Big guy trying to get smaller

[Built]

So... you're keeping protein super-low to help you stay hungry longer?

<- confused.

 

[kaoticone]

So... you're keeping protein super-low to help you stay hungry longer?

<- confused.

I thought you were stating I was eating too much protein, I was very tired last night. Another factor my doctor says is working against me is the steroid I'm taking, he's thinking of reducing it. No one commented on my question about cardio vs. total gym workout. When I read the newbie thread, all that stuff about buddy flew over my head, I'm good at math, but not that sorta stuff.

 

[kaoticone]

Ah ha!!!!
a revelation/epiphany!
That do it yourself diet is great, I just need some help in further revealing this stuff. So here goes, I'll say my goal weight is 200 lbs since I'm 6 feet tall, if the estimated 90% is lean muscle mass (per the diet), that's 180 lbs, so according to the formula, I need to use my desired lean mass as the standard for my diet per the formula:

Protein at no lower than a gram per pound of lean mass, so at least 180 grams of protein daily.

Fat at no lower than half a gram per pound of lean mass, so at least 90 grams of fat per day.

Fiber at or around 25g, sounds good. I don't use a fiber supplement.

the remainder of my calories are comfort, sounds easy, but hard, but mostly easy, you guys have never seen determination like mine, believe me.
Now, how the heck do I do that? Can I just buy stuff that adds up to that?
This is where I get confused. A friend who is a GREAT nutritionist made me a meal plan a while back, but it was 5 meals a day, and with work, that won't work. Also, he had some meals as post workout meals, I don't workout EVERY DAY though. I'm still unsure as to whether I should focus on cardio or on weight training on my total gym. At any rate, I'm ready! sorta, just confused on all those numbers.

 

[Marat]

Can I just buy stuff that adds up to that?

Yes

A friend who is a GREAT nutritionist made me a meal plan a while back

With your said determination, why didn't you reach your goal with that nutritionist?

 

[Built]

Decide on how many calories you intend to run. Set up an imaginary day on fitday with 180 or more grams of protein, 90 or more grams of fat, and 25g or more of fibre, making sure to stay within your calorie "budget".

Provided you hit the "essentials", you can indeed fill up the remainder of your budget with whatever the hell you want.

Even if it's cupcakes.

Focus on weights. Eat at a modest deficit. You'll drop fat.

 

[kaoticone]

Yes



With your said determination, why didn't you reach your goal with that nutritionist?

He is very busy, and doesn't have much time.

Decide on how many calories you intend to run. Set up an imaginary day on fitday with 180 or more grams of protein, 90 or more grams of fat, and 25g or more of fibre, making sure to stay within your calorie "budget".

Provided you hit the "essentials", you can indeed fill up the remainder of your budget with whatever the hell you want.

Even if it's cupcakes.

Focus on weights. Eat at a modest deficit. You'll drop fat.

weights it is. as far as filling the remainder, I figured I'd fill it with water. I think I really just need help choosing foods that fit into my budget, then deciding when and how often they should be eaten. By the way, if I eat at a modest deficit, won't I also lose lean muscle in the process?

 

[Built]

He is very busy, and doesn't have much time.

Time for what? You said you already had a meal plan from him. What else could you need?

weights it is. as far as filling the remainder, I figured I'd fill it with water.

You can't. Water doesn't have any calories.

You need to fill the remainer of your calories, with... um, calories...

What part isn't clear here?

What are your maintenance calories, and what calorie-level will you be eating while you cut?

I think I really just need help choosing foods that fit into my budget, then deciding when and how often they should be eaten.

As often as you wish. Any time you like. It doesn't matter how many meals you eat or what time you eat them.

By the way, if I eat at a modest deficit, won't I also lose lean muscle in the process?

Yes. Do it right, and this will be minimal.

 

[littleriddick]

Any particular reason for eating 5-6 meals as opposed to a range that is more comfortable for you.

Eating 5 to 6 times a day is a sure way to get your metabolism going and losing weight fast. The more you eat throughout the day, the less likely your body would want to store fat for later. It just a scientific fact and all the nutritionist would agree..Now, is it easy to eat 5 to 6 healthy meals a day? No...Since it's been ingrained in our heads from our parents that we are to have Breakfast, Lunch and Dinner, we totally dismissed the importance or the belief that we need to eat that many times a day. Since 3 months ago, I have changed the way I eat, sleep, and go to the gym. To help me lose weight, I have totally removed the terms of Breakfast,lunch and dinner and replaced the terms with Meal 1, Meal 2, Meal 3 and etc....Since it's never easy to remember to eat (as we usually tend to eat when we're hungry- especially if you usually eat 3 times a day.), I use my Blackberry to send me reminders. This helps me.

