Need MAJOR help.

[NoMercy123]

A little about myself.
25 yrs old
6'2
340lbs
Bench-490
Squat-675
Former College Football player

Ok here it is guys. I do weigh 340 but am not a pudge. I have an athletic build and have a good base of strength. (Not looking to improve on that area) I am not happy with my body. I DO NOT need this excess body weight to carry around since I am not playing ball anymore. I have tried everything I know and I am stuck. I would love to get down around 280lbs.

Ok to anwser a few of your questions. I do cardio atleast 45 min a day (not walking on a treadmill) hill climber, elliptical, stair step, bike etc... I just cannot get this weight off and I was turning to you pros for some help.

My diet consist of lots of protein and veggies with right around 50 grams of carbs a day. I eat red meat once a week (usually a big steak or roast) lots of chicken and fish. I try and do fresh veggies but sometimes have to go with the frozen kind. I do not drink gatorade or soft drinks. (Water, some juices, protein shakes, and an occasional glass of sweet tea.) I also take lots of vitamins and amino acid pills everyday. I try and get atleast 8-9 hrs of sleep every night.

I try and usually workout at 3pm every day. (But can go just about anytime I want if I needed to change that)

I know this may sound like a bunch of jumbled mess and I am sorry. If you have any more questions please ask and I am open to any advice someone can give me. Thank you all for everything

NoMercy

[jamyjamjr]

Welcome to the boards diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...



Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition

http://www.dailymoti...nar-pt1_extreme

http://www.dailymoti...nar-pt2_extreme

http://www.dailymoti...nar-pt3_extreme

http://www.dailymoti...nar-pt4_extreme

http://www.dailymoti...nar-pt5_extreme

http://www.dailymoti...nar-pt6_extreme





You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

When you've completed reading all this feel free to post up your diet for critique..

[NoMercy123]

Ok sorry it took me a while to get back. here are a few things

Body fat-22.8%

Daily Meal:
6am- 5egg whites + 3 oz of turkey sausage or burger

10:30am Protein shake

12:30-12:45- Most of the time fresh veggies with some type of meat. with 2 handfuls 2-3oz of almonds (Fish (salmon, tuna, mahi mahi, talipia) chicken, turkey)

4:00 (post workout) I drink another protein shake

7:30-8:00 pm- Salad with a light dressing (not much), Meat same as lunch (not the same exact thing but one of the choices..(one night a week ill do red meat) A good carb most of the time Ezekiel bread and some type of steamed veggie.

PLease help me. I am wanting to get this excess fat off. Oh yea and I drink water with all of my meals. I also add hot sauce to breakfast and lunch.

[elpropiotorvic]

Try doing cardio twice a day ... If I was to loose weight I'd do HIIT in the morning and then 45 min of 65 to 75 % of max hr

[jamyjamjr]

Ok sorry it took me a while to get back. here are a few things

Body fat-22.8%

Daily Meal:
6am- 5egg whites + 3 oz of turkey sausage or burger

10:30am Protein shake

12:30-12:45- Most of the time fresh veggies with some type of meat. with 2 handfuls 2-3oz of almonds (Fish (salmon, tuna, mahi mahi, talipia) chicken, turkey)

4:00 (post workout) I drink another protein shake

7:30-8:00 pm- Salad with a light dressing (not much), Meat same as lunch (not the same exact thing but one of the choices..(one night a week ill do red meat) A good carb most of the time Ezekiel bread and some type of steamed veggie.

PLease help me. I am wanting to get this excess fat off. Oh yea and I drink water with all of my meals. I also add hot sauce to breakfast and lunch.

dont mean to flame but your eating less then some women on this board... i really need you to read through and follow everything in the sticky.. that's why it's there..