Liam's weight lose log

[Liam_Garen]

Hey everyboby I'm a long time reader first time poster. I have been following a few other members weight losing threads on here and I'd like to start one of my own and hopefully you guys and help me by giving encouragement and advice. I've never had to go on a diet before or lose weight so this is kind of new to me. Well lets get started here are my stats
Age 23
Male
Height 69inches
Weight 185 pounds
Bf% 20%?
BMR 1938
TDEE 2325.6

A little about me I am a college student and I work part time. I have enough time to run work out or what ever i need to. Right now I currently run at about 6 o'clock p.m. I usaly run for about 30 - 35 mins at an average speed of just under 6mph.

My diet is an issuse I don't really drink soda that often mostly gatoraid or some sort of juice. I usaly eat yogurt in the morning and after that it's kind of just what ever I find haha. I honestly don't beleive I get much more than 2300 calories a day.

Here is my goal I want to drop ALOT of BF% and weight around 175. What is a realistic time fram that can be accomplised in if I contiune to run and drop my calorie intake down to 1900 calories a day?

Also I was told that I need to run in the mornings before I eat, I'll bure more fat that way, is it true that if i do that I'll burn more body fat? And should I start doing HIIT for my cardio?
As far as diet I see most people have exaclty what they are going to eat each day so do I need to pick a few food off the macronutrient list and eat those foods every day, or can I just count my calories and eat lean meats and low fat foods? I'm going to upload a few pictures of myself that way you can see what your working with.

Thank you everybody for the help and taking time to read this, any help would be GREATLY appericated.

[Zodiac82]

Hey everyboby I'm a long time reader first time poster. I have been following a few other members weight losing threads on here and I'd like to start one of my own and hopefully you guys and help me by giving encouragement and advice. I've never had to go on a diet before or lose weight so this is kind of new to me. Well lets get started here are my stats
Age 23
Male
Height 69inches
Weight 185 pounds
Bf% 20%?
BMR 1938
TDEE 2325.6

A little about me I am a college student and I work part time. I have enough time to run work out or what ever i need to. Right now I currently run at about 6 o'clock p.m. I usaly run for about 30 - 35 mins at an average speed of just under 6mph.

My diet is an issuse I don't really drink soda that often mostly gatoraid or some sort of juice. I usaly eat yogurt in the morning and after that it's kind of just what ever I find haha. I honestly don't beleive I get much more than 2300 calories a day.

Here is my goal I want to drop ALOT of BF% and weight around 175. What is a realistic time fram that can be accomplised in if I contiune to run and drop my calorie intake down to 1900 calories a day?

Also I was told that I need to run in the mornings before I eat is it ture that if i do that I'll burn more body fat? And should I start doing HIIT for my cardio?
As far as diet I see most people have exaclty what they are going to eat each day so do I need to pick a few food off the macronutrient list and eat those foods every day, or can I just count my calories and eat lean meats and low fat foods? I'm going to upload a few pictures of myself that way you can see what your working with.

Thank you everybody for the help and taking time to read this, any help would be GREATLY appericated.

welcome to the board Liam

to answer the first question about timeframe....honestly that depends on u....ur only lookin yo drop 10lbs which can be done fairly quickly. on the other bf% could be a different story.
u don't HAVE to start running in the mornin but a lot of ppl get great benifits from doin cardio in the mornin before eating anythin its called fasted cardio....and will surely aide u in ur goals.
HIIT is another great tool to use but my suggestion is to mix things up and keep the body in shock....as example even if ur runnin add a few sprints in there often.
now as for ur diet....its hard to say bcuz we don't kno exactly what ur eating....post what u eat on a daily basis including snacks drinks etc....some things u eat durin the day can and will severely sabotage ur goals....again welcome and good luck

[Liam_Garen]

Sorry i was out of town last week but im back now,

Heres how my day went today,

Wake up 8:00 am
15 min run burnt 250 calories

Breakfast
Low fat Strawberry yogart 2 servings 420calories
Fat 3g
Carbs 84g
-Sugar 66 (isnt this every bad?)
Protein 14g
Water to drink

Lunch
Raviloies 1 serving 220calories
Fat 7g
Carbs 32g
-Sugar 6g
Protein 7g

Drank a MT. Dew 170calories (sorry i failed)
Fat 0g
Carbs 46g
-sugar 46g
Protein 0g

Dinner
Spaghetti
non-wheat Noodels 3oz 315calories
Fat 1.5g
Carbs 61.5g
-sugar 3g
Protein 10.5g

Prego Sauce 1 cup 160calories
Fat 3g
Carbs 28g
-sugar 22g
Protein 6g

Hamburger meat 90/10 4oz 267calories
Fat 15g
Carbs 0g
Protein 33g

Water to drink

Total 1722calories
Fat 29.5g 265.5g
Carbs 251.5g
-sugar 143g
Protein 70.5g

My thoughts.... it looks like i dont eat enough as it is. Way to many sugars, and maybe need more protein. What do you guys think? Should i start haveing a set diet or kind of do what i currently am?

