New Diet.

[Igor55]

Ok, so I've been away from working out for quite some time now, I've managed to get into gym for several weeks throughout the summer but nothing too serious. And the worst part was my diet. Finally I'm back to college and decided to eat more frequently in smaller portions. I'm averaging 6-7 meals a day, with 300-500 calories each. I just started this Tuesday and love how full I remain throughout the day. Well I guess I should start off with some my stats. I'm 6'3" 280-285lbs, got large built buy definitely alot of fat. My max bench is around 365-375 currently and really havn't maxed out anything else. I'm currently learning more and more about proper dieting and thought I would just post one of my full day's meal plan so I could receive some help as how to alter it.

Much like others, I'm trying to keep my lean mass and shred off some fat. First day I had roughly 1800 calories and found myself weak at gym (clearly too low for my weight). So now I'm trying to get around 2400-2600. My protein intake is usually 200+ grams as well, fat is generally low.

08/20/2008

9:40AM - Breakfest : 1 scoop protein w/skim milk
1 yogurt
Total Cals: 310

11:40AM - Lunch: 1 Chicken Filet chargrilled sandwich
w/ nothing on it.
Total Cals: Approx 300?

3:00PM - Meal 3: 1 cup rice(chicken flavor)
2 multivitamin pills
Total Cals: 270

5:40PM - Meal 4: 1/4 cup rice
1 scoop protein w/skim milk
15 pieces grapes
Total Cals: Approx 350
8:40PM - Meal 5: 1 yogurt
1 peach
Total Cals: Approx 200

10:10PM - Meal 6: 1 scoop protein shake w/milk
Total Cals: 210

12:40PM - Meal 7: Gronola Bar
Total Cals: 130

Total is 1770 Calories. That was my first day when I felt week at gym, protein seemed low for that day, but next I started eating more 8% fat lean beef (ground beef) patties (160 cals each, 21G protein 9g fat). I'm currently around 2400-2600 area, and am taking more protein in from meat/shakes.

Any tips are appreciated as what I should do to alter it to further help my weight loss while retaining as much lean mass as possible.

 

[Built]

Bring up the fats. Fish oil - 10g daily.

Target your carbs around your lifting.

 

[Igor55]

Whats your opinion on the minimum # of calories I should be taking in at 280lbs. I read somewhere that cutting it should be 10-13 cals / lb of body weight. Taking lower end of the spectrum I decided to do 2800 or less. I read more today and found about the carb targeting around lifting, tried it today felt stronger.

I know everyones different, but as far as calories goes, how many do you suggest a 6 foot 3 280lb male should be taking in daily?

 

[Built]

I honestly can't say - the best thing you can do is track. Second best is what you're doing, monitor your losses. If you lose too fast and feel like crap, increase 'em a bit. If you don't drop fast enough, decrease a bit. Glad you felt stronger with the carbs targeted around your lifts.