Refinding My Fitness

[jimsrams]

Hi all, brand new member here trying to get some advice.

I'm 32 yrs old and have spent the last 10 or so years focusing on work and school, all the while packing on weight. So now school's finished, work is in a good place (office job BTW), and I've regained a focus on my health. My wife recently had gastric bypass surgery so I've taken the opportune time to change my lifestyle. In May I weighed 315 pounds at 6'2", with a solid framed body. It's now August and I'm down to 268 pounds and reaching that point where I'm really going to have to start working hard to lose each pound. I'm going through the forums (which is a lot to go through!) gaining tips, but I'm looking for any advice given where I'm at right now. I'm currently doing 30 min of cardio 4-5 days a week, specifically interval walk/run. I have a bowflex but haven't put it to use yet. My calorie intake is pretty low (maybe too low) at around 1000-1200 per day. What should I be doing? What else should I be paying attention to? Thanks in advance for the help?

 

[Nae82]

to start with, 1200 calories per day IS too low for sure. esp being male, 6'2 and 268.

second, you should look into putting together a full body weight training program.

 

[Nae82]

also, make sure you read the stickies in each section, particularly nurtition and weight training.

welcome to the forum and good luck with your goals!

congrats on the loss thus far!

 

[stingo]

I've found a full body strength routine 3x a week coupled with cardio workouts 3x a week is effective in making progress. (See The New Rules of Lifting, by Lou Schuler and Alwyn Cosgrove for details.)

Nutrition is VITALLY important - making sure you have enough calories to support your activities will help much. Also too, choose whole, natural foods as your calorie sources. I believe (just a gut feeling) that the body handles them better/easier than the processed stuff. Make sure you get enough proteins, carbs and fats - usually in a 40%/30%/30% split in terms of total caloric intake. Not every meal has to be that way, just at the end of the day that's what your totals should look like. That said, eat 5 or 6 small meals a day - that way when you're feeling hungry it will be around the time for your next meal.

Hope this helps.

 

[DEF]

to start witha, 1200 calories per day IS too low for sure. esp being male, 6'2 and 268.

Yes, yes, yes.

eat 5 or 6 small meals a day

...and yes. You've got to figure out your BRM and go down from there. So, a couple of things:

Determine your BMR here.
Then you can use Fitday under Activities to get an idea of calories burned by activity. Then you can estimate the number of calories you're actually burning each day and modify your diet accordingly (but not by dropping 1500 a day...try 500). Fitday's also good for determining the nutritional value of what you're eating.

These are broad generalizations. For more detailed info, check out this sticky or maybe this post.

I hope that helps.