Any 300lb people that lost it diet advice?

[CarbonKILL]

im 19 287lb's, 5'11, and trying to get into weight for the army
i've been in a 700-900 cal defecit(sorry if i mispelled) or more according to a dietician. I work out heavy 4 day's a week. and try to run when i can or at least some type of cardio. sooo why aren't i losing weight? i might have eaten above my maintanance 4 day's out of 5 month's I started at 290?

I can say some muscular defenition in my upper body but with progress this slow I don't understand the almost NO weight diffrence.


My meals are 3 time's a day maybe a snack but usually not.

meal 1: Turkey and cheese on a lavash wrap(like wheat mixed with flax low carb) and mustard x2 cal added up to about 420

I eat that 3 times a day maybe a snack like nut's but i usually don't EVER go over 1,500-1,700 calories.

Some one help me my guess is on the diet but I really need to start losing weight even with my muscle gains shouldn't i be dropping? my waist hasn't changed.

[ryo1549]

Have you tried a Keto style diet?

[tnguyen8485]

its your diet, and you are not eating enough for your weight, 1 and its really not the best by any means

imo eat more frequently. feed yourself every 3hrs. dont have carbs past 5pm, unless you are trying to bulk.

how much turkey? you need to eat atleast 1-1.5g protein/lb

fat, try to stick to good fat such as olive oil, nuts, etc..

[CarbonKILL]

Originally Posted by ryo1549

Have you tried a Keto style diet?

I did for a couple weeks just couldn't work it out well im to the point were im just about to go on a diet of like 2 cans of tuna a day and an e/c stack and starve it I just don't understand why i'm not losing while keeping or gaining a little muscle.

[Clive Jones]

Originally Posted by CarbonKILL

im 19 287lb's, 5'11, and trying to get into weight for the army
i've been in a 700-900 cal defecit(sorry if i mispelled) or more according to a dietician. I work out heavy 4 day's a week. and try to run when i can or at least some type of cardio. sooo why aren't i losing weight? i might have eaten above my maintanance 4 day's out of 5 month's I started at 290?

I can say some muscular defenition in my upper body but with progress this slow I don't understand the almost NO weight diffrence.


My meals are 3 time's a day maybe a snack but usually not.

meal 1: Turkey and cheese on a lavash wrap(like wheat mixed with flax low carb) and mustard x2 cal added up to about 420

I eat that 3 times a day maybe a snack like nut's but i usually don't EVER go over 1,500-1,700 calories.

Some one help me my guess is on the diet but I really need to start losing weight even with my muscle gains shouldn't i be dropping? my waist hasn't changed.

1500-1700 calories is a calorie intake for a 150lb woman who is active.

You need to consume 3000-3200 calories/day if you weight 287lbs.
Your starving your body and your metabolism is DEAD. plain and simple.

Consume approx. 530 calories every 3 1/2 hours. Perform cardio with a mix of HIIT, endurance training and brisk walking uphill for 30-40 min/day 5 days a week, take 1 full rest off from all activity, get 8 hrs sleep a night, drink 130oz a water per day.

get it done.

your body is dead, and not burning any calories, your burning off whatever your eating slowly because your TOO deficient but not to the point of starvation anorexia. Your teasing your body ,and telling it to maintain. your gaining no muscle and using it as energy most likely. fat is reserved always unless done right

[CarbonKILL]

Originally Posted by Clive Jones

1500-1700 calories is a calorie intake for a 150lb woman who is active.

You need to consume 3000-3200 calories/day if you weight 287lbs.
Your starving your body and your metabolism is DEAD. plain and simple.

Consume approx. 530 calories every 3 1/2 hours. Perform cardio with a mix of HIIT, endurance training and brisk walking uphill for 30-40 min/day 5 days a week, take 1 full rest off from all activity, get 8 hrs sleep a night, drink 130oz a water per day.

get it done.

your body is dead, and not burning any calories, your burning off whatever your eating slowly because your TOO deficient but not to the point of starvation anorexia. Your teasing your body ,and telling it to maintain. your gaining no muscle and using it as energy most likely. fat is reserved always unless done right

Hmmm this makes sense the nutritionist i talked to for said for me to lose 1-2lb's a week i'd have to eat around 2,100 calories if i didn't change my life...so with me lifting and doing cardio alot would that equal out to needing more food?

