Chillen, looking at your avatar I feel it's safe to say I would follow you're exercise advice to my grave (lol)
While that is me in the avatar, do not base advice on how someone looks.
What worked for me may not work for you, you may have a different path to your goal (s). While I am humbled by your words: you always keep your eyes open, and brain worken' and never, ever, stop learning.
Reaching your goal will be a learn as you go process.
I have a few things on my plate, and if I do not post to this thread in a while, do not think I forgot you, feel free to PM me, and we can finish it up in this thread, unless someone picks up where where we left off, of which, I can still provide some input as necessary.
Overall tho Chillen I want you to know that I'm not working right now so I have A LOT of time to workout. I go to Xsport Fitness. They pretty much have everything available from free weights, machines, cables, pool, sauna, steam room(maybe that helps lose weight? lmao)
I hope your employment disposition changes. And, yes the gym you described, is more than you need to reach your....fitness promise land, young man.
As far as my diet concerns, besides the fact that I am bored at home a lot and want to eat I don't see any reason I can't do what you said. I will say that the dieting is the hardest part for me. I would appreciate if you could help me with this as well.
This is the area I want to get you started on, first. Let make something clear. While you have to create an appropriate energy deficit, and you will experience some hunger-pains to deal with logically, you do not have to make yourself suffer. And, I can touch base on certain ideas on what to do about hunger-pains that may be suited to you through more discussion.
You are: 225 lbs 5'9", and male......How old are you? I am going to use, about 22, if you slightly younger or slightly older, the calorie variance is nominal. I can send you the Excel spread sheet I am going to use if you want; its based off the Harris-Benedict formula, and you can adjust your age when you receive it.
Here is the pic of your "approximated" calorie needs for varying activity levels, based on your personal particulars:
When you get this Excel spread sheet, all you have to do, is plug in the multiplier in the white box under the heading "Activity Multiplier", and the yellow/gold box to he right, of the white box will display your approximated calories for that amount of activity.
For example, the pic is showing a 1.5 multiplier, and approximated calories of:
3290.75, this is your MT-Line, at that projected activity level. This would assume exercising "approximately 3/4 times per week". Now, I want to make something clear. Its, my opinion that this "level" of calories are for the days that you "actually-do-train/exercise", and NOT the calorie-projection for the days you do not train, as the activity level is different, though you have recovery to consider. Though you could run this blanket approximate, and then create an appropriate deficit from it, I would recommend calculating your approximate calories when you do not train (off day), which will be lower, and then adjust a calorie deficit from this figure.
Here is an example:
This can be 1.2, or 1.3 (since you are not employed). I will use 1.3 (lightly active):
This would bring your MT-Line to approximately:
2851.99. NOw if you look at your training/exercise day, and compare it to this one, there is an obvious calorie difference, mainly because your activity is lower, and you have lower calorie needs (albeit a little extra for recovery, or at least aide recovery in a lower recovery state, since your in a deficit, but you should do well here being so new; your body hopefully will be quite the super compensator, at-least for a time).
Each figure (above) you would agree to a deficit margin. Fore example, lets use the exercise figure of: 3290.75. From this approximated MT-Line, you would (say for example), take off -500c, or 2790.12.
The 2828 is what you would eat each day, theoretically creating an energy deficit of -500, which a step toward your tissue loss.
I would leave (at present, until your body says other wise), your macro-nutrients, normal within your MT-Line ranges being used, BUT....ensure you get/keep your protein UP to snuff (especially in a deficit). I can show you how to do this. Its easy. This isn't all that complicated. Really.
I will let you absorb this, and post more soon. If you have questions let me know. IN addition if you want the excel program, PM me your e-mail address.
Like I said, today is my birthday so even though there is much more I want to write, I actually have to run (literally)
Happy B-DAY! How young are ya! Hope it was a good one.
Thank you for everything so far Chillen I really appreciate all the advice you are giving me, it's making me feel a lot more hopeful already.
You are very, very, welcome. This is what the forum is for. You have every reason to be hopeful and excited. You have just began the road to a new you.
Best wishes,
Chillen
