Need help with a big boy diet

[bigsea]

Hey Guys,

Please help me with my diet!

I'm 6'3, 347 pounds, and 27 years old.

What I want to to is shed the fat and not the muscle. I work out 5 days a week and train with heavy weight and i do some cardio. I do 15 minutes of staggered cardio 5 days a week. I was told that if I did much more then this i can put my body into a catabolic state and start burning muscle instead of fat.

Here's my daily diet.

4 eggs and a cup of oatmeal for breakfast.
Protein Shake for snack.
3 Beef patties, veggies, and a piece of wholegrain toast for lunch.
Protein Shake for Snack.
3 Beef patties, veggies, and a piece of wholegrain toast for supper.
Protein Shake for Snack.

Is this a good diet.. I used to eat a lot less but now i eat more to boost my metabolism. Give me any advice you might have.

Thanks!

 

[UncleBee]

Give us some background info of yourself and your end goals in more detail please,that should help us give you better advise.

 

[enacer420nj]

Why are you training with heavy weight? At your size I would be concerned with a low cal diet and large amounts of cardio. How long have you been on this diet and do you cheat? When you say beef patties are you talking about hamburgers? You should be eating LEAN protein but you surely are not taking in as much protein as you need

 

[bigsea]

Give us some background info of yourself and your end goals in more detail please,that should help us give you better advise.

Sure...

I basically want to become ripped! But due to the fact that I have lots of skin i know that if i get down to 200 pounds (like I did when i was 20) that I will still need to add muscle to have the body I want. This is because I have the amount of skin of a 350 dude. SO i need lots of muscle as well to fill out that skin.

My initial goal is to get down to 250 pounds with 15% body fat or so. My bodyfat if i have done the calculation correctly is currently 40%.

Once i've done this then i will be ready to take "the next step" at which time i'll be checking out the gear forums.

Do you need to know anything else? Just let me know.

Thanks guys!

 

[bigsea]

Why are you training with heavy weight? At your size I would be concerned with a low cal diet and large amounts of cardio. How long have you been on this diet and do you cheat? When you say beef patties are you talking about hamburgers? You should be eating LEAN protein but you surely are not taking in as much protein as you need

I train heavy because i was told that the more muscle you have the more fat you will burn. Plus i don't want to lose my muslce while i burn fat. I do deadlifts and squats since i was told these are real calorie burners.

The beef patties are made from lean ground beef and are cooked up on a fat draining grill.

I did the math using the diet guide on this site and it came up with 4645 calories that i need to intake and right now i take in 2997. That's up from the 1200 I used to take in. I hope that info helps.

 

[UncleBee]

ok, lets see, you are currently consuming 2997 cals and you were at 1200, right? why at 1200 and when were you on that and for how long? Did it work for you losing weight? Also, lifting heaving is not for you, YET! Stick with low-moderate weights because being in a caloric deficient state you will not gain the muscle mass you think you will, Your goal like already said should be to do lots of cardio, keep your diet in check with plenty of protein, and still getting all the other nutrients you need. Do not cut your carbs yet, your not at that point. You have quit a road ahead of you and you need to take it one step at a time. Do your cardio and diet for as long as it takes you to keep losing, once you stop losing we'll change things up and see where you are. Also, keep you weight traing to a moderate level. Don't go heavy, keep your sets 3-4, and your reps 8-15 or so, and total # of exercises per workout to 3-4, NO more than that. Eat often, and with as much REAL food as your lifestyle allows. Keeps your protein up to say 250-350g a day. You need your protein to keep from losing muscle but your won't get anywhere if you consume too much cals from pro and not enough from fat an carbs. You'll need energy to do your cardio. Oh, cardio, do atleast 45-60 mins of cardio at a moderate pace 5-6 times a week to maximize weight lose, but change up your routine every 3 weeks or so to keep your body from becoming complacent. Your cals seem to be better now but if you feel you are doing ok at that level and considering the exercise your doing and you are not ever dizzy or lightheaded, then you can fine tune it down by 100 a week until you find the sweet spot for your body. And don't worry about extra skin, your no where near that point yet and if you werent that heavy for tto long your skin can still bounce back quite well.

What was your weight like in your teens before you got big? and what is your reason you got big?(ie. stoped playing sports, accident, health probs, life stress, et cetera)

Hope this helps and keep asking questions cause there are a lot of knowledgable peeps on this board.


GOOD LUCK!!

 

[dabuffguy]

Hey Guys,

Please help me with my diet!

I'm 6'3, 347 pounds, and 27 years old.

What I want to to is shed the fat and not the muscle. I work out 5 days a week and train with heavy weight and i do some cardio. I do 15 minutes of staggered cardio 5 days a week. I was told that if I did much more then this i can put my body into a catabolic state and start burning muscle instead of fat.

Here's my daily diet.

4 eggs and a cup of oatmeal for breakfast.
Protein Shake for snack.
3 Beef patties, veggies, and a piece of wholegrain toast for lunch.
Protein Shake for Snack.
3 Beef patties, veggies, and a piece of wholegrain toast for supper.
Protein Shake for Snack.

