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  • 01-10-17, 5:42 pm (EST)

    Help with Diet and Working Out Please

    January 10, 2017, 5:42 pm

    Hey Guys.


    Its been a long time since I last posted here. I just read over my old posts and some things have gotten better and some worse.

    This past year I topped out at 280lb in the middle of the year. I am now 250lb but now I am actually doing something about it.


    I have started working out everyday. I am trying to ease my way in so I don't try to d to much and get hurt or feel overwhelmed. I have been doing 20mins at a decent pace on an elliptical, then some work on home gym. I found something on the net a long time ago 0000 have been following it. Please excuse me if I butcher what these are called. so its been 5 sets 15reps @ 25lb, 12 reps @ 40lb, 10 reps @ 55lb, 8 reps @ 70lb and 6 reps @ 85lb. Pushing the weight out, then butterfly, then as many as I can do until I can't do anymore pushing it out @ 25lb. Then pulling it down with my forearms facing in then the same again facing out. I used some averages I found on the net, elliptical worked out to about 360 cal burn and 120 cal burn for the weights.


    I know you guys are huge macro fans and I worked it all out as best I could.


    Breakfast: Macros, Pro 19.3g, Fat 17g, Carb 58.4g, Cal 441.

    1 Cup - Oat Meal

    2 TBSP - Flax Seed

    1 Large - Egg


    Lunch: Macros, Pro 10.9g, Fat 5.6g, Carb 41.6g, Cal 265

    1 Cup - White Long Grain Enriched Rice (with flavoring)

    1 Large - Egg                        


    Dinner: Macros, Pro 59.1g, Fat 6.6g, Carb 59.7g, Cal 539

    8oz - Chicken Brest (no skin) (with flavoring)

    8oz - Broccoli

    1 Cup - White Long Grain Enriched Rice (with flavoring)


    Totals for the day: Macros, Pro 89.3g, Fat 29.2g, Carb 159.7g, Cal 1,245


    I also drink water flavored by crystal light all day. That's all I have been eating.

    So 480 cal burn and eating 1,245 a day.


    I know this is not good. I wanted to add some almonds to the breakfast but they cost a ton.

    I would like to lose weight, most of mine is in my belly area. I am not really big and fat in my arms or legs.

    But I need to add something good to what I already eat without it costing too much. I have been playing with some ab workouts on and off but nothing that I can say I do very often. I am still looking into it. So any help with the diet or what more I can do with what I have exercise wise.


    Thanks for any help guys.

  • 01-11-17, 1:53 am (EST)

    Help with Diet and Working Out Please

    January 11, 2017, 1:53 am
    Posted by: Xondrius

    Hey Guys.


    Its been a long time since I last posted here. I just read over my old posts and some things have gotten better and some worse.

    This past year I topped out at 280lb in the middle of the year. I am now 250lb but now I am actually doing something about it.


    I have started working out everyday. I am trying to ease my way in so I don't try to d to much and get hurt or feel overwhelmed. I have been doing 20mins at a decent pace on an elliptical, then some work on home gym. I found something on the net a long time ago 0000 have been following it. Please excuse me if I butcher what these are called. so its been 5 sets 15reps @ 25lb, 12 reps @ 40lb, 10 reps @ 55lb, 8 reps @ 70lb and 6 reps @ 85lb. Pushing the weight out, then butterfly, then as many as I can do until I can't do anymore pushing it out @ 25lb. Then pulling it down with my forearms facing in then the same again facing out. I used some averages I found on the net, elliptical worked out to about 360 cal burn and 120 cal burn for the weights.


    I know you guys are huge macro fans and I worked it all out as best I could.


    Breakfast: Macros, Pro 19.3g, Fat 17g, Carb 58.4g, Cal 441.

