Need advice about my weightloss.

[Flash53]

I lost 35 lbs. so far this year. During the last 2-1/2 months my weightloss has slowed tremendously to the point I lost only 7 lbs. My weight is 299 lbs. and eat 1800 to 2000 calories a day. I eat lean protiens such as chicken, turkey, fish etc and protien shakes. I only have two veggies per day and no fruit. I do eat at subway three days a week and have a six inch turkey and have ice cream two days a week but just a cup each time. Now my question is should I eat more veggies and will it help speed up my weightloss or can the excess sodium from the subs and ice cream slow the weightloss that much to the point it is almost non existent. I weightlift 4 days a week 1/2 an hr. to 45 min at a time. I also do cardio 4 to 5 days a week and burn off 500 to 1000 cal. each day and have two days rest. Any tips will be greatly appreciated.

Thank you
Flash

[WonderPug]

The most obvious problem is that your caloric intake is dramatically too low.

What is the macronutrient composition of your diet?

[WonderPug]

cardio

The OP is already performing extreme amounts of cardio, according to his post, and his caloric intake is dangerously low. Suggesting additional cardio, as your post implies, is irresponsible.

[BTHgen]

OP, I can cut on 2000 calories and weigh 160lbs. See the problem here?

[WonderPug]

OP, have you read:

http://forum.bodybuilding.com/showth...hp?t=121703981
http://forum.bodybuilding.com/showth...hp?t=133634471
http://forum.bodybuilding.com/showth...hp?t=123915821

[Electricheadd]

I lost 35 lbs. so far this year. During the last 2-1/2 months my weightloss has slowed tremendously to the point I lost only 7 lbs. My weight is 299 lbs. and eat 1800 to 2000 calories a day. I eat lean protiens such as chicken, turkey, fish etc and protien shakes. I only have two veggies per day and no fruit. I do eat at subway three days a week and have a six inch turkey and have ice cream two days a week but just a cup each time. Now my question is should I eat more veggies and will it help speed up my weightloss or can the excess sodium from the subs and ice cream slow the weightloss that much to the point it is almost non existent. I weightlift 4 days a week 1/2 an hr. to 45 min at a time. I also do cardio 4 to 5 days a week and burn off 500 to 1000 cal. each day and have two days rest. Any tips will be greatly appreciated.

Thank you
Flash

Are you positive your counting calories correctly? Weighing your food, counting drinks, condiments and anything else you put in your mouth? My first instinct is that your missing calories somewhere. Your sample day was very low in dietary fat, have you noticed anything else, like low energy, no libido, depressed? Posting your macros would help.

[Flash53]

The most obvious problem is that your caloric intake is dramatically too low.

What is the macronutrient composition of your diet?

Breakfeast is typically 4 eggs whites 1/3 cup red peppers and 1/3cup onion, garlic, and 2 tbls of salsa, 2 sl. wheat toast, and skim milk. snack 2 tbls of peanut butter. Lunch can of tuna with 2 tbls of bq sauce on wheat bread. sun chips or pretzals. Snack protien drink with skim milk. dinner 6 oz of chicken or turkey with baked potato and broccoli and skim milk. Snack chiboni greek yougurt.

[WonderPug]

^^ What's the macronutrient composition of your food intake?

And why are you fragmenting your calories into 6 feedings, each of which seem tiny?

[PhiSig2298]

^^ What's the macronutrient composition of your food intake?

And why are you fragmenting your calories into 6 feedings, each of which seem tiny?

Pug, I bet your M,A,C,R,O & S keys are worn out...




OP, we cannot help you in any way, shape or form until you give us a detailed list of your diet & macros..



POST MACROS!!!

[Flash53]

Are you positive your counting calories correctly? Weighing your food, counting drinks, condiments and anything else you put in your mouth? My first instinct is that your missing calories somewhere. Your sample day was very low in dietary fat, have you noticed anything else, like low energy, no libido, depressed? Posting your macros would help.

Breakfeast is typically 4 eggs whites 1/3 cup red peppers and 1/3cup onion, garlic, and 2 tbls of salsa, 2 sl. wheat toast, and skim milk. snack 2 tbls of peanut butter. Lunch can of tuna with 2 tbls of bq sauce on wheat bread. sun chips or pretzals. Snack protien drink with skim milk. dinner 6 oz of chicken or turkey with baked potato and broccoli and skim milk. Snack chiboni greek yougurt. This is a typical day but there might be other food I eat to get to my 1800 to 2000 calories a day I don't drink beer or sugery soft drinks. I do have diet pepsi maybe 3 days a week 20 ounces each time. If I do have condiments I do count that in on my calories on the day. I am tired, average libido and not depressed.

[WonderPug]

^ You keep listing the food you consumed and not the macronutrient composition of said food. Please list the macronutrient composition.

[Flash53]

^^ What's the macronutrient composition of your food intake?

And why are you fragmenting your calories into 6 feedings, each of which seem tiny?

I was trying to spread the calories out to try speed up my matabolisim.

