Trying to lose some weight... please critique

[techaninna]

Stats as of 2-15-10.....
25 years old
6 foot 2 inches
257 lbs 22% bodyfat
tdee is 2751.1

Goal is to get to 220 or 225 and bf around 10-15%

I had originally got on here a couple months back to learn how to properly use steroids . At that time I began learning so much more. Now I don't plan on using steroids but to eat right and train correctly. I have been working out for about 7 years now, not too serious but 3 days a week and very intense but just uneducated in proper training and dieting . I started out at 327lbs and like 38-41% throught cardio cardio cardio and 11 weeks on and off of ECA I got down to 194 and 17% but imo I was sloppy. So I quit the cardio and the eca and just lifted but stopped pushing myself and skipping days until I just wouldn't go for a month or two. Got back up to 260ish, now I'm around 250 and ready to do it the right way.

Here is my diet and Macros PLEASE let me know any improvements/adjustments I need to make.

Between 7:30 and 8:00
2 Eggs 160 12 2 8
3 Egg whites 68 16 0 0
1 cup plain oats 300 12 54 5
528 40 56 13


11:00-11:30
6oz grilled chicken 276 54 0 6
1 cup brown rice 150 4 33 1
426 58 33 7

3:00pm
Can of tuna 100 22 1 2
1 boiled egg white 17 4 0 0
1/2 tbsp of mayo 50 0 0 5
1tbsp of mustard 0 0 0 0
167 26 1 7

6:30pm
6 oz lean ground beef 228 36 0 6
1/4 cup swiss cheese 80 8 1 5
1 cup fat free cottage cheese 160 30 5 0
468 74 6 11

PWO
2 scoops of whey 300 32 16 12
1/2 cup plain oats 150 6 27 2.5
450 38 43 14.5

10:00-1030
1 cup fat free cottage cheese 160 30 5 0

Calories -2199
Protein - 266
Carbs - 144
Fats - 52.5

Workout for now is the 5x5 routine listed in the sticky in the training section. Been doing this for 1 week so far and energy is ok and I feel great.

On non workout days I just skip the PWO shake. Let me know of any and all suggestions.

[mg1228]

u doin cardio?

[techaninna]

right now 45 minutes on an empty stomach at 6am Monday Wednesday Thursday and Saturday. Also play basketball Wednesday nights for 1.5 hours.

[mg1228]

and u workout with weights--how many days?

just tryin to see how u came up with that tdee---seems a little low

put ur workout time in there---time of day

[techaninna]

I workout sometime between 7:30pm and 8:30pm for about an hour Monday Tuesday Thursday and Saturday. I used the low tdee multiplier, I can't find the document now but I think my BMR was around 2340, i think.

[mg1228]

Stats as of 2-15-10.....
25 years old
6 foot 2 inches
257 lbs 22% bodyfat
tdee is 2751.1

Goal is to get to 220 or 225 and bf around 10-15%

I had originally got on here a couple months back to learn how to properly use steroids . At that time I began learning so much more. Now I don't plan on using steroids but to eat right and train correctly. I have been working out for about 7 years now, not too serious but 3 days a week and very intense but just uneducated in proper training and dieting . I started out at 327lbs and like 38-41% throught cardio cardio cardio and 11 weeks on and off of ECA I got down to 194 and 17% but imo I was sloppy. So I quit the cardio and the eca and just lifted but stopped pushing myself and skipping days until I just wouldn't go for a month or two. Got back up to 260ish, now I'm around 250 and ready to do it the right way.

Here is my diet and Macros PLEASE let me know any improvements/adjustments I need to make.

Between 7:30 and 8:00
2 Eggs 160 12 2 8
3 Egg whites 68 16 0 0add 3 whites
1 cup plain oats 300 12 54 5
528 40 56 13


11:00-11:30
6oz grilled chicken 276 54 0 6
1 cup brown rice 150 4 33 1add some fibrous carbs
426 58 33 7

3:00pm
Can of tuna 100 22 1 2
1 boiled egg white 17 4 0 0
1/2 tbsp of mayo 50 0 0 5add 1/2 cup oats
1tbsp of mustard 0 0 0 0
167 26 1 7

6:30pm
6 oz lean ground beef 228 36 0 6
1/4 cup swiss cheese 80 8 1 5drop the cheese
1 cup fat free cottage cheese 160 30 5 0drop this and add 1/2 cup oats
468 74 6 11

PWO
2 scoops of whey 300 32 16 12the macros seem off on this--thats alot of carbs and fat for whey
1/2 cup plain oats 150 6 27 2.5
450 38 43 14.5

10:00-1030
1 cup fat free cottage cheese 160 30 5 0
i would do a casein shake with 2tbsp natty pb
Calories -2199
Protein - 266
Carbs - 144
Fats - 52.5

Workout for now is the 5x5 routine listed in the sticky in the training section. Been doing this for 1 week so far and energy is ok and I feel great.

On non workout days I just skip the PWO shake. Let me know of any and all suggestions.

see bold above---u prob aint got enough cals

use a multiplier of 1.45 and go 500 cals below that

[techaninna]

Thank you for your input. I will make those changes, the macros for the PWO shake are based on 2scoops of Muscle Milk and water.

[mg1228]

ok--get some new whey--cant get complete control of ur macros with that---i like ON 100% whey--120 cals 24 pro 3 carbs 1.5 fat per scoop----that muscle milk alone imo could hinder ur fat loss

[techaninna]

Damn really.... My trainer suggested it because he said it was good form of whey and casein proteins. I will go get some ON Whey tomorrow, thanks.

