Help getting started

[Buck Hunter]

Guys I need help getting started on a diet. I thought I was off to a good start lol taking androgel. Oh well. Here goes. I try to get out and walk /jog over 3 miles a day. It seems nothing happens. I work at a very high paced job that requires alot of energy. I need to drop some weight and get in better shape. I am 29 weight is 270lbs height 6 feet. I figured out the best I could my body fat percetn 72.25% not sure if it is right. I am not sure were to start or wear to turn. Thanks for the help. If you need more info I would be more than happy to previde what I can. Thanks Once again Will.

[Phate]

Guys I need help getting started on a diet. I thought I was off to a good start lol taking androgel. Oh well. Here goes. I try to get out and walk /jog over 3 miles a day. It seems nothing happens. I work at a very high paced job that requires alot of energy. I need to drop some weight and get in better shape. I am 29 weight is 270lbs height 6 feet. I figured out the best I could my body fat percetn 72.25% not sure if it is right. I am not sure were to start or wear to turn. Thanks for the help. If you need more info I would be more than happy to previde what I can. Thanks Once again Will.

first off there is no way you are 72.25% bf, you would not be able to move as you would have 195lbs of fat on you

post a pic and we'll estimate your bf%

here is what we need you to do, credit for jamy for this next copy and paste part

what these videos

http://forums.steroid.com/showthread.php?t=323516

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

then write out your diet for a day, be exact, i want to know everything that you eat, amounts, macros everything

[jamyjamjr]

first off there is no way you are 72.25% bf, you would not be able to move as you would have 195lbs of fat on you

post a pic and we'll estimate your bf%

here is what we need you to do, credit for jamy for this next copy and paste part

what these videos

http://forums.steroid.com/showthread.php?t=323516

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

then write out your diet for a day, be exact, i want to know everything that you eat, amounts, macros everything

this right here is the begining of the new you.. take the time to look everything over and put in the work so that we can get you pointed in the right direction...

whats up phate, good to see ur handlin shit... tuesdays are the bizzyest days for me.. no time...

[Buck Hunter]

Factor Category Definition BMR RMR
1.2 Sedentary Little or no exercise and desk 2,962 2,674
job

1.375 Lightly Active Light exercise or sports 1-3 3,394 3,064
days a week

1.55 Moderately Active Moderate exercise or sports 3,825 3,453
3-5 days a week

1.725 Very Active Hard exercise or sports 6-7 4,257 3,843
days a week

1.9 Extremely Active Hard daily exercise or sports 4,689 4,233
and physical job

[Buck Hunter]

This is what I came up with. Now sure what this all means. I will watch the videos when I get done with my afternoon jogging session.Thanks for the help.

[Buck Hunter]

Guys thanks for help I can use all the help I can get.

[Phate]

this right here is the begining of the new you.. take the time to look everything over and put in the work so that we can get you pointed in the right direction...

whats up phate, good to see ur handlin shit... tuesdays are the bizzyest days for me.. no time...

i understand bro, college is killer right now, that's why i haven't been on all that much, but i'll try to remember to get on tuesdays at least and pick it up

Factor Category Definition BMR RMR
1.2 Sedentary Little or no exercise and desk 2,962 2,674
job

1.375 Lightly Active Light exercise or sports 1-3 3,394 3,064
days a week

1.55 Moderately Active Moderate exercise or sports 3,825 3,453
3-5 days a week

1.725 Very Active Hard exercise or sports 6-7 4,257 3,843
days a week

1.9 Extremely Active Hard daily exercise or sports 4,689 4,233
and physical job

the numbers you calculated are the amount of calories you burn depending on different activity levels during the day

which of these activity levels best suits you?

[jamyjamjr]

i understand bro, college is killer right now, that's why i haven't been on all that much, but i'll try to remember to get on tuesdays at least and pick it up



the numbers you calculated are the amount of calories you burn depending on different activity levels during the day

which of these activity levels best suits you?

phate i think we're using the wrong formula with this guy.. he needs to get an accurate bf... that's way too many kcal.. dont know how he got up there cuz my maint kcal runs at about 3800 at 1.55 so how could he be higher???

to the OP what are u stats again??

can u get a bf estimate?? how about u post a pic??

[Buck Hunter]

I would stick more towards the light end of the spectrum. I work for ups on the loading dock its high paced with lifting of box's of 70 pound over my head none stop for 4 hrs. 27.533333 Is what I got for the body fat I found a calc online. This is what I have for info. I am going to take my 3 mile jog when I get done in about 1 hr I will be back. I will try to get a pick up.