[bifodus]

If you're not losing weight, the chances are that you're overestimating your caloric maintenance. It's physically impossible to not lose weight if you burn more than you consume, excluding the possibility that your body isn't accumulating excess non-burnables such as water.

I recommend slowly reducing your caloric intake a bit further, and follow certain steps to eliminate bloating.

Edit: And I know you're already at a low caloric intake, but you need to look at it with a bit more scrutiny, since it doesn't make much sense that no weight loss follows from such low calories. Bloating might be the key here. Get rid of as much salt as you can, and drink a lot of water.

[iambo]

Originally Posted by CarbonKILL

Hmmm this makes sense the nutritionist i talked to for said for me to lose 1-2lb's a week i'd have to eat around 2,100 calories if i didn't change my life...so with me lifting and doing cardio alot would that equal out to needing more food?

exactly, using your body for more work means it's going to need more fuel. If you were eating w/ a calorie deficit already, then tossed in 3-4 days of some heavy lifint + cardio your going to put yourself way to far into deficit and into starvation mode.
so just like the other guys said, more calories! You'll be happier b/c you wont be hungry and you'll be dropping fat at the same time

[CarbonKILL]

Originally Posted by iambo

exactly, using your body for more work means it's going to need more fuel. If you were eating w/ a calorie deficit already, then tossed in 3-4 days of some heavy lifint + cardio your going to put yourself way to far into deficit and into starvation mode.
so just like the other guys said, more calories! You'll be happier b/c you wont be hungry and you'll be dropping fat at the same time

I get it but i'm under the understanding that if your in a defecit(large or small) you'll still lose wait if my maintanance is 3,000 cal's around their is eating way under mean less weight loss? i'm just trying to understand someone want to explain? please

[Clive Jones]

Originally Posted by CarbonKILL

Hmmm this makes sense the nutritionist i talked to for said for me to lose 1-2lb's a week i'd have to eat around 2,100 calories if i didn't change my life...so with me lifting and doing cardio alot would that equal out to needing more food?

no offense to you or nutritionist but ive spoken to dozens of Drs and dietitians..whatever, most of them dont have a clue. They go by their science books and their college training and whatever, when in reality they havent done it, they havent helped people change their lifestyles. all they do it outline a basic nutrition plan:

eat healthier
dont eat donuts
be more active

it doesnt mean **** in the real world.
listen to my guidelines above and you will drop

2100 is probably what they est. as your Basal Metabolic Rate ...even though someone your size is closer to 2600-2800 calories. When your ACTIVE, your body will speed your metabolism up, however, you need to balance this with a steady diet and when you dont, your body senses a deficiency in calories coming in, therefore in return, will slow your metabolism back down, hence not burning calories to lose weight., So you can either..

eat 500 calories/day and really starve yourself, lose muscle and fat, feel like ****, be tired, have headaches, extremely loose skin over time... or

you can eat healthy, exercise and burn body fat while building muscle, look and feel better.

u choose.

Everytime you eat, your metabolism is boosted. If your very active and eating enough to give a consistent boost in metabolism and tell your body, I will give you food every 3-4 hours, it will become more efficient in burning calories. If you choose to starve, everything will slow down and shutdown. processing, utilizing, recovering will all be decreased

[Clive Jones]

calories in does not equal calories out

it is not as simple as, eat less to lose weight

that only works someone who is constantly gaining weight from over eating.

Hell, someone can eat just one meal per day at night before they go to sleep of 500 calories and gain fat and become obese



do as I said above if you want real results

[Clive Jones]

By eating consistent calories every 3-4 hours, your keeping your metabolism REVVED UP.

The calorie range I gave you is more realistic and approx 15-20% under your maintenance which is more than enough, anymore than this and your slowing everything down

now, your body is revved up, you weight train and your cardio and you will burn excessive calories in addition to your deficient calorie intake

you can drop safely 3-5lbs every week

**every 10lbs lost, re-evaluate calorie intake by 100-200 calories

[CarbonKILL]

Originally Posted by Clive Jones

By eating consistent calories every 3-4 hours, your keeping your metabolism REVVED UP.