[WonderPug]

I was trying to spread the calories out to try speed up my matabolisim.

Meal frequency has no effect on net daily metabolism.

[PhiSig2298]

I was trying to spread the calories out to try speed up my matabolisim.

This is as useful as t¡ts on a boar hog...

[Electricheadd]

Breakfeast is typically 4 eggs whites 1/3 cup red peppers and 1/3cup onion, garlic, and 2 tbls of salsa, 2 sl. wheat toast, and skim milk. snack 2 tbls of peanut butter. Lunch can of tuna with 2 tbls of bq sauce on wheat bread. sun chips or pretzals. Snack protien drink with skim milk. dinner 6 oz of chicken or turkey with baked potato and broccoli and skim milk. Snack chiboni greek yougurt. This is a typical day but there might be other food I eat to get to my 1800 to 2000 calories a day I don't drink beer or sugery soft drinks. I do have diet pepsi maybe 3 days a week 20 ounces each time. If I do have condiments I do count that in on my calories on the day. I am tired, average libido and not depressed.

When we ask form your macros we want to know the protein/carb/fat content of your daily caloric intake. From a look at your sample day you look very low on fats. Here are the guidelines.

1g protein/lb of lean body mass (180g)
.4g of fat /lb of body weight (slightly less for big guys (100g))
Carbs = what's left over

The rest

[Flash53]

The most obvious problem is that your caloric intake is dramatically too low.

What is the macronutrient composition of your diet?

Sorry bud I assume a macronutrient is grams of protien, fiber, sodium etc. I heard of it before but didn't know what it meant. If it is this is it

121 grams of protien
858 mgrams of potassium
288 mgrams of Cholestoral
71 grams of sugar
3000 mgrams of sodium

[winnicandle]

I lost 35 lbs. so far this year. During the last 2-1/2 months my weightloss has slowed tremendously to the point I lost only 7 lbs. My weight is 299 lbs. and eat 1800 to 2000 calories a day. I eat lean protiens such as chicken, turkey, fish etc and protien shakes. I only have two veggies per day and no fruit. I do eat at subway three days a week and have a six inch turkey and have ice cream two days a week but just a cup each time. Now my question is should I eat more veggies and will it help speed up my weightloss or can the excess sodium from the subs and ice cream slow the weightloss that much to the point it is almost non existent. I weightlift 4 days a week 1/2 an hr. to 45 min at a time. I also do cardio 4 to 5 days a week and burn off 500 to 1000 cal. each day and have two days rest. Any tips will be greatly appreciated.

Thank you
Flash

Bet your numbers are somewhat off...

1000 calorie cardio 5X a week, lifting 4 days a week, and eating FAR to few calories?

Just does not add up.

Anyhow, weight loss is not linear..that could be a factor, but my guess is you MAY be way overestimating your exercise and underestimating your food.

Like everyone said - are you getting 1g Protein for your LBM? 100G fat?....

[WonderPug]

Sorry bud I assume a macronutrient is grams of protien, fiber, sodium etc. I heard of it before but didn't know what it meant. If it is this is it

121 grams of protien
858 grams of potassium
288 grams of Cholestoral
71 grams of suger
3000 grams of sodium

^ No.

Please list total intake of not only protein but also fat and carbs.

It's already apparent from your intake of protein that not only is your caloric deficit dangerously high, but your protein intake is also insufficient.

[Flash53]

^ No.

Please list total intake of not only protein but also fat and carbs.

It's already apparent from your intake of protein that not only is your caloric deficit dangerously high, but your protein intake is also insufficient.

66 grams of fat
251 grams of carbs

[PhiSig2298]

66 grams of fat
251 grams of carbs

Your fats are Extremely low...

[WonderPug]

66 grams of fat
251 grams of carbs

Your total caloric intake is dramatically too low, your protein intake is inadequate, you intake of dietary fat is catastrophically low, your meal patterning is likely to cause unnecessary levels of hunger while imparting no metabolic benefit whatsoever, and your level of cardio is, at best, borderline extreme.

In other words, you're going about dieting in about the worst way possible.

Please read the stickies that I linked to above (see post #5) to get a sense of how to compose a proper diet.

[Electricheadd]

Your total caloric intake is dramatically too low, your protein intake is inadequate, you intake of dietary fat is catastrophically low, your meal patterning is likely to cause unnecessary levels of hunger while imparting no metabolic benefit whatsoever, and your level of cardio is, at best, borderline extreme.

In other words, you're going about dieting in about the worst way possible.

Please read the stickies that I linked to above (see post #5) to get a sense of how to compose a proper diet.

^^^harsh^^^

Also accurate

[Flash53]

I would like to thank all of you for your help, I will change my diet up starting tommorow. You guys rock!!!

[PhiSig2298]

I would like to thank all of you for your help, I will change my diet up starting tommorow. You guys rock!!!

No Flash, YOU rock!! Glad you made this thread! Let's hope you get your diet figured out and reach your goals!!