New Here...an intro & comments welcome

[pierce652]

I found this site over the weekend and have been having fun reading all the posts. 5 years ago I was very active and in great shape, however with the complacency of marriage I got lazy and out of shape. Two weeks ago we had our second child and I made a decision to be around for a while and get my act together. Ive been reading Tom Venuto's ebook and am learing alot. Right now my goal is to shed the body fat first and then once I lean down I will begin to bulk up. I figure it will better my success to tackle one issue at a time. Im using an elliptical 3-4 days a week and am currently only up to 25 minutes of all out cardio, I want to get this up to 35-40 minutes. Im also working on a weight regimen which takes up the other 3 days.

My main concern is diet. Im 5'9", 194 lbs and 34 years old. Over the past years Ive eaten garbage and it shows, Im not fat but having once been very lean I hate the way I feel and look in the mirror. I travel throughout the day and was eating a ton of fast food and junk food, and drinking way more than I should. So, here is what I have set so far, and please feel free to correct any misgivings I may have.

My BMR is 1917 calories a day and the TDEE is 2300 (Im using sedentary still)
To loose fat I decreased intake 20% to 1840 calories per day. I know most people here eat way more than that but Im finding that eating a clean 1840 is keeping me very full. An example of a typical day.

Wake Up- 2 scoops protein

Meal 1- 3 egg whites
1 whole egg
1/2 cup oatmeal or Wheatabix (sp)
bananna
multi vitamin

Meal 2- 1 can tuna w/ mustard
potato or sweet potato or 2 slices whole wheat bread
2 cups fresh broccoli w/ red wine vinegar

Meal 3- Chicken breast
Brown rice
salad
grapefruit

Meal 4- Myoplex shake or 1 cup cottage cheese and veggies
handfull of almonds or Tbsp peanut butter or olives

Meal 5- Chicken or fish or shrimp
rice
salad

Meal 6- (bedtime) protein with water
2 slices whole wheat toast

This is pretty typical although I do change it up day to day. Im trying to keep a 50/30/20 carb/protein/fat ratio as Ive read. Im assuming some here will disagree with this breakdown but Im open to info.

Sorry this is so long for a first post.

 

[dr_skier]

Welcome to the board, looks like you've done your research!!! that's a big first step. Just glancing, everything looks pretty good for starting out, hit those weights too (you're not in need of loosing 30lbs of fat, so lift hard and heavy) - and remember your PWO shake!!!!!

 

[CRounder99]

Welcome to EF! I just recently started browsing here and I can tell you that you've made the first step and thats the hardest part, listen to the people here - they know what they're doing....enjoy your stay bro.

 

[B i C e P HeAD]

Welcome to EF Bro. Im trying to shed some unwanted chub myself. This has been working for me:
Take a shot of organic apple cyder vinager after every meal
Flax seed twice aday
1-2 grams of protein for every lb of body weight
lots of greens..............
You seem to know what ur doing though. Good luck

 

[Kold_Killa]

I don't know if you want 50% of your diet to be carbs....

 

[B i C e P HeAD]

I don't know if you want 50% of your diet to be carbs....

Good call bro. I was about to say the same thing, after i thought about it a sec. Id cut the Banannas, rice,potatos and def the toast b4 bed. Id try to eat some carbs an hour or two before the gym thats about it. The rest is all about the protein.

 

[mm107]

Get over to Fitday.com.

Count them cals up and see what they break down into.

For cutting i really like the %'s of: 40% Protein/30%Carbs/30%Fat.

1800 cals is exactly what my cutting diet was based around, but remember everyone is different. I was recommended to go above 2000, so i hit around 1900/day.

It looks like maybe ur Fat intake is too low. Fat is very calorie dense and 1 serving of ANPB is like 220 cals. So 2 servings of ANPB alone is 440 Cals.

Definately have to tinker with your ratios. Carbs are little high for a cutter i think.

But I am happy to see you did ALOT of reseach before posting, this is going to help you and us alot!

PM me, i got several ebooks i can hook you up with at home. Basically how to raise test levels naturally with food.

 

[B i C e P HeAD]

^^^^^^^^^^DEDICATION^^^^^^^^^ K's mm

 

[*Bunny*]

Get over to Fitday.com.

Count them cals up and see what they break down into.

For cutting i really like the %'s of: 40% Protein/30%Carbs/30%Fat.

1800 cals is exactly what my cutting diet was based around, but remember everyone is different. I was recommended to go above 2000, so i hit around 1900/day.

It looks like maybe ur Fat intake is too low. Fat is very calorie dense and 1 serving of ANPB is like 220 cals. So 2 servings of ANPB alone is 440 Cals.

Definately have to tinker with your ratios. Carbs are little high for a cutter i think.

But I am happy to see you did ALOT of reseach before posting, this is going to help you and us alot!

PM me, i got several ebooks i can hook you up with at home. Basically how to raise test levels naturally with food.

I'm going to ass-u-me he meant 50%P if he did all the research he claims, esp. here at ef After reading that 1st post I'm pretty sure he did. ... I agree with this guy ^^

Welcome & props to taking the 1st step! Good luck!

Remember ... "It's a MARATHON not a sprint ..."

 

[wlmcrae]

My BMR is 1917 calories a day and the TDEE is 2300 (Im using sedentary still).

No problem - rather see ALL newbies post up as much info as you did. The 'hey my name is ___. Want to cut. Please help.' does NOT help!

Your plan looks good and with BFFM, you are probably tracking your weight/measurements/bodyfat fairly closely and will be able to determine whether the ratio you've chosen is working for you. I'd also echo some of the comments - make sure you're getting your good fats (flax oil, fish oil, nuts) or you're likely to get 'plugged'.

A quick read through Body for Life might be interesting - it is basic, but gives good info on intensity of training to get results.

As well, (and I'm sure this is just review) as your metabolism ramps up with the activity, you will need to increase your calories to stay above the starvation zone and in the cutting zone.

Have fun burning fat and building muscle! You are now on track for a happy, healthy retirement, chasing the beach bunnies at 75! (Now, now, BUNNY . . )