Help with total calories [Forum Archive]

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Help with total calories

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Posted by: Pepper

OK, guys, I am keeping a journal and have kept my calories at about 2500/day. As low as 1950 and as high at 3100 (weekend.)

I am 6-4 and weighed (last night post workout, fully dressed) at ...sit down...330 lbs. This was VERY disturbing to me b/c I weighted in about 2 months ago at 310 lbs and, guys, I SWEAR, I have lost a good bit of body fat since thin. How could I possibly increase in weight???????? I did just recently begin to train my legs very hard, however, on a cutting diet, I still don't see how lean mass was added.

What should a guy of my extreme weight (330) who is trying to get to 275 lbs average in calories every day?

I have heard 10 calories for every lbs at your TARGET weight. So that is 2750/day for me.

Posted by: Freeman

well, if you've been really working out on those weights, I'd say some of that is definitely muscle.

Posted by: Pepper

Sorry Prince, guess I forgot which forum I was browsing.

Thanks for moving.

Posted by: Monolith

Just from personal experience...

About a year and a half ago i was 300+ as well (i'm 6'5"). I was such a lardass... i would seriously eat like nothing but sugar and soda (id drink a couple liters of soda daily). Anyway, all it took for me to drop the weight was to stop eating that shit... and it came off a LOT faster than i expected. I was down to 250 in about 2 months. Granted, that wasnt the healthiest way to go (i wasnt weight training at the time), but it got the fastest results. Around the 250 mark the weight loss started to slow down, so i added in some weight training/cardio. My diet still wasnt very good (no breakfast, eating maybe three times a day if lucky, and massive meals right before bed) but the weight started coming off again. Got me down to about 225 almost a year ago now.

The last part was the hardest. After a break (read: lazyness) from dieting, i started up again about 5 months ago. Finally down to around 206, and oh so close to a goal of 195.

Anyway, the point of all this, is that i think as soon as you get your diet in order (and it needs some work judging from that fitday journal), your weight will just evaporate. If i were you (and i doubt anyone will agree with this advice), i'd take it easy on the weight training... and concentrate on keeping your diet in strict order. Concentrate on one aspect of your new lifestyle. Weight training while trying to lose a ton of weight wont be very helpful for your ego, cuz you wont be making very many gains. I know one of the mistakes that cost me a few months was trying to do everything everyone was telling me at once. For someone who had never dieted/exercised before... it got a little overwhelming after a week or two, so i stopped.

Eh... ranting. Sorry.

Posted by: Pepper

Mono,

Thanks for the input. I would appreciate any specific comments re: my journal, if you have the time. Please remember that today and yesterday were very odd days, not typical days at all. For example, I usually don't touch protein bars but I had too yesterday.

I really don't think that with my frame and build that I should go below 260 lbs. I will certainly reevaluate that when (WHEN) I get there.

It is nice to hear from people how have done what I am doing. Makes it seem more doable.

Thanks

Posted by: w8lifter

Originally posted by Monolith
If i were you (and i doubt anyone will agree with this advice), i'd take it easy on the weight training... and concentrate on keeping your diet in strict order.

You're right...I'd totally disagree. Building muscle is about the fastest easiest way to lose fat, other than keeping a proper diet. As you said, it's a new lifestyle....doesn't mean he has to go from doing nothing to doing everything....but concentrating on only one aspect of health (diet OR exercise) is only going to prolong his success/goal and not really make for a great start to a new lifestyle since it takes BOTH a proper diet and regular exercise to maintain good health and a good physique.

If one wanted to start slow so as not to become overwhelmed, they should look at slowly cleaning up the diet, replacing the sugar w/ healthier alternatives, begin a regular weight training routine....and ease into the cardio portion of exercise.

Posted by: Pepper

I appreciate everyone's input. My problem is definately not a lack of weight training. I religiously lift weights. I guess you'd describe it as more of powerlifting than bodybuilding. I have added a good bit of strengh and size but, up until 2 weeks ago, had not lost any fat.

I see guys like me all the time at the gym. They are huge, strong and have guts hanging over their lifting belts. I have finally decided to "sacrifice" strength and some muscle mass to shed this fat.

I guess my question is given that I lift 3-4 times a week and am increasing my cardio, is cutting to 2500 calories going to shed fat.

I take shirtless photos from three angles every Sunday night and I do believe that I see progress. However, I would like to go as low on my calories as I can w/o screwing up my metabolism.

I hope this makes sense and I appreciate everyone's response. And please don't worry about be critical, I am asking for it.

Posted by: w8lifter

Originally posted by Seahawks51

I guess my question is given that I lift 3-4 times a week and am increasing my cardio, is cutting to 2500 calories going to shed fat.

However, I would like to go as low on my calories as I can w/o screwing up my metabolism.

K ...right there. If you suddenly drop to 2500 calories you WILL screw up your metabolism. You need to drop your calories slowly. I understand that you want the fat off NOW....but really, going slowly is the healthiest way, and the surest way to preserve LBM (and strength) and NOT slow metabolism.

IMO...I would drop about 300 calories from what you've been taking now, and clean up your diet at the same time....meaning cut that sugar out as much as possible....then in 2-3 weeks you can drop your calories again ...continuously striving for a cleaner diet.

Posted by: w8lifter

Originally posted by Seahawks51
OK, guys, I am keeping a journal and have kept my calories at about 2500/day. As low as 1950 and as high at 3100 (weekend.)

And 1950 is way too low for you to be at!

Continue logging your food and try to be more consistent w/ it. It will be hard to make changes ( and know what's working ) if you're all over the map.

I hope you're reading everything in the "best nutrition threads" sticky?

Posted by: Pepper

Originally posted by w8lifter
And 1950 is way too low for you to be at!

Continue logging your food and try to be more consistent w/ it. It will be hard to make changes ( and know what's working ) if you're all over the map.

I hope you're reading everything in the "best nutrition threads" sticky?

I do read them very often. I think I learn something every time I log onto this site. The shopping list you like to post has been cut/paste into my Pocket PC right along with my schedule and contacts. Today I learned that Instant Oatmeal is bad.

I am a long way away from feeling qualified to give ANYONE dieting advice, but think the single change that I made that has lead to the last few weeks of fat loss was LOGGING EVERY BITE INTO FITDAY. It has completely opened my eyes. I ate a slice of pound cake tonight. I had to, we were entertaining and our guest baked it for us. The whole time I was sizing it up for entry into Fitday and was NOT enjoying it.

1950 is too low, I was fussed at that day by my wife. However, how did she know about it? She read my log!

Posted by: Dr. Pain

Originally posted by Seahawks51
but think the single change that I made that has lead to the last few weeks of fat loss was LOGGING EVERY BITE INTO FITDAY. It has completely opened my eyes. I ate a slice of pound cake tonight. I had to, we were entertaining and our guest baked it for us. The whole time I was sizing it up for entry into Fitday and was NOT enjoying it.

I wished it worked that way for some people here....good job!

Posted by: marshal959

I just wanted to say bravo for everyone who's gave advice on this subject, because it sure as hell is a difficult one. I'm gonna leave it alone because it would take me a good 250 words to explain what I think and besides most everything said thus far has seemed killer. I tell you what, having to right down that pound cake in the journal sucks ass,huh? I hate when I have to write that kind of stuff down.

Keep up the good work!

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