Weight loss advice?!

[bayoumuscle21]

I'm probably 30 lbs over weight but I'm a stocky guy at 5'9 225.. My calorie intake for weight loss is around 3100 cals a day and I wrote out a diet eating six times a day that's at around 2500 cals and I was going to do cardio for an hour in the morning and then lift in the afternoon... I want to burn my fat and keep as much muscle as possible ill be taking in around 250g of protein and 190g of carbs... Any tweaks to this or advice would be much appreciated!

 

[bayoumuscle21]

Bump... Help? And Tia

 

[raze]

I assume your maintainance cals is 3100 and your cut diet is 2500 cal? It sounds pretty solid. I have never worried about cutting to much but i would be looking at low gi carbs, clean proteins with something like 50% pro 25% carb 25% fat. I would cardio on an empty stomach in the morn, if i remember correctly i read an old old post from radar about it burns fat more effectively.

 

[bayoumuscle21]

Yea u guessed right I guess I forgot to put that... And I've heard about the fasted cardio just don't know if that's possible for me since when usually I wake up I'm so hungry I feel sick but maybe I'll just eat just enough to hold me over or I'll adapt... Thanks for the post!

 

[SamuelRutter]

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[Deleted member 33117]

When total energy burned (through bmr, activity etc) > calories consumed you lose weight. Unless you have some serious metabolic medical issue preventing it, this will always = weight loss regardless of diet composition. Now, the purpose of diet composition will impact how much muscle you keep, how much energy you have, how hungery you get, and the impact on overall health, but the actual weight loss is almost exclusively a product of calories in and calories out.

Burn 500 calories a day more than you eat and you'll drop a lbs of fat a week roughly.

 

[bayoumuscle21]

So what would be the max amount I could do... I plan on eating 2500 a day while my maintaining number is 3100 a day starting off and including insanity in the morning and lifting in afternoon.. Taking in around 250 g of protein a day

 

[Sol Rosenberg]

when losing weight, slow and steady is the best approach. You don't want to have too much of a calorie deficit because you will burn off muscle and lean body mass which will actually slow your metabolism and be counterproductive.

 

[Frankykeats]

Try to cook at home as much as possible. Food from a restaurant often contains a lot of fat and salt. Also, restaurant portions are huge, which might tempt you to eat more than you really need. When you cook your own food, you can control exactly what goes into your meal, and you can control your portions. One should take balanced diet which contains protein, nutritional vitamins, and nutrients, dietary and other nutrition. Eat green vegetables, fruits, juices, drink plenty of water and avoid stress, sleep well, do Exercise daily for at least for 20 minutes.

 

[bayoumuscle21]

Well obviously I'll be precooking meals just got an on the go blender for shakes got some just in case protein bars... I'm an ex college football player from about three years ago and I think I can handle the strain on my body since I've heard insanity is tough and I love to lift hard... Should I up my protein to 300g? I'll be eating 7 meals a day... Only one being an only shake meal(casein before bed)