The calorie range I gave you is more realistic and approx 15-20% under your maintenance which is more than enough, anymore than this and your slowing everything down

now, your body is revved up, you weight train and your cardio and you will burn excessive calories in addition to your deficient calorie intake

you can drop safely 3-5lbs every week

**every 10lbs lost, re-evaluate calorie intake by 100-200 calories

Thank you that make's alot of sense based on what i'm reading i need 5-6 meals a day and what are your suggestions on calorie's i should intake? guess wise being experianced you prob have a better idea.

[Clive Jones]

Originally Posted by CarbonKILL

Thank you that make's alot of sense based on what i'm reading i need 5-6 meals a day and what are your suggestions on calorie's i should intake? guess wise being experianced you prob have a better idea.

I see clientele and people in your situation everyday and nobody seems to get it or want to do it. All I hear is, "well how come 2 yrs ago I lost so much weight doing this but now I cant..." I tell them, you've been doing "this" for the past 6 months and havent lost 1lb. OBVIOUSLY that is not working, so stop asking that dumb ****ing question and do what I ask please lol

I've helped dozens lose weight. So yes, its from experience.

[Spartanmike1000]

People on the show "the biggest loser", lose alot of weight. the diet of 3000+ a day for someone of 287 is ridiculously high for weight loss. 2 weeks ago i was at 290, and i'm at 278 right now. I was at a 3000 cal a day intake for over a month and gained 5 lbs, and i workout hard everyday, lots of cardio, lots of lifting. I was barely able to get 3000 calories down a day without puking. i just couldn't eat that much. so was i weird? no, the food is more filling when it is healthy, and so was i doomed to never lose weight because i couldn't eat enough food? that's stupid. so i dropped it down to 2300 for a few days, then to 2100, now i'm at 1950 and holding there. i'm never full, but i'm never starving. for a person at 287, or 290 like i was, it's ridiculous to think that your body will go into "starvation" mode. starvation mode is for people that need to lose 20lbs or less, they have to worry about not getting enough food and treading that fine line between eating to much, and not enough. at 287, your body has plenty of fat to chew on if it thinks it is not getting enough from your food intake. your body won't go into starvation mode because it doesn't need to, that's why it stored that fat in the first place. keep a food log, i suggest joining myfitnesspal.com. it's free and it keeps you honest by telling you exactly how many calories you're eating a day, and then you add in your workout and calories burned, and bingo, it shows you your deficit. don't worry about starvation mode. if you need more advice just msg me on here or email me at powermike1000@yahoo.com. i understand it is hard to lose weight and it seems impossible at times. but this has worked for me so far, it took me 2 months to get it just right, but now i'm losing weight pretty rapidly, b/c at 290, i have alot to lose. p.s. the biggest loser coaches take the contestants weight, and multiply it by 6, and that is their caloric intake a day for weight loss. you can multiply it by 7, but they do it by 6 for faster results.

[Spartanmike1000]

P.S. i eat breakfast at 8 am and don't eat after 6, so every 2 hours i eat something. all healthy, no cheating. and 3000 calories a day is not good enough to lose weight. atleast it wasn't for me, i gained 5 pounds in a month eating exactly 3000 cals a day with 50% protein, 30% carbs and 20% fats. eat around 2000-2300 calories a day and you will lose weight, but make your workouts intense, get a heart rate monitor that counts calories burned and keep a journal or use myfitnesspal.com like i do. it works.

[Clive Jones]

Originally Posted by Spartanmike1000

People on the show "the biggest loser", lose alot of weight. the diet of 3000+ a day for someone of 287 is ridiculously high for weight loss. 2 weeks ago i was at 290, and i'm at 278 right now. I was at a 3000 cal a day intake for over a month and gained 5 lbs, and i workout hard everyday, lots of cardio, lots of lifting. I was barely able to get 3000 calories down a day without puking. i just couldn't eat that much. so was i weird? no, the food is more filling when it is healthy, and so was i doomed to never lose weight because i couldn't eat enough food? that's stupid. so i dropped it down to 2300 for a few days, then to 2100, now i'm at 1950 and holding there. i'm never full, but i'm never starving. for a person at 287, or 290 like i was, it's ridiculous to think that your body will go into "starvation" mode. starvation mode is for people that need to lose 20lbs or less, they have to worry about not getting enough food and treading that fine line between eating to much, and not enough. at 287, your body has plenty of fat to chew on if it thinks it is not getting enough from your food intake. your body won't go into starvation mode because it doesn't need to, that's why it stored that fat in the first place. keep a food log, i suggest joining myfitnesspal.com. it's free and it keeps you honest by telling you exactly how many calories you're eating a day, and then you add in your workout and calories burned, and bingo, it shows you your deficit. don't worry about starvation mode. if you need more advice just msg me on here or email me at powermike1000@yahoo.com. i understand it is hard to lose weight and it seems impossible at times. but this has worked for me so far, it took me 2 months to get it just right, but now i'm losing weight pretty rapidly, b/c at 290, i have alot to lose. p.s. the biggest loser coaches take the contestants weight, and multiply it by 6, and that is their caloric intake a day for weight loss. you can multiply it by 7, but they do it by 6 for faster results.

