I really need some advice---

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posted by jester1967

To be honest, I am a fat sloth. I am probably 20 lbs. overweight based on my height(66 inches 185 lbs.) and it is all around my midsection mostly. I want to get into shape for the first time in my life, and I swear, there are so many "plans" and "remedies" and it all has me lost. I might also add that I am 40 years old. Do I cut down on my calories, and increase my aerobic activity as to eliminate the fat? Or do I gorge on 3000 cals a day, and work out really hard on the weights? I am not wanting to bulk up, I need to keep my weight in a certain"area" (MILITARY) but I do want to lose the fat I have been carrying around for 38 years. Right now---or so for the last week,I have started to commit myself to change. I have figured that I need about 1800 cals a day to keep my present disgusting physique. NOW---I know that I can cut that back by say, 500 cals, and add to that 30-45 min of aerobic activity (which will burn 3-400 cal) and given these parameters, I may be able to lose roughly a pound or more a week based on the 3500cal= 1 lb. idea and a 6 day a week regime. I don't consume fried foods, I don't drink sodas, and I try to eat healthy. SAMPLE DIET=
Bfast-- 1 slice of whole wheat toast, 2 eggs 1 packet of plain oatmeal, midsnack= I protein bar and 1 small apple/fruit Lunch= healthy choice dinner (lite)340 cals, Mid snack= /before gym/ Whey protein shake, Dinner chxn, broccoli or salad, if still hungry later, then I may have a rice cake with 1 tlbspn of p-nut butter and knowing not to eat past say, 6:30 pm. Bedtime is 8ish, maybe 9, following workday starts at 5:00 a.m. Is this what those who are experienced would consider par for the course? Am I correct in all of this? Please feel free to point out any flaws. Lastly- I have equipment at home, good bench, olympic bar, free weights, dumbells, and elliptical trainer. I also have a pt-time job as well a a child. SO--I try to maximize every minute I can. THANKS ALOT FOR ANY HELP WHATSOEVER!!!!

posted by estray

Just curious, how did you come up with 1800 calories for maintenance?

posted by jester1967

I know I probably did this wrong---but I went to a online calorie counter, and put in some info such as age, weight, etc, and was under the impression that I needed to consume at least 1790-1840 cal. aday based on my sedentary activity. HOWEVER, I have been active the last two weeks, aerobically as well as lifting weights. Just to get back into the swing of things. And I figured that the source was saying that if I did nothing, 'cept sit, then I would need at least 1800 calories daily to maintain my current weight. With that in mind, I figured I could cut that by 500, and add to it the 4-500 I burn 6x weekly as part of aerobic activity and the two together should start me to losing at least a pound a week....Did I do this all wrong??

posted by canibalistic_js

What's your diet for the lsat 3 days? I wouldn't be suprised with 18000 cal maintenance if your sedentary. If you want to lose weight, come on here everyday for 3 days and post your diet each day. At the end of the three we will tell you what to do.

posted by estray

I wouldnt be surprised if that was your BMR or Basal metabolic rate. Thats just what it sounds like, a baseline rate. it doesnt take into consideration ANY activity including just being awake. You would still have to add on 500-700 calories even if you were sedentary.

posted by jester1967

I have kept a journal of everything eaten for the last week or so- but here are meals from last three days-
DAY 1

BFAST
2 scram eggs W/EVOO 1tblspn
I piece of whole wheat toat
2 flaxseed oil capsules and 1 multivitamin
Mid SNACK
piece of fruit with 8oz Whey protein shake

Lunch
I healthy Choice dinner (lite) 340 cals 9 g fat 51 carbs
15-20 almonts or dry roasted unsalted peanuts

Mid Snack
6 or 7 rice cakes 1/2 dollar sized maybe with a tblspoon of peanut butter
WORKOUT
After Workout=I whey protein shake I supplement
Dinner
Geo. Forman'ed Chix breast strips, 3-4
1-1/2 c of brown rice or broccoli or combo of the two not to exceed 3 c total
Late snack
few more rice cakes or some fat free yogurt
DAY 2-BFAST
1 pack of Oatmeal mixed with frozen berries
1 hard boiled egg 2x flaxseed oil 1 multi vitamin
midsnack
1 med apple and1 slice of wheatbread with tblspn of PB
Lunch
Healthy Choice Dinner (see above)
mid snack
1 cup of brown rice
WORKOUT
1 protein shake

Dinner
Baked tuna steak
1 cup of yams
1 cup of green beans

Eve. Snack
1/2 cup of cottage cheese(VOMIT)

DAY 3
BFAST
2 eggs
1 piece of wheat toast
2x flaxseed 1 multivitamin
Snack
Bag of dry unsalted peanuts or almonds 10-20 pieces
Protein shake
Lunch
2 cans tuna with lemon juice
5-6 rice cakes (small ones)
cup of broccoli
snack
Piece of fruit with tblspoon of PB
WORKOUT
WHEY SHAKE mixed with 1/2 cup yogurt, and fresh frozen berries
Dinner
1 1/2 cups turkey chili
1 cup of brown rice topped by chili
(pretty filling)
If still hungry, Will eat a Protein bar

And I also consume One cup of coffe daily on way to work-with nutrasweet 1/2 pack
At work I try to drink at least a gal of water daily=Although I have yet to consume a WHOLE gallon
And I may swap a luch for a dinner here or there just for variety now and then

posted by estray

Just as i though, you need to figure in activity level. i put your stats in and picked the lightest activity level there is.

posted by Big A

you might try getting all of your protein in from food rather than your shakes, normally one right after workout is good on those, trade one out for a can of tuna, or some chicken or turkey breast. fish will help you get your omega fatty acids in.

posted by jester1967

So with these numbers in mind (2149) do I subtract 500 calories from it,(based on the 500 cal. deficit x7=3500= 1lb of fat) giving me 1649 cal. and that is what I am to eat each day??? What about my aerobic activity which is more or less 4-500 cal daily 6x weekly??? Am I eating too much or not enough?

posted by estray

No. That 2149 will just for maintain what you got at a sedentary level. When you start lifting and doing cardio, youre gonna jump into a higher activity level, somehwere between moderate(2400 cals/day) and very active(3000 cals/day). Id say split the difference at 2700, subtract 500, and go from there. So do 2200 cals/day for 2 weeks. if you lose 2 lbs youre right on. if you dont lose, drop it 200 calories.

posted by jester1967

So 2200 is the amount of calories I need to intake each day? (HEALTHY CALORIES THAT IS!!) Secondly---Does my meal plan seem okay even with the suggestions from others taken into account?

posted by estray

2200 Yes. Some of the foods you have there are good like the yams and brown rice, tuna steak, eggs... but some i would ditch like the rice cakes and healty choice meals. Try to split that 2200 calories up as evenly as possible into 5-6 meals. Eat meat with every meal if possible. only use a shake as a meal replacement maybe 1 time a day. Carbs can be tricky. My advice would be to try to stick to low GI carbs if at all possible. also, a carb cutoff isnt a bad idea. depends on what time of day you work out.

posted by canibalistic_js

Bump ^ estray is telling no lie. MEat and potatoes and salads. 3 protein shakes or MRP a day I'd go witha few MRPs that you like. I drink one in the morning and a few thought out the day.

posted by jester1967

I posted a FLAG FOR HELP yesterday, and recieved a lot of comments--all which I deemed to be useful. I appreciate and thank each and every one of you who took the time out to assist me with my goal(s). Will let you know how my progress is in a few weeks-Now, OFF TO THE WEIGHTS!!

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