Shitty Situation

[Lee]

i just recently moved from Houston, Texas to a little town in Ohio and I've come to find that there is literally no gyms in my area. I live on a semi-farm, I do a lot of shooting and some manual labor, but no real weight training. Since there is nothing I can do about it I've decided to concentrate on losing weight. Problem is I am horrible at sticking to diets, so I could really use some help here. Im 6'5" and weight 266 pounds. I have a lot of fat to lose so its gonna take some time. I need a few questions answered.

What should my caloric intake be, and what levels of carbs, protein, and fat should i get?
How often should I do cardio?
Anyone have a good diet for someone my size?

I'm not too worried about losing muscle in this case, but I dont wanna go atkins. I have a large frame and my upper body is rather large compared to my legs. Any help here would be greatly appreciated.

 

[JeSt3r]

you ever watch rocky 4?? when he fights the russian?


well watch it...do what he does in the video to workout....=)

 

[BOOEY]

you'll get more responses in the diet board

 

[pintoca]

You are more or less where I was 6 months ago. Check how I did it:

http://elitefitness.com/forum/showthread.php?t=375450

make sure you follow the link to my first post, I explain my diet and cardio there in detail.

Pintoca

 

[jenscats5]

The general rule for fat loss is, to take your current weight (266) and multiply it by 10, then again by 12. Those 2 numbers are your calorie intake range for the day.

As for lifting weights -- the weights don't have to be formal weights in a gym!! Use logs to clean & jerk, chop wood, etc.... Be creative!!

 

[JeSt3r]

The general rule for fat loss is, to take your current weight (266) and multiply it by 10, then again by 12. Those 2 numbers are your calorie intake range for the day.

As for lifting weights -- the weights don't have to be formal weights in a gym!! Use logs to clean & jerk, chop wood, etc.... Be creative!!

just to clear wut jen said up...

260 x 10 = 2600
260 x 12 = 3210

thats your range....2600 being around the minimum and 3210 the max
not 260 x 10 = 2600 x 12 = 31200

 

[flowerz]

just to clear wut jen said up...

260 x 10 = 2600
260 x 12 = 3210

thats your range....2600 being around the minimum and 3210 the max
not 260 x 10 = 2600 x 12 = 31200

Does this rule apply to people who work out? If I use those calculations my range would be 1240 and 1400. If I consumed that many calories I'd become anorexic in a few weeks.

 

[JeSt3r]

Does this rule apply to people who work out? If I use those calculations my range would be 1240 and 1400. If I consumed that many calories I'd become anorexic in a few weeks.

honestly i dont know lol...but thats wut jen said...and it was phrased a little hard to understand so i just re-wrote it...you must talk to the lady about that one

 

[flowerz]

honestly i dont know lol...but thats wut jen said...and it was phrased a little hard to understand so i just re-wrote it...you must talk to the lady about that one

No Problem

I think current weight x 15 is more reasonable.

 

[pintoca]

formulas based on pure body weight take into account you have an AVERAGE body, if you are an ecto, or very lean, or very fat, it will be off. Formulas that take BF% into consideration are better approximations.

The way to go, if you want to be closer to the truth (formulas are just starting points), is to calculate your BMR and your TDEE, and substract some 20% from your TDEE for weight loss. Add 20% to your TDEE for bulking.