If you are interested in more ideas or how I was able to reach 14% body fat from 25% body fat during my 3 month journey(to finally become "Little Riddick"), type in "The Road to Riddick" in Google and select "I'm Feeling Lucky" ....I can't post the link here as it won't allow me(spam filter).. My before and after pictures is further proof that not only eating right will help you lose weight, but starting a proper workout plan is essential to avoid plateauing....My goal now is to reach 9% body fat and finally for the 1st time in my life, I can showoff a 6 pack....

I say in 1 month....I will have a 6 pack...guaranteed.

Keep eating(healthy) kaoticone and keep up the good work!

 

[littleriddick]

So... you're keeping protein super-low to help you stay hungry longer?

<- confused.

Built - Not too sure if your Avatar is your abs, but...What is the fat body percentage on that pic? approx? 5%?

 

[kaoticone]

wow, your results are pretty good, though reading the website you mentioned, it almost sounds too good/easy to be true. Also, I'm much more overweight than you were when you started. I'm patient, and it'll come as I improve my diet and workout.

 

[Built]

Eating 5 to 6 times a day is a sure way to get your metabolism going and losing weight fast.

Meal frequency has zero impact on your metabolic rate. Eat three meals or seventeen micro-snacks; it ultimately comes down to the calories.

The more you eat throughout the day, the less likely your body would want to store fat for later.

Um??? ?

It just a scientific fact and all the nutritionist would agree.

Nope.

Now, is it easy to eat 5 to 6 healthy meals a day? No...Since it's been ingrained in our heads from our parents that we are to have Breakfast, Lunch and Dinner, we totally dismissed the importance or the belief that we need to eat that many times a day.

There is no need to eat more than three meals a day - unless you find it more comfortable. Not everybody does. It doesn't matter either way.

Since 3 months ago, I have changed the way I eat, sleep, and go to the gym. To help me lose weight, I have totally removed the terms of Breakfast,lunch and dinner and replaced the terms with Meal 1, Meal 2, Meal 3 and etc....Since it's never easy to remember to eat (as we usually tend to eat when we're hungry- especially if you usually eat 3 times a day.), I use my Blackberry to send me reminders. This helps me.

I prepack all my food and just eat when I want to. When it's gone, it's gone. There's no reason to eat when I'm not hungry when I'm trying to lose weight.

If you are interested in more ideas or how I was able to reach 14% body fat from 25% body fat during my 3 month journey(to finally become "Little Riddick"), type in "The Road to Riddick" in Google and select "I'm Feeling Lucky" ....I can't post the link here as it won't allow me(spam filter).. My before and after pictures is further proof that not only eating right will help you lose weight, but starting a proper workout plan is essential to avoid plateauing....My goal now is to reach 9% body fat and finally for the 1st time in my life, I can showoff a 6 pack....

I say in 1 month....I will have a 6 pack...guaranteed.

Keep eating(healthy) kaoticone and keep up the good work!

Built - Not too sure if your Avatar is your abs, but...What is the fat body percentage on that pic? approx? 5%?

14%, confirmed by DEXA. I'm forty two in that pic, and I had been fat for nearly twenty years.

wow, your results are pretty good, though reading the website you mentioned, it almost sounds too good/easy to be true. Also, I'm much more overweight than you were when you started. I'm patient, and it'll come as I improve my diet and workout.

If it seems too good to be true, it probably is.

 

[kaoticone]

ok built, you're right, that RPT is a program you buy, it's probably spam, the site to buy it looks like all the other spam sites. I'm talking to my friend tomorrow to see if he can help me with a meal plan for 3 meals a day.

 

[Built]

CLAIM:
Elaine Morales: 84 Day Statistics on RTP
Fat Weight Lost 25 Pounds of Fat Lost
Body Fat % Lost 18.5% of Bodyfat Lost
Muscle Gain 14 Pounds of Muscle Gained

My take:
Your client lost 11 lbs in three months. She didn't put on more than perhaps a pound of muscle - she was cutting, she's female, and she's clearly not using steroids. In fact, the only reason I'm allowing the possible pound is the fact that she's a newbie.

I am VERY muscular for a woman. I started lifting in 2001, and in that time I have gained roughly 13 lbs of muscle, because I know how to train and I know how to diet, and because I have better-than-average genes.

If you were to put her body and mine side by side, the muscle I carry would be clearly evident. Even five pounds of lean mass makes a TREMENDOUS change to a woman's physique.

A man on gear MIGHT put on 14 lbs of muscle in three months - but only if he was BULKING. While cutting, this is not possible.

To lose 11 lbs in 12 weeks, she ran just under a 500-calorie per day deficit.

Sounds like what most of us here would suggest.

Sure have to read a ton of advertising copy to get to your "methods"…

… mine on the other hand, are all in one, easy-to-find link. That's because they're free.

