i am an ex college lineman and i just dont need the weight anymore. I have been out of football for like one year and cut down from 300 to like 270 but then gained most of it back. looking for some advice on a diet and cardio regimen.
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i am an ex college lineman and i just dont need the weight anymore. I have been out of football for like one year and cut down from 300 to like 270 but then gained most of it back. looking for some advice on a diet and cardio regimen.
man i know how you feel. so many linemen are encourage to eat big and get big only to be left with a lot of problems once football is over. all i can say is to hang around this board and suck up the information presented....run a search on cutting diets. also check out the unofficial cutting diet sticky thread up top. it has a lot of good info on a cutting diet.
keep in mind that at 300 lbs you can take in a good amount of calories per day and still lose weight. i'd advise by starting some type of lifting program and begin doing cardio in the mornings on an empty stomach at moderate intensity (65% of max heart rate) try to cut out junk food....any soda, candies, snack foods are all crap. eat plenty of green veggies, lean proteins, EFAs and Low GI fibrous carbs like oats....ill say again to check out the sticky thread on cuttin up top and make sure that you tweak it to your body and allow yourself to slowly lose the weight.
What does your diet look like now? What kind of exercise do you do? What did you do to lose 30 lbs? What did you do to gain it back? What are your specific goals? How much do you want to lose? Do you just want to be "fit" and at a respectable weight for your height, or do you want the extemely lean, bodybuilder look? The advice you'll get on here is all based on extreme cutting diets designed for bodybuilders. But you may not need to make such drastic changes to your lifestyle just yet...especially if your goals are just to lose a little weight. I'm telling you this because I hate to see people become obsessive when they don't need to.Quote:
Originally Posted by jrbruin57
WELL TO LOSE THE WEIGHT I GOT ON ONE OF THE CUTTING DIETS(LOW LOW CARBS) THAT I FOUND ON THIS BOARD AND WAS ON A VERY STRICT CARDIO REGIMEN. mY ONLY PROBLEM IS THAT I STILL HAVE SCHOOL THEN WORK AND DIDNT HAVE THE TIME TO CONTINUE ON THE REGIMEN.
I STILL LIFT HEAVY I DONT NEED TO CUT TO THE POINT OF A BODYBUILDER FAT % BUT I DO WANT TO LEAN DOWN QUITE A BIT.
SO DID YOU PLAY IN COLLEGE BALL?Quote:
Originally Posted by bigsd67
lose the caps they are hard to read.....and yes i did play college ball and highschool too. i was a small lineman at 230lbs at a D3 school. after a while i started to watch what i ate in order to be able to run sprints better. the result was losing 30lbs and feeling d@mn good about it. from there i researched more and more and decided that bodybuilding was my true sport. enough to get a job as a personal trainer. as of now i am 182 lbs, which is the lightest i've been since middle school but i am strong as all hell. i have never felt so good in my life and i just dont think i will ever not monitor what i eat. now im obsessive ill admit, but losing weight and keeping it off is definitely a lifesyle change. no fad diet will help you achieve your goals permanently. trust me though....your health and your confidence will be the greatest reward to adopting a healthier life.Quote:
Originally Posted by jrbruin57
Hey try to cut the cals to 3000 or around there.. its still a good amount of food to be eaten so you wont feel hungry. try to keep away from soda and sweets for now and as you diet progresses just add healthier food. if you can do cardio in the am try not to eat 3-4 hours prior to your carido it gives you the same "empty stomach" effect. you might want to invest in a ECA stack or if you cant get your hands on one get asprin, caffine and Bronkaid from CVS or something like that. remember diet and cardio is key and it all depends on how much you want it.
Use the search button to look up different people's diets to concoct your own. Use the Harris-Benedict formula to calculate proper caloric needs. I would say BEST cut absolutely no more than 500 calories a day, try shooting for 300 ideally, from your daily caloric intake or you will burn up the muscle you have for energy.Quote:
Originally Posted by jrbruin57
Quote:
Originally Posted by daman1
i always thought that it should be a minimum of 500 cal deficite daily since 3500 cals = 1 lbs thus 7 days X 500 cals = 1 lb weight loose weekly..
I've just found most recently that 1 pound a week is perfect as you will drop that pound of fat and minimize muscle wasting while hardening and becoming more vascular. But it's my opinion. If you can get away with minimal muscle loss while using more than a 500 cal. deficite (sp?), than more power to you.Quote:
Originally Posted by Elliot