Need some advice on how to lose body fat with my schedule!

[tyler05]

Hi everyone!
My name is Tyler and I'm new to the forums. I read around because I am looking to lose body fat. I found lots of helpful information but I decided to make my own post to see if anyone had any more advice for my certain body type. I was overweight my entire life, but I started working out about 2 1/2 years ago, when I turned 16. Before I started working out I was 300 lbs of pretty much pure fat. Right now I'm around 230 but I've still got some work to do. I am 6'1" and genetically I have a big frame, so I'm not wishing to look like some Calvin Klien model.

I love surfing but even after losing all that weight I am still a little self-conscious about wearing a wetsuit because of the "love handles" I have around my waist-god I hate those! I am looking to lose those and build nice abs...But as I understand from reading the forums you need to do one and then the other. I've attached pictures so you can see what I'm talkin' about

So, basically, my target is to be 6'1 and around 200 lbs of muscle. Right now I don't know what my BF% is because I don't know how to calculate it, but I am 6'1 230lbs. I can work out in the early mornings (5 to 7 AM) and in the evening after lunch (2 to 6 pm)...Does anyone have any tips on when/how much to work out, what to do, and just in general how to lose the damn extra fat, especially around my hips?

Advice and critique is all welcomed. Thanks!


Tyler

 

[monstermmf]

Whats your diet look like homie?

 

[tyler05]

For breakfast I have a serving or two of shredded wheat (not the frosted stuff) in a bowl with non-fat milk. I also eat a banana and have a glass of orange juice.

For lunch I prepare a sandwhich with either turkey meat or ham, mayo, mustard, lettuce, cheese, and pickles. I also have either another glass of orange juice or milk with that. I eat five or six baby carrots and an apple.

For dinner I usually have 1 cheese quesidalla (sp.?), beans, or a salad. Usually with a glass of milk or water.

 

[1_more_rep]

For breakfast I have a serving or two of shredded wheat (not the frosted stuff) in a bowl with non-fat milk. I also eat a banana and have a glass of orange juice.

For lunch I prepare a sandwhich with either turkey meat or ham, mayo, mustard, lettuce, cheese, and pickles. I also have either another glass of orange juice or milk with that. I eat five or six baby carrots and an apple.

For dinner I usually have 1 cheese quesidalla (sp.?), beans, or a salad. Usually with a glass of milk or water.

first off i'd take out that glass of orange juice...don't need all that extra sugar..but breakfast looks ok other than that...

lunch - for your sandwich are you using WHOLE GRAIN bread? because if you're using white bread or like sourdough you definitely shouldn't be eating that...and take out the mayo...or if you REALLY like mayo look for the very LOW fat brands you can find those at a health store they have some...

and the cheese can be VERY bad for you unless it's very low fat cheddar or UNPROCESSED parmesan (a little bit)

take out that extra glass of OJ or milk - substitute a glass of water or a protein shake

Dinner - this is your latest meal in the day...and unfortunately it's your least healthy meal...a cheese quesadilla has alot of fat from the cheese and alot of bad carbs from the tortilla + some people like to cook them with oils and stuff so that makes it more unhealthy...try substituting this meal with maybe a whole chicken breast and a little bit of brown rice...or something of that nature

other than that your diet is fine...here is a great sample diet you can learn alot of meal ideas from courtesy of pintoca:

http://cts.ccfiles.de/Pintoca_CTSApr05_Diet_v1.0.jpg
user: elite
pass: ctsapr2005

 

[monstermmf]

Here bro.. This is the diet I've been on for the past two months.. I've lost about 10 lbs but also adding a lot of lean muscle as well.. I posted supplements I use as well.. You'll understand.. Point is.. You need to eat a couple more meals a day, but in smaller amounts to keep that metab up..

