big guy diet Q's...

[mustangsvo85]

Any big guys here willing to share their diet habits with me if it works? I'm 6'-3", 250lbs, considered an endomorph body type. I don't count calories or figure out the amount of good fat, carbs, and protein I get. I tend to just eat whole healthy foods, and I try to eat at least 15-30 grams of protein every 2-3 hours. Currently the goal is to lose body fat and retain muscle, but I will be trying to build muscle in 3 months.

[SlimmerMe]

Welcome.

The first step would be to list the foods you do eat as in examples of your daily intake so the members can review what you are actually doing.

[mustangsvo85]

today was:

small bowl of oat cereal
protein shake
banana
chicken and potato thing in a dough wrap (office bought us lunch today, can't turn down free food)
handful o' almonds
celery with peanut butter
small bag of carrots
protein bar
cantelope
protein shake
(1) slice of pizze

most days I make chick or fish for dinner with green veggies, and take left overs for lunch. portions of bigger meals are about the size of my fist, except dinner is usually two times that after a hard workout.

[LatissimusaurousRex]

You're going to have to make your meals a little more routine than just this what looks like random snacking throughout the day, none of them are really unhealthy choices per se (minus the pizza ) But to really get going towards your goal it's going to need some improvement. Number 1, don't worry bout the 15-30 grams of protein every few hours your body can absorb more than that, and at 250 lbs you're gonna want more than that.

Make up a more detailed (listing protein, fat, carbs) diet with food you can have no problem eating every day. To really get down on exactly how many calories you should be consuming we'll need to know your BF% and how active you are, through out the day, how many times a week lifting, doing cardio?

[mustangsvo85]

bf is 23% calc'd it last night. I sit on my butt all day (office job), I lift at least 3 times a week, and cardio 2 times. My weekends don't really permit regualar exercise, but I'm usually out and moving those days.

[LatissimusaurousRex]

Try and do cardio at least with every time you workout. Shoot for a diet with about 2750 calories. Try a ratio of about 50% protein, 20% carbs, and 30% fat. Try and eat those carbs pre and post workout. If you're truly and endomorph you're probably a little sensitive to carbs. Separate you meals like protein/fat and protein/carb. Post up a diet listing all the macros and we can take it from there.