 

[kaoticone]

You are AWESOME built, and you're a girl? cool.

 

[Built]

You are AWESOME built,

I am! LOL!

and you're a girl?

You mean, you're not?

 

[kaoticone]

I am! LOL!



You mean, you're not?

LMAO, I am definitely not a girl.

 

[Built]

I always find it funny when people don't realize they're chatting with a woman until weeks later. You should see some of the PMs I get:

"So bro, I've been taking one of the PHs and now I can't get it up, you ever had this happen? PS sweet abs in your 'tar, man..."

 

[kaoticone]

I always find it funny when people don't realize they're chatting with a woman until weeks later. You should see some of the PMs I get:

"So bro, I've been taking one of the PHs and now I can't get it up, you ever had this happen? PS sweet abs in your 'tar, man..."

you sex changes nothing, as far as this I mean. I appreciate the help, man or woman or whatever.

 

[kaoticone]

Just to make it clear for everyone, when I posted the fitday calories, that was what I regularly eat, I did not try to cut back because I wanted everyone to see what I eat on a regular basis. on at least one of those days, I ate a hamburger, which is not something I do often.

 

[Built]

If you're overweight eating a thousand calories a day, you need an endocrinologist, not a diet.

I'm a middle-aged woman and at 140 lbs. my maintenance is 2300 calories a day.

Please have your thyroid properly tested.

 

[rayray715]

You are AWESOME built, and you're a girl? cool.

BUILT IS HOTTT!!!

 

[kaoticone]

If you're overweight eating a thousand calories a day, you need an endocrinologist, not a diet.

I'm a middle-aged woman and at 140 lbs. my maintenance is 2300 calories a day.

Please have your thyroid properly tested.

actually, those 2 days I was close to 1000 calories, I could find no nutritional info on the food I ate and did not feel safe guessing at it. and a funny story about my endocrinologist, he recently had a brain tumor himself and switched my medication while in a craze, its back now, but I do think my thyroid needs testing, I only see him every 6 months. anyway, my calories are probably about 2000 a day now if not a little more some days, depending on what I eat. I think further tracking is required.

 

[Built]

BUILT IS HOTTT!!!

Thanks rayray.

************
Kaoticone, you had this figured out before:

Ah ha!!!!
a revelation/epiphany!
That do it yourself diet is great, I just need some help in further revealing this stuff. So here goes, I'll say my goal weight is 200 lbs since I'm 6 feet tall, if the estimated 90% is lean muscle mass (per the diet), that's 180 lbs, so according to the formula, I need to use my desired lean mass as the standard for my diet per the formula:

Protein at no lower than a gram per pound of lean mass, so at least 180 grams of protein daily.

Fat at no lower than half a gram per pound of lean mass, so at least 90 grams of fat per day.

Fiber at or around 25g, sounds good. I don't use a fiber supplement.

the remainder of my calories are comfort, sounds easy, but hard, but mostly easy, you guys have never seen determination like mine, believe me.
Now, how the heck do I do that? Can I just buy stuff that adds up to that?

Try this:
Set a calorie level at 2000 a day for now. Try to get in about 180g of protein and about 90g of fat, and about 25g of fibre from food. Your carbs should settle in at or around 100g a day, which is fine.

I want you to go into fitday and plan out your tomorrow based on this outline. Your food choices can be whatever you want, as long as it all adds up to about 2000 calories, and gives you about 180g of protein, about 90g of fat and about 25g of fibre.

For now, don't worry about salt, cholesterol or sugar; just get the numbers to work out and post up a meal plan based around those numbers.
Can you do that for me?

actually, those 2 days I was close to 1000 calories, I could find no nutritional info on the food I ate and did not feel safe guessing at it. and a funny story about my endocrinologist, he recently had a brain tumor himself and switched my medication while in a craze, its back now, but I do think my thyroid needs testing, I only see him every 6 months. anyway, my calories are probably about 2000 a day now if not a little more some days, depending on what I eat. I think further tracking is required.

Kindly list your current replacement hormones. I imagine you're taking Synthroid and cortisone. You should also be taking growth hormone yes?

What types and dosages are you currently on for your meds?

 

[littleriddick]

ok built, you're right, that RPT is a program you buy, it's probably spam, the site to buy it looks like all the other spam sites. I'm talking to my friend tomorrow to see if he can help me with a meal plan for 3 meals a day.

