Losing weight advice

[ninjazx14]

Ok i need some advice on what to do at the gym and what i should eat for my diet.
im 6'4 300lbs 26% body fat.
Im going to the army in 2-3 months so i need to be in shape.

I got to the gym 2 hours a day. i do 1 hour of cardio a day. I mix it up with doing the elliptical bike and stairs.

im not trying to cut im trying to lose weight but gain muscle. im going to gnc(If there open) tomorrow can you guys let me now what to get also.

Also how much and what should i eat in my 6 meals?

my goal is going into the army at around 250-270 and 20ish BF

[T_Own]

i don't know the best diet, the sticky above this shows a pretty good one for cutting. as for gnc.. personally, i'll never buy anything from them, its so much cheaper from the internet. i'd look for protein (probably optimum nutrition) i don't know if you've tried creatine, i've found it helps with strength some, never really got me any bigger. some people might suggest a fat burner (hydroxycut etc) but thats up to you

lifting, i'd try more intense workouts, maybe slightly less weight, but more reps, super sets, constant lifting, just to burn up calories and get some lean muscle.

cardio, much more intense. running, slow at first, but go for a good 30+ minutes. when you get a base, implement some interval training (all out for say 30 sec then an equal amount of jogging) for maybe 15-20 minutes. running hills is always fun. switch it up, some tough days, others just a light jog for 30-60 minutes. it might sound like a lot now, but when you get into it, its not bad. during wrestling i'd run for about an hour, doind stairs and some sprints, all while wearing sweats and a jacket (cutting 15 pounds isn't fun)

but seriously, its gonna suck. the first week is gonna be so hard to keep yourself going if you're doing it correctly, but in the end it'll be worth it

[ninjazx14]

i did wrestling as well i remember those days lol.

[sam_sneed]

i don't agree with the advice from T-Own.

Firstly, you can't gain muscle and lose BF so lose any notions of this unrealistic approach.

> 2 hours in the gym is not necessary, go twice a day an hour each time. Cardio on an empty stomach in the morning at your target heart rate for about 30-45 minutes.
Weights in the afternoon with at least 2 meals since cardio. high intensity as t-own said but no reason to PURPOSELY lift light weights keep rest to 60 seconds.

> As for diet you need to post your current diet or one your have researched and people will help you adjust it. You seriously do not expect people to make you a diet.

Read the stickies (there stickies for a reason) find your BMR and caloric needs and work your diet around this.

[ninjazx14]

Meal 1:
3 egg whites, 1/2 cup oatmeal

Meal 2:
Protein shake/8oz turkey sandwich wheat bread (2 tbsp flax

Meal 3:
salad no dressing, 8oz Chicken breast

Workout

Meal 4:
PWO Nutrition (give me suggestions for this idk)

Meal 5:
Broccoli , Steak or chicken, 1/2 cup rice or oatmeal.<--- anything else beside rice or oatmeal?

Meal 6:
Shake with Flax



my BMR of 2777.8

[T_Own]

you seriously don't think you can gain muscle and still lose fat?
and if you read, i didn't say light as in easy, i said LIGHTER meaning more reps

[sam_sneed]

> No i don't believe you can gain muscle and lose bodyfat at the same time simple logic will tell you it can't be done. I hope you don't believe that this is possible.

> Not once did i mention easy in my post, i actually agreed with you workouts must be intense. It is impossible to lift at the same level whilst cutting but going purposely light serves no purpose that i know of.

> I simply disagreed with your advice especially over cardio. this guy has 26% bodyfat and weighs 300lbs (i recognise he's tall) and only has at the most 12 weeks to lose it. High intensity cardio will not help him (IN MY OPINION) AM cardio on an empty stomach is the best cardio method to shift bodyfat, sprints or anything similar is out of the question for this guy.

> Ninja that is a large BMR, you need to multiply this using the Katcher MCardle Method which asesses how active you are and your caloric needs based upon this. We also need the macro's (Calories / Protein / Carbs / Fat) for each and every meal and your daily total.

[ninjazx14]

K sam. so what your saying is to do my cardio in the AM. i can do that. should i eat my first meal before or after? i can do am cardio and maybe later do some weights. how should i set up my meal schedule and workout.

[ninjazx14]

k my bmr at active.com is 4166. that is to maintain my current weight which is not my plan.

40% Carbohydrates 1667 417
30% Proteins 1250 313
30% Fats 1250 139

[sam_sneed]

K sam. so what your saying is to do my cardio in the AM. i can do that. should i eat my first meal before or after? i can do am cardio and maybe later do some weights. how should i set up my meal schedule and workout.

> Yes, just wake up EMPTY STOMACH cardio then meal afterwards. Have at leat 2 meals before you do weight training. This is what i do :

>Cardio
>Meal 1
>Meal 2
>Meal 3
>Meal 4 (PreWO)
>Meal 5 (PostWO)
>Meal 6
>Meal 7

k my bmr at active.com is 4166. that is to maintain my current weight which is not my plan.

40% Carbohydrates 1667 417
30% Proteins 1250 313
30% Fats 1250 139

> I would advise 3500 calories a day from 7 meals about 500 calories at each meal.

450g protein = 1800 calories
200g carbohydrates = 800 calories
100g fat = 900 calories
This will give you 3500 calories. Roughly a 50/25/25 break down
(I have to admit its difficult to design a cutting diet with these calories)

[ninjazx14]

Ok sweet thanks for that. 450g of protein seems really hard to get i was doing some numbers last night. well right now im looking to loose weight so maybe after the weight lose i will cut and design a different plan.

[T_Own]

don't kill yourself going for 450, and try not to resort to using too many protein shakes to get there