Hey every one. I've been on this formu for a while now and I'm having trouble losing weight. I finally decided to ask for help (even though its in my nature not to) I would apreciate any of your comments/questions.


I'm a 26 year old male 6'3" 213lbs 22% body fat (according to a Tanita scale)

What should my diet look like (meaning total calories and macronutrients)

Currently I've been eating to around 1300 cals a day, running on the treadmill 5 days a week and the weight stoped falling. I know its pretty low but I don't want to eat more because I gain weight very easily. Some people are "hardgainers" I'm an "easygainer"

Thanks in advance guys.

Yikes!

Well you have probably destroyed your metabolism, and you need to build it back up!

The way to do that is to
a) INCREASE your Calories to about 2500 a day, in your case. CLEAN calories not junk food. Lots of veggies, no refined products or added sugar.
b) STOP running on a treadmill 5 days a week, you are burning your muscle off which burns off your ability to burn calories which makes you fat!
c) LIFT WEIGHTS, lots of them, heavy ones.

I know you think that by eating more and running less you are gaining weight, but what will REALLY happen is your metabolism will improve so you'll burn more total calories with less work!

If you continue on your current path, you will eventually burn out, get to a point where you can't run anymore or eat any less, give up, and absolutely BALOON to some huge size because you'll have no muscle to fuel your metabolism!

-Allen

AKM is totally correct.
Do what he said. You won't regret it.

Cardio is great, but lifting will help you burn fat AND keep muscle on. Do both in the proper proportions, and you will have good results.

Here is a reply from a different board that explains it better then I did.

You HAVE to get this through your head or you will never achieve the goals you want.

FROM LIFEQUEST AT BB.COM
"Alright…this seems to come up again and again so I’m going to write a very detailed explanation as to why starving yourself is HORRIBLE!! Some of this is from post #35 in my journal about plateau breaking.

(THIS IS VERY IMPORTANT YOU NEED TO UNDERSTAND THIS POINT!!!!!)

The body is designed to hold fat at all costs. From the bodies point of view there is no down side to fat…fatter=survive longer.

If you are in to high a calorie deficit the body immediately compensates by losing muscle.(re-read this…again and again until you get it)

The reason for this is because the more muscle your body disposes of the less calories it needs to survive later. Each lbs of muscle needs 50 cals a day just to be maintained where fat need almost none. It makes much more sense for the body to lose muscle when it’s starving and save the fat for as long as possible.

That way the fat isn’t being used to support needless muscle. (does this fact sink in…THINK ABOUT IT!!)

(DO NOT CUT CALORIES TO LOW BECAUSE YOU ARE IMPATIENT AND THINK LESS CALS=MORE FAT LOSS THIS IS JUST NOT TRUE SO DON’T BE A FOOL!!!)

So lets say you don’t listen to me. You continue on your path of ultra hard cardio mixed with horribly low cals. You lose 20 lbs…YAAAY!!! Most likely 12-15 of that is muscle and the rest is fat and water. Now by losing 12 lbs of muscle you automatically lower your metabolism by 50x12 =600 cals per day. Meaning your body would be burning 600 cals per day less just sitting there then before you started. Think about it…so now when you start eating normal again you balloon up in weight all, fat and water, panic and stop eating again, and this vicious cycle perpetuates itself. Also when you starve yourself you end up looking like a smaller version of yourself. The body fat % remains about the same but the body gets smaller…it looks strange. Now if you had been patient and eaten right, used a weight program and a reasonable amount of cardio. You would lose about 1-2 lbs per week and keep your precious muscle, look and feel better, and not be miserably hungry and tiered.