Yup, I personally purchased this, just like the Itouch I purchased a couple of months ago or the new tv on Thursday...But I'm not here to talk about the the tv or my ipod as it's not on topic...I challenged this system as I didn't think it was gonna work as I have tried other things and they didn't work...Apparently after 3 months, I can now say that it has worked for me, but who knows it may work for you too or maybe someone else...I took the plunge and documented everyday in a workout journal for 3 months (and I'm still documenting to this date with a new goal in mind - to get a six pack just like "built"). If I was looking to spam, I wouldn't have busted my butt for 3 months, or even reply to this message....that's just not worth it...I'm new to the scene, a little excited that I just changed my overall appearance in a record time and I thought this forum was open to provide ideas and share information freely. I guess I chose the wrong forum....



As for built...who am i to disagree with a person with over 5000 posts and already has a 6 pack?? I only have 2 posts... Btw, you blew me away when you said you were woman...That's soo cool...

 

[Built]

It is pretty cool to be a woman - all the COOL kids are doing it...

Littleriddick, the plan you purchased worked because you ran a caloric deficit and you dropped bodyfat.

There's no magic formula out there folks, that's how you drop bodyfat. Find a way to slightly starve and not mind, lift heavy shit and you'll lean out.

I'm glad it worked for you. Any method that reduces calorie intake while supporting muscle-retention (sufficient protein to remain nitrogen-positive in a deficit, heavy lifting to "risk-manage" the muscle) will do this.

 

[littleriddick]

It is pretty cool to be a woman - all the COOL kids are doing it...

Littleriddick, the plan you purchased worked because you ran a caloric deficit and you dropped bodyfat.
.

Actually, no I didn't .... I made a best effort to stay around 2200(-/+ 200 calories) calories each day except for my reward days. I won't lie, there were day's that I missed the mark(which is also documented), but there are other days where I went over 2200 .... again..best effort(it isn't easy), but the system encourages you to not go lower(like 400 -/+ than your daily calorie needs.) It's quite possible that the girl you selected as an example, could have ran a caloric deficit, but I didn't....I can understand your skepticism(as I sure was at 1st), and honestly I don't know why this worked for me and other methods have failed(pills, devices, books, etc...). I have nothing to compare it to and this is all new to me...This whole muscle scene is all new to me.....Remember I was a fatt a$$ 3 months ago - what do I know??

 

[Built]

I didn't say you ate lower than your former maintenance, I said you ran a deficit; you ate lower than you required. You can either do this by eating less, or by burning off more.

If you didn't eat less, you had to burn more. There is simply no other way to drop bodyfat. If you don't burn more than you consume - through exercise, or even by using drugs to raise your metabolic rate such as Clenbuterol and T3, and/or DNP**, Newton's Laws of Thermodynamics will prevail.

**WHICH I AM NOT RECOMMENDING!!! <- disclaimer!

If you were a complete novice, it is possible you put on a few pounds of muscle while dropping a few pounds of fat over the course of three months.

I don't know how much weight you lost so I will reserve comment until such time as this information is made available.

Before and after pix would be helpful.

As an aside, I'm a middle-aged woman who weighs 140 lbs, and my maintenance is 2200 calories a day.

You were clearly running a deficit.

 

[littleriddick]

I didn't say you ate lower than your former maintenance, I said you ran a deficit; you ate lower than you required. You can either do this by eating less, or by burning off more.

If you didn't eat less, you had to burn more. There is simply no other way to drop bodyfat. If you don't burn more than you consume - through exercise, or even by using drugs to raise your metabolic rate such as Clenbuterol and T3, and/or DNP**, Newton's Laws of Thermodynamics will prevail.

**WHICH I AM NOT RECOMMENDING!!! <- disclaimer!

If you were a complete novice, it is possible you put on a few pounds of muscle while dropping a few pounds of fat over the course of three months.

I don't know how much weight you lost so I will reserve comment until such time as this information is made available.

Before and after pix would be helpful.

As an aside, I'm a middle-aged woman who weighs 140 lbs, and my maintenance is 2200 calories a day.

You were clearly running a deficit.

sorry, I wasn't understanding you...still a noob here, but appreciate your wisdom. Yes, I did burn more calories than I consumed. Workouts are 6 times a week. 4 days weight training, 2 days cardio.

my before and after can be found here...my stats are here too...let me know what you think..

road2riddick blogspot com (fill in the dots)

 

[kaoticone]

Here it is quickly as I need to get to bed:
Pre workout:
protein shake - 24 grams of protein, 1.5 grams of fat(not including milk)

breakfast:
oatmeal as usual:
200 cals, 2 grams of fat, 4 grams of protein,

snack: 1 cup of almonds: 72 grams of fat, protein 30 grams, 827 calories

lunch: 6 inch turkey breast on wheat from subway:
280 cals, 5 grams of fat, 18 grams of protein

dinner: no idea.
I need to plan this when I have the time, that's obviously all low, tomorrow night, I can plan something for saturday.

 

[kaoticone]

ok, I am looking at foods with more protein, but my question now is this: How much or how often or for how long do I need to workout to burn the right amount of calories?