If you recall the father/son duo and the father BUSTED HIS ASS all week and lost ZERO. It was ZERO'd out and he lost not even an ounce. Guess what trainer bob told him?

EAT MORE.

the following week, he dropped 12lbs!

That show is unrealistic to the general public, They exercise all day everyday and have trainers on them 24-7 and chefs cooking healthy for them.

I've trained dozens and dozens of people and those who decide to drop their calories insanely low do not lose weight. It does not happen. A great example is this one person who weight 268lbs, He has been eating 1800-2000 calories/day for 3-4 months and doing 3-5 days of cardio plus weights. Guess what? He is still 268lbs. At one time when he followed my instruction, I had him down to 230lbs and since he stopped listening, he stopped losing and now because he is restricting himself too much by 1000 calories+, and he binges sometimes, he put back on 25-30lbs of body fat.

The kid has already been restricting a ton and hasnt lost any weight, therefore anything you just said is void, sorry.


I currently weigh 180lbs and consume 2800-3200 and can still lose weight, granted my body composition is different than his and my goals are different

He should not be eating 2000 calories, its too low. Fat will be reserved last. His body is slowing down on 1500-1700 calories, its using up what he eats, muscle and then fat, he is not losing weight, he needs metabolism on his side. No offense to you man, but if your 290lbs, you obv. at one point were eating 3000+ calories/day. That is not that much food at all. I can put down 5000 easily in a day if I needed too (3 slices of pizza = 1,000 calories+ or 2 peanut butter sandwiches and protein shake = 1,000+ calories) I speak from experience, expertise and running 2 successful health related businesses

Being in a stage of obesity already tells us his metabolism is SLOW and his body processes nutrients not so well

[Clive Jones]

Your nutrition should consist of 6 small meals/day spread out by 3-4 hours
No direct carbohydrate sources within 3 hrs of sleeping
High protein, drink shakes pre and post workout and before bed
1-2 servings nuts/day
lots of dark green veggies
tons of water
complex carbs ( sweet potato, oatmeal)

[Malkira]

Originally Posted by Clive Jones

If you recall the father/son duo and the father BUSTED HIS ASS all week and lost ZERO. It was ZERO'd out and he lost not even an ounce. Guess what trainer bob told him?

EAT MORE.

the following week, he dropped 12lbs!

Much like Spartanmike, at 300lbs, if I eat over 300lbs calories I gain weight regardless of activity level. I'm doing cardio every morning before I eat, and lifting heavy 3 days a week. I am cutting back to 2500 on lifting days, less on off days to see if my losses pick up again.

[CarbonKILL]

Originally Posted by Clive Jones

Your nutrition should consist of 6 small meals/day spread out by 3-4 hours
No direct carbohydrate sources within 3 hrs of sleeping
High protein, drink shakes pre and post workout and before bed
1-2 servings nuts/day
lots of dark green veggies
tons of water
complex carbs ( sweet potato, oatmeal)

I will try this out and i'm going to hit 2,500 or around there, I just can't feel good about eating almost three i'll try this out and get back to you do you think i might p.m. you with questions? i know you prob won't want to be bothered but i've been at this for awhile and not losing so you could feel my frustration.

[ticork]

I went from 355lbs to 215lbs in 14 months. I also got a lot stronger while cutting fat. Strict diet days consisted of 1300-1800cals depending on daily activity. Breakfast was Kashi cereal or 3 eggs & 2 whites. Carbs only in the AM for the most part..sometimes not at all.. Rest of the day was chicken, gator, turkey, fish, salad, veggies. Cheat meal days couple times a week..ground beef, steak, olive oil, nuts, hummus and natty pb/banana (1800-2400cals). Results would of been better but I drank a lot of beer/alcohol some weekends then pigged out(3000-3500cals).

