Noob Help regarding losing weight and gaining muscle

[rupindersayal]

Hi All,

I am a relative newbie regarding fitness. Here are my stats:

Weight: 220 lbs.
Height: 5' 6"

I have been trying to do some exercises everyday for half an hour, and so far in the last 2 months, have lost 10 pounds of weight. I have some questions:

1) What is the healthy loss of weight per week I should reach for? Right now, it looks like I have been losing 1.5-2 lbs a week.

2) Any recommendation for Tuna/ Fish recipes? I can't eat Bacon/Beef/Posk due to taste concerns.

I have been having very low carb regimen (Max 40g a day), with a protein bar post-workout and Whey Protein Powder.

Also, I am trying to limit the white sugars in my diet. I am cutting 700 calories a day (2200 cals BMR, eating 1500 cals).

Thanks,

R.

 

[Chillen]

Hi All,

I am a relative newbie regarding fitness. Here are my stats:

Weight: 220 lbs.
Height: 5' 6"

Understood.

I have been trying to do some exercises everyday for half an hour, and so far in the last 2 months, have lost 10 pounds of weight. I have some questions:

Congrats on the weight loss, my friend!

1) What is the healthy loss of weight per week I should reach for? Right now, it looks like I have been losing 1.5-2 lbs a week.

This is within the "ballpark" of healthy/or recommended rate of tissue loss.

2) Any recommendation for Tuna/ Fish recipes? I can't eat Bacon/Beef/Pork due to taste concerns.

No problems here at all. You can absolutely have a good diet without Bacon/Beef/Pork. It narrow downs your protein sources, but you can work with it.

I have been having very low carb regimen (Max 40g a day), with a protein bar post-workout and Whey Protein Powder.

How long on 40g carbohydrates per day? What are your energy levels like? Water retention like? What is your current weight as compared to your starting weight? And, lastly what prompted you to begin a low-carbohydrate (only) (40g) approach on diet?

Also, I am trying to limit the white sugars in my diet.

This is fine.

I am cutting 700 calories a day (2200 cals BMR, eating 1500 cals).

You want to adjust your calories FROM the calorie figure that includes your activities, and not from BMR.

For example:

I am as tall as you, but (much older ), and weigh less, and my BMR is 1600 approximate calories. BMR= Basal Metabolic Rate, which means If I stayed in bed all day (for 24 hours) snoring and annoying my wife, this is what I may need in calories, unless of course, she beats me with stick, and I get up and start to run , she's pretty mean. LOL.

Have you approximated the calorie figures for your amount activities? If so what are these approximated figures? My point is, these are the figures you primarily create small deficits from and not from the BMR.


Best wishes,

Chillen

 

[rupindersayal]

Hello Chillen,

Thanks for the reply. I read about the basic nutrition info on this forum and started doing low carbs just recently, and started them from today actually. Do you think it's a good idea, as I feel OK energy-wise?

Also, I used a BMR-rate calculator for my activity level too. The site said that I need 2500 cals a day for maintenance. So, may be I am cutting 1000 cals a day by this estimate? Is this still healthy, and can I go in for more cutting?

I don't have any idea about my water retention or how to calculate it. Please explain. My starting weight was 230 lbs and I lost 10.

Thanks again,

R.