Need some advice

T

Timber

New member
Hey guys,

new to the site and in need of some serious direction... Here is allitle background

I am male, 30 years old 6' 1" and started at 370 pounds. for the past 6 weeks i have been eating healthy and consuming low calories (under 1000 daily) As well as daily exercise. I am now at about 310 and stuck.... i am down from 4xlt shirts to 2xl.

here is what i do for exercise daily


run 3/4 mile straight then cross train on the way out of the trail doing 200 situps, leg lifts and other core activities, i also do about 30 push ups and push ups off the tree, then i do some muscle building exercises. i do this 7 days a week and it takes 45 minutes


here is what i eat daily

Breakfast:

1 banana and a v8 fusion drink or 1 hard boiled egg and the same juice

Morning snack

1 hard boiled egg or 1/4 cug almonds

Lunch

plate of micro greens mixed with other greens from organic farm, topped with tuna (bag tuna creations i think?)

2 cups mixed fresh fruit (melons, kiwis, strawberries)

Dinner

Nothing.......

Weekends i cheat but still eat alot better than i used to.


Now before i get tore up i am aware this is not healthy. here are some additional tidbits

My exercise happens after 4pm

I do not drink enough water

Because of my size i can only run about a mile due to my shins

I stay active at work (teacher at a school for children with Autism)


What i am looking for is a life change. I want to be healthy and in shape. I would love to hear about better foods and ways to manage my diet as well as exercise programs that are benificial. The weight i lost was just me messing around not knowing what i was doing. Now i need help


Thank you all in advance
 
Amy first impression is of you eating to few calories for your size and far to little in the way of protein, I would suggest you start a journal in the diary section so we can get a good idea of your daily food/routine to help other members make sugestions as to where to improve. muscle building exercise should not be done 7 days per week.
 
The point about protein is very true: this is your best friend when it comes to dieting, and, looking at your current weight, you need quite a lot of it. When you say dinner...nothing....that is quite shocking. Eating hardly anything is not an effective way to lose weight! Your metabolism must be naturally quite slow. I think you should join a proper diet program so that it can help, guide and direct you to some results which are far more sustainable. If you want an actual plan (a rough one anyway) let me know. I can try and help
 
Let me just start off by commending you on your obvious determination. Next, let me help you work smarter not harder. I have been a personal trainer for over 10 years and have a pretty good idea of what is going on here.


Your body's metabolism is basically the amount of calories a day it takes to be you at rest. This metabolism is made up of bodily processes such as the calories it takes to digest food, maintain body temperature, blink your eyes ect. The maintenance of muscle is one of these processes. Muscle mass is an active tissue and burns calories even at rest. Fat mass requires little to no calories to exist on your body. Therefore, the more muscle you have the more calories you burn watching t.v.


ANY weight loss program will result in weight loss from a mixture of fat mass, muscle mass, and water weight. The mixture of weight loss depends on the stimulus causing the weight loss. A program that cuts calories too low will result in a dependency to eat fewer calories for the rest of your life because you lost a higher amount of active muscle tissue. Likewise, a program that cuts calories to low and utilizes cardio training will have faster results but also creates a dependency on cardio training and low calories. A weight training program without changing nutrition will create a change in body composition with little change to actual body weight (lower body fat percentage). A weight training program with decreased calories, cardio training, and nutrition supplementation will yield the best weight loss mixture. This can actually increase your metabolism making you less dependent on exercise for sustained weight loss.


Bottom line: You have killed your metabolism by sacrificing muscle mass for scale weight loss.

My advise: Join a gym and begin a heavy weight training program.
 
I'm basically just going to re-state what everyone else said here (sorry!), but you definitely need to be eating more than <1000 calories per day. Definitely. Especially if you are going to be exercising. And, you NEED to eat dinner. Even if it's nothing big, just something to hold your metabolism strong while you're sleeping. Also, your breakfast is on the small side, too. I like to have a cup of non-fat plain greek yogurt, with some Stevia, non-fat organic granola, and sliced strawberries for breakfast...or half of a wheat english muffin with teddy PB and half an orange...or something like that. Breakfast is super important! Many say it should be the biggest meal of the day. Don't be afraid to "over-eat" for breakfast, as long as it's all natural, wholesome food. You'll feel better during the day and snack less, I promise!


Are you carb junkie? Sugary foods? What's your poison? I ask because it's easy to enjoy a "diet" by incorporating these types of things, just healthier versions. For example...if you love pasta and sauce, use whole wheat pasta and boiled tomatoes. If you love ice cream, try a no-sugar added low-fat ice cream (or lowfat soy ice cream, which is what I like, just watch the sugar). Pizza? How about homemade whole wheat crust, skip the tomato sauce and top with EVOO, sliced tomato, and RF mozzarella? It's so easy to adjust what you like to actually ENJOY what you're eating, instead of depriving yourself of everything!


