Macros
Looking for some help building a cal/mac plan. Have lifted for years, have always been active, but have always been a good sized guy. I don't think my diet is that bad, but I'm obviously not getting it right somewhere, lol. I've done all of the TDEE calculators, and they all say my maintenance calories are well over 3000, hell, some say 4000. I know I don't eat that much food in a day, so I'm fucking up somewhere. All input is welcome.
Diet is pretty close to the same thing through out the week.
4am Breakfast- 2 scoops isolate with 8 oz almond milk. I'm not hungry at all when I get out of bed, so I force a shake down.
9am- 4 oz chicken with 1/4 cup brown rice and some sort of vegetable. Cucumbers, squash, broccoli, etc
Lunch- The other half of my chicken, same amount of rice
7pm- Usually whatever the lady makes for dinner. She is a health conscious cook, so I don't mess with her to much. She cooks red meat 2-3 times a week, other wise it's chicken or fish. Potatoes with my evening meal a few times a week. 90% of the carbs I take in are from brown rice and veggies.
Last meal is another protein shake, usually around around 10 or eleven, when I get home from the gym. On the night I don't go to the gym, I'll have some Greek yogurt w/some almond butter in it.
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This is a good thread
Alright brother over 2yrs ago I was in your shoes I weighed 260+ and my bf was god only knows. Embarrassing and fat.
First thing I did was take a look at what I eat not how much but actually what im eating.
I realized that anything fast food or at most restaurants had to go then I decided that if it wasn't breathing before I cooked it meaning no processing or anyone adding anything to it then I couldnt eat it. Also if it didn't come from the ground grown straight to my plate not from a can or bag the actual produce section. So when you go to the supermarket only goto the water isle because thats all you need to drink mio and other water additives help because you will want some kind of flavor but only the b vitamins or electrolytes goto the produce section and buy your greens or whatever you like and the meat department.
If you do just this and get a workout in atleast 5 days a week where you are dripping in sweat you will lose weight fast.
Fasted cardio is another great tool. Roll out of bed and go straight to running ,walking ,lifting whatever.
6 months of this and you will see a major change. Especially lifting because you will lose the soft and start getting muscle mass.
This will get your body to start using everything that it has stored over the years.
You basically have to turn on your internal fernace and burn that extra fat off by using energy.
Good luck and good gains brother
You can hit me up anytime send me a fr click my avi and hit friend request.
I would be happy to help
+2 for having a positive attitude and trying to motivate him. I was also over 50 pounds heavier than I am now a couple years ago so I know firsthand what you've gone through and what he needs to go through. If Bodybuilding was easy everyone would look like a bodybuilder. It's not, it's for the people that are mentally stronger and give it 110% to reach their goals!
Damn right brother
Hell yeah +1
My suggestion would be to fully understand your internal system:
[1] Get blood test
[2] Check Sex Hormones (Testosterone & Estrogen levels)
[3] Check Thyroid Hormone (T3/T4)
[4] Stress hormone (cortisol) - or an Adrenal Stress Test
[5] Check blood glucose levels
[6] Check your Gut Biome
All of these factors can negatively affect your ability to lose weight (fat)...
Start here... then evaluate your diet... it would be helpful for you to post your diet that "isn't that bad"... which could mean anything. In order to properly evaluate, we need to understand exactly what's going into your system... what you think "isn't that bad" could be awful.
I can post diet up no problem. Should I just post it up in this thread?
You can edit your post...and add the diet in original post
Edited my post.
Diet/Nutrition Suggestions:
*Lose the whey protein
*Add significant amount of vegetables & fruits each day (e.g. Kale, Spinach, Broccoli, Sweet Potatoes, Cauliflower, Tomatoes, Asparagus, Apples, Berries, Banana, Pineapple, Avocado, Oranges, Grapefruit...yada yada yada)
*Add nuts, beans, other grains (e.g. quinoa, millet, barley, buckwheat)
*Oatmeal should be one meal per day (add chia seeds, flax seeds & hemp seeds for additional Fiber)
*Drink lots of water
You need more fiber & nutrients from real sources...
