Hey guys, need some tips.

[SuperBeast86]

Hey guys and girls. I have searched endless on this site. GREAT information!

Now...


I am currently 19 years old, 6"2 270LBS, and would like to get down to 220LBS. I am going to write up a diet. I will then post it, then hopefully you guys can help me get it perfect. What should I look for when dieting? If I stick to it, how long do you guys think this will take or does it depend on my metabolism? For some reason I am on a protein craze, I eat as much protein as possible.

Just any tips, things to watch out for and things for motivation will be greatly appreciated. Thanks very much.

Troy.

[niXon)(]

how long it takes depends on how much effort you put into losing the weight brah

just eat less overall, smaller more frequent meals, no simple carbs n fats mixed in one "meal" and simply just eating better...

and stay active

[novastepp]

look at the cutting sticky, tailor a diet to your individual needs, and then post it along with your plan of attack. good luck brohem.

[SuperBeast86]

Thanks for the tips guys.

So here it goes... Tell me what you guys think.

I am 19 Years old
270LBS
6' 2"
Waste is 40"

Goals - I would like to get to 220lbs as quick as possible, and still maintain my muscle that I have now.

This is what I have put together for my intakes PER DAY.

-- 2160 Calories/day

--Macros per day.
54g Carbs
243g Protein
108g Fat

I will write up a diet as soon as I get my intake right. Let me know guys, I need this as I want to start tomorrow!!! Whooo hooo! haha.

[novastepp]

not enough food, carbs mainly. utilize your cardio, and don't starve yourself son.

[SuperBeast86]

So can you give me a better Macros chart, and calorie intake?

[novastepp]

350g pro
150g carbs
70g fats

1400 pro cals
600 carb cals
630 fat cals

2630 total cals...

this is my opinion, and how i wouls want to start the diet... if after a week or 2 i am not seeing the results i want i would maybe lower the carbs a bit by maybe 50g ED and increase my cardio. you know your body better than i ever will. if you lower your cals too much you will lose muscle fast. it takes slow and steady progress to lose fat. you are a big kid so don't deprive yourself too much.

[novastepp]

if your fats are coming from healthy sources (flax, natty peanut butter, ect. that will help a lot). and remember don't combine carbs and fats in meals.

[J-Dogg]

Hang that diet on the fridge too. Any time to "wander" to the fridge you'll be forced to look at it.

[SuperBeast86]

What do you mean by "don't combine carbs and fats in meals."

Wouldent that be almost impossible? Maybe just an example if you can,

Thanks alot though man, your helping a ton!

[SuperBeast86]

J-Dogg, good tip, thanks. I should put it on sticky notes all over my "other food" too, and in my wallet so when I am out I don't by any thing "to go".

Hahaha, thanks again guys.

[novastepp]

oats with chicken
flax with tuna
sweet potato and turkey breast
natural peanut butter with chicken

just use a lean protein souce and either a carb source or a fat source together, but never both.

[SuperBeast86]

Thanks Nova, tomorrow I will post my diet, and hopefully you can help me out with it. Thanks again guys!

[niXon)(]

What do you mean by "don't combine carbs and fats in meals."

Wouldent that be almost impossible? Maybe just an example if you can,

Thanks alot though man, your helping a ton!

lmao

just stuff like egg whites n oats. or chicken and rice. or lean meat and natty PB.

[SuperBeast86]

7AM - 1 hour walk on the treadmill, alond with light weights.

Daily Diet.


8AM - 7 eggs, Protein shake. Aprox 51 G's protein?

11:30AM - 1 Chicken Breast, and a bowl of salad? Aprox 40g's Protein?

3:00PM - Protein shake, 1-2 cans of tuna.

6:00PM - (at work, need to think of something I can eat quick that does not need to be cooked)

8:30PM - Ground beef, and need something else?

I know this NEEDS ALOT of work, so please guys, help.

[SwoleCat]

I see no fats apart from 7 whole eggs which is crazy, and your ground beef.
The rest of the meals are lacking fats. As well, you can't have "1 or 2" cans of tuna, you must have your correct amounts and all laid out. In addition, your training/non-training day approaches will differ in layout and macro breakdowns.