Drank 1.5-2 gallons of water/day. Cut out refined sugar/starches. This is very important for fat loss.

Hit the weights heavy and warehouse work(job), swam, elliptical, jogs, basketball and jump rope for cardio. I also cycled ECA stack, Mitotropin and Lean Xtreme the past few months which helped a bit. Daily fish oil. Multi-vitamin was GNC's Mega Men vitapak then switched to NOW Adam. Now I'm taking Orange Triad.

Pre-workout - USPLabs Jacked, or Shock Therapy along with Purple Wrath
Intra - Purple Wrath
Post-workout - 1 whey shake/day 40g protein - ON's Pro Complex

Any questions..PM me.

[cmar1974]

Originally Posted by Clive Jones

If you recall the father/son duo and the father BUSTED HIS ASS all week and lost ZERO. It was ZERO'd out and he lost not even an ounce. Guess what trainer bob told him?

EAT MORE.

the following week, he dropped 12lbs!

That show is unrealistic to the general public, They exercise all day everyday and have trainers on them 24-7 and chefs cooking healthy for them.

I've trained dozens and dozens of people and those who decide to drop their calories insanely low do not lose weight. It does not happen. A great example is this one person who weight 268lbs, He has been eating 1800-2000 calories/day for 3-4 months and doing 3-5 days of cardio plus weights. Guess what? He is still 268lbs. At one time when he followed my instruction, I had him down to 230lbs and since he stopped listening, he stopped losing and now because he is restricting himself too much by 1000 calories+, and he binges sometimes, he put back on 25-30lbs of body fat.

The kid has already been restricting a ton and hasnt lost any weight, therefore anything you just said is void, sorry.


I currently weigh 180lbs and consume 2800-3200 and can still lose weight, granted my body composition is different than his and my goals are different

He should not be eating 2000 calories, its too low. Fat will be reserved last. His body is slowing down on 1500-1700 calories, its using up what he eats, muscle and then fat, he is not losing weight, he needs metabolism on his side. No offense to you man, but if your 290lbs, you obv. at one point were eating 3000+ calories/day. That is not that much food at all. I can put down 5000 easily in a day if I needed too (3 slices of pizza = 1,000 calories+ or 2 peanut butter sandwiches and protein shake = 1,000+ calories) I speak from experience, expertise and running 2 successful health related businesses

Being in a stage of obesity already tells us his metabolism is SLOW and his body processes nutrients not so well

is there a particular formula you use for calories needed? i see some people calculate a certain number times body weight. like 12 x BW and such.

[Clive Jones]

Originally Posted by cmar1974

is there a particular formula you use for calories needed? i see some people calculate a certain number times body weight. like 12 x BW and such.

The majority of my clientele want to drop body fat, build muscle. like we all do, however depending on your training, type of cardio and nutrition will yield different results. It all has to be taken into account and entirely dependent on your goal

I have several women clients in their mid 50's who can bang out 20-30 pushups from their toes and sprint on a treadmill at 7.0-9.0mph with ease, and can deadlift/squat close to their body weight for sets, for examples of people who follow my instruction.

However, my notions are NOT set in stone, I do not know everything, and everyone is different. I am speaking solely from experience and knowledge in my field. What may work for them may not work for all, but so far, I have close to a 100% success rate.

I typically base everything on BMR, add in activity levels and deduct from there. Different for everyone, dependent on goals. A rough estimate would be something like bodyweight x 11-13 for weight loss, bodyweight x 15-17 for maintence, and bodyweight x 17-21 for gaining

*However, those numbers can change when the actual weight training and cardio programs come into play. I adjust every week as I deem necessary for certain individuals. The persons fitness level is partly the most important thing to take into consideration, as well as their body composition (body fat %) and how long have then been 'dieting' and losing weight and if they have hit plateaus or not. It all comes into play.