Just make small adjustments as you go, you have the right mindset, now just do it the smart way! :)
 
Thanks for all the input guys. I have picked up eating dinner. its not alot because i am not really that hungry... but fresh steamed veggies and lentils and or fish. I also am keeping a detailed log of food i will share at a weeks time for you guys to look at.


so because i am a big guy it takes mre calories to run my body per day? Is that why i need to consume more food? So you are saying eating more food then i am currently will actually help aid in losing more weight? Kinda like jumpstarting my metabolism? My main target area is my Stomache. Thats where alot of weight is.

So a fee more Questions:

WHat are some other healthy options for Protien?

What food should i stay away from for dinner? ( i imagine carbs are not a first choice)

How bad is sodium in terms of dieting? I am a big fan of v8 juce but it has 690mg sodium per can..


Thanks again for all the help guys.
 
I'm glad you've been eating something for dinner. It's important! And yes, in a way it's to "kickstart" your metabolism - the more little portions you eat per day, the better your metabolism will continue to run. This is why a lot of people who cut too far back on food don't see results, because their metabolism slows as a result of their lack of fuel. Starvation mode. It stores fat instead of burning it.


I'm not a vegetarian but I've recently cut way back on red meat, pork, and chicken. My favorite meatless protein sources are:


greek yogurt

beans

tofu (not as bad as it seems, I promise!)

low-fat dairy

eggs

seafood


There are so many awesome cookbooks you can get ideas from - you could even google search healthy protein-rick meals. I've found some great things. Yesterday I set my crockpot while I was at work and when I came home I had a great soup ready - kale, carrots, red potatoes, vegetable broth, chick peas, celery, leeks, onions. So filling and you're guilt-free! As far as dinner foods, I try to stay away from complex carbs after 7, so if you're eating a late dinner I would suggest some sort of lean meat and veggies...but whole wheat grains in moderation for dinner won't kill your diet.


As far as sodium goes, I can't really comment on it because I, myself, am guilty of loading everything with salt. Weight-wise, I BELIEVE it only causes water-retention, which can be HELPED (not reversed) by drinking a lot of water. However, health-wise it causes high blood pressure and other issues which I'm unsure of. I would recommend reducing your salt intake, but I would be a hypocrite :)
 
BMR calculation for men (imperial)


BMR = 66 + ( 6.2 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )






(66 + (6.2 * 310) + (12.7 * 73) - (6.76 * 30) = 66+ 1922 + 927.1 -202.8 = 2712 <==== just to keep your body running.


Take that BMR (Basal Metabolic Requirement) and include your activity needs 2712 * 1.55= 4203.6= 4204 <=== working out 3-5 days per week to stay at 310. Decrease it by 500 calories- so stick with 3700 cal to lose weight.


Only weigh yourself once a week... longer if you can!!


This formula is the Harris-Benedict equation that most dietitians use to estimate energy requirements.Your body is going into starvation mode by you limiting yourself to <1000cal/day. It's surprising that you need to eat alot but it's true. The difficulty is eating healthy foods! You should be eating 6 mini meals throughout the day all packed with complex carbs and a source of protein.


In terms of exercise- you've got the right idea just need some focus and direction. The running keep it going every day if you wish. It's the muscle building exercises that you want to spread out, do them every other day. You need a day of recovery in between for your muscles to rebuild themselves and become stronger and to continue the metabolism burn even when you're relaxing. Please be sure to stretch after EVERY workout! It makes a huge difference!


I really hope this helps you!!


-Renee LeBlanc

Personal Trainer & Nutritionist
 
Originally Posted by lildietitian





BMR calculation for men (imperial)


BMR = 66 + ( 6.2 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )







(66 + (6.2 * 310) + (12.7 * 73) - (6.76 * 30) = 66+ 1922 + 927.1 -202.8 = 2712 <==== just to keep your body running.



Take that BMR (Basal Metabolic Requirement) and include your activity needs 2712 * 1.55= 4203.6= 4204 <=== working out 3-5 days per week to stay at 310. Decrease it by 500 calories- so stick with 3700 cal to lose weight.



Only weigh yourself once a week... longer if you can!!



This formula is the Harris-Benedict equation that most dietitians use to estimate energy requirements.Your body is going into starvation mode by you limiting yourself to <1000cal/day. It's surprising that you need to eat alot but it's true. The difficulty is eating healthy foods! You should be eating 6 mini meals throughout the day all packed with complex carbs and a source of protein.



In terms of exercise- you've got the right idea just need some focus and direction. The running keep it going every day if you wish. It's the muscle building exercises that you want to spread out, do them every other day. You need a day of recovery in between for your muscles to rebuild themselves and become stronger and to continue the metabolism burn even when you're relaxing. Please be sure to stretch after EVERY workout! It makes a huge difference!



I really hope this helps you!!



-Renee LeBlanc

Personal Trainer & Nutritionist
Click to expand...


I am disappointed, more so because you are a Nutritionist.
 
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