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Thread: 6'3 394

  1. #1
    Registered User tsu66's Avatar
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    6'3 394

    So, a little background. I am 26 and a former college athlete. Football mainly but after my playing days concluded I did let myself go. For the past 2 months I have been working out 6 days a week roughly 1.5 to 2 hours a day, 20 min of it being cardio. I have cut all sodas and fast food out and have been cooking lean meats high in protein,I have lowered my carb intake to multi grain and complex carbs. I change my workout daily and have built my schedule so that I don't just repeat each day. My calorie intake is roughly 2500 per day. Through all of this I have lost some inches and my shoulders chest stomach have shown physical changes but I still weigh 394. I don't know what I'm doing wrong and would love some advice as I would prefer to weigh under 300. Any one who reads this thank you. 2 months ago I was at 394 I thought I would see some decrease by now
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    Registered User Caezar07's Avatar
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    Roughly 2500 calories?

    There's your problem. Weigh your food. I'm am 100% positive that there is absolutely literally no possible way that a 400lb man would not be losing weight if he were actually eating 2500 calories/day and exercising 6x/week for up to 2 hours at a time.
    Row from the floor.
    Eat the damned yolk.

    "When I see a program that says three sets of eight reps? That's the stupidest f****** thing ever. If it doesn't have a specific percentage based on a specific max, it's useless." -Jim Wendler
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    indeed ^ . if not you have some medical problem that needs to be addressed. you need to lose at least 3 lbs a week at that caloric intake
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    You are eating a lot more than 2500 kcal, probably more like 5000 with your stats in activity in order to maintain that weight.
    So your calorie intake/tracking is what is wrong and what needs to be fixed.

    Originally Posted by dmacdonal9

    Basic Fat Loss Process

    1. Calculate your calories and macros
    2. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
    3. Buy a kitchen scale and weigh everything that you eat.
    4. Count calories using a site like MyFitnessPal. Here's how to count accurately.
    5. Lift heavy weights to preserve muscle mass, on a structured program (see below). Why not your own routine? Read this. Don't wait, start lifting yesterday!
    6. Cardio is optional; do it if you like to increase your calorie deficit. Do it on off days from lifting and don't let it interfere with recovery.
    7. Still not losing weight? Stuck on a plateau? Read this. And remember, you are not special.

    Beginner Workout Programs:
    All Pro's Beginner Routine
    Stronglifts 5x5
    Fierce 5
    Starting Strength
    Ice Cream Fitness 5X5

    How to lift properly

    Counting calories accurately requires precision. Read these:
    http://forum.bodybuilding.com/showth...hp?t=148418313
    http://forum.bodybuilding.com/showth...hp?t=154981223
    http://www.nytimes.com/2013/02/13/op...tive.html?_r=0
    http://www.weightlossresources.co.uk...d-calories.htm
    http://www.ncbi.nlm.nih.gov/pubmed/1454084


    And watch this informative video with terrible music: http://youtu.be/JVjWPclrWVY

    Important Stuff To Know
    - Weight loss is not linear and predictable. Weigh yourself every day and track the average. Ignore short term fluctuations.
    - No specific food has a fat loss advantage over any other food. Eat foods you enjoy that deliver adequate macros and micros.
    - Cardio is not necessary to lose fat. It's just a tool to increase your net calorie deficit.
    - Muscle loss is not an issue if you get adequate protein and train properly, even on a big deficit (unless perhaps you are already quite lean).
    - Don't train on a bro-split from a magazine. Unless you've been training for a year or two, you will probably do better on a full body strength program designed by an expert. You are probably not an expert.
    - Keto offers no fat loss advantage over any other caloric deficit, except perhaps for very obese, sedentary folks.
    - Eating fat does not make you fat. Low fat diets screw up your body. Adequate dietary fat is crucially important.
    - The only bad fat is trans fat. Saturated fat is fine unless you eat stupid amounts of it.
    - Protein powder is a processed convenience food and offers no advantage over protein from whole foods. Use it if you like, it's fine. Remember to count the calories in it.
    - Sugar & simple carbs are irrelevant for fat loss as long as you hit your macros within a calorie deficit.
    - You cannot, in any way, change where your body chooses to burn fat from. There is no spot reduction.
    - Eat 1 meal/day or 10, there is no measurable effect on fat loss.
    - Eating carbs before bed is irrelevant within a calorie deficit and adequate macros.
    - You do not have metabolic damage unless you've been eating starvation level calories for a very long time.
    My story going from obese to fit while battling daily chronic headaches:
    http://forum.bodybuilding.com/showthread.php?t=155566013&p=1104734533#post1104734533

    Summer shred 2015. -final updated posted Sept. 19.
    http://forum.bodybuilding.com/showthread.php?t=167135911
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    First of all I want to praise you for taking steps in right direction. Keep it up.

    Also if you've lost inches and notice changes -- probably have lost some fat and gained muscle. Keep it up because the muscle gains will stop/plateau, but the fat loss will continue.

