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  1. #1
    Polypeptide is offline New Member
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    Oct 2011
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    Need help shedding weight

    It has been quite some time since I have been on these forums (busy life needy wife). I have basically been sedentary for the last 3-4 years and I have just started getting back into lifting. I have severe muscle atrophy and a large increase in fatty tissue. I really need help and critique my current nutrition as well as my current workout regiment.

    My stats: I am 26 years old male, 71.5 inches tall, 265lbs, approximately 30-35% BF.

    My current regiment involves waking up at 4:30am doing some cardio, abs, and stamina exercises for the muscle group i'm working out that evening (example on chest/back day I do pushups, chinups, and pullups in the a.m.). In the evening after work I focus on weight training. My weight training regiment includes chest/back day 1, arms day 2, legs day 3, day 4 rest, rinse and repeat. I do 3 sets of 8 reps for each workout and about 4-6 different lifts per muscle group.

    Diet: in the morning few cups of egg whites and a yogurt (21g high protein yogurt). For lunch I eat cup of rice, chicken breast, and veggies. I have protein shake for a snack in between lunch and dinner. For dinner I eat a spinach salad with fruit and veggies.

    I am barely losing weight and I need to know if I am doing something wrong. I want to get down to about 210lbs and run a test cycle (pending good bloods). I would just like some help please and thank you.

  2. #2
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
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    Welcome!

    First of all, looks like you are not enough food. Yes, I said that in case you need to read again.

    You are not eating enough. Do yourself a favor and add all of that up using myfitnesspal app and see how many calories you really ate. I would guess that it is close to around 1200-1500 cals.

    Go read thru the stickies so you'll have a better idea on macros and finding your TDEE

  3. #3
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
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    At first, I would prob start you off around 2300-2400 cals. Once you have eaten at or close to that for about 2 weeks, then we can reassess to see how your body responded.

  4. #4
    Polypeptide is offline New Member
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    Oct 2011
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    I thought to lose weight your caloric expenditure has to be greater than your intake? Or by not eating enough does it cause my body to decrease its metabolic rate?

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