Spend some time and read the cutting sticky.

~SC~

[SuperBeast86]

I have read the stickys, but it's really not that easy.

Thanks for the tips though SwoleCat.. Anyone else?

[SuperBeast86]

Also, is there a website that gives me all the nutrition information on certain food?

[SwoleCat]

Yup, try www.fitday.com for that information.

~SC~

[SwoleCat]

Yup, try www.fitday.com for that information.

~SC~

[SuperBeast86]

Thanks SwoleCat.














Thanks SwoleCat.

[SuperBeast86]

Can you guys give me some examples for foods to eat to get the good carbs I need, as well as fats.

I take omga 3's as well.. Thanks guys. It's getting there!

[SuperBeast86]

Also SwoleCat, that site is really good. It gives me alot of information, and lets me lay it all out in order. Really good!

[SuperBeast86]

Ok this is what I have so far.. Still need more.

8AM - 1 Hour walk on treadmil. Aprox 267Cals Burned.
12:00PM - 15min walk to work and back. Aprox 160Cals burned.
Total calories burnt - 427 Cals.


9AM - 5 Egg Whites. 82Cals - 0Fat - 17 Pro - 2Carbs
- 1 Protein Shake. 30g Protein

10:30AM - 2, 6.5oz Canned tuna. 387Cals - 3Fat - 85Pro -0Carbs

11:30AM - 1cup Lean ground Beef. 332Cals - 23Fat - 0Pro - 30Carbs

3:15PM - 1Cup whiterice cook, 169Cals - 9Fat - 4Pro - 37Carbs
2 cups of green stringed beans 166Cals - 9Fat - 5Pro - 21Carbs

6:00PM - (Need something for
when at work)

8:30PM - 2 Med sized chick/breast. 1009Cals - 42Fat - 109Pro - 44Carbs
1 Protein Shake - 30 Grams Protein.


Total
2145Cals 86Fat 280Pro 134Carbs

Let me know guys, I am trying!

[novastepp]

examples of carbs would be - sweet potatoes, oats, brown rice, white rice, whole wheat pasta
examples of fats would be - natural peanut butter, flax oil, olive oil... that's basically all i use

[novastepp]

Ok this is what I have so far.. Still need more.

8AM - 1 Hour walk on treadmil. Aprox 267Cals Burned.
12:00PM - 15min walk to work and back. Aprox 160Cals burned.
Total calories burnt - 427 Cals.


9AM - 5 Egg Whites. 82Cals - 0Fat - 17 Pro - 2Carbs
- 1 Protein Shake. 30g Protein

10:30AM - 2, 6.5oz Canned tuna. 387Cals - 3Fat - 85Pro -0Carbs

11:30AM - 1cup Lean ground Beef. 332Cals - 23Fat - 0Pro - 30Carbs

3:15PM - 1Cup whiterice cook, 169Cals - 9Fat - 4Pro - 37Carbs
2 cups of green stringed beans 166Cals - 9Fat - 5Pro - 21Carbs

6:00PM - (Need something for
when at work)

8:30PM - 2 Med sized chick/breast. 1009Cals - 42Fat - 109Pro - 44Carbs
1 Protein Shake - 30 Grams Protein.


Total
2145Cals 86Fat 280Pro 134Carbs

Let me know guys, I am trying!

your numbers for that tuna can't be right. no way there is that much protein in 2 cans. and you should always either incorporate a carb or fat into a meal. add a tablespoon of flax to that tuna meal. your ground beef won't have any carbs and the protein is therefore incorrect. redo those amounts in those meals bro. switch that white rice for brown and maybe eat a chicken breast with it. i also don't think there are carbs in your chicken breast...

i think you need to redo/recheck all your meal macros.

[SuperBeast86]

Thats the information I got off some sites for my meal macros. I dident think they were right myself.

Hmm.. Back to the drawing board I guess.

