

Just the very basics, but should get you started.

Dont get pissed at me ( ) but I am pretty sure you meant 'per pound of lean body mass' NOT 'pound of bodyweight'... if that's not what you meant, then you might want to rethink that just a bit: he would be consuming 390gms of protein if you followed the above mentioned advice. Just a thought. Hope no offense taken, none meant.

 

[jdevlin1985]

Dont get pissed at me ( ) but I am pretty sure you meant 'per pound of lean body mass' NOT 'pound of bodyweight'... if that's not what you meant, then you might want to rethink that just a bit: he would be consuming 390gms of protein if you followed the above mentioned advice. Just a thought. Hope no offense taken, none meant.

Yes. He will need to work out his LBM himself.

 

[big1day]

Thanks for clearing up the protein intake.My biggest problem right now is the serving size.I've been used to the biggie sizes at all the fast food resturants.Now sitting down eating 3oz of cooked steak and a salad looks really small.Like a can of tuna is suppose to be 2.5 servings am I reading it all wrong?

 

[Ghede]

Thanks for clearing up the protein intake.My biggest problem right now is the serving size.I've been used to the biggie sizes at all the fast food resturants.Now sitting down eating 3oz of cooked steak and a salad looks really small.Like a can of tuna is suppose to be 2.5 servings am I reading it all wrong?

I can make this really easy for you, just dont tell anybody, m'kay? You are going to do an easy-peazy calorie cycle over seven days that corresoponds to your bodyWEIGHT:

10x
10x
10x
12x
10x
10x
15x

Days one through three you will consume ten times your bodyweight in calories, then a day of twelve times, then two days at ten times, then a day at fifteen times. Keep your protein constant on every day of the week, between about 1.4 and 1.6gms per LB of LeanBodyMass. You are going to have to have your bodyfat estimated for you, either by a trainer at the gym or you can sneak into a SharperImage store or the like and use an Impendance type Body Fat monitor to get a very rough idea of where you are at... not accurate, but better than nothing.

It would be easiest to start out with a simple 40/30/30 diet plan but you could do a calorie/carb cycling scenario, which is wonderfully laid out by the lovely, hard, strong and wickedly smart Sassy69 in her post on that exact topic.

if i can be of any help with food or food choices or diet, feel free to ask or PM me, no worries.

 

[Lifterforlife]

Just got done reading an article and study that shows that a lb. of fat mass will support ~31 calorie deficit. Therefore, try your fat mass in lbs. * 31 for your deficit. Example....20 lb. of fat mass, 620 calorie deficit.

If you are doing cardio, or heavy weight training, this must be factored in.

Might want to give this a read, excellent stuff....

http://www.mindandmuscle.net/mindandmuscle/magpage.php?artID=35&pageNum=1

 

[Ghede]

Just got done reading an article and study that shows that a lb. of fat mass will support ~31 calorie deficit. Therefore, try your fat mass in lbs. * 31 for your deficit. Example....20 lb. of fat mass, 620 calorie deficit.

If you are doing cardio, or heavy weight training, this must be factored in.

Might want to give this a read, excellent stuff....

http://www.mindandmuscle.net/mindandmuscle/magpage.php?artID=35&pageNum=1

WOW! cool stuff, very cool... thank you.