Weight loss goals w/current caloric intake and pictures

[wkornfeld]

Hey guys, just registered because I'm becoming extremely serious about diet, exercise, and overall health. I'm currently 5'9" 230 lbs. with a stocky body type to begin with. I think I have a good frame for muscle mass but 160 lbs.(recommended for weight) I would look anorexic.

I read the first post and had a few other questions. Not so much tell me what to do as, is understanding so far somewhat correct?

At this point in time I'm trying to understand everything and take in as much information as possible. What is the right balance of where calories should come from? Protein, Carbs, Fat? What should be general caloric intake for an overall deficit of 7000 calories/wk. I've looked through some sites and currently bodybugg(to which I'm subscribed but don't own the unit) shows that I'm using about 3500 calories/day when I'm working out and that intake should be around 2500. The basic sites say BMR is at about 2050 calories a day for weight. I don't know if this is true or not just short of hiring a nutritionist and personal trainer. Unfortunately I can't afford either at this time... other questions just pertain to general exercise routines. Is current schedule a good one? Is 40 lbs. by February of next year a reasonable goal? Are there any tricks that you might recommend for keeping body from plateauing and continuing towards goals. I'm not really interested in different supplements and so on with the exception of protein powder which I would be open to taking. I have some general ideas on how to get started but I'm just confused and lost in this massive world of nutrition and exercise.

current schedule is Mon, Wed, and Fri, 45-60 min of strength/resistance training along with 20 minutes of aerobic(cardio) exercise via an elliptical, treadmill, or stationery bike. Followed by A little longer sessions of cardio on Thu and Sat. I'm currently taking in 2500 calories/day with protein's around 130g, Carbs 220g, Fat around 60g, and Fiber around 30g. Anybody here that can give me a little better direction if in fact I need it!? (I hope so)

Here is an example of diet today...

Breakfast
Maple and Brown Sugar Instant Oatmeal
0.5 Cup Nonfat Milk
Total P=9.0g Carb=46.3g Fat=2.4g Cal=242.9

AM Snack
Banana
Clif Builders Bar
Total P=21.2g Carb=57.6 g Fat=8.6 g Cal=378.6

Lunch
4 Celery Stalks
.25 Cup Hummus
Total P=5.6g Carb=13.8 g Fat=5.6 g Cal=118.6

PM Snack
Salmon Sandwich with whole wheat bread (I used mayo, big no-no and I didn't realize it. Won't make the mistake again)
Total P=27.9g Carb=59.1g Fat=48.5 g Cal=771.4

Dinner
.25 Cup Almonds, Dry Roasted, No Salt Added
1.5 Cups Low Fat Cottage Cheese, 2% Fat
Total P=54.2g Carb=19.0g Fat=24.7g Cal=511.1

Late Snack
0.5 Banana
8.0 Fl Ozs California Red Wine
Total P=1.1g Carb=19.7g Fat=0.3g Cal=254.3

Total, all meals Protein=119.0g Carb=215.5g Fat=90.1 g Cal=2276.9

I know on this one the salmon(mayonnaise) screwed me up, but It won't happen again

This is what excessive sugar does to me...

[com34x]

Are you going by Body Mass Index? Body Mass Index is a joke. So are the basic formulas that try to tell you what your BMR is. I think that certain gyms can use a machine to give you more exact numbers. I am no expert and I am just starting to learn. I do a lot of research and it seems that nobody knows for certain what is right and wrong when it comes to exercise. We have good general ideas of things but I don't think one solution will work for everyone. I would just see what feels right and eat a balanced diet and train hard. Your workout schedule seems good. I personally believe in eating more fat. Not all fat is bad.

By the way I am a little taller than you and I weigh 135 at the moment. I am in the process of setting up a training program to try and bulk up a bit. I don't look anorexic. I have enough muscle that I still look ok. Most fat is in abdominal section. Hope I helped you a bit.

[wkornfeld]

Umm... I was trying to get a basic understanding of how many calories I'm burning so I could set up caloric deficit and figure out nutrition info. Guess I should ask a PT at 24 to help me out a bit?

I only used that example to help show body type. I had a flat stomach until I was about 20 and I was 180. I haven't been 160 since probably 8th or 9th grade let alone anything under that...

[vamp]

wkornfeld, hold up there friend,

I'm 5'8" and 230 lbs and going for reduced waistline and increased muscle mass also. Your work outs seem solid but perhaps a little tweaking may help. Cut the cardio on weight days and your cardio days go HIIT.

Your calories should be closer to 3000 per day or else you will cause "starvation mode". Stay heavy weights and keep to compound lifts with freeweights.

Chances are anything below 190 for you now is too low.

Cheers

[wkornfeld]

So over the last couple of days these are some of numbers... What do you guys think. It seems like I need more carbs(300G) more protein(175-200) Less fat(40-50). Most of fat has been healthy fats minus the ribeye last night. I'm starting to take protein after workout or at least once a day for about 25g extra. Any thoughts?


Yesterday
2235 Calories
176 Grams Protein
114 Grams Fat(PB, Almonds, Tuna, beef ribeye, trimmed) prob too much for this day... didn't realize how bad beef was til I added it
120 Grams Carbs

Saturday
2300 Calories
134 Grams Protein
300 Grams Carbs
71 Grams Fat

Friday
2276 Calories
119 Grams Protein
90 Grams Fat
216 Grams Carbs

[swanso5]

- stop counting cal's
- a calorie deficit? not yet mate you'e far off worrying about that
- you ned to"

a) get your food going in correct timing, portioning etc (read the sticky "read before posting..." in this section

and

b) train harder (no aerobic cardio and then even longer cardio..search the waterbury method)

[vamp]

If you're 230 lbs eat 230 grams of protein a day.

and read the sticky!

[wkornfeld]

I read the sticky, that's why I posted. Trying to figure out if I am understanding it correctly. Apparently not since everyone is telling me to read it.

[vamp]

hey, as a thought, print it out, read it and write down the questions as you read or notes to yourself on what areas you need to improve upon for yourself. Treat it like cheat sheets for a school exam lol. Study it.

Cheers