what i ate today...

[viczeva]

Off Days:
Cardio
Meal 1-1/2 C. old fashioned oatmeal, 20 g of whey, 1 T. Flax oil
Meal 2-8 oz. chicken, 4 oz. sweet potato, 1 T. natural peanut butter
Meal 3-Same as 2, replacing the sweet potato with brown rice
Meal 4-Same as 3
Meal 5-2 cans of tuna, 1 T. flax oil, brocoli?
Second session of cardio

better?

 

[*Bunny*]

^^
My thoughts initially, Protein with every meal, SOME protein
and you need to eat every 3 hours or so...

214 lbs?

some say even 10 x your bodyweight is too little cals and 12-15 is more appropriate for male.. its all about finding what works for you... I may have something you'd be interested in... lemme go see what i can find...

what are you doing for weight training?

 

[viczeva]

hey bunny,

for weight training im having being doing anything lately. ive been on midterms and getting my insuranc elicense, + work. honeslty havent touched weights in like a month. i know, its wrong. i just moved, and i havent found a gym yet.
i am doing pushup in the morning, and rowing machine for cardio. defenetly not the same. but better than nothing... i dunno why, but ive los tmy will to work out in the gym. i use ot love it and never miss it. but i as u can see, i just keep finding excuses to not lift weight... keep telling myself that im gonna lose the fat and then hitt he gym with a vengence.

 

[Nathan]

With that diet Im willing to say there may be more muscle lost than fat... catabolism... need a more structured eating schedule my dear...

This is true. You need to eat more and get a good lifting regimine going. The more muscle you have, the easier it will be to lean down. Like, much much easier. There is smorgosboard (I'm sure I massacred the spelling) of info on how to structure a diet around here. You probably need around 2500-2700kcal each day in order to lose fat while preserving muscle, in conjunction with a good weight lifting program. I would actually up your calories to around 2700-2900 for a couple of weeks to get your metabolism back up to where it should be so that you can bring back up the relevant hormones for fat loss, like thyroid hormones, etc. Then, start cutting your calories again.

 

[*Bunny*]

hey bunny,

for weight training im having being doing anything lately. ive been on midterms and getting my insuranc elicense, + work. honeslty havent touched weights in like a month. i know, its wrong. i just moved, and i havent found a gym yet.
i am doing pushup in the morning, and rowing machine for cardio. defenetly not the same. but better than nothing... i dunno why, but ive los tmy will to work out in the gym. i use ot love it and never miss it. but i as u can see, i just keep finding excuses to not lift weight... keep telling myself that im gonna lose the fat and then hitt he gym with a vengence.

You will lose the fat with the HELP of the gym & weight training... one week youre in there .. things will get easier


Ill get back to you in a bit...

 

[viczeva]

This is true. You need to eat more and get a good lifting regimine going. The more muscle you have, the easier it will be to lean down. Like, much much easier. There is smorgosboard (I'm sure I massacred the spelling) of info on how to structure a diet around here. You probably need around 2500-2700kcal each day in order to lose fat while preserving muscle, in conjunction with a good weight lifting program. I would actually up your calories to around 2700-2900 for a couple of weeks to get your metabolism back up to where it should be so that you can bring back up the relevant hormones for fat loss, like thyroid hormones, etc. Then, start cutting your calories again.

u know, ur absolutely right. im gonna join the gym this week. just sucks having to pay the 150 fee at la fitness. but ill do it. for how many weeks should i bump up the calories?

vic
(bunny thanx alot.)

 

[*Bunny*]

Two weeks to me is a good range to let your body adjust to the food, training, workouts etc.
If you jump that many cals right away it could cause some rebound and be unpleasant though.

 

[ProtienFiend]

I like to do something along these lines (obviously not to the "T")

Its basically eating carbs to your activity level. Follow everyone else's advice about the cals though - as this focuses mainly on carbs, not cals.

Animalblics:
part1: http://www.shortText.com/c0ht4i
part2: http://www.shortText.com/hj6an
part3: http://www.shortText.com/dqct6d

 

[Nathan]

Two weeks to me is a good range to let your body adjust to the food, training, workouts etc.
If you jump that many cals right away it could cause some rebound and be unpleasant though.

Exactly. Usually when you diet you don't drastically drop calories so to go back to maintenance is usually not too much of a jump. If it is, like your case looks to be, ramp up slowly over a few weeks. The calorie ranges I provided were a guess and were intended to be for someone lifting a good 3-5 days each week. It varies depending on the individual so you will have to figure out your own maintenance calorie range (what you need to eat in a day to maintain your bodyweight).

I honestly think weight-lifting or some sort of relatively intense form of exercise will do wonders as far as getting where you want to be. And if you learn how to eat right, then you're pretty much already there.

 

[*Bunny*]

I honestly think weight-lifting or some sort of relatively intense form of exercise will do wonders as far as getting where you want to be. And if you learn how to eat right, then you're pretty much already there.

^^ for emphasis