[cmar1974]

Originally Posted by Clive Jones

The majority of my clientele want to drop body fat, build muscle. like we all do, however depending on your training, type of cardio and nutrition will yield different results. It all has to be taken into account and entirely dependent on your goal

I have several women clients in their mid 50's who can bang out 20-30 pushups from their toes and sprint on a treadmill at 7.0-9.0mph with ease, and can deadlift/squat close to their body weight for sets, for examples of people who follow my instruction.

However, my notions are NOT set in stone, I do not know everything, and everyone is different. I am speaking solely from experience and knowledge in my field. What may work for them may not work for all, but so far, I have close to a 100% success rate.

I typically base everything on BMR, add in activity levels and deduct from there. Different for everyone, dependent on goals. A rough estimate would be something like bodyweight x 11-13 for weight loss, bodyweight x 15-17 for maintence, and bodyweight x 17-21 for gaining

*However, those numbers can change when the actual weight training and cardio programs come into play. I adjust every week as I deem necessary for certain individuals. The persons fitness level is partly the most important thing to take into consideration, as well as their body composition (body fat %) and how long have then been 'dieting' and losing weight and if they have hit plateaus or not. It all comes into play.

After failure at keto i am going to try something new. Something that did work is last year I was working with a personal trainer and didnt really count calories just ate lots of protein, lifted 3 times a week and cardio 20 minutes here and there during the week.

So, I am thinking I should go back to the same program. My goal is to lose BF and gain muscle, I understand may not be possible but preserve muscle and lose the fat.

I am lifting 3 times a week about 40-50 minutes each time and walk 50min 4 times a week......considering throwing a spin class in twice a week too.

So, with that in mind, I am assuming I should go with BWx12 however that is a good bit of exercise so I am not sure if that would be too little calories.

[CarbonKILL]

I'm starting today i'll try and get my cals up and should i keep my carbs lower? or will it make a diffrence?

[Amandarose531]

Originally Posted by tnguyen8485

dont have carbs past 5pm,

WTF WHO DOES THIS.

At your weight, counting your calories and eating sensibly will allow you to drop weight.

It's about eating enough, and eating healthier options, i.e. celery/PB over rice krispies - although a highly delicious snack.


While i'll say I generally eat the most of my carbs during the day and around my workout eating them after 5pm wont turn you into a werewolf, I actually much enjoy a cottage cheese pre bed snack.

[lsu10yearplan]

i would say go light with your lifting for a little while and up your cardio. when i was in highschool i lost around 50 pounds while wrestling and that was from doing a ton of cardio and light lifting. I put on a lot of weight right out of high school bc of poor diet and drinking and going out too much. I started back on my diet in january and was around 326 when i started. I run at least 2 miles a day and incorporate some type of lifting into it with some type of abs and stretching. Im down to 285 now and would be lower but i slacked off with my diet the last two weeks. Before then i was eating high protein foods and keeping my carbs in the morning or lunch. I would definately up your cardio tho bc im sure the army will have a high cardio regiment

[ticork]

Originally Posted by lsu10yearplan

i would say go light with your lifting

i have to disagree with this

[lsu10yearplan]

Originally Posted by ticork

i have to disagree with this

depends on how much time he has to cut this weight, if he has a long period of time i would say keep lifting heavy but if its a short period of time i would focus on the cardio aspect. personally it is hard for me to lose weight when i lift heavy, it may be different for others. im cutting right now and once i reach my goal im going to start lifting heavy again.

[Clive Jones]

Originally Posted by Amandarose531

WTF WHO DOES THIS.

At your weight, counting your calories and eating sensibly will allow you to drop weight.

It's about eating enough, and eating healthier options, i.e. celery/PB over rice krispies - although a highly delicious snack.


While i'll say I generally eat the most of my carbs during the day and around my workout eating them after 5pm wont turn you into a werewolf, I actually much enjoy a cottage cheese pre bed snack.

80% of direct carb sources should be surrounding workouts (2-3 hrs before/after), the rest is typically first in morning and an hour post workout, otherwise, high fiber green veggies or blueberries should be only other carbs at night

and FYI... cottage cheese is a protein source, not carbs. How you phrased that last statement made it seem like eating carbs at night is no big deal and that u love CC before bed, implying its a carb

and carbs at night are unneeded and it isnt about.."Will they hurt me?" its more like.."Will they help me" is the right question to ask

eating 1 chocolate bar a day wont hurt u at all, but it sure as hell wont help