[Ajc330]

you diet needs serious revamping, i can help you soon

[Zodiac82]

its a few things u need to tweek....ill post tomorrow im about to hit the hay....but curious on the 15g of fat on a 90/10 meat....it should be around 9 or 10 for 4oz

[Liam_Garen]

I probably read the package wrong or something ill look at it again in the morning.

[Liam_Garen]

Tuesday

Wake up 8:30

Snack
1 Granola Bar 90 Calories
Fat 2g
Carbs 18g
-sugar 7g
Protein 1g

Run 9:00
I fast walked/jogged for 5mins than sprinted for 1min did that until I got to 30mins. It said I burnt 225calories

Breakfast
Low fat yogurt 5oz 127calories
Fat 1g
Carbs 26g
-sugar 21g
Protein 4g

Cran-Grape 1 cup 120calories
Fat 0g
Carbs 31g
-sugar 31g
Protein 0g

Lunch
1 Slice of cheese pizza 544calories
Fat 20g
Carbs 68g
Protein 23g

Dinner
Skinless boneless chicken brest 4oz 164calories
Fat ~4g
Carbs 0g
Protein 32g

Pepperjack cheese 1 slice 70calories
Fat 5g
Carbs 1g
Protein 4g

Total 1115calories
Fat 32g
Carbs 144g
-sugar 59g
Protein 64g

Today I've been EXTREMLY hungry. I know I have not ate nearly enough today. So any suggestions would be awsome! o yea the the reason i ate before i ran was because I took my vitamins right when i woke up and I started to fill sick so i ate a snack and it worked. So tomorrow i will take the vitaims after i run and right before i eat breakfast
Thanks guys

[mianna]

try not to intake the artificial supliments..instead of them try some natural mediums of those nutrition .. they are much safer than the supliments..

[Ajc330]

hey, i can give u some tips now, sorry it took so long, but here is an example of one day of MY diet, and compare it to yours, and see how different it is, notice the choice of foods i make..

meal 1 11:00 AM
-one can of tuna chopped w onions, on whole wheat bread
-one slice of watermelon
-one small glass of floridas natural extra pulp orange juice
-fish oil + vitamin D pills

Meal 2 1:30 PM
-4 oz boneless thin sliced chicken breast with chicken rub on it grilled
-grilled asparagus/zucchini

Meal 3 4:00 PM
-5 oz sirloin pork chop, grilled
-one serving of whole wheat pasta w/ olive oil

Meal 4 6:30 PM
-4 oz of lean eye round steak, grilled w/ peter leugger steak sauce
-one serving of almonds

Meal 5 8:00 PM
-2 eggs fried w/ PAM cooking spray
-one avocado

notice i prepare all of my food, it is not premade, like the pizza, or the yogurt, or the granola bar, you can be substituting those kind of foods out with lean meat, healthy complex carb source or a healthy unsaturated fats source

[Ajc330]

if you need some ideas for good protein/carb/fat sources i can help you there as well , good luck with your diet change )

[Zodiac82]

Tuesday

Wake up 8:30

Snack
1 Granola Bar 90 Calories
Fat 2g
Carbs 18g
-sugar 7g
Protein 1g

Run 9:00
I fast walked/jogged for 5mins than sprinted for 1min did that until I got to 30mins. It said I burnt 225calories

Breakfast
Low fat yogurt 5oz 127calories
Fat 1g
Carbs 26g
-sugar 21g
Protein 4g

Cran-Grape 1 cup 120calories
Fat 0g
Carbs 31g
-sugar 31g
Protein 0g

Lunch
1 Slice of cheese pizza 544calories
Fat 20g
Carbs 68g
Protein 23g

Dinner
Skinless boneless chicken brest 4oz 164calories
Fat ~4g
Carbs 0g
Protein 32g

Pepperjack cheese 1 slice 70calories
Fat 5g
Carbs 1g
Protein 4g

Total 1115calories
Fat 32g
Carbs 144g
-sugar 59g
Protein 64g

Today I've been EXTREMLY hungry. I know I have not ate nearly enough today. So any suggestions would be awsome! o yea the the reason i ate before i ran was because I took my vitamins right when i woke up and I started to fill sick so i ate a snack and it worked. So tomorrow i will take the vitaims after i run and right before i eat breakfast
Thanks guys

the reason ur hungry is bcuz ur not gettn neeeearly enough food....ie ur breakfast has nothin in it that would make u full or feel satiated....u have a lot of simple carbs instead of complex carbs....u definitely wanna get more protein in that breakfast....lunch u only ate one slice of pizza so out of two meals u barely ate anything (note txt may sound harsh but I cant convey tone in txt....not being harsh)same with dinner u didnt have any carbs with that....im surprised u didnt say u were EXTREMELY tired as well....u should increase ur meals by at least 3 more....get those complex carbs in those meals man....it would hurt to even add more chicken tuna turkey etc to those meals as well as long as u stay with lean meats....instead of 4 have 8 oz of chicken....been EXTREMELY. busy with work and hadn't had time to respond im actually responding at work now lol....keep the questions comin if u have them