Help help help diet ...

[sirmike]

Ok I'm a newbie... Expecially to a diet ... Background
I'm 37
6'5"
359 lbs
Recently had a 2 year bout with depression ... Found out I had severe low t serum was 250 after
A couple months of trt serum is 1200
Now with the energy or will that I havnt had in years I have set a 100 lb goal
I need to lose 100 lbs ... I don't have a set time but the sooner the better
I do not know percentage of bf I have but it's alot ... Seeing I havnt been to the gym in a decade
... It's very very sad
My question .. I need someone's help on foods diet etc ... I cannot afford a nutritionist or going to gym at the moment .. My problem with the food I was eating is I didn't care .. It's amazing looking back at how much garbage I put in my body anyway .. I understand its as simple as u are what u eat ... But I need structure since money is kinda hard to comeby
Mon- fri
I get up at 5:30 to be at work by 7:45
I sit at a computer all day ..
I have a fridge and microwave at work
I get off at 5 pm get home .. Walk my English bulldog approx 1 mile
At 8-9 pm I work out for about 45 min on a bowflex blaze
In a couple of weeks I plan in buying some stuff for cardio 3 things
1. Treadmill
2. Jump rope
3. Undulation ropes 2". 50 '
I understand that eating 5-6 meals a day will help the body have protiens and the nutrients needed readily avail all day long ... But I am at a loss of what to eat ...I need cheap fast and something I can make alot of so I can have days of meals prepared ..
What are some of u guys eating ??
I am going to lose this weight for sure I will document my progress in this forum this is going to be awesome .

[cj111]

Brocoli oatmeal quinoa chicken breast ground beef romaine lettuce tuna salmon,.. The list goes on,
If you dropped all your junk food, pop,chips..,anything refined... If you can't figure out how it was made in 2 steps don't eat it.
You're one heavy dude, losing weight isn't hard ,
So even you can do it... And don't get all technical with counting macros right now, just eat healthy and you will sweat out fat!
Best of luck

[MickeyKnox]

Further to what cj111 suggested, you will need to determine what your TDEE is so that you can create a solid diet with a caloric deficit sufficient enough for you to lose unwanted body fat.

You'll first need to determine what your body fat % is. Use this chart and then calculate LBMX15=TDEE



Then set up an exercise routine that fits your life style, daily obligations, and goals.


Nutritional Forum

http://forums.steroid.com/forumdispl...M#.UHNufa7X_fs

Dieting 101: Cutting

http://forums.steroid.com/showthread...g#.ULOnV2fX_ft

Workouts and Lifting techniques

http://forums.steroid.com/forumdispl...S#.UHnjba7X_fs

[sirmike]

Awesome guys thank you .. I cut the garbage out about 2 months ago when I started easing my way back to working out
... I lost 0 lbs in 2 months ... But it's been 10 years since I've worked out I had 0 muscles it felt like anyway ... I feel tight alot of mass underneath all this fat ... I'm sure it's because of the working out I've been doing with the cyp200 I'm taking
Now if I understand this correctly my
BMR - 3079
TDEE -3659
So if I eat less that 2500 calories and cardio cardio cardio the weight should come off
Do you guys have any recipes like hamburger and rice
Something easy ill explain ... B4 all this ... My intake of food was this

Breakfast : nothing ... ever
Lunch : anything (like cheeseburgers)
Diner : anything (like cheeseburgers lasagna hot dogs etc)
This is what I've eaten for years ..I'm sorry if I sound stupid counting calories is math
I just don't know how to eat RIGHT

[MickeyKnox]

What is your BF% according to the Mens BF Chart? I just want to ensure your numbers are fairly accurate.

[sirmike]

It said 28%
So this is what I come up with
TDEE 3700
Deficit -500
DAILY 3200
On a 40/40/20
1280/1280/640
Wich breaks down to 6 meals a day with
53g protein / 53g carbs / 12g fat
I just don't know what to eat is my deal I want to be able to make like a bulk of stuff and then package it up for
Daily consumption. In small tub aware containers

[sirmike]

I really appreciate your help I'm gonna go to groc store and get all supplies

[MickeyKnox]

LBMX15=TDEE

359x28%=100.52
359-100.52=258.48

258.48X15=3877.2

I like your 3700 number even better.

Hit the grocery store and get this show on the road!

Tupperware containers at the Dollar Store or the Buck Or Two store are real cheap. And they have the ones with the separator in the middle for separating food items!

[sirmike]

I've seen people say that on these diets that they are starving
I feel like I'm going to throw up I've never eaten this much before and I'm barely about to eat meal 3
I have got to find a liquid substitute for at least 2 meals

[sirmike]

Ok without getting into too much detail on what I ate I finished meal 4 and I'm walking around one breath from just letting it all go ... I am so full .....
I need shakes or something
To not fill me up so much .. I'm use to eating lunch and sometimes dinner
So I need meal replacement lol ideas on shakes ... Whey protien ???

[cj111]

Man 3700 cals is a huge number. If you're full, stop eating..you don't NEED to eat 3700 calories a day.

[sirmike]

So I sund 2 of the meals with a meal. I. Form of a breakfast meal replacement
Alot better at 3- 4 pm .actually did sub way today for one meal .. Anyway worked out yesterday night
Felt great it was a good workout ..I def need way more cardio in my life I can't get this treadmill and ropes fat enough ..

[sirmike]

It's funny .. I gave in to a weakness in my diet .. I don't know how bad it is ,,but I are some deer sausage not a bunch but I couldn't help it... Lol

[cj111]

Mmmm.I had some the other night, my buddy makes all his own.
I ate way to many, but it was worth it!

[sirmike]

I felt guilty too

[cj111]

Well don't, man.

You got the rest of your days to lose weight if your committed... Gotta indulge every now and then! Can't let it control your life, long and steady wins the race buddy