Realistic diet goals

[SMK]

Hello everyone,

My goal is to cut my weight down to 190 and have my body fat between 10%- 15% in 6 months. I started out 2 months ago at 263 and currently am at 233. I am in the gym 5 days a week 2 hrs. a day doing cardio and weight training. I also swim 500m twice a week and run 3 to 5 miles per week. My diet consists of 1200-1400 calories per day. No fast food no soda, little sugar from a treat over the weekend. I eat chicken, white rice, salads with veggies and other simple and raw food that do not get over my daily calorie intake. Having all that said I have only lost 4% body fat from the original 33%. Any diet ideas or information to help me reach these goals would be greatly appreciated.

100 push ups in 2min
100 sit ups in 2min
20 pull ups
190 lbs.

[jamyjamjr]

Hello everyone,

My goal is to cut my weight down to 190 and have my body fat between 10%- 15% in 6 months. I started out 2 months ago at 263 and currently am at 233. I am in the gym 5 days a week 2 hrs. a day doing cardio and weight training. I also swim 500m twice a week and run 3 to 5 miles per week. My diet consists of 1200-1400 calories per day. No fast food no soda, little sugar from a treat over the weekend. I eat chicken, white rice, salads with veggies and other simple and raw food that do not get over my daily calorie intake. Having all that said I have only lost 4% body fat from the original 33%. Any diet ideas or information to help me reach these goals would be greatly appreciated.

100 push ups in 2min
100 sit ups in 2min
20 pull ups
190 lbs.

well... your starving yourself... that's first....
i know women who are 120lbs and 5'5 who eat more then that...

what your doing is catabolizing muscle.. all that weight you lost, chances are 60% of it, at least, is muscle... this is the wrong way to get about your gains..

give me some clear stats...

age
weight
height
and current bf

then, post up a detailed diet of what your eating right now to get those 1400 calories...

i need to provide u with more info, but im not on my reg computer right now and wouln't be able to get it to you till tomorrow, unless eat or phate come around and give u a bmr/tdee formula...

so untill tomorrow, just post up ur current diet.. we'll take care of you...

[T-MOS]

^^ Thanks Jamyjamjr

[jamyjamjr]

^^ Thanks Jamyjamjr

keep reeling em in T.. i gotcha...

[SMK]

Age 33
Weight 233
Height 6'2
Current BF 29%

8AM Whole Wheat toast 2 slices, coffee 2 cups, water 2 16oz glasses, 1 high potency multi vitamin.
Workout 10am-12pm 32oz water.
12:30 10-16 oz. skinless boneless chicken boiled. White rice 1 cup. Hot sauce.
2:00 7-10 Triscut crackers, apple, glass of 2% milk.
5:00 Salad with veggies and light Italian dressing. Romain hearts 1 bundle, red bell pepper, 2 tbsp. baccos.

I will make a onion, mushroom, broccoli, stir-fry with 10-12oz. of chicken every other day to replace lunch or dinner.
I will also eat small amount of pasta if I run or swim the next day for dinner with 2 slices of whole wheat bread.

Thank you for your time.

[jamyjamjr]

Age 33
Weight 233
Height 6'2
Current BF 29%
where did u get this bf estimate from?? 29% is kinda high at your height and weight...
8AM Whole Wheat toast 2 slices, coffee 2 cups, water 2 16oz glasses, 1 high potency multi vitamin.
Workout 10am-12pm 32oz water.
12:30 10-16 oz. skinless boneless chicken boiled. White rice 1 cup. Hot sauce.
2:00 7-10 Triscut crackers, apple, glass of 2% milk.
5:00 Salad with veggies and light Italian dressing. Romain hearts 1 bundle, red bell pepper, 2 tbsp. baccos.

I will make a onion, mushroom, broccoli, stir-fry with 10-12oz. of chicken every other day to replace lunch or dinner.
I will also eat small amount of pasta if I run or swim the next day for dinner with 2 slices of whole wheat bread.

Thank you for your time.

your starving yourself...

[eatrainrest]

your body is used to having such low calories to maintain itself.. very unhealthy we will have to alter everything completely...

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL

[SMK]

My bf estimate is from an online calculator. My waist size is 44 around the naval and 42 around the hips.
My neck is 17". I also use a calorie tracking program on livestrong.com called my plate. With the info that I put in, it says to lose 4 pounds a week with my weight I need to eat around 1600 calories a day. I cheat it just to make sure that I am consistently going down. Starving myself? I was 263 pounds without any workout with a calorie intake of around 3200 and only getting fatter. If you have a diet in mind that can help me reach my goals that would be greatly appreciated.

[eatrainrest]

watch the vids liek i supplied to you...4lbs a week is NOT healthy weight 1 lbs a week is...follow what i put up

[SMK]

With the BMR formula my calorie intake to lose weight would be 4049.5. If I started that right now I would blow up back to my original weight in no time at all. The video had a ton of great info but it sounds like I have already gone down the wrong road. How can I keep on my current goals. I need to cut the weight in 6 months and 2 months are gone.

[eatrainrest]

post your BMR with math and the calc that you used. if you read the thread correctly, it states that YES you have to play off your current numbers and gives reasons how and why.

[SMK]

weight 233x 27%bf = 62.91 Fat Weight

233 - 62.91= 170.09 Lean Weight

170.09 LW x 27%BF= 45992.43

45992.43 + 1000 Active calories burned per day give or take = 55992.43 - 750 for weight loss =55242.43

What seems wrong here?

[jamyjamjr]

do 170 x 21.6 + 310... see what you get

[SMK]

It is 3982. If I start to follow the high protein, low carb, low fat schedule with that calorie intake will I start to gain the weight back?

[jamyjamjr]

since uv been eating soo little.. u would put weight on.. ur gonna have to slowly lift yourself up to that calorie level.. at about 200kcal eod..

[SMK]

Thank you for your help. This just seems like it would take a year to make my goals.

[jamyjamjr]

there's no quick fix bud...

[eatrainrest]

lifestyle changes bro.. diet is a lifestyle change