Diet needs replacing

[Complete novice]

Hello all, bin training for a while now with no real results and I`m preety sure its down to my fussy eating...i`m sure you guys can swap your weight/look of your body in a matter of weeks just by making minor tweeks to your diet, for me this seams impossible.

I`m 6ft-230lb guess 30% bodyfat, I`m confused about how many calories i should actually have, I tried 2200 and lost nothing but ppl say this is not enough, If this is true what sould i be aiming for?

The main reason behind my problem with diets is i`m a very fussy eater and on many occastions find myself being sick after eating something i dont like the look or taste of, sounds pathetic for a 31 year old i know, but no matter what i try i always end up gagging and being sick.

tried having eggs for breakfast but they just dont sit well on my stumach and i end up being sick and turn to the dreaded protein shakes as my main protein intake.

Is ther any other alternatives to chicken and eggs to have a good natural diet to LOSE BODY FAT? without living of protein shakes as theres only so much i can drink before turning back to that evil bread and junk foods.

I`m always coming up with diets thinking that i`m going to get where i want to be but as soon as i eat something that doesnt agree with me i`m back to squre one.

Thanks for any advice.

[Complete novice]

Just to put things into perspective this is what i`d normally eat, well what i had to eat today exactly.

8:30, micro oats 2 scoops + whey 2 scoops + water

11:00, phd smart bar,

1pm, hot beef bun,

3pm, whey 2 scoops + 2 table spoons peanut butter + water - peanut butter ended up as a ball in the bottom,

5:10, gym-chest,back,15 mins running (2mins 8mph,1 min 15mph repeat for 15 mins)

6:30, whey 2 and a half scoops + water

7:30, fish fingers x 4 + 2 slices granery bread.

useless i know, and i obviously need help

[Complete novice]

Anybody???? do i need to place more stats?

[mg1228]

yes u need to figure ur tdee 1st---its hard to switch to eating like this in the beginning---but trust me it gets alot easier----i will never go back---feel like shiit when i cheat(physically)----u just need to tough it out till ur body gets used to it--trust me it will---post up a diet u think u can follow and include macros for each meal and total for the day---and we will get u started

[Complete novice]

yes u need to figure ur tdee 1st---its hard to switch to eating like this in the beginning---but trust me it gets alot easier----i will never go back---feel like shiit when i cheat(physically)----u just need to tough it out till ur body gets used to it--trust me it will---post up a diet u think u can follow and include macros for each meal and total for the day---and we will get u started

Hi thanks for the reply, i`ve had a look and i think this is correct

age : 31
weight : 230 lb
height : 6ft
bf : 30%
goals : get down to 210, body fat 10-15%

bmr : 2300
tdee : 3565

would I need to eat 3565 cals a day to lose body fat?
or do i need to take cals off this?
is a 40/40/20 split the best for losing fat?
should i be losing 2lb a week on average?

If a 40/40/20 split is what i need i`m going to have to eat over 350 grams of protein a day is this correct? if so thats going to take some doing.

thanks for anymore advice

[D7M]

How did you come up with those TDEE numbers? I'm not saying you did it wrong, just want to double check your formula/math.

IMHO, when cutting it's best to start off near or at your TDEE cals, and use cardio to create a caloric deficiency. Is that all you're doing for cardio? 15min pwo? If you're serious about loosing weight, you're going to have to increase that significantly. I'd start at least at 30min low intensity cardio ED and go from there. You'll probably hate it at first, but trust me, once you the pounds start rolling off and you start tightening up, you'll be motivated to get on that elliptical/treadmill/stairmaster/etc everyday.

I don't think there's any one single diet that is best for fat loss. I know what works for me when cutting, but that doesn't mean it will work for you.

Although, if you're having trouble sticking to a diet, a 40/40/20 split (or something similar) may actually be very beneficial to keep you on track. If you start off on a low carb diet and you're already having trouble sticking to a diet, it might be hard for you to stay dedicated to it.

[Complete novice]

Hi i found the formula on this page Random Post

I timed my bmr by 1.55, when you say low intensity what sort of pace/level do you mean? I have tried lots of different cardio routines,

uptill recently i stopped doing weights and just did cardio 5 days a week, I alternated between

1,curcuit training 10x10 consisting of burpees, push ups,pull ups, squats, kettlebell 1 big superset...done 5 times..followed by sprints on rowing machine..then sick bucket and near heart attack...

2, uphill walk 6mph 12-15 incline 40mins

3, 20mins bike level 8 hr above 160, same on crosstrainer 20 mins.

I alternated this and then started on the first one again...

tried this for 4 weeks and didnt lose any weight at all and started to feel like i`d lost muscle hardness, so now i`ve gone back on the weights 4 times a week with 1-2 days of cardio as well as the sprints after weights unless i have done legs in which case i go on the bike coz my legs are like jelly..

Thanks for any more advice.

