Trying To Lose Fat!!

[falco21]

I am approximately 6 foot 2 inches and 230 lbs. I have a wide frame and have always been a big kid. I have been struggling with weight loss for quite some time and have gotten to a point where I do not want to deal with it anymore. I was reading everywhere and have talked to multiple people that low carb diets are the answer in shedding fat. I currently have a torn labrum in my shoulder, so lifting is out of the question, but right now im looking to lose the fat then start to build the muscle when my surgery for my arm is over and repaired. Also currently I am doing The Insanity Workout and have been at it non stop for about 20 days. I have seen major improvements but I feel as if I can be getting a lot more out of it. I was also curious on everyone's opinions on trying Clen to get rid of the stubborn fat. Anyways, here is a sample of my diet (Calories/Fat/Carbs/Protein):


"Breakfast:
8:00 am" 2 Eggs, Handful of Walnuts and
3 Strips Of Turkey Bacon 439/30.5/2 /23

"Snack:
10:00 am" 2 Scoops Protein and Water 280/4/8/52

"Lunch:
12:00 pm" "Chicken Breast Or
Fish" 110/2.5/0/23
"Insanity:
2:00 pm"

"Post-Workout:
3:00 pm" 2 Scoops Protein
and Water 280/4/8/52

"Dinner:
5:00 pm" Salad With Blue Cheese,
Broccoli, and Carrots 202/14/6/11.6

"Snack:
7:00 pm" 1 Tbsp. of Peanut Butter
and a Handful of Walnuts 360/33/6/11

Total: 1671/88/30/172.6

[bmor]

Hey falco,

Have you already read through the stickys and such here in the diet section? There is a wealth of information. Here are my 2 favorite links
http://forums.steroid.com/showthread.php?463563-**-How-many-calories-should-I-eat-Baseline-s-Guide-** - This will help you figure out your caloric needs, not exactly, but numbers to work with.
http://forums.steroid.com/showthread...g-Progress-Log - This has all sorts of good recommendations for a good clean diet. Yes, it is 35 pages long, read it. I think his current diet is on page 34 or so.

How are you doing with Insanity with a bum shoulder? Those level one drills, in n outs, etc must be rough!

I am sure the people that know things will be by and actually critique your diet soon.

[RaginCajun]

congrats on finding this website. the members here are great and knowledgeable. you just have to be patient and they will chime in. my first thoughts, you are not eating enough food. not bad food choices, just not enough food. you need to do some research and figure out your TDEE and read thru some of the stickies in the top of the diet section.

[falco21]

bmor - I read through those 2 threads and they have tons of information. My problem is that I always feel like if I eat more calories, I am not gonna lose the weight. I guess it became a mental thing, but that's just what it seems. And there's so much conflicting information that it's so hard to actually find a place to start if you know what I mean? lol Also, my shoulder does fine with the level 1, 2, and 3 drills. I just can't do the pushups and stuff. But I try and do what I can. I still get an unbelievable workout in the end. Drenched!! haha

[Damienm05]

Your diet is terrible and you seem to lack the understanding that this process can be boiled down to an exact science. It's not about perception, it's the exact tracking of everything you put in your mouth based on your body composition and goals. Nothing else. It is a science, an equation, a recipe - you get what you put in. Read:


http://forums.steroid.com/showthread...ead&highlight=

[RaginCajun]

your diet is terrible and you seem to lack the understanding that this process can be boiled down to an exact science. It's not about perception, it's the exact tracking of everything you put in your mouth based on your body composition and goals. Nothing else. it is a science, an equation, a recipe - you get what you put in. read:


http://forums.steroid.com/showthread...ead&highlight=

bump!!!!

[falco21]

Ok I will read that thread. Like I said i'm still trying to figure everything out on how exactly to do this. This is my first time trying to make a serious change not just in my body but in my life. I will post pictures up later since today was day 20 of insanity and I take a picture today. I will post day 1 and day 20. Thanks for the help!!