[novastepp]

not necessarily redo it... just check the labels man, they should provide you info. i believe off the top of my head a can of tuna contains 160 cals with about 30g protein and 1.5g of fat with 0 carbs.

[SuperBeast86]

Well, does it look pretty decent? Just needs a bit of work? Add some carbs or fat into the meals with chicken, and ground beef?

[novastepp]

looks decent yes. again redo those meals and see what comes out. you are closing in on a great diet man. i love the determination...carry that into your attack and you will be set very nicely.

[SuperBeast86]

Thanks alot man. You and SwoleCat have been very helpful. Reading what you have typed gives me even more determination towards my goals..

I will redo my meals, and go from there. Thanks again guys!

[novastepp]

anytime brotha!

[SuperBeast86]

8AM - 1 Hour walk on treadmil. Aprox 267Cals Burned.
12:00PM - 15min walk to work and back. Aprox 160Cals burned.
Total calories burnt - 427 Cals.


9AM - 5 Egg Whites. 82Cals - 0Fat - 17 Pro - 2Carbs
- 1 Protein Shake. 30g Protein

10:30AM - 2, 6.5oz Canned tuna. 235Cals - 1.6Fat - 62.2Pro -0Carbs
(On flax seed/whole wheat bread)

11:30AM - 1cup Lean ground Beef. 332Cals - 23Fat - 0Pro - 30Carbs

3:15PM - 1Cup whiterice cook, 169Cals - 9Fat - 4Pro - 37Carbs
2 cups of green stringed beans 166Cals - 9Fat - 5Pro - 21Carbs

6:00PM - (Need something for
when at work)

8:30PM - 2 Med sized chick/breast. 1009Cals - 42Fat - 109Pro - 44Carbs
- 1 cup Brown Rice Cooked. 362Cals - 2.4Fat - 7.4Pro - 77.7Crbs.
-1 Protein Shake - 30 Grams Protein.


Total
2355Cals 87Fat 264.4Pro 211.7Carbs

Let me know guys, I am trying!

[SuperBeast86]

Hm, I guess I have too many carbs? Arg, this is hard.. lol.

Also at 6:00PM since I am at work, and can use some more protein, should I throw in a protein bar? Since its quick and can eat it while at work. I know it is not classified as a "meal" but I need something in that state that I can eat while working. (Work customer service).


My macros are still probley a bit off, as most websites dont have all the right information or something. When I get to the grochery store I will write down all the right macros but these are (I think) pretty close. If I am wrong, please correct me.

[novastepp]

your numbers are still off man. if u are using whole wheat bread that has to be a carb and u have listed "0g" just check those gram amounts man. if your totals are based off of those, they are in turn incorrect as well.

[SuperBeast86]

Yeah, I havent found the numbers towards flaxseed/whole wheat bread. I am looking now, but as it stands it will make my carbs even higher. Should I maybe take away the bread and just add flax seed to the tuna?

I think the carbs are to high?

[DNoMac]

Sometimes fitday has too many options for specific foods. I only use it for "simple" foods. If you want a more accurate idea of what your eating, you can simply figure it out yourself. Whatever portion your eating, just multiply the
Carbs x 4
Protein x 4
Fats x 9

It can be a pain in the ass, but it is more accurate. As far as bread, if I was in your situation, I would avoid bread as much as possible. If you decide to have the tuna as a pro/fat meal, flax is a great idea. Like these guys said, avoid mixing carbs and fats, particularly a carb like bread with fats. Good luck bro, stay focused and you will shed the weight off.

[SuperBeast86]

Thanks Dnomac, but what does multiplying the carbs/rpo/fat do? Is the nutrient informtion on the label not accurate?

[DNoMac]

No, it's accurate if your eating the serving size on the package. I was just suggesting you calculate it out yourself rather than rely on something like fitday which has so many different options for example (chicken). I was suggesting that because above you said you couldnt find the answers for flax or whole wheat bread. Other than that, you can follow labels.

[SuperBeast86]

I don't really understand how multiplying them would give me the nutrional values? Sorry but can you maybe describe using an example?