Help with diet.

[brian2440]

I was wondering if I could get some help with my diet. I weigh 272 and I am 5'9" tall and 30 years old. This is my current diet.

9am: 3/4 cup oats, 1 tbsp nat pb, and 1 scoop whey.

1pm: 6oz chicken, 1 cup rice

4pm: can of tuna, 1oz almonds, and a banana

7pm: 6oz chicken, 1 cup rice and 3 fish oil and 3 flax.

10pm: 1 scoop whey, 1 cup rice and 1oz almonds

1am: 1 cup cottage cheese.

This comes out to roughly 2700 cals. 85g fat, 255g carbs, and 238g protein. This is on fitday. Seems like I maintain my weight around 3300 cals or so. I am looking to change my lifestyle. I walk/jog and lift weights.

 

[Built]

Hey, thank you for posting this up with the macros and your current weight and height.

You should lose on this. How do you feel? You may feel more comfortable with less carb and a bit more protein and fat, but we're all a little different there. Perhaps add in more green leafies, those do a body good but really, this is one of the more intelligent "help me" posts I've seen in a while.

What do you figure you'd like to get down to - something in the 200-lb range I figure?

As an aside, you may wish to reconsider the jogging until you've dropped some weight - it's really hard on your feet and joints while you're still heavy, and it isn't necessary for weight loss.

How long have you been on this plan, and how much have you lost so far? And can you describe your lifting workouts?

 

[brian2440]

I would like to get down to around 200 pounds. I have lost about 4 pounds in three weeks or so and I feel pretty good. I am not really getting hungry or anything. I just didn't know how intense my workouts should be. I know the diet is what makes the weight come off but I didn't know if I needed to get my heart rate up to help this. I will do single body workouts for awhile then do fully body worksouts for awhile. Keeps things interesting.

 

[Justiniano]

I would like to get down to around 200 pounds. I have lost about 4 pounds in three weeks or so and I feel pretty good. I am not really getting hungry or anything. I just didn't know how intense my workouts should be. I know the diet is what makes the weight come off but I didn't know if I needed to get my heart rate up to help this. I will do single body workouts for awhile then do fully body worksouts for awhile. Keeps things interesting.

If you want to lose weight you should replace the rice cups with salads (lettuce, tomatoes, carrots, etc???). Besides you should add some more aerobics at the end of your training session.

 

[Marat]

If you want to lose weight you should replace the rice cups with salads (lettuce, tomatoes, carrots, etc???)

You're macros look fine. There is no need to follow this recommendation.

 

[Built]

Brian - you're quite correct, it's the caloric deficit that will get the pounds off. The workouts need not keep the heart rate in any particular range, although as Justiano mentioned, if you do any cardio, do it at the end of your workout, after the weights.

The rice recommendation he made you can keep in your back pocket for later on - if you find yourself having trouble with your appetite, you may find it more comfortable to drop some or all of the starches and increase the veggies - but if what you are doing is working, there's no need to change it, at least not for now.

Regarding "whole body" vs "single body" workouts - do you mean "bodypart split"? If so, please just do the full-body workout in the link in my sig for a few weeks first, okay, while you do some reading?

 

[NJ-Surfer]

Hey, thank you for posting this up with the macros and your current weight and height.

You should lose on this. How do you feel? You may feel more comfortable with less carb and a bit more protein and fat, but we're all a little different there. Perhaps add in more green leafies, those do a body good but really, this is one of the more intelligent "help me" posts I've seen in a while.

What do you figure you'd like to get down to - something in the 200-lb range I figure?

As an aside, you may wish to reconsider the jogging until you've dropped some weight - it's really hard on your feet and joints while you're still heavy, and it isn't necessary for weight loss.

How long have you been on this plan, and how much have you lost so far? And can you describe your lifting workouts?

Hey Built, would you mind taking a look at my diet under the post titled "To Bulk or not to Bulk, that is the ?". I would really appreciate your input as I've been trying to follow the suggestions in your signature line and want to make sure I'm on the right track, thanks

 

[brian2440]

Brian - you're quite correct, it's the caloric deficit that will get the pounds off. The workouts need not keep the heart rate in any particular range, although as Justiano mentioned, if you do any cardio, do it at the end of your workout, after the weights.

The rice recommendation he made you can keep in your back pocket for later on - if you find yourself having trouble with your appetite, you may find it more comfortable to drop some or all of the starches and increase the veggies - but if what you are doing is working, there's no need to change it, at least not for now.

Regarding "whole body" vs "single body" workouts - do you mean "bodypart split"? If so, please just do the full-body workout in the link in my sig for a few weeks first, okay, while you do some reading?

Yes what I am doing seems to be working so far. I will do the full-body workout instead. Thanks for the help!!!