Looking for weight loss, diet that I am about to start. Should I add anything?

[oldenred]

In between a rock and a hard place. Work 12 1/2 hour days 4 days a week broken in a weird schedule. Day starts out at 3:30 a.m. when I wake up and get to the gym. I use Nsane right now for an energy boost to get me through my workout. I target one muscle a day hard on upper body except chest. Hit that twice a week. Good genetics as far as growth. Always had my best growths like this but do occasionally break it up and do two groups a day twice a week. Use to be huge in early 20's doing this. Now 34 and been a long time out of the gym and married life hit me after I got out of the army a coulle years ago. 6' blew up to 290lbs. Down to just under 260 now since June and making ok gains considering testosterone levels in low 300's.

Mon-Fri

chest/abs
bi's
tri's/abs
back
chest/abs

Dealing with shoulder impingment so no shoulders at this time.

Diet consist of 25 g whey protein after gym, yogurt and banana at 9. chix breast with bbq sauce and oatmeal for lunch, whey protien at 3, chix breast with bbq sauce and corn for dinner at 7 then in bed by 8-8:30.

Puts me around 1500 calories for the day, about 175-200g protien and a multi vitamin. Can't afford to do anything to exotic, one income wife and two kids. Main goal is weight loss, have bad knees so cardio is not really an option unfortunately.

[RaginCajun]

welcome! you are not eating enough, 1500 cals is too low if you are 260 lbs.

[MIKE_XXL]

I agree the calories are very low for guy your weight, also where are the healthy fats, EFA, Omega-3 there are a lot of good diet samples here you should be able to get some idea of what your diet should look like....at your weight you should be eating at least 2600 cal per day for weight loss...

[oldenred]

ok, so adding 2 oz of almonds and 6 eggwhites w/3 yolks helps??? would be close to around 2400-2500 cal a day

[Buster Brown]

ok, so adding 2 oz of almonds and 6 eggwhites w/3 yolks helps??? would be close to around 2400-2500 cal a day

Yes, your getting there. Add a few more almonds. If your fat is too low for an extended period, you will start to feel and see what it does. I tried that for awhile thinking i was being smart and I started to get a lot of injuries and nagging problems.

[oldenred]

Yeah use to be hard core when I was young. BF was really low amd I always felt sick. Ate a ton of food, just couldn't eat enough my metabolisn burnt everything up. Having to relearn everything all over again.

[SonofBragi25]

I agree the calories are very low for guy your weight, also where are the healthy fats, EFA, Omega-3 there are a lot of good diet samples here you should be able to get some idea of what your diet should look like....at your weight you should be eating at least 2600 cal per day for weight loss...

Can you elaborate on this please? The more cals = better weight loss part. Not trying to hijack, just interested in the logic behind this. (New Guy... Lol)

[Buster Brown]

Can you elaborate on this please? The more cals = better weight loss part. Not trying to hijack, just interested in the logic behind this. (New Guy... Lol)

If you under eat your body tries to hoard the calories.

[iHateScreenNames]

I'm 5'6 250 lbs. I maintain a diet of 1800 calories spread out in 3-4 meals. I guess I'm doing it wrong as well.... Buster Brown, is there a specific meal plan you recommend for optimal weight loss?

[Buster Brown]

I'm 5'6 250 lbs. I maintain a diet of 1800 calories spread out in 3-4 meals. I guess I'm doing it wrong as well.... Buster Brown, is there a specific meal plan you recommend for optimal weight loss?

This gets to be a pretty individualistic thing.... Just like which bulking diet works best. I like carb cycling for weight loss. I have done it many times and I like it better then a straight up 7 day deficit.

[Times Roman]

In between a rock and a hard place. Work 12 1/2 hour days 4 days a week broken in a weird schedule. Day starts out at 3:30 a.m. when I wake up and get to the gym. I use Nsane right now for an energy boost to get me through my workout. I target one muscle a day hard on upper body except chest. Hit that twice a week. Good genetics as far as growth. Always had my best growths like this but do occasionally break it up and do two groups a day twice a week. Use to be huge in early 20's doing this. Now 34 and been a long time out of the gym and married life hit me after I got out of the army a coulle years ago. 6' blew up to 290lbs. Down to just under 260 now since June and making ok gains considering testosterone levels in low 300's.

Mon-Fri

chest/abs
bi's
tri's/abs
back
chest/abs

Dealing with shoulder impingment so no shoulders at this time.

Diet consist of 25 g whey protein after gym, yogurt and banana at 9. chix breast with bbq sauce and oatmeal for lunch, whey protien at 3, chix breast with bbq sauce and corn for dinner at 7 then in bed by 8-8:30.

Puts me around 1500 calories for the day, about 175-200g protien and a multi vitamin. Can't afford to do anything to exotic, one income wife and two kids. Main goal is weight loss, have bad knees so cardio is not really an option unfortunately.

c'mon mate. who you trying to woof?

ex military here, former competitive distance runner. knees are shot. back is shot. I get bursitis just thinking about running. But there is low impact cardio you can do, so the "cardio is not really an option" thing is a weak excuse.

get off your ass and start moving soldier!

you know what you need to do.

now do it

and if shit needs to heal due to trauma, then check out TB500. Read about it in the link in my signature