Basic nutrition for an out of shape guy

[samtron_chord]

I've been severally out of shape for the past 2 years. About 3.5 weeks ago I made the decision to try to shape up. My goal is to lose a majority of the fat, and try to build a solid base to move forward from.

I'm around 6'1. In these past 3.5 weeks, I've dropped from about 277lbs to 261lbs. I've been lifting weights about 4 days per week (moderate weight, high reps per set -- sometimes till I burn out) and sticking to 2250 calories per day. My concern is that if I'm dropping weight this fast, does my body even have an opportunity to build up any muscle (or even maintain what little amount it currently has)? The breakdown of my calorie intake up until last week was around 25% protein, 25% fat, and 50% carb. This week I switched it up to 35% protein, 25% fat, and 40% carb.

Question 1: Should I be upping my calories? If so, by how much? or, is this rate of weight loss consistent for someone who's this far gone?
Question 2: Would cardio be beneficial here? That is, I could provide my body with more calories/nutrients per day, but offset it by doing cardio.
Question 3: Are my current protein/fat/carbs ratios the ratios I should be aiming for?

I'm not on any kind of supplements at the moment other than basic protein powder.

[Provita]

Welcome!!

First of all, good decision you made to get into shape!

Q1. You did not mention your age, so I can't calculate it for you, but see this link and calculate your TDEE (Total Daily Energy Expenditure). The rule of thumb then is + 500kCals for bulking / - 500 kCals for cutting. That would answer your question. http://forums.steroid.com/showthread...e#.UT8crqV4CS0

Q2. Cario = Fat burning. The breakdown of fat to yield ATP (Energy your body uses) is referred to as lipolysis. Lipolysis is responsible for resting muscle activity, but its contribution to the overall muscle energy supply will decrease as contraction intensity increases. Therefore, if you do lower intensity cardio with RPE (rating of perceived exertion) < 80% ex. light jogging, your body will use fat as energy. There is no need to add extra calories if you are doing lower intensity cardio, because your body will get its fuel from the fat.

Q3. Good choice to up the protein to 35%. That will help to build and repair the muscle tissue and prevent break down.

No need for supplements if you get in good quality food.

[baseline_9]

What's your body fat percentage?

If ur dropping weight doing what your doing then don't change anything

[ElDude]

Welcome! That is awesome to hear you have dropped 16 Lbs so far! Keep it up!

Can you post up what you are eating? There are some VERY knowledgeable members in here who can definitely help you. But to answer your questions:

1. You should try to calculate your BMR and TDEE go here... http://forums.steroid.com/showthread...e#.UT8nzRzkuDA but considering you have been losing weight so far, you may not need to change a thing. Like they say, don't fix it if it ain't broke.

2. Cardio is always beneficial to help with weight loss. If you are not doing any, I highly suggest you start, even if it is just walking for 30 minutes on a treadmill. You wouldn't necessarily need to add calories for this though. I would stick with what you are doing and add some cardio.

3. I would up the protein and drop the carbs. Maybe even bring protein up to 40%. 40% protein, 25% fat and 35% carb

[gbrice75]

You may find this sticky useful as well:

http://forums.steroid.com/showthread...g#.UT84vtaG2So