Dieting/weight loss and cardio tips?
 

count your calories try to eat about 2000 calories a day and eliminate soda, your body (at your weight) needs about 3000 calories to maintain your weight and 3500 calories = a pound

so 2000 calories/day in a month = 60000 instead of the 90000 you would need to maintain your weight

in a month you would lose about 8.5Lbs

I wouldn't recommend eating less than 2000 cals per day since you will start feeling weak and light headed.....

come over and count them calories for me baby

:031:

I went from 6'0" 220lbs to 172lbs in about 8 months. you can do all the cardio you want but if you still eat fattening food it wont do you any good! also drink lots and lots of water.

yup....


it is always recommend to eat 500 cals less at first . dont starve your self either .

5 small meals thru your day stop eating candy and chips.

low carbs , and if you do eat carbs get whole grains.

Gawd you're sexy with that gun on your hip!

A lot of people pass up the easy cardio things. Like one of the most basic is a jumping jack. Look up some core work outs the are simple most of the time you don't need much of anything and when you do its like bands or dumb bells.

:kiss:

thanks for all the tips guys, i drink alot of water as it is, always have, probably a gallon and a half a day id say. I gotta stop with the soda, its usually a can a day. And the chips will be hard to get off aswell.

question! anyone know how many calories i need to burn per daily work out in order to lose the most weight? with a 2k calorie a day intake.

the fast way would be cardio and reduction of carb and sugars intake. Make it a conscious decision whenever you go to eat/drink something.

or you could just join the Marine Corps. I saw doods in boot drop 50lbs

i cant join any branch of the military, disqualifying condition.

ive been eating mainly cereal, plain, no sugars added, mashed potatoes, toast, spaghetti, egg whites and bacon with toast, ive cut out ALMOST all soda, and im working on some other things.

Its a bit tough because i dont do salads, and when we travel to races we eat fast food usually 2-3 times during the course of a 2--3 day weekend, so i cant eat a salad at a restaurant, ill just throw up because it tastes disgusting to me. And today ill be at the cardinals game which ill cheat at a little bit. But im trying my best to compensate.

Ive been biking at least 3 miles per day, and the past 2 days ive done 8 miles then 6 miles respectively. My distance is getting further after each day i let my body rest.

i ride the bike at golds for 10-20 minutes for the cardio. you already know you need to watch your calorie intake cuz you obviously wanna burn as much as you can with a minimal intake. good luck and stay away from your favorite breakfast til you get to the weight you want :)

eat some chicken breasts

shit man i usually eay cereal in the morning usually honey bunches

eat a ham cheese and mayo sanwich with a multi vitiman and half a protien bar

than late on eat a peanut butter sandwich and the rest of the protien bar with a casien protien shake

and when i get off work which is usually 5 o clock so i get home at 6 pm i make a chicken breast and than go to the gym

get off from the gym than eat some carbs

That is an oddly structured diet, with some interesting food choices.

Can you elaborate on the rational about your food choices, and nutrient timing?

Bro I know you said you didnt have the money for P90X but go on craigs you can can find it there cheap. My firend got it and he used to weigh about in the 250 range and 3 months later he weighs now in the 210 range!

im not looking at bulking up at all really, im cutting, im pretty strong for a fat guy, so i know there is muscle under the fat. I just wanna expose it and get my cardio up.

Main reason...

I race quads, im on the podium ALOT in the pro-am class but never in 1st, i rarely get a first place, mainly because the guy in 2nd and/or 1st can hold a quicker pace than me for alot longer. I can keep up with anyone in my class for a lap or two, or an hour or more in a LONG race. But then i start to slow down, my cardio just ISNT there. Next season im going to switch organizations and race with people almost twice as fast, and alot of them have factory rides so all they gotta do is ride, race, and train, paid to do all that. And i wanna keep up if not beat them.

Secondary reason, my dating life SUCKS ass, and no matter how much someone says they arent shallow, there isnt a biography on me floating above my head, so if she is attracted to me its off looks. I dont like looking at me so why would some chick?

ololololol dating shallow chicks is DEFINITELY the best part about it! Whahahhahahaahh

Is your hand your girlfriend?

You are just dragging out the process by eating like you do above.

If you followed a strict, PROPERLY STRUCTURED diet you could be in shape, in fairly short order. I would guess 8 weeks, you should easily be down over 20+lbs(maybe more like 25-30), since you are a fairly high BF%, baring you have no underlying thyroid, or other metabolic issues.

I had my brother from about 255, to the mid 190's, in just over 2 months.

I would be willing to help you with a diet plan, but the question is, would it be a big waste of time? Or would you actually sack up, and follow it?

Sounds like your off to a good start...

remember you didnt get to be "overweight" in a month so dont expect to get "fit and lean" in a month...

it takes time and commitment, so stay on it and stay positive the change will happen.

I want a diet plan

Honestly, this is a very solid meal plan.


Just figure out what where your starting calories should be, and they lay it all out for you, in a fairly easy to follow fashion.

Really the key with dieting is consistency, not only in food portions/macros, but day to day.

If you are not accurately tracking your food intake(calories), it becomes hard when you stall, to know what to remove, how much to remove, etc. Also if you are not making the desired progress, it is hard to figure out WHY.

Same with cardio. If someone is calculating your calories fro example, with 3 x 30 min carido sessions a week, and you are not doing them consistently, it is difficult to know how much cardio to add, as progress slows.

Have you ever been on a low carb diet?

No I have not, im 18 and every1 tells me since im young it should be fairly easy too loose weight but the thing is I dont get dedicated because i have no plan since i change it everyday

What is your current height and weight?

5'8 190 pounds

you dont need much of a diet, im an inch taller and 20 pounds heavier, 25 in fact.

The main thing is your diet like everyone said, the second cardio. Also the more muscle your body has the faster your metabolism will be. But dont eat salads or starve yourself, because you will end up snaking the whole day since you will be hungry.

I just don't want to hit 200 unless im buff lol and well I just look fat haha

avoid the obvious fats and sugars
watch your carb intake
try to keep it around 40-60g daily
just think one piece of bread usually has around 15 carbs
eat 5 small meals daily rather than 2-3 big meals
try to calculate how many calories you burn in a day and make sure that your calorie intake is lower than your total metabolic rate for a day
you can shoot for 1500-2000 a day and adjust as needed
try doing like 100 pushups and 100 situps in the morning followed by a run
then a bike ride in the evening or something
GL