Daily Intake Help

[JackB03]

Hi everyone I am new to this forum. I have seen alot of good information. I just joined a fitness club and will be going almost every day to start getting back in shape. I am 6'2" and between 279-284lbs. Yea its a lot. I was always playing sports til I became 20 when I had kids. Now I am 24 and very over weight. Just bought alot of healthy foods at the store, but need a plan. I heard every 3 hours, 6 meals a day is the thing to do. Just unsure how to do that since I wake up a 7am, and if I ate every 3 hours for 6 meals, I would end around 10pm.

That doesnt seem right. Maybe Ill substitue the last meal with Casein protein and water. I do work out from 8pm-10/11pm. I wake up for work at 645am and work until 4pm.

So I will start eating at 7am, 10am, 1pm, 4pm, & 7pm. What do yall recommend? I heard protein needs to be the main thing in each meal?

My goals are to lose weight and lose waist line. But get strong and cut on arms legs shoulders and abs.

All advice is accepted. I also have Gold Whey protein powder as well if that will help.

Thank You ALL,
Jack

 

[usedtobefatmatt]

Welcome to the forum!

6 meals is not needed. There is a thread around here about Meal Frequency. Overall calories is more important than how often you eat. Spend some time reading around, absorb all you can and ask some questions when needed.

Good luck on your journey, YOU CAN DO IT!!!

 

[georgia574]

Good Start

Hi Jack,
Of course, you need to figure out what your calorie intake per day should be by going to one of the online BMI and Daily Calorie intake calculators. I have found that my clients take to the 6 meals a day routine easily, so once you have your calories figured, use a calorie calculator to design how much and what you will eat for each of those 6 meals so you can keep your total calorie intake per day where it belongs. I would not immediately reduce my calorie intake to the ideal weight calories per day figure. I would work it down in 500 calorie increments each week until you have adjusted.

You will be hungry so do things that help control this like taking vitamins and drinking plenty of water. Water intake should be a minimum of 2 quarts each day and more if you are working out or in warm weather. Remember that your body tells you it is hungry for a lot of reasons. If your body is thirsty, lacking vitamins and minerals, or just plain needing food...you will feel hungry. This is why adding vitamin supplements and drinking plenty of water will help stave off the hunger.

You can do this, just get your plan together and work it each day.
spam link removed

 

[dobner]

Hey Jack,

There is a lot of over-information about weight loss.

It is very simple.

You need to eat less calories per day than your body needs. Every day A guy your age moderately active with your fitness program should eat less than 2,600 calories per day. I eat way less than 2,000 calories per day.

This will allow you body to take care of the fat on its own. The number of meals is not really important at this point.

What is your biggest problem because of the weight?

 

[Jericho]

Might I ask where you got some of your information?

1. Change the 6 meals to 2 or 3 meals and 2 snacks.

Q: Why? It's not how many times you eat but really how much you eat. Sure, for some it helps to spread it out and for some, 'regular' meals like 3 a day works. This is one area where there is no real clear cut answer. Listen to your body.

2. How much water do you drink everyday?

Q: This is a bit of another hazy area as far as how much is enough as far as exact numbers. You want to be sure you are hydrated so look to your pee. Yes, I said pee. If you are staying hydrated, your urine will be clear to very pale yellow. The darker the yellow, the more dehydrated you are. This is the same scale the US Military posts in restrooms on bases in Iraq (personal experience) to make sure troops stay hydrated in the heat.

3. As per your schedule, the last meal is at 7pm. At what time do you go to
bed? Leave atleast a couple of hours before you go to bed.

Q: Your body doesn't read the clock. It has been proven that the 'don't eat late cause it will make you gain weight' is a myth. What it can cause is heartburn but that is another story.

4. If you are not motivated to exercise, try yoga.

Q: Yoga doesn't really burn that many calories at all. It's meditation and stretching. I'm not saying it isn't good to do. Many people do it but I wouldn't look to it as a subsitute for cardio.