i appreciate any and all help from gary and others as well

i have been eating well for a month so and i have got my ass back in the gym but i need help with nutrition and a good work out/cardio routine for my goals

my #1 goal is to lose weight
#2 increase fitness/strength

currently 5'9 or 5'10"
200 lbs
roughly 33% body fat (need to get this test done)

i have browsed your food logs and i am interested in what you suggest in regards to nutrition

goals for calories daily?
protein/fats/carbs/fiber?

also, ideas in how i should increase fitness, both through cardio and weight training

i don't have your cell phone number anymore, if you still have mine. the number is the same.

again, thanks for all the help

much appreciated and any help will not go to waste

This post has been edited by BBQ on Tue - May 20 2014 - 15:07:01

hey bill

in order to give you proper recommendations, i would ask that you log everything that you eat for a period of 1 week and then report back
it doesnt matter what you eat, i just need to see where your caloric intake is right now
i suggest investing in a food scale that can weigh in both whole grams and ounces
also let me know in that same week snapshot if you gained or lost weight and how much
please feel free to add me on myfitnesspal as well, and go to your settings and make your diary viewable to friends

thanks!

awesome thanks let me know if this doesn't work

http://www.myfitnesspal.com/food/diary/ClanBBQ

will weigh myself at gym tomorrow

Gym doesn't have a scale apparently

194 this morning. Seems a little low will check tomorrow at the same time

I've been drinking too often. Calories would be much lower if I didn't chest a few beers here and there

Still need to invest in food scale. Been using the weights in labels too aproximate. And using measuring cup for all that apply

193.6

recommendations when I get home from work

what is your current level of physical activity? hours/days per week?
do you lift? do cardio?
do you feel like you have energy when you work out?

3 days 30 min cardio roughly 330 calories
3 days Weight lifting

Moved back home this week. Need new gym now

Not the highest energy levels when I lift

apologies, i have definitely been meaning to assess your food logs
i already have some general ideas as well

no worries i appreciate the help

this weekend i didn't really have access to my phone or anyhting, but long story short i drank 15 beers friday and saturday and ate nothing but hamburgers and hot dogs while camping lol.

back on the grind today,jumped on the scale and i was 197

Went back today and filled in my weekends meals to the best of my ability

Added oats to breakfast smoothie.

Thinking of adding egg beaters to breakfast for more protein

oats taste like shit in smoothie, need to find better way of eating those.

egg beaters are vn

i'm aiming for over 100g of protein a day atm

1 hour or more of basketball 4 days this week
diet was spot on

didn't lift, should have at least benched/deadlifted/curled with my bench in the basement but i didn't.

will do that next week, need to wait until i get full time employment again to join a gym. but i will most likely be joining a boxing gym and i want to sign up for weekly classes.

going to do some camping type stuff tomorrow, bringing chicken and other healthy foods to grill while down there. only cheat will be beer... going to not day drink instead start drinking later in the day and will stick with light beer, was thinking about maybe trying MGD 64

mgd 64 is 2.4% alcohol, so you will have to drink 2x to get the same drunk as miller light, which is around 100 calories per 12 oz can

edit: well i looked it up i guess mgd 64 is 3%, but miller light is 96 calories for 4.5%, so its basically the same calories per alcohol

This post has been edited by blackjack21 on Fri - Jun 6 2014 - 16:31:52

miller lite it is! that is my favorite light beer anyways

thanks

195.6

looking through your food journal you have a lot of days with dangerously low fat intake
too low fat will fuck with your hormone production and your libido (serious)
you could afford to keep your protein at or above 150g/day and your total calories well above 2000 on average and i bet you would still continue to lose weight consistently

for example when i was around your weight i was still adding 100-200 calories per 4 weeks from 2100 -> 2700 and still lost weight every single week

it looks like besides your binges and beer that you seem to do every weekend that you are generally eating like a pigeon/small child during the week which would explain your lethargic gym sessions

Thanks for the help.

What is the minimum grams of fat I should shoot for daily?

I can up my protein, thinking of buying those protein bars you posted about in nicks thread. Good idea?

sure, they take of fiber pretty well too
as an adult male at your height and weight i would aim for at least 50g/day
for example, 50g fat and 150g protein is 1050 calories which leaves room for at least another 1000 calories or 250g of carbs
if youre lifting and doing cardio 5 days a week then 2000 calories should still be a very deep deficit

Also. This may be an ultra dumb question but is 12-24oz of diet soda a day going to fuck with results?

no not at all
drink as much of that as you want
just aim to drink enough water so that you have 5 clear urinations/day which is usually somewhere around 2/3 your bw in ounces

Awesome. Made some "goals" on myfitnesspal to reflect above advice.

Sitting at a 1900 daily calorie goal:

53g fat
214g carb
30g from fiber
143g protein

I will up 100 calories every three weeks. Starting at 2000 in July.

I know it's lower than what you recvomend end. Can up to 2000 now if needed

iPhone typo then edit fail

run that for a week and see where your weight goes, then reassess

or dont

yeah, i fucking suck, sorry.

194 this morning.

will get back to logging food