Is this a good diet.. I used to eat a lot less but now i eat more to boost my metabolism. Give me any advice you might have.

Thanks!

Eat chicken and fish, not beef. At your size, I would be more concerned with cardivascular health and choleterol. Therefore, chicken and fish are a more appropriate choice.

Having said that, I'd also do more than 15 minutes cardio. I'd do 30. You'll drop a tone more fat really quick because of your size. Once you get to a lower BF, then back off on the cardio.

 

[bigsea]

ok, lets see, you are currently consuming 2997 cals and you were at 1200, right? why at 1200 and when were you on that and for how long? Did it work for you losing weight? Also, lifting heaving is not for you, YET! Stick with low-moderate weights because being in a caloric deficient state you will not gain the muscle mass you think you will, Your goal like already said should be to do lots of cardio, keep your diet in check with plenty of protein, and still getting all the other nutrients you need. Do not cut your carbs yet, your not at that point. You have quit a road ahead of you and you need to take it one step at a time. Do your cardio and diet for as long as it takes you to keep losing, once you stop losing we'll change things up and see where you are. Also, keep you weight traing to a moderate level. Don't go heavy, keep your sets 3-4, and your reps 8-15 or so, and total # of exercises per workout to 3-4, NO more than that. Eat often, and with as much REAL food as your lifestyle allows. Keeps your protein up to say 250-350g a day. You need your protein to keep from losing muscle but your won't get anywhere if you consume too much cals from pro and not enough from fat an carbs. You'll need energy to do your cardio. Oh, cardio, do atleast 45-60 mins of cardio at a moderate pace 5-6 times a week to maximize weight lose, but change up your routine every 3 weeks or so to keep your body from becoming complacent. Your cals seem to be better now but if you feel you are doing ok at that level and considering the exercise your doing and you are not ever dizzy or lightheaded, then you can fine tune it down by 100 a week until you find the sweet spot for your body. And don't worry about extra skin, your no where near that point yet and if you werent that heavy for tto long your skin can still bounce back quite well.

What was your weight like in your teens before you got big? and what is your reason you got big?(ie. stoped playing sports, accident, health probs, life stress, et cetera)

Hope this helps and keep asking questions cause there are a lot of knowledgable peeps on this board.


GOOD LUCK!!

When i was in high school i gained quite a bit of weight. I played sports but i ate way too much crappy food and played too many video games. I was 6'3 330 by grade 12 (my football coach loved it as I was a tackle).

Despite being heavier then that now I am in much better shape then I was then because i was all flab in high school but now I'm quite muscular in addition to being fat

Eating 1200 a day and I wasn't losing any weight plus i feld dizzy in the gym sometimes. Since increasing to 2997 i am getting amazing strength gains in the gym.

When you say moderate cardio speeds what do you mean by this. Should I be going by heart rate?

Thanks!

 

[dabuffguy]

When i was in high school i gained quite a bit of weight. I played sports but i ate way too much crappy food and played too many video games. I was 6'3 330 by grade 12 (my football coach loved it as I was a tackle).

Despite being heavier then that now I am in much better shape then I was then because i was all flab in high school but now I'm quite muscular in addition to being fat

Eating 1200 a day and I wasn't losing any weight plus i feld dizzy in the gym sometimes. Since increasing to 2997 i am getting amazing strength gains in the gym.

When you say moderate cardio speeds what do you mean by this. Should I be going by heart rate?

Thanks!

Because eating 1200 calories a day is starving yourself. Your body goes into survival mode because it thinks it is starving. Less does not always equal more. 3000 calories for your weight to drop fat and still build muscle is pretty decent.

 

[UncleBee]

well,moderate means if you were to do an all out sprint for x amount of distance and at the max your body outputs in energy and your highest pulse rate before dying, that would be maxing, or extra high intensity. If you give that kind of performance a rating of ten, then moderate would be a 4-6 depending on how you feel that day. Do not do long light cardio, this won't help you much, and you'll not get the added benefits of a stronger heart health. when you were 20, did you go on a diet to get down, and when did you put back on the weight. Also, listen to Buff, eating hearth healthy lean meats is better for you anyday when on a cal deficit, not until your down where you want to be and to build lots of mass would you want to use red meat.( although the occasional 93% lean meat is ok from time to time, but not everyday) Also, don't get into many diet pills just yet, loss what you can before you take that route and you'll have better results overall. Again,also, since you are or have always been mostly a bigger guy, have you ever had your thyroid levels checked? If not, the next time you go to your doc ask him to check just in case, it won't hurt. Id opt for more cardio than Buff, but I'd ease into those ranges rather than jumping right in and then burning yourself out. Some around here would say keep your cals higher like around 3000+, but you really don't need that much. Yea if you go too low your body will enter a starvation mode,However, you only NEED enough cals for all your bodily functions, and that number is based upon your BMI, but here is the secret, fat doesn't count as much as muscle when adding up your BMI total. So when you figure out your Basic Metabolic Rate you need to take into account, fat is calculated differently, and I have yet to see anyone one here post the formula with that taken into consideration. Iknow Tatyana has some great info for this though.