[jamyjamjr]

BMR (men and women) = 370 + (21.6 X lean mass in kg)

.275 x 270lbs = 74.25

270 - 74.25 = 195.75 rounded to 196 LBM, 196 / 2.2= 89kg rounded

370 + (21.6 x 89kg) = 1922.4 BMR
1922.4 x 1.55= 2979.72 tdee

now that we have that down, i need you to watch those videos phate provided.. then post up a new diet for tweaking..

[Buck Hunter]

Here is my currant food and work out reginment.


1130pm coffee light and sweet 12oz
2am nutrigrain bar and 12 oz fruit punch
420am to 505 fast paced walk / jog about 3 to 4 miles 16 oz glass of water during work out
550am 2 oz glass of skim milk to take sleep pill
630 am 1 Banana
635am to 12am sleep
215pm 2 slices of white bread 1 table spoon of mayo 3 thin slices of swiss cheese 3 slices of turkey breat 2 slices of low salt ham 25 or so potato chips honey bbq 32 oz of skim milk 16 0z of water witch is normally more milk
3pm took my androgel
4pm daily walk around cabelas for about 30 minutes or so
5pm sleep till 6
7pm 24 oz of skim milk can of tuna fish with mayo on a large salad with 3 tablespoons of creamy italian dressing

[Buck Hunter]

This is what I eat on a daily basis expet for the salad. I normaly eat a normal meal steak chicken por or pasta. It seems like a lot but really isnt. I made it threw 3 videos will watch the rest tomorrow to get a better plan. Thanks for the help.

[jamyjamjr]

yea, u need to watch those videos now...

[Buck Hunter]

Phate thanks for the video's. I will plan a diet later I guess I am alittle more than off course. Holy cow.Thanks Will.

[Buck Hunter]

Ok here goes nuttin.
5 am breakfast and work outegg whites
6 to 12 sleep
12 mixed protein powder shake
1 chicken
2 workout whey protein
3 fish
4
5
6 beef
7
8 turkey/chicken
9pm milk/ dairy surprise
10pm
10-5am work during break some sort of fruit banana or apple

This is what I am going to try out. Please me know if there is anything I should change. Thanks Will.

[Buck Hunter]

I ma doing this based on 8 meals a day 34 grams of protein a meal. I am alittle optomistic about 8 meals though took me 15 minutes to finish 6 egg whites. We shall see.

[jamyjamjr]

u need macros for each meal.. use fitday.com to figure them out.. your diet that you posted doesn't tell us much

[Buck Hunter]

Ok yesterday I put in 100 percent effort in the 270 gram of protein deal. I came up short. for 1 gram of protien I should have gone 270. I hit 222.8. What are some hints to boost up that number?

[Phate]

Ok yesterday I put in 100 percent effort in the 270 gram of protein deal. I came up short. for 1 gram of protien I should have gone 270. I hit 222.8. What are some hints to boost up that number?

have a meal during your work break, at the very least bring a casein shake with some oatmeal

[Buck Hunter]

Ok I am not sure if I am on the right track or not with my diet. Its been a week or recording my diet. I have not lost any weight or gained. Should I change anything. I do a real high brisk walk 2 to 3 times a day of 4.5 to 5 mph for 45 minutes or so. Plus I work in a real fast paced job lifting packages over my head and what not for 4+ hrs.

[FallenWyvern]

Ok I am not sure if I am on the right track or not with my diet. Its been a week or recording my diet. I have not lost any weight or gained. Should I change anything. I do a real high brisk walk 2 to 3 times a day of 4.5 to 5 mph for 45 minutes or so. Plus I work in a real fast paced job lifting packages over my head and what not for 4+ hrs.

Correct dieting isn't like the TV show Biggest Loser. Give it some time. 2lbs a week is all you get without destroying your metabolism.

Good luck with journaling, I like fitday.com or if you have an iPhone the app lose it, is good.

[Buck Hunter]

Fitday is what I am using. I am not sure if it muscle that is being gained but nothing seems to be lost or gained. I dunno. The protions could have been to high. I am clueless.

[jamyjamjr]

dieting is a sensetive game bro.. just try to keep your macros accurate... you'll move up and down on your kcal by 200-300kcal before you start seeing things... this shit doesn't happen overnight...

[eatrainrest]

dieting is a sensetive game bro.. just try to keep your macros accurate... you'll move up and down on your kcal by 200-300kcal before you start seeing things... this shit doesn't happen overnight...

i am literally always making tweaks to my diet according to how i am gaining/losing. the body will adapt overtime so you will have to throw in new things/ new dieting techniques like starting with a 40/40/20 and eating diff amount on workout days and non workout days. once your not satisifued try carb loading then last resort ketosis (ronnies methods). i can see myself trying carb loading soon in the summer, just stay discplined!