Ok i started at 6' 2" 274lbs. i got down to 210lbs in 8 months. i got weak and im up to 225lbs. oh i quit smoking to. i want to get to 175 or 180. i know its easy and i can do it. i got the thought that i could work out and eat bad. WOW was i wrong. i lift weights 3 to 4 days a week and walk/jog 3 to 4 days a week. i lift for about 35 to 40 mins. i do 3 miles in 35 to 42 mins depending on i feel that day. i have been doing 2000 calories a day. 243g carbs 140g protein and 53g good fats. on average. i eat clean foods for the most part will this work out with the 2000 calories?

Can you give us some more detail on what you're eating? Times of meals, types of foods and quantities would be great.

I'd personally like to see you higher than 2000 given your current weight. I like to start as high as I can while making progress and decrease accordingly. Just my opinion ;)

i eat around 325 calories every 3 hours give or take 50 calories. starting at 6am 9am 12pm 3pm 6pm 8pm bed around 10:00pm everything listed is a serving size on the package.

6am
6 egg whites
1/2 serv oatmeal
KGL 1/4 serving
1/2 serv wheat germ
1 serv flax seed
Strawberries

9am
1/2 cucumber
yogurt
kgl bar

12pm
chicken barley soup (wife makes it vegies and chicken and grains)
cottage cheese
apple

3pm
burger 1/3 lb (real lean no fat)
2 piece whole wheatbread
salad
dressing 33g

6pm
milk
KGL cereal
Banana

8pm
Nectarine
weetabix cereal
1/4 serving natty p butter

just on an avrage day. i bought a cow at 42 cents a pound so i couldnt pass it up so the beef has to stay. i had the fat cut out of the burger but left it on the steaks.

i know its easy and i can do it.

I think you've got this half right.:tucool::gl:

243g carbs 140g protein and 53g good fats. on average. i eat clean foods for the most part will this work out with the 2000 calories?

I think you need more protein, and as dlegs said more calories too :)

I think you need more protein, and as dlegs said more calories too :)

I'm confused. Why would you suggest more calories for someone trying to lose weight?

I'm confused. Why would you suggest more calories for someone trying to lose weight?

If your starving your body, do you honestly expect your body to give up it's beloved fat ? You need to keep your metabolism up to kill that fat, maintain that lean mass and whatever else.
It sounds insane at first, but it really works, I was dropping 2-3lbs a week on a 2500kcal diet... And I' was only 6"2/186lbs

i eat around 325 calories every 3 hours give or take 50 calories. starting at 6am 9am 12pm 3pm 6pm 8pm bed around 10:00pm everything listed is a serving size on the package.

I don't necessarily think each meal needs to be the same number of calories (I eat more for breakfast and around my workouts for example), but if you like doing it this way, I suggest bumping it up to at least 375 cals per meal and add a meal right at bed time. That would bring you to 375x7meals = 2625. Again, I'd aim even a little higher seeing as how you weight 270lbs+. That's just my approach though - I like to start higher and decrease as I progress.

6am
6 egg whites
1/2 serv oatmeal
KGL 1/4 serving
1/2 serv wheat germ
1 serv flax seed
Strawberries

This looks pretty good. How much flax seed are you getting?

9am
1/2 cucumber
yogurt
kgl bar

I think I'd replace the bar with a protein source of some sort. I might add some healthy fat to this meal too. Does this really add up to 325 cals?:blank:

12pm
chicken barley soup (wife makes it vegies and chicken and grains)
cottage cheese
apple

Ok. How much chicken are you getting in the soup and how much cottage cheese?

3pm
burger 1/3 lb (real lean no fat)
2 piece whole wheatbread
salad
dressing 33g

Consider swapping the dressing for some olive oil or flax oil.

6pm
milk
KGL cereal
Banana

I'd swap the cereal out for a lean meat and swap the banana out for some nuts.

8pm
Nectarine
weetabix cereal
1/4 serving natty p butter

You like cereal don't you:lol: what is 1/4 serving of natural pb? Is that 1/4 of a tablespoon?:blank: If so, take the whole tablespoon and consider a second. Same as suggestions for the last meal. I'd replace the cereal with a protein source. Use some of that cow you bought:tu:

I'll add a 10pm meal here for you:

-1 cup of cottage cheese
-1-2 tbsp of natural peanut butter.

dluc gave great advice.

My 2 cents is to not do the 10pm meal and just add some calories to the other meals. However, I will say that if your going to eat that 10pm meal the one dluc outlined is a good one.

When are you doing your strength and cardio workouts?

Dluc gave you some great advice, I will say this though take in more protein and less carbs. Two things to keep in mind here, your body needs somewhere around 130g of carbs to function normally, this is why diets have low carb and high carb ( refeed days ) ... I assume. At any rate try taking in like 250g+ of protein, between 100 and 150 carb, and 40 to 50 fats. Reading this you will probably think I am insane and that there is no way to do this... however there is, and that way is protein shakes. As other members point out, Gravityhomer, they're not just for muscle heads. If you want a good diet plan which I liked, pick up this months issue of Muscle and Fitness magazine. They have an 8 week program that is pretty decent.

