Hey Everyone...

[DigitalGorilla]

Ive never posted in this section....But TimesRoman suggested I get some advice in here. I have lost over 110 lbs already,....over the last 2 years, and now Im down to the last 30 i want to lose....My scedule is hectic but i do the best I can. As far as work out - i do 4 days a week fasted cardio and 4 days a week I also do weight training (some days both in same day some days neither)


As for my diet....

Ganola Bar, Orange Juice for breakfast everyday
Subway 6" for lunch everyday (Buffalo Chicken, Whole Grain bread, 360 Cal)
Dinner - Pounded Grilled Chicken, tomatoes & cucumber
Snack - Granola Bar
4th Meal - Pounded Grilled Chicken, or pork chop

Never any junk food, cheese, milk, or white bread.


Now I know there are EXTREME ways to diet but I am not looking for that. I am looking for any tips or advice that i can use for the long run. Any advice is appriciated. thanks!

PS - I knwo the orange juice is alot of Cal but I need it to wake me up cause I dont drink cofffee or anything...

[digsy1983]

Hey man. Gud work on the loss already! Epic!
Do you know your tdee and BF%? Also post up your stats age, weight, height.

Your daily cals are important, but the macros split (split between carbs/protein/fats) is highly important aswel!

Do you know how many cals your diet is and how the macros splits?

[gbrice75]

One of the other guys who has more time to spend will chime in shortly and help you out. I just wanted to drop in to say congrats on your loss so far, inspirational!! Oh, and welcome to our home!

[DigitalGorilla]

Hey man. Gud work on the loss already! Epic!
Do you know your tdee and BF%? Also post up your stats age, weight, height.

Your daily cals are important, but the macros split (split between carbs/protein/fats) is highly important aswel!

Do you know how many cals your diet is and how the macros splits?

Thanks bro! When I started i was 350lbs, and 39% BF. Yea Bad. Now im 240, and 19% bf.... and im 6'2. and my cals end up at about 1700- 1900 a day. My det is pretty strict. But I dont know the Macros breakdown

Oh and im 34 now...

I just think there are some tips out there I could use. FOr instance I used to live by this diet 7 days a week, and someone on here exlained how one day of over eating will in the long run keep metabolism up ...and that definitly worked. I had hit a wall with losing weight....added a day of eating 2500 + cals...and i started to lose weight again

[DigitalGorilla]

Pics before and after are in my profile also if anyone wants to see the change...

[DigitalGorilla]

thanks bro!

[digsy1983]

are you still losing weight or has progress stopped?

for the long run a diet plan would be increadibly beneficial. you know exactly what your putting into your body and if progress slows eitherway you can make minor adjustments to keep progress going.

at 240lbs and 19% bf that gives you 194.4 LBM.

formula 1
your BMR is 2251 x 1.3(activity level) = 2926 (tdee)

formula 2 (LBM x 15)
194.4 x 15 = 2916
(different ways to work out the same thing!!)


either way there both roughly the same. so deduct 500 or if you want more cals, say 800 for your cut.
so between 2116 and 2416 cals will give you a good defecit.

split that between 60/20/20 or 40/40/20 % of cals (protein/carbs/fats) and you have a good diet base. all you need to do is add your meals/food to the plan.

theres a stickie about the macros of foods, its a good place to start.
also stickies on;
unofficial how to cut
diet 101 cutting
are very worth while reading!

any problems or question post em up and people will answer!

[DigitalGorilla]

are you still losing weight or has progress stopped?

for the long run a diet plan would be increadibly beneficial. you know exactly what your putting into your body and if progress slows eitherway you can make minor adjustments to keep progress going.

at 240lbs and 19% bf that gives you 194.4 LBM.



formula 1
your BMR is 2251 x 1.3(activity level) = 2926 (tdee)

formula 2 (LBM x 15)
194.4 x 15 = 2916
(different ways to work out the same thing!!)


either way there both roughly the same. so deduct 500 or if you want more cals, say 800 for your cut.
so between 2116 and 2416 cals will give you a good defecit.

split that between 60/20/20 or 40/40/20 % of cals (protein/carbs/fats) and you have a good diet base. all you need to do is add your meals/food to the plan.

theres a stickie about the macros of foods, its a good place to start.
also stickies on;
unofficial how to cut
diet 101 cutting
are very worth while reading!

any problems or question post em up and people will answer!

I am still losing ...but slow. I was dropping 3 lbs a week before ....now Im lucky with 1 or 2

[DigitalGorilla]

Thats the thing Ive heard tho ....my fats and carbs arent high enough so its slowing me down.....I have to research this a little ai guess

Thanks bro...

[digsy1983]

Yeah your body will have adapted to run in less cals. If you bump the cals up and set them correctly between carbs/protein/fats weightless will kick back in. You may gain a little weight at the start, but once your metabolism speeds up again you'll drop BF again.
Less isn't always better.lol.

Gud luck man! N glad to help!

[DigitalGorilla]

Ok thanks again...ill try this out

[digsy1983]

Any problems or things you're unsure of, just post it up!

It's a lot to take in at the start, but worth spending alittle time and effort on. People are always willing to help on this forum, thankfully!

[GirlyGymRat]

congrats on your amazing progress...and the last bit is a the hardest IMO. trust me....i have another 8 lbs of fat to lose and it just doesn't want to release me from its hold.

seems you need to switch up the diet and workouts a bit. i started using myfitnesspal.com to plan my meals. i luv this app cuz you can customize your macros!

Wish you much luck on your CONTINUED success!!!!