Attempting to shed pounds the most effective way

[LeperKoN]

I'm aware that my method is not effective, might be effective. I would like some input, though!

I am 6'2", 290lb and 27 year old. I was 330lb in beginning of September. Most of the loss was from walking to work then I was stuck at 300lb during the holidays and now that I carpool. Although, I began to try and balance my diet little over two weeks ago. I have banned soda completely and stopped ordering pizza every Friday. Since then, I lost 9lb in first week, 0 in second week. This would be my third week and looks like 3lb was lost.

I am afraid that I am depriving myself of nutrition or not having enough calories. I know what I need such as 14g of fiber for every 1000calories but I do not calculate what I eat at all. I'm almost clueless about what I need everyday so I don't know what to buy. I used to eat whatever I can get my hands on.

My day and diet mostly looks like this.

4:45am: wake up (usually no breakfast but have been trying to change that lately)
6:00am: work
8:30am: break - Eat sometimes bag of peanuts. Sometimes two cracker with cheese, tuna, and jalapeno. And bottled water.
10:30am: break - similar to previous break although today I had a banana.
12:30pm: lunch - salad with minimal dressing and grilled or baked chicken in it and water.
2:30pm: home- I eat last night's leftover or wait for dinner.
5-7pm: Dinner time! Always have veggies and various things that my mom makes.
9-10pm: zzzzzzzzzzzzz

Using the Harris Benedict equation, my BMRx1.2 = 3132cal a day. I try to stick with 1800cal diet. Is this gap far too large or what? My goal is to go to 10-12% BF and then increase lean muscle mass.

I do plan on attending brand new local 24/7 gym as soon it is open which is most likely next week or two or so they said.

[LeperKoN]

I will post my daily log of what I eat if that helps.

[BBrian]

Welcome LeperKoN. I hope your name doesn't indicate that you have leprosy. Just joking.

Anyway, a couple questions for you;
1. Have you been exercising regularly up to this point? If so what does your weekly routine look like?
2. What is your body fat percentage?
3. Are you ready to completely change your diet?

[LeperKoN]

Welcome LeperKoN. I hope your name doesn't indicate that you have leprosy. Just joking.

Anyway, a couple questions for you;
1. Have you been exercising regularly up to this point? If so what does your weekly routine look like?
2. What is your body fat percentage?
3. Are you ready to completely change your diet?

Leprechaun.

1) I would say no although I walk about 1.5 to 2 miles every weekend to meet a girl.
2) No idea, although using online calculators 30%. I don't want to post a picture of myself either! I will if I must.
3) Yep! I love to follow strict routines and clear out gray areas.

[Hitman Heimler]

I usually see heavier people being able to lose quick, but "quick" shouldn't be your worry - I know you know that. I want to recommend that your exercise routine consist of "long duration" cario. I believe lifting weights is important too, but you need cardio. There are is one important thing that not many acknowledge... getting our lipids into the blood stream is important, but one must also acknowledge that once there you want oxidation to occur (burning of the lipids). Don't try to cut your calories too quickly. That could cause your metablolism to lessen. focus on results, not hard work! That's important because you can work really hard but if something isn't working then you need to change it. I want to also emphasize that "inspiration" is very important. I like visual inspiration; like a picture of Arnold or something. The inspiration needs to be positive and not negative - like pictures of random people that look better than you. You just won't respond to that. I hope that helps.

[LeperKoN]

Yeah! I don't want to lose quick. Just efficiently and healthy.

[tall76]

Let us help u bro! Read all the stickies up top- then post up a proposed diet and let us tweak it for you!

[LeperKoN]

Let us help u bro! Read all the stickies up top- then post up a proposed diet and let us tweak it for you!

Oh, I have. I'm pretty overwhelmed. Although, I will figure out something concrete and post. Thanks for the tip.

[RaginCajun]

welcome aboard! no doubt we will have your lifestyle changed in no time but it is up to you get the work done!

[SlimmerMe]

Welcome Luck of the Irish!

So glad you came to the forum. It will change your life.

Remember: slow wins the race and consistency is KEY.

Good luck to you~

[BrownGirl]

Welcome!!! Good job on getting the motivation to start... You definitely need to start eating breakfast though.

I think you'll learn a whole lot by being here. Good luck!