Hey guys, could use some advice.
I am 6'3" 320 lb.
I am a former football player--offensive lineman, looking to lose fat because I don't play football anymore.
I am probably the most 'in-shape' 300+ pounder you will ever meet due to football/conditioning/weight lifting.
But I would like to lean out to about 250.
The biggest change I am making is in my diet. I had to get big, and stay big to compete in football. This is a change I have made in the last two weeks, as far as eating more frequently, and eating less.
What would you suggest as far as:
How many days to do cardio.
How LONG should I do cardio ( I can easily go for an hour )
I have been lifting, but should I focus more on high reps?
AND how many days should I be lifting.
Let me know any other advice you may have
THANKS!
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Thread: New-Trying to Lose Fat
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10-14-2010, 12:48 PM #1
New-Trying to Lose Fat
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10-14-2010, 01:30 PM #2
- Join Date: Jun 2009
- Location: Vancouver, Washington, United States
- Age: 60
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EVERYTHING you need to know right there in a sticky:
http://forum.bodybuilding.com/showth...hp?t=113693871A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
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10-14-2010, 01:36 PM #3
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10-14-2010, 01:40 PM #4
- Join Date: Jun 2009
- Location: Vancouver, Washington, United States
- Age: 60
- Posts: 4,384
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What is so complicated about this?
- Workout 3 times a week with weights.
- Eat 1g protein / lb lean body mass.
- Reduce calories to lose 1-2 lbs / week.
Are you eating 1g protein/lb of lean body mass?
How many calories are you eating?
What are you eating every day? YOUR WEIGHT IS CONTROLLED BY WHAT YOU PUT IN YOUR MOUTH!A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
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10-14-2010, 01:42 PM #5
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10-14-2010, 01:43 PM #6
and also, what have i been eating during college...everything to keep my weight up as a lineman.
that's what i have changed these last two weeks and have already seen good results.
As for workout.
I am used to following 4 days of lifting and
4-5 days of cardio.
Didn't know if I needed to adjust my frequency, but I know my biggest results will come in the diet change
Thanks
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10-14-2010, 01:46 PM #7
- Join Date: Jun 2009
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That sticky really DOES address this...
1.3 Unessential Factors
Since many questions revolve around further details of cutting diets, here is a list of factors that I believe to be of insignificant effect for body composition:
- Cardio and fat burners,
- Meal timing and meal frequency,
YOUR WEIGHT IS CONTROLLED BY WHAT YOU PUT IN YOUR MOUTH.... WHAT ARE YOU PUTTING IN YOUR MOUTH EVERYDAY?
(I'm purposely being rude here...trying to drive home this point...your success or failure hinges on you understanding this)A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
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10-14-2010, 01:49 PM #8
- Join Date: Jun 2009
- Location: Vancouver, Washington, United States
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Cardio is good for your heart and lungs. And good for running up and down a football field....
It's impact on weight loss is questionable.. (I just finished running a marathon and GAINED six pounds while running 30-40 miles per week and you are 320 pounds!!!! I'm sure you did plenty of cardio in football and STILL GAINED WEIGHT).
Frankly, in regards to weight loss, it is a waste of time.A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
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10-14-2010, 01:54 PM #9
- Join Date: Jun 2009
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10-14-2010, 01:57 PM #10
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10-14-2010, 02:05 PM #11
- Join Date: Jun 2009
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At your current size you should probably target a diet of about 3,000 calories per day that includes about 300 grams of protein.
Then when the easy weight loss is over...
Shrink that diet down to about 2500 calories with 250 grams of protein.
That should take you all the way down to your goal of 250.
So....What are you eating now? How many calories? How many grams of protein?A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
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10-14-2010, 02:08 PM #12
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10-14-2010, 02:13 PM #13
- Join Date: Jun 2009
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Because of your football training I'm sure you've got an incredible base.
Just get your diet dialed in, keep weight training, and I'm sure you will be amazed to see what you look like when those layers of fat disappear.
TAKE PICTURES!!!!
And don't be surprised if you decide you want to go lower than 250......A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
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10-14-2010, 02:18 PM #14
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10-14-2010, 02:21 PM #15
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10-14-2010, 02:30 PM #16
- Join Date: Jun 2009
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LOL... REALLY.... REALLY.... THAT STICKY DOES HAVE ALL THE INFORMATION YOU COULD EVER NEED!!!
1.3 Unessential Factors
Since many questions revolve around further details of cutting diets, here is a list of factors that I believe to be of insignificant effect for body composition:
- Cardio and fat burners,
- Meal timing and meal frequency,
It doesn't matter what time you eat... Just make it part of your daily calorie/macro plan.. Many people enjoy a protein shake or cottage cheese in the evening.
You used to have a whole damn pizza, right? Certainly your doctor would agree that some cottage cheese is better than a pizza!A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
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10-14-2010, 02:32 PM #17
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10-14-2010, 02:33 PM #18
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10-14-2010, 06:55 PM #19
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10-14-2010, 07:06 PM #20
- Join Date: Jun 2009
- Location: Vancouver, Washington, United States
- Age: 60
- Posts: 4,384
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The consensus is that it is evil, but zero calories so it won't keep you from losing weight.
If that is what it takes to keep you away from ice cream, I guess we'll allow it for now.
I don't like sweetened drinks because they ruin your sense of taste. When you drink and eat that super sweet crap, you learn to think that crap is actually good. Then you lose an appreciation for the naturally sweet things that are really tasty and good for you....apples, cherries, peaches, grapefruit, etc..etc...
Sweetened drinks are evil. Eventually it would be great if you can get back to water, green tea, and coffee.A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
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10-14-2010, 07:16 PM #21
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10-14-2010, 07:30 PM #22
You and I were in similar boats. I'm a bit shorter and a bit lighter than you, but I felt like I was reading my own story from a few years back. Lots of training, good muscle mass...waayyy too much fat covering it up.
Ej gave you good advice, and that sticky is the gospel truth. Losing sweetened drinks was the A#1 thing for me to start dropping weight. Ditch them as quick as you can work yourself up to it.
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10-14-2010, 08:42 PM #23
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