Looking For advice and openions

S

Steadyz

0
Hey, After a few lazy years of doing nothing after high school, i have putt on more than a few pounds I'm now sitting at 364, I would like to drop down to about 10% or less body fat. Im not really in a rush but i have allot of time to spend working towards it and average about 16 miles walking and a mile or so swimming laps as well as a rotation of wight training 5 days a week. Im am 6'4" and built like a tank so i don't really have an clue on how far over weight i am. but i know its hot to be at least 100 lbs. A really terrible diet played a roll in it but i have fixed that i usually eat oatmeal in the morning, with a banana. have a protean shake with a hand full of trail mix for lunch. and generally rice and chicken or fish for dinner.
The reason i walk so much is i live in on a farm out of town and is toped driving so i have to walk to town to swim and then back, and then later to a friends to lift then back home again. tomorrow i can post up tapes i just forgot to grab my notebook on the way home tonight, any tips would be really appreciated, and i look forward to hearing opinions as well.
 
For your height your ideal weight is somewhere between 13 and 14 and a half stone. In pounds thats about 182 to 203lb so yes you are severely overweight for your height. Its hard to say how bad without a fat percentage. From what you've said you arent a body builder etc. so you really shouldnt be thatmuch over your ideal weight. To optimise your weight loss you should:

-Count calories. Many people fail to lose weight as they eat what they think is healthy but is infact loaded with simple carbs, bad sugars and a hell of a lot more calories than you may think.
-Keep exercising. The walking is good but counting calories, exercising and making sure your calorie intake is lower than your calories burned. Find your BMR (base metabolic rate) there are loads of calculators out there and is the amount of calories you burn while sitting down.
-Eat more regularly. Speeding up that metabolism is key! 5 meals a day is pretty good but make sure they are smaller than regular meals. If you think 'i dont have time for that' then you dont have the hunger to lose weight. Pre plan and cook meals in bulk and with a microwave you'll be fine.

From what you explained your starving yourself. Your BMR is in excess of 2000 calories. The biggest failure in weight loss is falling of the wagon because your bored of what your eating and never getting back on. Your breakfast is not enough, lunch is not enough and dinner is not enough after you've starved yourself all day. Hope all of this helps!
 
Thank you for the advice, ill try to eat more but the amount i'm limited to is really there because of time i have i'm pretty much on the go all day, as far a muscle mass my bench is still at about 340, 675 for squats and to be honest i have not done a dead lift yet, how ever i think my lifts are a far cry from average even though i have lost a hundred or so pounds off of each of them sense i stopped. If anyone wants to help build a meal plan that would be wonderful.
 
Heres my plan. Its not the best but its working for me. It has a few guilty pleasures, its below my calorie limit and its made me lose 9lbs so far.

Times
Ok so during the day i eat at 0900, 1200, 1500,1900 and a recovery shake in there on training days.

My meals
My meals consist mainly of chicken or fish for protein with plenty of vegetables and rice. It's just making different variations of the same meal to keep it fresh.
My guilty pleasure is a coco pops breakfast with skimmed milk.
I use PHD recovery after my daily workout. I'm currently doing the beach body insanity home workout.

Useful weight loss tips
Again your saying about time. I'm sure you can find 1 hour on a sunday evening to cook a load of chicken breasts with different seasonings for each day. Keep them in the fridge or freezer and take out as necessary. If you really ARE pushed for time try supplements. They are good diet meal replacements out there but are no way better than a meal.
Find some way to make your meals tasty and exciting. Eating a plain chicken breast every day will bore you and you will then end up binging in spectacular fashion and set yourself back. I personally use nandos home sauces and spices. If your from UK you will know what nandos is. They sell marinades, rubs etc. and it really does not add many calories to a meal. The marinade is an extra 36 calories!! This keeps my meals spicy and interesting.
They also have restaurants so if i am out with friends and they want to eat fast food i can generally steer them towards this place and while its not as good for me as home food i can generally keep myself in check
 
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