    1 Cup - Oat Meal

    2 TBSP - Flax Seed

    1 Large - Egg


    Lunch: Macros, Pro 10.9g, Fat 5.6g, Carb 41.6g, Cal 265

    1 Cup - White Long Grain Enriched Rice (with flavoring)

    1 Large - Egg                        


    Dinner: Macros, Pro 59.1g, Fat 6.6g, Carb 59.7g, Cal 539

    8oz - Chicken Brest (no skin) (with flavoring)

    8oz - Broccoli

    1 Cup - White Long Grain Enriched Rice (with flavoring)


    Totals for the day: Macros, Pro 89.3g, Fat 29.2g, Carb 159.7g, Cal 1,245


    I also drink water flavored by crystal light all day. That's all I have been eating.

    So 480 cal burn and eating 1,245 a day.


    I know this is not good. I wanted to add some almonds to the breakfast but they cost a ton.

    I would like to lose weight, most of mine is in my belly area. I am not really big and fat in my arms or legs.

    But I need to add something good to what I already eat without it costing too much. I have been playing with some ab workouts on and off but nothing that I can say I do very often. I am still looking into it. So any help with the diet or what more I can do with what I have exercise wise.


    Thanks for any help guys.

    Hey @xondrius, welcome back!!

     

    Glad you are back into working out and working towards a goal. But you simply aren't eating enough.

     

    Even though you're trying to lose weight, your body still needs fuel to perform normal daily activities. You need to be in a deficit sure, but that's too much. Go to the @mealplan page and use the calculator to figure out what your BMR is, then post it here and we can help you sort out a better number of calories for losing weight. You don't want to do it too fast, so that you minimze any loose skin that might come from losing a lot of weight.

     

    You need to be eating more protein. A lot more. At least double what you are already. I suggest you get a protein supplement as an easy and cost effective way to get more in.

     

    Aside from that, just eat more real food in general. Maybe have another serving of oats. Get some sweet potato if you can, as well as things like peanut butter, avocado, oily fish or nuts to boost your fats.

     

    And if you are working out from home, have you thought about signing up for the 12 week home workout program? Intense workouts which will help you burn a good amount of calories. Let me know what you think!

    Need 1 on 1 coaching? Send me a direct message to learn more!
  • 01-11-17, 1:13 pm (EST)

    Help with Diet and Working Out Please

    January 11, 2017, 1:13 pm

    Ok so i think i did this all correct.

     

     

    I am so very far away from that. my carbs are already over as is and fat is off and protein is way off. What do you guys think?

  • 01-12-17, 1:28 am (EST)

    Help with Diet and Working Out Please

    January 12, 2017, 1:28 am
    Posted by: Xondrius

    Ok so i think i did this all correct.

     

     

    I am so very far away from that. my carbs are already over as is and fat is off and protein is way off. What do you guys think?

    It's no problem, we can start with slightly different numbers.

     

    Because you are already eating so little, we can go up quite a bit and you should still see weight loss.

     

    I'd like to see you get to at least 200g of protein. Ideally 250g for a guy your size to maintain as much muscle as possible.

    Carbs could go up to around 200g as well.

    And fat should be at least 60-70g.

     

    This would be a total of...

     

    200g Protein (800 Calories)

    200g Carbs (800 Calories)

    65g Fat (585 Calories)

     

    Total Calories = 2185

     

    Do you think you could do that for now? Then we can adjust things later depending on your results after 2-4 weeks.

    Need 1 on 1 coaching? Send me a direct message to learn more!
  • 01-12-17, 11:32 am (EST)

    Help with Diet and Working Out Please

    January 12, 2017, 11:32 am

    Sounds great thanks for the help Scott. I will get to working out how much actual food thats going to be.

  • 01-13-17, 12:42 am (EST)

    Help with Diet and Working Out Please

    January 13, 2017, 12:42 am
    Posted by: Xondrius

    Sounds great thanks for the help Scott. I will get to working out how much actual food thats going to be.

    Happy to help man! Let us know how it goes! :-D

    Need 1 on 1 coaching? Send me a direct message to learn more!
  • 01-24-17, 6:07 am (EST)

    Help with Diet and Working Out Please

    January 24, 2017, 6:07 am
    Hey xon was reading your post and good to see you working on bettering your self and heath so how's it going how have you progressed the past couple weeks man with Scott's tips and advice?
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