You say you eat 1200 cals a day and burn the same…first off I have to commend you on your effort because that is A LOT of work…but I might as well give you a gun so that you can shoot yourself in the foot and stop destroying your body any further. I eat about 2600 cals a day and burn about 1000…and this in general is waaaaay to low but I’m a meso-endomorph and my body responds well to this. Essentially you are eating nothing…as far as your body’s concerned you are not eating any food all day(since you burn as much as you eat). Most of the weight loss you see is your body freaking out and saying to itself…”quick evacuate all muscle NOW we are starving and can’t afford to support that crap!!!” I would venture to say if your not careful you will develop an eating disorder(if you haven’t already). You have to realize food is not your enemy but your ally in weight loss. Complete protein, complex whole grain carbs and good fats ARE GREAT FOR YOU!! If you’re going to be so active you’re going to have to up your cals. Around 1800-2000 at the very least (spaced out between 6 meals all containing complete protein, complex carb, Essential fatty acids in the ratio 40/40/20). You need to start a weight resistance program, you will not get bulky so don’t use that as an excuse. The more muscle you have the faster you lose weight and the more likely you are to keep it off.

I found this by typing Starvation mode into google: I suggest you do the same until you understand what your doing:
Many people think that starving themselves will lead to fast weight loss. A starvation diet does not mean the absence of food. It means cutting the total caloric intake to less than 50% of what the body requires. The body responds by using its own reserves to provide energy, and these reserves are not just the body`s extra fat. Initially, glycogen stores are broken down for energy. Glycogen is the storage form of carbohydrate in our body. There is little glycogen available so this energy source is depleted during the first hours of starvation. When glycogen is used, water is released which is noticed as a drop in weight on the scale. These labile stores are quickly replenished when feeding is resumed which is noticed by an increase in weight.
The individual`s initial weight when starting a starvation diet will dictate to what extent fat is lost. Those individuals who are not obese (Body Mass Index (BMI) < 30) will tend to lose their lean body mass more easily and quickly than those who are obese (BMI > 30). It is dangerous for these smaller individuals to go on a starvation diet because the lean mass that is lost may come from organs such as the heart. In the 1970`s there were several deaths resulting from starvation-type diets. Death is a rare side effect, though.
The more common problem resulting from starvation-type diets is the resultant weight regain. Weight is typically regained because there has not been a change in the lifestyle that led to the original weight gain. When the starvation diet is ended, the individual returns to the same old habits. The scale will indicate the weight regain, but it will not identify the composition of the added weight. When weight is regained, it is fat. When fat replaces the muscle mass that was lost during starvation, the metabolic rate (the number of calories needed to maintain the current weight) is decreased. The frustrated individual typically initiates another starvation-type diet only to continue this cycle.
To help an individual break this cycle, begin with a diet history, and help the client make some small changes. The goal should be 4 - 6 small meals/snacks that result in a balanced intake. Also get the patient started exercising. Weight training will be important for rebuilding the lost muscle mass. Increasing muscle mass and increasing aerobic exercise will help increase the appetite appropriately. Don`t forget to help the client identify a realistic weight loss goal. That goal should never exceed 10% of initial weight in a six-month period. After six months, the client should try to maintain the loss for a few months before considering further weight loss.
Alright I’m really not trying to preach but I truly feel this needs to be beaten into someone’s who is starving themselves head until they understand. Hope this helps, good luck!!"


Hope you stop your self destruction!

-Allen

P.S.

The reason you think your an "Easygainer" is because your metabolism sucks. The reason your metabolism sucks is because you have destroyed your muscle. Answer = Build muscle.

-Allen

Everyone knows I'm an advocate for eat less rather than more. But I think 1300 is too low. I'm only 5'7" and eat around 1500 a day and have lost a ton of weight as well as build muscle. Still, instantly upping your calories to 2500 might cause you to put on alot of fat as your body adjusts to the new intake.

Maybe you should try upping your calories slowly but make sure everything you are eating is clean and healthy. Chicken breasts, brown rice, broccoli, spinach, eggs, oatmeal, yogurt, cottage cheese, fish. You may not like them at first but learn to like them. :drool:

A good macronutrient split may be 20% Fat, 30% Carbs, 50% Protein which is what I'm currently eating.

