Critique my weight loss methods

rehughe · 04-23-2009, 12:23 PM

Hey guys...just looking for some suggestions on where I can improve! Little background...was not feeling happy with myself anymore in Dec 08, I weighed myself and the scale said 287lbs....absolutely pathetic. I have been working out and dieting since and am now down to about 240lbs. So I still have quite a bit of work to do, but I've made great progress and feel great about it!

My workout routine:

Cardio: 4-6 times a week, jog between 3-5 miles.
Lifting: 4-5 times a week

Diet:

Breakfast: Bowl of oatmeal or protein bar if I'm on the run
Lunch: Small salad, protein shake (51g protein), and 10g creatine
Dinner: Usually a salad with a chicken breast, or a turkey sandwich on wheat bread.

So far this method has worked...like I said, I've lost almost 50lbs in less than 5 months. But where do you see room for improvement, specifically in the diet?

BorisBoris · 04-23-2009, 12:26 PM

Are you lifting heavy? Seems like you are doing a ton of cardio

Danzig747 · 04-23-2009, 12:31 PM

congrats on the loss man!

I would eat more if I were you. Try to stick to 6 meals a day, get 1g of protein per pound, watch the carbs at night (eat most of them during the day to burn off). An example of what I eat in a day is...

meal 1: 2 pieces of whole grain toast, 2 eggs, glass of skim milk
meal 2: nuts and maybe some cheese or something like trail mix
meal 3: pb and j
meal 4: tuna fish, melted slice of 2% cheese on top....WORKOUT....whey protein shake with skim milk
meal 5: dinner.....usually chicken/fish...with a veggie
meal 6: protein shake with some pb

I eat about 2400-2500 cals a day

little1337 · 04-23-2009, 12:59 PM

3 meals?

First mistake...

goodfella0729 · 04-23-2009, 01:06 PM

yea it doesnt look like you are getting enough calories or protein for your size. do you have an estimate of how many cals you are eating on an average day?

rehughe · 04-23-2009, 02:36 PM

Thanks for the input guys. I was afraid I might be consuming too few calories and not enough protein. I'm probably coming in around 1,500 - 1,800 calories a day and probably 125-150g of protein a day. I am lifting pretty heavy...and def doing a good amount of cardio.

I work 10 hour days in an office...so its tough to eat 5 meals a day...which is why I'm currently only eating 3.

bigred4wvu · 04-23-2009, 02:49 PM

sneak in some protein shakes for your meals between breakfast, lunch, and dinner. THis will add protein and calories to help you build muscle and lose weight faster.

With that huge a calorie deficit at 240lbs, sooner than later you will hit a wall or your body will start using muscle to get enough cals.

goodfella0729 · 04-23-2009, 04:04 PM

Quote:

Originally Posted by bigred4wvu

sneak in some protein shakes for your meals between breakfast, lunch, and dinner. THis will add protein and calories to help you build muscle and lose weight faster.

With that huge a calorie deficit at 240lbs, sooner than later you will hit a wall or your body will start using muscle to get enough cals.

this.

add 2 protein shakes a day and it will up your cals and protein intake.