So I am very discouraged because I started this 2 weeks ago today and I am only down 4 lbs.
I have cut out bad foods out of my diet and I have been eating clean.
I am 432lbs now but shouldn't I have lost more than this ?
I have been lifting weights at the gym and doing cardio everyday.
It's really hard to stick with something when you see results like this.
Can someone help me with my diet?
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10-18-2011, 06:36 AM #1
2 Weeks only 4 lbs ? I started at 436
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10-18-2011, 06:48 AM #2
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10-18-2011, 06:48 AM #3
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10-18-2011, 06:51 AM #4
Define eating clean.
2000 calories from McDonalds is the same as 2000 calories from salad.
-1g of protein per lb of lean body mass
-0.45g of fat per lb of body weight
-fill the rest from any combination of c/p/f
-lift heavy.
-eat at a caloric deficit
If you're doing these things, you WILL lose weight.
What's your deficit?Currently cutting.
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10-18-2011, 05:26 PM #5
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10-18-2011, 05:32 PM #6
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10-18-2011, 05:34 PM #7
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10-18-2011, 05:37 PM #8
Nothing wrong with eating McDonalds. What I believe the poster was saying was calories are calories. If you mainenance calories are 3000 calories (guess) and you eat 2000 calories of Big Macs, you're going to lose 2lbs per week (1000 calorie deficit times 7 day = 7000 calories/3500 calories per pound = 2lbs)
Figure out what your maintenance is and work from there. A 500 calorie deficit per day should be a pound per week. 1000 for 2 pounds, etc.
Focus on your protein requirement of 1gm/pound of lean body mass. Get some vitamins either through veggies or a multi and take some fish oils. Structure a meal plan within your calorie requirement to suit your tastes. Its the only way you'll stick with it.
I'm down 91lbs from my highest. The easiest diets I've found were the ones I created myself. As I lost weight, my calorie requirement would decrease. I started around 2200 calories to lose 2lb/week. I'm now down to 1700 calories to lose 1.5lb/week. If you want to eat more, add cardio to make up the difference.
Once you learn how all this works, creating a plan that works for you is easy. Read the stickies and learn. You will change your life if you do!
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10-18-2011, 05:37 PM #9
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10-18-2011, 06:49 PM #10
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10-18-2011, 07:10 PM #11
- Join Date: Dec 2007
- Location: Oregon, United States
- Age: 43
- Posts: 195
- Rep Power: 477
I started out heavier than you and yes, you should have dropped more weight but water weight not fat mass. So if you dropped fat only then you are on track. Keep up the good work. If you are going the low carb route, make sure you take measurements and track your progress. Don't fixate on the scale. Post your diet up here, and lets see if we can't help you fine tune it.
I rep back 100%
IFYM crew, Keto crew, IF crew ( having breakfast at 2pm u mad )
Former 450lb+ crew, Lost 100lb+ crew
To undergo or be capable of undergoing a change in form or nature by or as if by metamorphosis.
If you ever get knocked down get the F*CK up!
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10-19-2011, 01:41 AM #12
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10-19-2011, 07:46 AM #13
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10-19-2011, 08:32 AM #14
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10-19-2011, 08:47 AM #15
Would be interesting to see what you are eating on a daily basis. I'd recommend using a tracking site such as MyfitnessPal and logging EVERYTHING you eat and drink.
It's too easy to be selective in recalling what you ate that day. TBH i would have expected a more dramatic weight loss in the 1st 2 weeks given your starting weight and your change in lifestyle. Something needs sorting. But 2lbs a week is a good start, don't be discouraged.
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10-19-2011, 08:52 AM #16
He's 6'2 and 432 pounds. He can eat a lot more than that and still lose weight and not feel like he is starving. 1800 calories sucks ass! ;P
OP, make sure you are counting calories. Try eating 2500 calories a day with around 200 grams of protein, 80-100 grams of fat, the rest a combination of whatever you want (protein, carbs,or fat) and see how you do for 3 or 4 weeks. If weight loss isn't where you want it, lower by 250 cals and keep going or add more cardio. Up to you. If you don't have a digital food scale, get one.^^Former 300+lb Crew^^
Brain Tumor Crew
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