If you ain't hungry = don't eat or "force" anything down your gullet...your body will tell you when it's time to eat
This is how I'd approach it in a simplified manner... others may disagree... diet/nutrition isn't a "one-size fits all", it's a lot of experimentation and figuring out what works best for you.
Thanks for your time, friend. I'll get a blood test done and we will go from there. I'll hit you back in a few days.
So based upon your diet... you're consuming 1500kcal - 2000kcal per day?
You are 295lbs...
And you're not losing weight by having a 1000kcal - 1500kcal deficit per day?
Something is not adding up... either:
[a] You have a hormone problem = thyroid, low test, high cortisol, high estrogen, high blood sugar...
[b] You are eating more than you have listed... at 295lbs. with that much of a deficit, you must be getting hangry quite often...and getting that binge feeling every day
[c] You are not exercising appropriately for weight loss
[d] A combination of [b] + [c]
Well then I guess it's time for a blood test, because I'm being truthful about what I eat. Like I said, I'm very active, don't have bad eating habits, but have always been a big guy.
Definitely get bloods... And make sure you're testing the proper hormones... should help to figure this out for you
Without knowing any of your information i would say start at at least a 500 calorie defecit. Some of my heavier clients i even go 1000 deficit but that can induce some catabolic effects from my personal experience. Props to you for bettering yourself man! Many see flaws with themselves... few do something about it. Respect to you!
https://www.eroids.com/forum/training-nutrition-diet/weight-loss/your-fi...
Go from there, fasted cardio works wonders as well.
Your 295lb at 6'? I'll need to see a picture
I'm a soft 295. Not claiming to be lean at this weight. I've got a great job, and tattoos that can single me out. Not real comfortable with posting a pic. Don't wanna discourage anyone from helping me, but can't risk it. I hope you can understand.
blur em out youll be alright then delete the pic in a hour or two or tomorrow morning but if not i can respect it.
I would rather not, friend. But I have no problem being brutally honest. I'm fat, lol.And I'm not cool with it. I'm not lazy, I work hard in and out of the gym. But I don't think I'm doing the right things to get where I want to be, that's what has lead me in here.
welcome to eroids bro im on the opposite end of the spectrum gaining weight is my battle... lots of guys here experienced in weight loss that can hopefully help ya meet your goals
Thanks for them welcome. Hoping to learn as much as I can, I'm not getting any younger, lol
Well we need to figure out your true body fat % to start. So we can calculate your real macro intake to meet your goals. And I'm not saying that because I'm judging you. You're more than welcome to look at my before-and-after pictures and you'll see I was rather large years ago LOL. We just need the right information so we can come up with the correct formula. Because to start we need to know your lean body mass (LBM)
I'll get back with you when those calipers make it to me.
Thats what im talking about +1 for helping him out that right there is why you got the ADV tag i have no clue about LOSING weight but i know you know
Well the general rule of thumb is to be in a 500 cal deficit to drop weight safely. Because that 500 you can maintain your current muscles and burn a small amount of fat every day. But if your body fat percentage is off he might end up eating 1000 cal less a day and then he's going to be losing muscle which is not what he wants. Or, he could end up eating too many calories and then not see the results he want.
I'm definitely no professional but I have tried the wrong ways and I've learned the right ways. So I just want to try and give good advice that I know will be effective. Last thing I want to see is for him to struggle for months and not see the results. Because when I look in the mirror every day and we are losing the fat that we want, or putting on the muscle that one it's motivating!
I left my ego at the door. Came here ready to hear the honest truth, not taking any of it bad. With that, it seems pretty obvious to me that the methods I have been using aren't worth a damn. Read about body fat calipers in a thread, so I guess I'll start by ordering some of those
Good attitude to have, I mean that. I ordered mine from Amazon and it was cheap. It's important to have it as accurate as possible because you don't want your macros to be way too high or even too low and lose muscle.
Not really, but that's fine. I would not call 18% soft so I'm assuming you're much higher than that?
Well then I've evidently missed the mark on that one too. I've been going off of TDEE calculators that I've found online. The span that they have given me with my maintenance calories is all over the place, so the BF probably isn't all that accurate either.
How did you calculate your body fat percentage? Just from the Internet?
Yeah, so far, that's what I've been able to find. Im sure there has to be a better way though.