[mg1228]

u can use it till its gone if u already got it---ON has 100% casein too--its really good

[kev123]

hi techaninna dont mean to sound stupid but what does ECA stand for cheers and well done for droppin from 327 to 194 in 11 weeks cheers,kev

[mg1228]

pretty sure its ephedra caffeine asprin

[kev123]

cool thanks i was going to ask about what people think about ephedra to help loose the body fat cheers,kev

[techaninna]

hi techaninna dont mean to sound stupid but what does ECA stand for cheers and well done for droppin from 327 to 194 in 11 weeks cheers,kev

Oh no... not in 11 weeks, 11 weeks on and every third week I would take some benydral for a week, then 11 weeks off. It took nearly 2 and 1/2 years to drop that weight.

[techaninna]

I made the recommended changed couple days ago.
Here is my little update.
The first week I had two bowel movements all week. I assume my body was adjusting to the change in diet. Now I have several bowel movements a day, I've never been that way. I'm sure no one cares, just odd to me.

This week it has been really hard to eat, had to force myself to eat most of the meals and several time nearly gagged on several occasions. I am simply just not hungry...

I'm staying away from a scale for 4 weeks from the start date, but clothes feel a little more comfortable and appears to be a little more definition in my arms and shoulders. More than likely its all mental but it is encouraging to me.

Thanks again for the help....

[mg1228]

keep it up---ur body will have to adjust eating this way---i had to force it down when i started

yea, keep updating

[Trippensee]

Sorry

[techaninna]

This week is much easier to eat the food taste good again and energy is ok. Yesterday I had to get up extra early for cardio and to be at work earlier than usual. I was on the road most of the day so at about 2:30 or 3:00 I started getting really tired and my meal timing was off an hour or so. Anyways I ended up getting some natural oats granola bar from a small gas station and despite the unneeded sugar in contained, it made me feel great. Within a half hour my energy sky rocketed and I was fine through out the rest of the day.

Overall I'd say week three has been the easiest to enjoy my new eating changes. I weigh my self next Saturday so I will seen then the fruits of my labor.

[techaninna]

Today was weigh day... 243 so a net loss of 14lbs in 4 weeks. I rolled my ankle last week playing basketball, so last two leg days have been weak and no cardio since last Wednesday. I'm going to keep with the same diet until I quit getting results and will now weigh myself once a week to keep an eye on things and make changes as needed. Overall I enjoy clean dieting more so than eca stack and dirty diet.

By the way thanks a bunch to MG for the diet critique!!!

[mg1228]

glad to hear it is going well---keep it up

[Just2Big]

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[techaninna]

Everything is going good still, loving the diet and overall results so far.

Quick question today I was kinda feeling tired and out of it around 5:30 so I ate my cup of brown rice and lean beef at 6 then at 6:30 as normal then I took a no-dose before going to the gym at 7. I felt great and had a good chest workout . Question is.... Is 1 no-dose on workout days going to effect my results in a negative way?

[mg1228]

whats in it?

[techaninna]

200 mg of caffiene

[mg1228]

i dont think so--prob good to do before wo--i do 2 cups black coffee before workout and 2 after dinner--aint causing me no problems--i dont think

[techaninna]

Thought I would update again...
Weighed in today at 238, only about 5 pounds in 4 weeks but this is more than likely due to lack of cardio. Basketball ended and work has been so hectic lately so early morning cardio is maybe once or twice a week... No excuse just not enough time in the day for everything.

On the diet, I've been very strict still and I enjoy it. On Easter I packed my meals like I do every day and ate when I always do. It's kinda mind boggling that healthy eating is less socially accepted than poor nutrition. Also on a side note I've been periodically switching out my brown rice pre-workout for baked sweet potato fries and I love them. If I didn't weigh my food it would be very easy to over eat on those.

This forum is the best thing to happen to my fitness goals.... Thanks again

[LiftedDuramax2007]

subd

[techaninna]

Still going at it still enjoying good healthy eating habits. So far as of yesterday I was at 234 so still going in the right direction. To be 100 percent honest I've been only doing one day a week cardio and weight loss has slowed to about 1 to 1.5 pounds a week. This week I am starting cardio up again no matter what, shooting for 5 days a week 1 hour as soon as a wake up. Energy is still fine every now and again i'll add another 30 grams of carbs on workout days when I am feeling tired throughout the day. I would like to drop another 15 to 20 pounds by the middle to end of June. So I'd like to start dropping 2 to 3 pounds a week.

[techaninna]

I have changed my diet up a little over the last couple weeks and still not cheating at all. I still enjoy it and seems to be working, even with very little to no cardio. I weighed in today at 231. I am going to get pinched around the middle of June and will see how i've done as far as bf%. My strength is getting back up where it was a couple years ago. I started out in February doing 5 sets of 5 at 215 and last week I was at 265 for 5 sets of 5 and have still yet to fail but 265 was very hard on the last set of 5. This past Monday I did 225 for 10 then 275 for 3 then 300 for 1 then 225 for 10 again with little to no struggle.

I have been out of town for work for weeks at a time and it doesn't effect my eating at all. The hotel employees kinda look at me strange when I ask if its ok to run the blender at 11:30 for my bedtime smoothie.

I will post my altered diet later to get some feed back.

[JAYTOLEDO]

I was wondering if you could help me out and let me know how you lost all this weight and if you had a copy of your diet. Im 6' 1 350 now and need to lose some weight

[techaninna]

No problem man.... I am no expert but I can try to help.

[JAYTOLEDO]

WHat did you find that worked for you in the beginning? What was your diet like? Maybe email would be better? [email protected]