Newbie weight loss!!!

[joecrx]

Ok guys, need some help with my diet.
I'm 6'1, 258...my goal is to drop to about 220lbs.
I workout about 4+ times a week, mostly weight training and only a light cardio warm up. Should mention that in September I was tipping the scales at 320lbs! I have since then managed to lose 62lbs.
I have also been training on and off for about 4 years and wanna see what awaits under this bf coat!!! I have been a big boy for as long as I can remember

My diet looks like this:
7:00am
2 packs Quaker instant oatmeal
1 scoop syntha-6 protein
7mg glutamine

10:00am
250gm cottage cheese
1 yougourt
2 tsp crushed almonds

12:15pm
1/2 cup brown rice
lean minced meat
1/2 potato
some diced tomato
1/4 can chick peas or lentles or beans...etc

2:45pm
1 scoop syntha-6 protein
7mg glutamine

6:00pm
workout 60-90 min

7:30
post workout shake(syntha-6 protein)
7mg glutamine

8:00pm
1/2 can beans
250 ml egg whites(I believe that is 8 whites)

10:30pm
1 scoop syntha-6
7gm glutamine
1cup 2% milk

Bed time!

Thanks for all the help guys. Still wanna maintain some muscle while I loose the weight.

[joecrx]

Can anybody help?

[JScondition]

syntha-6 has horrible pro/fat ratios... I would suggest something else.

Move your 1/2 potato to your post workout... you need fast burning carbs in postworkout always!!!! You should also move the brown rice/slow burning carb to preworkout.

FYI glutamine does not do anything for you... research has proved it go to pubmed.org if you want proof.

You need more protein that does not come from a shake in your diet. Try adding 8oz chicken breast or tuna in water to a meal like your lunchtime or right after postworkout.

sorry for being all over the place with this, Im just adding stuff as I look at it.

this would be a better plan keeping with what you kindof already have

Breakfast: 1 cup oatmeal, 4 egg whites, glass of milk, serving of fruit

1030: can of tuna, yougurt

lunch: chicken breast, lettuce, almonds

pre workout: 1/2 cup brown rice, protein shake

workout: whateve

post workout: 1 potato or rice, protein shake, beans or lentals(if you have rice)

800: 8 egg whites, half sweet potato

1030: a cup cottage cheese, glass of milk

[joecrx]

Thanks bro, thought I was doing everything right...guess I was wrong! Will definatly incorperate your tips into my diet and see how it goes. Any protein recommendations?

[JScondition]

I love champion nutrition protein... give it a try

[caffeine_menace]

First of need to post all ur stats with tdee and macro's to correctly help u out...
Age: ?
Height: ?
Weight: ?
Bodyfat Percentage: ? If you don't know, post a pic or pm a reliable member for an estimate
TDEE: ?
BMR: ?
Goals: ? (gain or lose how much, in what time period, and don't just say gain muscle and lose fat)

Need macros for each food then total after...
My diet looks like this:
7:00am
2 packs Quaker instant oatmeal Do regular oats..
1 scoop syntha-6 protein Eggs(1whole/5whites) would be better here if u hav the time
7mg glutamine

10:00am
250gm cottage cheeseget rid of all this and do a real meal 4oz pro/complex carb
1 yougourt
2 tsp crushed almonds

12:15pm
1/2 cup brown rice
lean minced meat how much meat???? get rid of everything else under this
1/2 potato
some diced tomato
1/4 can chick peas or lentles or beans...etc

2:45pm
1 scoop syntha-6 proteinreal food 4oz pro/complex carb would be better here
7mg glutamine

Should be adding another 4oz pro/complex carb meal here(5pm) 1 hour before gym or ull drag ass in the gym with no energy

6:00pm
workout 60-90 min

7:30
post workout shake(syntha-6 protein)
7mg glutamine

8:00pm
1/2 can beanswut kind of beans?? green i hope..
250 ml egg whites(I believe that is 8 whites)

10:30pm
1 scoop syntha-6wuts with all the shakes??? only casein would be appropriate here
7gm glutamine
1cup 2% milkdrop this
Alt to the shake would be cottage cheese and Natty Pb
Bed time!

Thanks for all the help guys. Still wanna maintain some muscle while I loose the weight.

Fix all in bold and include ur macros so everyone here can adjust it better...

[joecrx]

May take a while but I will follow your advice and update the info. Thanks. What I do know is that I am 30, 258lbs, 6'1...and looking to loose some...actually ally of weight before taking the NEXT step.

[joecrx]

Used a quick bmr calculator and it seems the no is 2401. I guess my goal before all else is to get lean and in shape, then build some quality muscle. I'm sure there is some muscle under there...somewhere! Thanks for the patience and help. I look up to you guys for all your achievements, hard work and dedication.

[joecrx]

Ok so after trying a few online calculators:
bmr:2401
tdee:3321
age:30
hight:6'1
weight:258

[gbrice75]

Still waiting to see the corrected diet bro. Good that you got the stats in check; are you SURE that the TDEE is 3320? It sounds kind of high unless you're really active.

[joecrx]

Well...I am a mechanic so my whole work day is spent on my feet...I work out a min of 4 times a week and oh....I have a 10 month old daughter! Lol.
Those are the no. I got from the calculator, don't know how acurate they really are.

[NewlyDesigned]

Joe, wanna post a pic or an estimate on bodyfat? I'll give a check on your tdee if you can provide that?

[joecrx]

Thanks for the help but.....not comfortable enough to post a pic yet. First impressions are everything!lol. Listen like I said I used to weigh 320 and was a fat bas****. I have lost alot of that weight but still have ways to go. I'm no expert but surely I am still in the 30-35% range. Really working hard to stay motivated and get those pounds down. Any little bit helps, weather it be diet tips, supplements or even some fat burning substances to give me a little boost. Thanks guys.

[NewlyDesigned]

Most people underestimate their bodyfat so lets say yours is 40% (when this high it is hard to tell). With that your tdee is most likely 3000-3200 range. I don't like to cut based on being on the low side of calories, i mostly just cut through cardio and diet. Your diet seems a bit off, so I'd suggest reading around some more and fixing everything caffeine menace has to say. Even before that though, you may want to read some of the stickys in the diet section, they are a great help. Basically, my advice to you is to educate yourself on a good diet, post it for a critique (include the carbs/pro/fat in each food) and go from there. If you are not already, do you're cardio in the morning (40min-1hour) on an empty stomach and weight train in the evening.