Cutting

[Dax7777]

Its been a long time and I need your help. My overall weight went up to 266lb with a 36.9 % fat. Yes, its bad to die for. I am sad, dessapointed, frustrated in myself for letting me go soooo bad. Enough of the sadness.

I am going to put all my effort in loosing the fat and need your help. I know their are lots of diets out there but before I gained all this weight I was in shape with a weight of 175lb. How did I do this, I cant remember all the details but I remember you telling me to do the following:


Grab the total lean body mass times 10 - 13 to cut or find maintenence level. I am starting at 13 to figure this out. Since my lean body mas is 168lb i figure this will be about 2184 Calories.

then:

2 grams protein x lean body weight to figure out the total calorie intake and grams of protein to consume. This will help me not loose muscle and actually gain some while loosing fat.

1 grams per lean body weight to figure the amount of carbs to eat and figure the caloire intake.

The rest to come from fats which is very low.

Can you help with any advice, need urgent. I am starting this new diet and dont want to loose more time been sad and dessapointed with me and my life.

Thanks soo much. To avoid going back and forward please add everything you can in detail.

Thank you sooooo much in advance.

 

[Marat]

You are on the right track with tracking your intake. However, your macros can use a bit of tweaking.

It is fine to eat protein at 2g/lb lbm, although eating at about 1g/lb lbm is as effective while allowing some room for other macros.

Why the low fat? You may find it more comfortable to drop the carbs a bit and increase your fat intake to about .5g/lb lbm.

You are on the right track though. Eat at about 500cals below maintence at 1g minimum protein and .5g minimum fat and make up the remainder of calories as you'd like. Be it carbohydrates or whatever.

The link in my signature outlines it in more detail.

 

[Rucker]

I agree, you're gonna need more fat. Nuts and oils

 

[ArnoldsProtege]

Poor Fat... it has been dubbed the enemy of all things holy.

Fat is GOOD. Avocados, olive oil, nuts, eggs, good.

Refined carbs are baaad. White rice/pasta/bread, most cereals, potaotes(in excess), chips/sweets (obviously .

I was once 260 my friend, so I know the feeling. But get optimistic; you will lose the weight as long as the desire is there. I lost my initial 40-50 lbs quite easily (relatively). I exercised frequently using sports that I enjoy to help make it fun, and I cut out foods completely for the first few months that would not help me with my goals. Didnt drink precious, precious beer, cut my baked potatos in half, and started having one or no slices of bread with breakfast, or just one slice for sandwiches and folded it in half. The simple formula of eating less carbs and more protein and fat, weight training 4 times a week and exercising 3-4 times a week shed the initial weight very quickly.

Also the type of exercise is important; HIIT training is in most peoples eyes the most effective form of exercise to burn off body fat. That means get your heart pumping. Sprint intervals followed by steady state cardio are grueling, but that coupled with proper diet and weight training will see the lbs fly off. I also love basketball and soccer for their HIIT like qualities, and used the opportunity to the fullest. I played better, and was the hardest working person on the feild, AND was getting my workout. Find something that works for you and that you enjoy, and it will make life much easier.

Obviously there is more to it then that, but that is what worked for me. When you are quite overweight, the fat comes off pretty quickly. I am not gonna lie, I did not even have to count my calories or watch macros until recently ( I am at 195), when the old techniques (eat less refined carbs, weight train and exercise) would not budge those last 10 lbs. Micromanagement of diet is crucial, so it is definitely a good idea to start now. Good luck mon frere, feel free to message me and I will share any anecdotal advice I can offer.

 

[Built]

ArnoldsProtege, you have some very good information in your post, and I thank you for that - but there are a few things I'll offer that may be prudent for a non-nineteen-year-old obese man - the OP is 35 and although he won't be obese for very long now that he's here ( ), there are a few things I'd like to suggest for Dax7777 that differ a bit from what you're suggesting. Please don't feel like I'm slamming you, you've done well and you've shared your experience. And fundamentally, I agree with your approach. It's the same basic one I used when I was fat and it worked for me, too.

Poor Fat... it has been dubbed the enemy of all things holy.

Fat is GOOD. Avocados, olive oil, nuts, eggs, good.

You bet. All of these are healthy fats and should remain as cornerstones of your cutting diet.

Refined carbs are baaad. White rice/pasta/bread, most cereals, potaotes(in excess), chips/sweets (obviously .

Yes... and no. White rice is an excellent choice for carbups. I rely heavily upon white rice when I need to carb load - no gluten, no bad reactions, and NO FRUCTOSE. No fibre to slow it down either so it's great for this purpose.

For day to day dieting, particularly for anyone who is significantly overweight, I agree with you: ditch the starches and the sugars. You don't need 'em at all right now and they may in fact just leave you hungrier.

I was once 260 my friend, so I know the feeling. But get optimistic; you will lose the weight as long as the desire is there. I lost my initial 40-50 lbs quite easily (relatively). I exercised frequently using sports that I enjoy to help make it fun, and I cut out foods completely for the first few months that would not help me with my goals. Didnt drink precious, precious beer, cut my baked potatos in half, and started having one or no slices of bread with breakfast, or just one slice for sandwiches and folded it in half. The simple formula of eating less carbs and more protein and fat, weight training 4 times a week and exercising 3-4 times a week shed the initial weight very quickly.

This is just SO awesome. Seriously, you've done SO well. You should be DAMNED pleased with yourself.

Also the type of exercise is important; HIIT training is in most peoples eyes the most effective form of exercise to burn off body fat.

Okay, here's where I'm going to offer some motherly advise: get away from thinking of exercise as a way to burn off fat.

It burns so few calories it's not generally worth thinking about this part.

Use exercise for what it's good for - keeping you strong, keeping you well, keeping you entertained... think of it as a way to "direct calorie traffic" - exercise is excellent for encouraging your muscles to take up more of the available calories - which leaves the fat cells just the way you want 'em: unfed.

That means get your heart pumping. Sprint intervals followed by steady state cardio are grueling,

Again - later... later... not while you're still carrying a lot of weight. Get most of that weight off FIRST - build up your work capacity slowly, then ease into some interval work as your body leans out. If you try to do this while unconditioned and obese, well, it's a recipe for a heart attack - not to mention the strain on your feet and knees!

(Note: unless you're nineteen - at which point you'll just heal overnight. Kids are such assholes about this part; they just HEAL SO FAST! )

but that coupled with proper diet and weight training will see the lbs fly off. I also love basketball and soccer for their HIIT like qualities, and used the opportunity to the fullest. I played better, and was the hardest working person on the feild, AND was getting my workout. Find something that works for you and that you enjoy, and it will make life much easier.

That statement I just bolded is pure gold.

Obviously there is more to it then that, but that is what worked for me. When you are quite overweight, the fat comes off pretty quickly.

Yes it does! I had this happen for the first twenty pounds, myself. It's very encouraging!

I am not gonna lie, I did not even have to count my calories or watch macros until recently ( I am at 195), when the old techniques (eat less refined carbs, weight train and exercise) would not budge those last 10 lbs. Micromanagement of diet is crucial, so it is definitely a good idea to start now. Good luck mon frere, feel free to message me and I will share any anecdotal advice I can offer.