[mg1228]

low intensity---65% of ur max hr---220-age=__x65%

[FireGuy]

With the numbers you listed you are going to have to drop to around 185-188 to even hit 15% BF. The TDEE you listed is WAY too high for you, hence why I dont like the formula. Bottom line is you are only sporting around 161lbs of LBM. Your 2200 calorie diet you mentioned in the first post is going to be pretty darn close to where you should be to drop a significant amount of weight, maybe 2500 cals at most to start.
Your diet needs a complete overhaul as well. You mentioned foods you dont like. What healthy foods do you like?

[Complete novice]

Thanks for the input, 30% bodyfat is an estimate... i`ve tried the cardio i mentioned with no results, would doing less intense cardio do more for me??

I`m a very fussy eater, which is why i never seam to be able to stay on a strict diet for a long lenth of time. as far as food i like thats relatively good for me are.

Carbs: Granery bread, rice, pasta, porridge, broccali, green beans, asparagus, tomato, most fruit.

Protein: Steak, beef, Shakes, Tuna (not in high dose`s), chicken and turkey after i`ve spent all day diesecting it, cottage cheese, cashew nuts.

Fat: olive oil, ommega 3 caps or any other caps, cashew nuts.

thats about all the good foods i like of the top of my head, would 2500 cals be a good start then? and doing a 40/40/20

I`ve tried diets many times before and had no results, I`ve been to the doctors and had my blood tested and everything else i can have checked,

Just no matter what i do i cant seam to lose weight.

Thanks for anymore help

[mg1228]

Thanks for the input, 30% bodyfat is an estimate... i`ve tried the cardio i mentioned with no results, would doing less intense cardio do more for me??

I`m a very fussy eater, which is why i never seam to be able to stay on a strict diet for a long lenth of time. as far as food i like thats relatively good for me are.

Carbs: Granery bread, rice, pasta, porridge, broccali, green beans, asparagus, tomato, most fruit.thats all ur gonna need

Protein: Steak, beef, Shakes, Tuna (not in high dose`s), chicken and turkey after i`v spent all day diesecting it, cottage cheese, cashew nuts.those will work

Fat: olive oil, ommega 3 caps or any other caps, cashew nuts.good, maybe some natural peanut butter--smart balaance is good

thats about all the good foods i like of the top of my head, would 2500 cals be a good start then? and doing a 40/40/20yes

I`ve tried diets many times before and had no results, I`ve been to the doctors and had my blood tested and everything else i can have checked, no offense, but maybe u didnt stick with it long enough, idk

Just no matter what i do i cant seam to lose weight.

Thanks for anymore help

look for bold above---good news is on this type of diet u pretty much eat the same few foods everyday--at least i do---put together a diet including 6-7 meals with the foods mentioned above and post it up---b sure to include all macros for each meal

[Complete novice]

I have been trying to lose weight for a long time with no results and as everyone on here has told me its all about the diet... so baring in mind i`m a very fussy eater, so i`ve stared using a calorie counter noting absolutly everthing i eat.

it seams that i havent been eating enough but anyway this is an example of what i have eaten today not perfect as hadnt bin shopping but it has been as follows

Breakfast:

Strawberries, frozen, unsweetened, 0.5 cup, unthawed 26 7 0 0
Water, tap, 500 mL 0 0 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Quaker Oats 100% Natural Whole Grain oatmeal, 0.5 cup 150 27 3 5
reflex instant whey, 1 serving 93 1 1 20

Breakfast TOTALS: 364 38 12 29

Lunch:

Fillet Steak, Grilled, 100 g, 1 serving 150 0 2 35
White Bread, 2 slice 133 25 2 4
Cheddar Cheese, 20 grams 81 0 7 5

Pizza Hut Medium Thin 'n Crispy Cheese Pizza (1 slice), 1 serving 200 21 8 10

Lunch TOTALS: 564 47 18 54

Dinner:

Pork Sausage, 3 link (raw dimensions: 4" long x 7/8" dia), cooked 144 0 12 8
Bacon, 3 medium slices, cooked (raw product packed 20/lb) 109 0 9 6
Beans, Bush's Baked Beans, 0.4 cup 112 23 1 5
White Bread, 2 slice 133 25 2 4

Dinner TOTALS: 498 49 24 22

Snack:

reflex instant whey, 2 serving 186 2 2 40
Oats, 0.2 cup 60 21 1 2
Semi-Skimmed Milk (ml) (UK), 100 g 46 5 2 3

Snack TOTALS: 292 28 5 45

last meal: not had yet but will be a casin protein shake 2 scoop around 40 g of protein 200 cals ish

CALORIES CARBS FAT PROTEIN
1,718 161 59 151 this is without my final shake...

as i said this is not a perfect diet i know this but as an average day of eating i am still well under 2200 cals and will have my guideline 190 g of protein..

should i be losing weight?

thanks for any help or advice