Fat loss adventure

[Knicknock]

Hey all,

I am tired of overweight. I played football for 5 years, got upwards to 295. Last year I lost a lot of weight, I am down to about 230 now, but I did lose quite a bit of muscle and not near as much fat as I wanted. I have been researching what "diets" to do, there are so many out there I don't know which one would give me the best results. I am probably sitting at about 24% bf right now, I want to get down to at least 10-12 and I know it will take a lot of time but I honestly don't know where to start with all of this conflicting information, hell even the workouts these days are saying LOSE WEIGHT GAIN MUSCLE and they all knock on each others diets. I have counted calories before and I like that the best, the low carb...I just feel like I have no energy. I am 20 years old, work 35-45 hours a week at a bank and just got a gym membership to a gym down the street from my work.

With all of this confusing information...I really want someone to help me clear it all up. Thanks.

[Gill]

The reason there is so much conflicting data on losing weight is because there are so many ways to do so. It is ultimately trial and error because every person is different and their bodies respond to different diets in different manners.

To start off, I'd keep it simple. Restrict your daily caloric intake down to around 1900. You'll want to step it down gradually over a week or two so that you don't get hunger pangs. Try to intake a basic ratio of 40% protein/40% complex carbs/20% healthy fats. Those numbers are not static and can be adjusted slighty up or down to fit your lifestyle.

Second, plan a solid workout routine. Do you currently have any plans in this area? If so, post them as well as any other diet information you've already set in motion.

We can go as indepth as you want, but you need to do your own research and be dedicated enough to stick to it. These forums were a godsend for me and my victory against obesity. I highly suggest you open your brain up and swallow as much information as you possible can as much as possible. Read the stickies, honor the veterans of these forums and you'll have enough good advice thrown at you to succeed whatever your goals may be. It sure worked for me.

[Knicknock]

My workout plan...

monday bi's/back/abs

tuesday HIIT cardio

wednesday tri's/chest/abs

thurs HIIT cardio

friday legs/shoulders

saturday HIIT

sunday off.



My diet isn't awful, I take in around 1800 - 2k calories but as of right now they are quite a bit of carbs.

Morning - 2 cups honey nut cheerios with 1 cup skim milk
(3 hours later a handfull of trail mix, take out the M&M's)

Lunch - PP&J....not the best ingredients in the world...JIFF PP, grape jelly, white bread. I don't know if I should use milk with my protein shake or water, milk makes it taste better...but water is god's gift. It's a complex protein shake with the fast acting protein (forgot the name) and whey, so two scoops = about 52g of protein. I try and have two shakes a day.
(3 hours later a power bar)

Dinner - Usually some sort of fish, like salmon or ahi tuna, or a chicken breast with green beans and rice.

I also take a multivitamin, glutamine, and CLA

[alex3431]

im on the same path u were on bud congrats on the weightloss though i know it wasnt easy.

hopefully youll get more responses from these guys.. most know what theyre talking about

good luck man

[wweforme]

Good job with everything you have done so far and don't get frustrated with routines, eating and such, we all have been there. For a workout routine I would just read the forums and experiment with what works for you. Probably the thing you should concentrate on the most is diet. That's where you will get most of your results from. Try eating oatmeal or eggs for breakfast. I would ditch the trail mix because even that might be good and somewhat healthy it has a lot of fat in it and if you have to have PB&J try using Wheat bread with Natural PB and a Sugar Free Jelly. I would only use milk with my shake before going to bed. It hits your system faster during the day if drank with water, after/during workout. Shakes are good but food is what your body really needs. Finally, as far as your routine goes. HIIT is good but you have to work hard. Keep pushing yourself, change up the cardio and weight training every few weeks because your body adapts to it. Good luck with everything.