7 am
5 Egg white Omelet … add in some peppers, onions, tomatoes
Liter of water

9 am
1 cup Oats, Mix in two scoops of protein
Liter of water


11 am - meal
Equivalence of a chicken breast... Tuna steak etc... With a cup of broccoli or GB.. Cauliflower works as well.
Liter of water

1-2pm –
5 Hard boiled egg whites can of tuna... Mixed together... Tablespoon of Olive oil
Liter of water

Workout

3-4 pm - Post workout
1 cup Oats, Mix in two scoops of protein

5 pm - Chicken breast, cup of green veggies

8 pm - Can of Tuna, Protein Shake

Point is... Water is good for you! You can burn off mad calories drinking ice cold water during a workout and all throughout the day.. I drink close to 2 gallons a day.

Take a multivitamin at the beginning of every day.

Go to anabolicfitness.com... If you want to take some GREAT supplements for weight loss.. Get the Thermorexin and Levorex... Levorex, pretty much devours any bad shit you eat..
Thermorexin makes you sweat... But burns off calories if taken in the morning... for about 100 bucks you can get both these, and you’ll drop mad weight but keep gaining lean muscle because of your protein intake.. The post workout you will burn the carbs from the oatmeal, am meals, etc... They provide your energy...

Try to get a good light protein like VR2, or the Iso-AGB from Anabolic Fitness as well.. You don’t want a mass gaining protein.. You want something that’s minimal in carbs, and supports a diet.. There’s others, Light Whey from protein factory, that also do wonders..

Get some glutamine! This is essential for recovery...

Here are your daily values with this diet: Pretty Close.. like guestimate..

1700 Calories
285 g protein
95 carbs, all from oats, rice, veggies
(Those are OK.. burnt off during cardio and workout)
Fat around 20 g (Keeps you metabolizing correctly)

Maybe get some Flax or Fish Oil in there as well..

Anyone else can feel free to critique this.. Like the other dude said.. drop the OJ and milk.. Only milk I use is with my oats, and it's just enough to make it mixable.. You could throw some blueberrys in with it or strawberry's.. I use neither.. It looks like Oatmeal Cookie Dough.. So that's what I pretend it tastes like..

 

[harbinator]

Hi everyone!
My name is Tyler and I'm new to the forums. I read around because I am looking to lose body fat. I found lots of helpful information but I decided to make my own post to see if anyone had any more advice for my certain body type. I was overweight my entire life, but I started working out about 2 1/2 years ago, when I turned 16. Before I started working out I was 300 lbs of pretty much pure fat. Right now I'm around 230 but I've still got some work to do. I am 6'1" and genetically I have a big frame, so I'm not wishing to look like some Calvin Klien model.

I love surfing but even after losing all that weight I am still a little self-conscious about wearing a wetsuit because of the "love handles" I have around my waist-god I hate those! I am looking to lose those and build nice abs...But as I understand from reading the forums you need to do one and then the other. I've attached pictures so you can see what I'm talkin' about

So, basically, my target is to be 6'1 and around 200 lbs of muscle. Right now I don't know what my BF% is because I don't know how to calculate it, but I am 6'1 230lbs. I can work out in the early mornings (5 to 7 AM) and in the evening after lunch (2 to 6 pm)...Does anyone have any tips on when/how much to work out, what to do, and just in general how to lose the damn extra fat, especially around my hips?

Advice and critique is all welcomed. Thanks!


Tyler

Diet is going to be the key here, you simply won't lose weight if you aren't eating less calories than you are burning everyday. Did you change your diet any when you lost the 70lbs?

I would definitely do some cardio in your 5-7am slot before breakfast and then lift in the 2-6pm slot if that works into your schedule. Just keep it up eat clean and count your calories for a few days/weeks to really get to know what you are feeding your body and the fat will drop off. www.fitday.com is a useful free tool for keeping track of your daily caloric intake.

 

[monstermmf]

Solid.. Agree with the cardio.. Thats what I do..

 

[vin01]

monster- how much do you weigh

that diet looks simple enough for me to follow
it looks really clean but simple enough i dont need to worry abotu every little macro

i'm gonna give that a go- measure up the macros to see exactly what they turn out to be

 

[tyler05]

Hey guys, thanks for the responses, everything I've read has been informative and very useful. I'm going to go to the store and buy some more healthy foods!