I don't know if you need to stop running. I run 3 miles 5-6 times a week and I feel great.

One thing that may help you crack that plateau in a hurry is lifting weights. If you aren't lifting at all right now I know it can seem like a big step but trust me. It makes a HUGE difference in burning fat. Still, if you don't eat more than 1300 calories a day you could lift mount everest and still not gain and muscle. :confused:

From what I have read don't consume less than 10cals for every pound per day of your desired body weight. If you exercise regularly that can be increased dramatically.

Like the previous posts state. You need muscle to have a good metabolism and on such a low calorie diet it is in effect making you weaker and eating your muscle.

Weight training is more important than cardio if I have to choose. Of course, both are best.

I'm not trying to hijack this thread, but it does relate to something I've been wondering about. Using the Katch-McArdle formula, I need 1950 calories per day to maintain my current weight. A 500 calorie deficit would land me at 1450 calories per day, and a 1000 calorie deficit puts me at 950 calories a day. (I know that women aren't supposed to go below 1200 calories a day). Consuming 1200 calories/day puts me at a 750 calorie deficit. This sounds like a safe defecit to me, but the oeverall cals are pretty low. Is that ok to do, or should I shoot higher? Thanks guys.

I'm not trying to hijack this thread, but it does relate to something I've been wondering about. Using the Katch-McArdle formula, I need 1950 calories per day to maintain my current weight. A 500 calorie deficit would land me at 1450 calories per day, and a 1000 calorie deficit puts me at 950 calories a day. (I know that women aren't supposed to go below 1200 calories a day). Consuming 1200 calories/day puts me at a 750 calorie deficit. This sounds like a safe defecit to me, but the oeverall cals are pretty low. Is that ok to do, or should I shoot higher? Thanks guys.

You should shoot higher, and aim to burn more Calories via activity rather then restrict them via diet. Also, aiming to make those Calories as "clean" as possible will help you.

-Allen

So, Euro, I posted a lot of stuff: What did you decide to do with that information?

I have a sinking feeling you didn't like the reply so decided to cut your Calories even more and up your cardio despite the evidence/advice to the contrary. Any update?

-Allen

Nice of you to explain the whole story, akm3. I can only agree on what has already been said, though he might need more carbs than protein since he runs a lot. Up the calories slowly and you will be just fine. Weight training is essential in weight loss and is highly recommended, twice a week is enough. If you like running and find it stress releaving, keep at it!
Muscle Tech's kcal calculator says 2870 kcal, of them 328g carbs, 213g protein, 78g fat for weight loss.

(Just to put things in to perspective; non-exercising 5'2 girls are recommended to eat more than you to lose weight).

Well, I'm afraid Euro must have ignored the advice and put himself in the hospital or something...What a shame.

-Allen

I've lost about 2lbs for week for the last 10 weeks (245 to 225).

I still eat a lot (avg 2,500 cals per day) but I'm eating clean.

I burn an average of 3,800 cals a day (2800 BMR and 1000 exercise).

My exercise is this: Spinning 5, 6 x's a week and lifting every 48 hours for about 20 minutes each session (each session I concentrate on one body part, ie chest one session, triceps the next, then back, then biceps, then shoulders/traps).

Any analysis? How vigorous should my weight training be? Now I am lifting moderate weight 12-15 times.

You need to build muscle.

Lift heavier weights: 6-8 reps.

Use big muscles. If you spend a day on shoulders, you are working out muscles that are approximately the size of an orange. Work your legs, chest, back and butt as hard as you can. Preferably with compound motions that work more than one group.

Cardio is good, but do it 3x/per week. Right now, you need to emphasize building some more muscle. You might gain weight this week, but once you get some more muscle on you, it will burn fat 24x7x365.

Good job with the diet. That's a great start.

Work your body smarter. Not just harder.