Some things to try::

1. Lowfat/Fat Free Cottage Cheese
2. For your 6am meal replace the oatmeal with a protein shake
3. For your 12pm meal replace your apple with tuna canned in water, and mix that into the fat free cottage cheese ( lemon juice, lemon pepper, and very little salt will make that taste great... trust me )
4. For your 3pm meal you need to replace that burger with a turkey burger, they taste the same if u plop em on a bun with all the trimmings ( ie catsup and mustard ), you can also add a slice of lowfat/ fat free cheese ( kraft makes them ), that will add another 5g of protein
5. For your 3pm meal replace the salad and dressing with a sweet potato, they are delish, dont add anything to it... it's sweet enough already, if you must drop something on it try 1 tablespoon of fat free ranch. If you get sick of sweet potatoes go for broccoli and asparagus, one cup of each.
6. At 6pm you need to eat man, that is dinner !! So drop what you are currently eating and go with a serving of mixed veggies steam, grilled or raw, and some kind of seafood ( salmon, cod, or tuna ). If you're bored add a plain baked white potato.
7. At 8pm replace the cereal with a PM Casein protein shake.
8. The 10pm meal that dluc suggests is a great idea as long as that cottage cheese is fat free. You can also do like canned fruit if you're feeling frisky instead of the PB. Just watch the sugar content of the canned fruit. And use natural PB... ussually on the top shelf and you will see the oil on top( yes you gotta mix it )

At the time of typing this here is what I have had today:


8am:
Whey Protein Shake ( 1 serving ) 2f 4c 20p
L-Glutamine 5g
Green Tea Extract
Oat/Fiber Supplement
CLA
Fish Oil Cap
Multivitamin

10am:
Nada... yea yea I know... but I am just not hungry!!

12pm
Chicken breast, grilled 10 oz 10f 0c 86p
Mixed salad greens 3 cup 0f 5c 3p
KRAFT FREE Fat Free Ranch Dressing ( 4 tbsp ) 1f 21c 0p
CLA

3pm
1 Scoop of Casein Protein 1f 2c 20p
1 Scoop of Whey Protein 2f 4c 20p

6:30pm ( Preworkout )
Pro-NOS Whey Isolate 9f 17c 42p ( spensive but good, it doesnt make me burp all through my workout which is why I have a darn shake stead of actual food )
Twinlabs Amino Fuel 0f 11c 15p

9:00pm
Microwaved sweet potato, plain nothing added 0f 45c 2p
Chicken Breast grilled 4 oz 3f 0c 33p

11:00pm
Lowfat cottage cheese 1 cup 2f 6c 28p
Deep Sea Tuna mixed in 1 can 0f 0c 42p

I go to bed at like 1 or 2 am so my meals are somewhat shifted. Anyway, point is you need to get more protein and fewer carbs.

PS: I am a software developer not a nutritionist, lol, so take what I say with a grain of salt :) And good luck, remember it takes 21 days to form a habbit an 1 day to break it. Don't do cheat meals or skip the gym EVER ! Good luck ! :tucool:

If your starving your body, do you honestly expect your body to give up it's beloved fat ? You need to keep your metabolism up to kill that fat, maintain that lean mass and whatever else.
It sounds insane at first, but it really works, I was dropping 2-3lbs a week on a 2500kcal diet... And I' was only 6"2/186lbs

I guess I was wondering because when John Stone first started out back in '03, he cut on about 1300 to 1400 calories and it seems like that worked for him.

Well I have been stuck around 188 for a couple weeks now.. so if nothing changes maybe I'll try your advice and bump my calories up from 2000 to 2200, or a little higher.. see what happens.

Thanks

I guess I was wondering because when John Stone first started out back in '03, he cut on about 1300 to 1400 calories and it seems like that worked for him.

Well I have been stuck around 188 for a couple weeks now.. so if nothing changes maybe I'll try your advice and bump my calories up from 2000 to 2200, or a little higher.. see what happens.

Thanks

http://www.johnstonefitness.com/php/faq.php#0010

I did not eat enough when I started my program, and it probably hurt my progress somewhat. I have since learned better and have adjusted my daily caloric intake accordingly. The temptation to under-eat just so you can see the scale move down faster is pure folly. Remember, you want to lose fat, NOT muscle! Under-eating is a sure-fire way to catabolize muscle. Be patient, eat right, lift weights and do cardio. The fat will come off.

Ok i started at 6' 2" 274lbs. i got down to 210lbs in 8 months. i got weak and im up to 225lbs. oh i quit smoking to. i have been doing 2000 calories a day. 243g carbs 140g protein and 53g good fats. on average. i eat clean foods for the most part will this work out with the 2000 calories?

I would switch your protein and carb numbers around. Probably more in the 275 gram range for protein.

Congrats on giving up the cigs. :tucool: