How to best shed and should I cycle

[SomethingsGottaGive]

32yo/6'4"/295lbs down from 320 a month ago

Everyone I know assumes I weigh 30-50 lbs lighter than I actually am so I am not just a fat slob but I definitely need to lose fat and quite a bit of it... I was down to 250 2 years ago and was finally starting to see some definition but broke my arm and allowed the excuse to derail everything. I currently am taking metabolizers and doing a cardio intensive workout. I am determined to shed, but never get the results I desire no matter how hard I have worked in the past and seem to be at a plateau over the last week and a half.

Currently I eat only 1600 calories a day between 5 meals and consuming approx a 3p/4c/1f ratio. I looked through alot of the threads and noticed most people that started or showed before and after photos were significantly smaller than I am. But, I also noticed that there seems to be alot of help on here and am looking for insight from people with experience. I am definitely more of a use your own body weight and cardio workout person but am open to incorporating weights into the regimen. All in all, I want to shred fat and get long lean muscles. Personally not looking to gain massive bulk.

Any time or thought towards helping me will be greatly appreciated.

[Reiid13]

Welcome !! Just to assure you ive been in your shoes !!
( I was two stone overweight and personally was dying for that beach body look )

First off you do not want to cycle , you will be open to all kinds of side effects .

Diet and cardio is your best friend .

Ive lost 15 lbs in 4 weeks , and have managed to keep muscle !!

Personally I find the best way is to keep shocking your body . I made sure I ate a caloric deficit diet , but made sure I had a cheat meal a week , and hit the gym mixing endurance cardio with HIIT.

I also done intermitent fasting for a week making sure I ate very hot food when I could eat .

There are plenty of ways to shock your body so it doesnt get used to a norm , this works great for me . Loose weight and in my case held onto my muscle

Make sure to get enough calories , and enough protein !

What does your diet look like ?
How often are you working out ?

[SomethingsGottaGive]

below

[SomethingsGottaGive]

I started the T25 workout 5 weeks ago but took the last week off with a pulled muscle in my back. In the interim I have been taking my dog for a walk/run every other day (which I do anytime it isn't snowing).

I workout at 730 am.

Eat a protein bar or bowl of Raisin Bran for breakfast at 9am <175 calories

Eat a protein bar or cereal bar at 1130 <150 calories

Eat a Healthy Choice Cafe Steamer for lunch at 130 <350 calories

Eat Almonds, protein bar or fruit for snack at 4 <175 calories

Eat baked or grilled protein (usually 8 oz of chicken or 8 oz porkchop) grilled mush and onion, and 2 cups of a steamed veggie <650 calories

Drink only water aside from the milk with cereal and use 1/2% milk

essentially under 1600 calories consumed a day, burn minimum of 500 calories a day working out.

I just finished using Lipofuze and am about to try HyperFuel9x and Elevate GF instead

[Giggle]

Hi there -
I don't want to be rude, but your diet is not helping you at all.
That's not enough calories for one thing, and there's not nearly enough protein.
The main problem though is the lack of real food. Please realize that protein bars and cereal bars = candy.
Your last meal of the day is the best - this is how ALL your meals should be constructed.
I think you need to hang out in the Nutrition section for a while - then post up diet based on real food and ask for feedback. There are lots of stickeys that can help you get started.

Then like Reiid says really hit the cardio and weights.
Good luck!

[tarmyg]

Hi,

I know there might be a lot of reading to but the MOST important thing right now is that you stop eat that low in caloric intake. You are simply screwing up your metabolism and this will end up being counter productive and the reason why you are stalling. You might actually gain weight for a couple of weeks while you body adjust to a new diet and higher value but trust me, you will be much better off.

1. You will need to figure out how much to eat. Do not guess this stuff as it can be fairly accurately calculated. Your BMR is about: 2392 CALORIES/DAY and your TDEE is: 3290 CALORIES/DAY. The TDEE is what you would eat if you want NOTHING to change. Simply subtract 500kcal from this and you got a starting value. See how different this is from you crazy 1600?

2. Eat clean food. Processed food and sugars should go ASAP. If you cooked it yourself it is probably Ok otherwise, through it out.

4. Think of dieting as a bunch of stairs you are walking down. You need to add something on each step and you have started with everything. This do not work. When you hit a wall (we all do) you can add more cardio, less calories or some other tools we might have to help.

Good luck! We will try to help as much as possible! No, go create a new menu :-)

~T

[Reiid13]

^^^^ Some great advice right there ^^^^

Dont see food as your enemy , also healthy food can also mean tasty food , you dont have to fall prone to 'chicken and brown rice ' diet .

Its a very good meal dont get me wrong , but if you like to taste good food , check out the recipe section !

I just want to add , eating proper whole , healthy food has more benefits than weight loss ,

Youll feel better and good about yourself
Skin will look healthy
Sleep better
Testosterone boost
And the list could go on and on !

There really are some more benefits than a lighter scale reading

[SomethingsGottaGive]

Thank you for the feedback. When I have time to cook, I make tasty and healthy food. I just have to figure out the meals and snacks throughout the workday.... I did some more reading in this section last night and when I have some more free time I will put together a menu that I think I can work into my schedule and post it.

[Reiid13]

Im the type of person that can eat same stuff everyday , so I keep mine simple but it will look something like this :

Breakfast - 4 Egg omlette ( 1 whole 3 white) and rocket salad
Lunch - Brown rice and turkey breast
Dinner - Turkey steak and veggies

Snacks - Tuna can , handfull of nuts , low calorie protein shake , prawns ,

I know its not alot of help but as I said I keep mine boring , fast and easy to make , relatively cost effective , hot sauce makes every meal taste better