    Others gave you good advice: measure, measure, measure you're food. Pain in the ass but your best friends in this game will be:
    - My Fitness Pal (cell phone app)
    - or a $1 dollar-store notebook to log your food (its like accounting)
    - a food scale
    - measuring cup
    - measuring spoons

    We often underestimate how much we truly eat. Having said that, you might be able to get away with 2200 calories. I wouldn't go less than that at your size though. At 2200 it should still pour off.

    Just some random advice that might help you, take it for what it's worth:
    1. Bump up the 20 minutes of cardio, see if you can manage to fit in 1 hour walks each evening after work or whatnot. Especially as spring/summer rolls around it should be possible.

    2. Cut all candy, chocolate bars, deserts, while you're at it. There's always an excuse, always a birthday. Just say no. (You already cut soda and fast food - great.)

    3. Watch out for dressings and dips. Those are often high calories, so even if you're eating a salad or whatever, the sauce might blow it out of the water (likewise if you eat a sub sandwich but its covered in sauce)

    4. Up your intake of fiber. It can make you feel full and is often lower calorie, so foods like: bran cereal (also helps you take a dump), PLAIN instant oatmeal (not the flavored ****, but still can microwave and its edible). Carrots, vegetables in general. Steam them or eat them raw. Fruits good in moderation but obviousl higher calorie because its got more sugar.

    5. Watch your beer. This can easily toss on calories.

    6. Drink tons of water throughout the day. Sometimes we eat cause we're actually thirsty but don't know it. In a small way, water also helps fill your stomach so less susceptible to cravings I find.

    7. For the same reason as #6, drink diet sodas. Sure the aspartame might not be great, but at least you wont become diabetic if you get in better shape. And diet soda is carbonated which will maek you less hungry.

    8. Good luck and keep it up. It's not easy but you've got this. You're making effort which is 80% of the battle. Just direct it more, now.
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    Registered User BreakdownBBD's Avatar
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    Originally Posted by tsu66 View Post
    So, a little background. I am 26 and a former college athlete. Football mainly but after my playing days concluded I did let myself go. For the past 2 months I have been working out 6 days a week roughly 1.5 to 2 hours a day, 20 min of it being cardio. I have cut all sodas and fast food out and have been cooking lean meats high in protein,I have lowered my carb intake to multi grain and complex carbs. I change my workout daily and have built my schedule so that I don't just repeat each day. My calorie intake is roughly 2500 per day. Through all of this I have lost some inches and my shoulders chest stomach have shown physical changes but I still weigh 394. I don't know what I'm doing wrong and would love some advice as I would prefer to weigh under 300. Any one who reads this thank you. 2 months ago I was at 394 I thought I would see some decrease by now
    Hi,


    I'm not a specialist, but I am cheering you on in the battle with the weight. I'm also trying to give up pop, >1 liter per day to virtually nothing. I have seen some immediate gains (losses) and hope that you will too.


    A couple of things.


    1.) I agree with many of the others here who are questioning the 2500 calories per day.

    2.) Losing inches and making your clothes feel bigger is actually more important than losing weight (though at 394, losing weight is very important too).

    3.) I'm hoping or thinking that you're eating the bulk of your food in the evenings. If you are, that is probably one thing that needs to change. Perhaps I'm wrong, but I know countless people who skip breakfast, small lunch, uber-hard work out and then huge dinner & couch. You don't need excessive calories during the evening to maintain your watching TV, internetz and sleep on bed. Good sized breakfast, dinner-sized lunch and then a dinner that is smaller than your lunch (assuming that you work out prior to dinner).

    4.) Are you getting enough sleep??? There are now great studies that show that your metabolism is greatly affected by your quality and quantity of sleep. It is also very much possible that given your weight you could have a sleeping disorder.

    5.) Read all of the crap on your multi-grain breads, research, it's not all like this but Subway's "Multigran bread" until recently was White Bread + brown sugar and multi-grain stuff. So basically instead of having white bread, you were eating white bread on steroids. This isn't universal, but just look at your numbers on the bread. It's unfortunate because I think that multi-grain bread tastes like crap. It would be a shame to be depriving yourself of white bread while putting stuff into you that's much worse.

    6.) When calculating your total calorie intakes . . . make sure that you include drinks!!! Chocolate milk, Sunny D, Gatorade and even the Minute Maid fruit drinks are all sugar packed. Onaed (poster above) has some great points, I don't like aspartame myself, but in this instance it's probably better than replacing pop sugar with other liquid sugar. I'm drinking water and flavoured water for the most part, if you can do that, you're probably going to be further ahead in the long run.