[Sgt. Hartman]

It might take you a little while to get your diet sorted, but in the meantime, UP YOUR CALORIES.

1671 cal is barely enough to sustain 120lbs of LBM, so all you're doing is torching your muscle tissue and becoming a smaller version of the same body composition you already have.

You are on your way to becoming the dreaded "skinny fat guy".

[falco21]

I am in the process of reading the thread and figuring out my diet by my BMR and TDEE but here are the 2 pictures. I see a major difference!! Its a moral booster =)

[RaginCajun]

looks like you are definitely changing! i am still trying to get my diet right. its not easy at all!

[falco21]

Well I read through the thread posted by Damien and I came out to BMR=1690 and TDEE=2620. During Insanity im burning around 500+ calories. So if I deduct 1000 calories to lose 2 lbs. a week, plus the amount I'm burning in Insanity, I end up with less calories than i'm eating now!! lol

Damien can you tell me around what my body fat percentage is in the photo I submitted, the second one since that is today?

[gbrice75]

Well I read through the thread posted by Damien and I came out to BMR=1690 and TDEE=2620. During Insanity im burning around 500+ calories. So if I deduct 1000 calories to lose 2 lbs. a week, plus the amount I'm burning in Insanity, I end up with less calories than i'm eating now!! lol

Damien can you tell me around what my body fat percentage is in the photo I submitted, the second one since that is today?

It's not just about the numbers man, your diet itself is all over the place. You have meals with no protein at all, meals with nothing but fat (PB AND almonds??), etc. The diet needs to be completely scrapped and rebuilt from scratch. I'm posting my current diet below just as an example of something cleaner and better balanced. Note my food choices, meal timing, macro placement, separation of carbs/fats (for the most part), etc.

First pic around 25%, 2nd pic around 17% IMO. Good job so far! We can help you bring this sh!t home!!



GB's Current Diet:

PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 - PRE-WORKOUT
4:30am

Premier protein shake - 30/5/3/160
1 cup oats - 10/52/5/280
1 Extra Large Whole Egg - 7/0/5/90
1/2 cup liquid egg whites - 12/2/0/60
1/2 cup blueberries - 0/10/0/40

TOTALS: 60/70/12.5/620

5:30am - WORKOUT, followed by 1 hour cardio

MEAL 2 - POST WORKOUT
7:30am

1 cup oats - 10/52/5/280
2 scoops Myofusion - 50/10/6/315

TOTAL: 60/60/11/600

MEAL 3
10:00am

6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
7oz Sweet Potato - 3/35/0/150
1 Cup Green Beans - 1/4/0/20

TOTALS: 40/40/2/350

MEAL 4
1:00pm

4oz 95/5 Lean Ground Beef - 35/0/7/200
1/2 cup (a little over) Brown Rice - 5/40/1/180
1/4 cup tomato sauce - 0/3/0/12
2 cups baby spinach - 2/2/0/15

TOTALS: 40/45/8/415

MEAL 5
4:00pm

3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
1 scoop ON 100% Casein - 24/3/1/120
2tbsp PB2 Powdered Peanut Butter - 4/6/1/50

TOTALS: 50/15/4/300

MEAL 6
7:00pm

6oz Broiled Tilapia - 35/0/3/165
1 cup broccoli - 3/6/0/30
1tsp EVOO - 0/0/5/45

TOTALS: 40/6/8/235

MEAL 7
10:00pm

1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180

TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)

DAILY TOTALS: 315/250/50/2700

46% protein, 37% carbs, 17% fat

[falco21]

Ok great. I figured my diet definitely needed to be reconstructed. Like I said I am new at this. I will use your diet here and construct one for me and post to see if it is adequate enough. Also I'm having surgery soon so I am going to have to stay away from anything to hurt my arm, so I was wondering if my diet would have to change in any ways after my surgery so that I do not put the weight I lost back on?