Needing Some Clarification....OTR Trucker

[fattrucker]

So I've lost 72 lbs. as of the last time I was home (June 3rd). That day was also the last time I ever put a cigarette in my mouth (I willed it to happen). Unfortunately I have no clue the amount of muscle/fat that I have lost of the 72. Most of the weight was lost by cutting out Coke and no longer consuming fast food (except Subway).

Recently I have decided to take it to the next level. I purchased 10 sessions with a personal trainer at home, although it's very difficult with timing. I also purchased a 2 year membership to the gym, since my plan in the near future is to get a local driving job. Well, I am rambling so I will try and get to the point. My trainer is having me do my 30-60 minutes a day cardio in the mornings (mostly walking at a 4.0 mph clip). I keep 30 lbs dumbells in the truck and every other day I have been doing as many excercises with them that I can think of. He has me on a 30% Protein 50% Carb 20% Fat diet for a total of appx 3000 calories/day.

I guess I am just trying to see if I need to tweak the diet. I am hoping to keep most of the 197lbs. of lean mass that I have while losing most of the 137lbs. of fat. Being a trucker kind of hinders my workouts, so I am trying to do as much as possible in the back of a f*cing truck.

Thanks for any advice, recommendations or just random bullsh*t you have to offer, lol.

[The_Contrarian]

You have a BMR of 2824.12 according to http://www.bmi-calculator.net/bmr-calculator/

Have you lost any weight on 3000/day?

[fattrucker]

Well according to the BMI that my trainer did on June 2nd. My BMR was closer to 4000. So he was having me cut back 1000 cals/day to lose the 2lbs/week.

[The_Contrarian]

Originally Posted by fattrucker

Well according to the BMI that my trainer did on June 2nd. My BMR was closer to 4000. So he was having me cut back 1000 cals/day to lose the 2lbs/week.

Did he take into consideration your age? Since the ones with age specifications have better BMR estimate as BMR declines with age...

[fattrucker]

Yes it considered age. I am trying to get as much information as possible.

I know before I went to see him, I was eating somewhere in the range of 1800-2000 calories a day, and I was losing anywhere between 4-6 lbs. a week.

[The_Contrarian]

Originally Posted by fattrucker

Yes it considered age. I am trying to get as much information as possible.

I know before I went to see him, I was eating somewhere in the range of 1800-2000 calories a day, and I was losing anywhere between 4-6 lbs. a week.

Yeh, then 3,000 sounds about right considering that you will be exercising, etc.

Good idea to take some weights with you when you travel; You should also maybe consider doing some walking/short sprints here and there when you take a break in a car park...just to incorporate some cardio routines as well when you are on the move.

You seem to have things in control though since nutrition is a key factor in weight loss and eliminating fastfood and sodas will help allot. Keep your nutrition up and the additional cardio/weights should accelerate your fat loss!

I think 30% protein is a bit low, I would maybe increase this to 40% and reduce carbs to 40% as extra protein will help you

[fattrucker]

Originally Posted by The_Contrarian

Yeh, then 3,000 sounds about right considering that you will be exercising, etc.

Good idea to take some weights with you when you travel; You should also maybe consider doing some walking/short sprints here and there when you take a break in a car park...just to incorporate some cardio routines as well when you are on the move.

You seem to have things in control though since nutrition is a key factor in weight loss and eliminating fastfood and sodas will help allot. Keep your nutrition up and the additional cardio/weights should accelerate your fat loss!

I think 30% protein is a bit low, I would maybe increase this to 40% and reduce carbs to 40% as extra protein will help you

Yes I have been doing 30-45 minutes walking and slowly introducing 60 second bursts to raise my heart rate.

In regards to the 40/40/20....that is kind of what I was thinking also, thanks for the info.

[fattrucker]

Anybody else?