    Best of luck, I'm incredibly stupid when it comes to eating healthy, but I am here to help.
    Last edited by BreakdownBBD; 03-13-2016 at 05:47 PM.
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    Registered User tsu66's Avatar
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    Ok I may have been way to vague with my original post. When I said roughly it was to mean it fluctuates but never to an extreme. I should of said it ranges from 2500 to 3000. Here is a list of my eating routine
    8am protein shake with pb2 and almond milk and oatmeal
    Work for me is 930am to 8pm
    1st break 1130am quilted apple and 8 cubes of pepper jack cheese
    Lunch id's either spinach salad with balsamic vinegar and chopped grilled chicken out left overs from dinner
    2nd break is a protein pack the ones Wal-Mart sells,
    Dinner courtesy of my job is usual not till 9pm is 90 percent off the time chuck steak grilled chicken tilapia or pork loin with a chip of broccoli, spinach ore mixed veggies cottage cheese and brown rice. Do I go out once every 2 weeks yes I do but I try to eat smart when I do
    I refill my shaker bottle at work upwards to 10 times a day with water.
    The thing is I have been bigger then evry one my whole life I'm both the tallest and largest person recorded in my family history. Im 6'3 closest to me is my dad at 5'10
    All ive ever known is lifting for strength endurance and mass.
    I know my way around a weightroom for these disciplines.
    I did recently find out that hypothyroidism does run in my family so I will be looking into getting an appointment.
    I really appreciate the words of wisdom and the honesty. Please keep them coming.
    Thank you all.
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    Originally Posted by tsu66 View Post
    Ok I may have been way to vague with my original post. When I said roughly it was to mean it fluctuates but never to an extreme. I should of said it ranges from 2500 to 3000. Here is a list of my eating routine
    8am protein shake with pb2 and almond milk and oatmeal
    Work for me is 930am to 8pm
    1st break 1130am quilted apple and 8 cubes of pepper jack cheese
    Lunch id's either spinach salad with balsamic vinegar and chopped grilled chicken out left overs from dinner
    2nd break is a protein pack the ones Wal-Mart sells,
    Dinner courtesy of my job is usual not till 9pm is 90 percent off the time chuck steak grilled chicken tilapia or pork loin with a chip of broccoli, spinach ore mixed veggies cottage cheese and brown rice. Do I go out once every 2 weeks yes I do but I try to eat smart when I do
    I refill my shaker bottle at work upwards to 10 times a day with water.
    The thing is I have been bigger then evry one my whole life I'm both the tallest and largest person recorded in my family history. Im 6'3 closest to me is my dad at 5'10
    All ive ever known is lifting for strength endurance and mass.
    I know my way around a weightroom for these disciplines.
    I did recently find out that hypothyroidism does run in my family so I will be looking into getting an appointment.
    I really appreciate the words of wisdom and the honesty. Please keep them coming.
    Thank you all.
    When does workout time fit into the day that you've detailed here? (I'm trying to figure out timeslot, not question if it happens)
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    Registered User tsu66's Avatar
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    So I go in the mornings from 5am to 630 or 7
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    Originally Posted by tsu66 View Post
    So I go in the mornings from 5am to 630 or 7
    Assuming that you wake up for 4:30am (potentially earlier) to start working out for 5:00am, and you eat dinner @ 9:00pm. Assuming that you go to sleep one hour after you start eating (another topic for another day), that's 6.5 hours of sleep maximum.

    You have a rough schedule.

    I had a rough schedule in the past, I've escaped it now and would recommend that you do the same at some point to escape burnout.

    For me, I evolved my eating schedule to match my body's needs. I actually eliminated dinner for the most part, because bed time was so close to dinner time.

    I'm sure that there's going to be an uproar of people who are all upset, but when I say eliminated. Some days it was Tostitos and others a small chicken breast and nothing more, dinner was similar to a snack, it was small enough to fall asleep within an hour of eating, but not small enough where I'd wake up in the middle of the night hungry. I had one meal around 5:00am, a snack meal around 9:00am, a big lunch @ 12:00pm and then a snack-like dinner around 6:30pm - 7:00pm.

    Having a big meal and then just crawling into bed isn't productive for your body, I can't see it being great for your sleep either. If I'm in your shoes, I take most of those carbs and put them earlier in the day somehow.
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    Registered User tsu66's Avatar
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    I will be trying to incorporate these changes into my routine. Went and worked out this morning did 30 minutes cardio cleans snatches and some overhead squats along with some ab work and glute and ham work. While also doing some core fundamentals
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    You must not be tracking your calories properly. I'm not even going to attempt to convert your menu into calories, but the simple fact is a 6'3" male weighing 390lbs has a BMR of about 3200. That is how many calories your body burns just for normal life processes. Add in a very conservative activity factor of 1.2 and your TDEE is somewhere around 3800. If you really were consuming and average of 2750 calories daily you should easily be dropping a couple pounds per week on average over the last 2 months. You could be adding muscle while losing fat, but there is no way you could achieve a 1 for 1 exchange over a couple months.

    Track everything you consume. That includes all oils, butter and sauces. If your weight still remains unchanged after a few weeks, then cut another 250 calories. Monitor progress for a few more weeks and adjust as needed.

    I also recommend that you get on some kind of actual routine rather than just jumping around doing something different every time you go to the gym.
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    Originally Posted by Caezar07 View Post
    Roughly 2500 calories?

    There's your problem. Weigh your food. I'm am 100% positive that there is absolutely literally no possible way that a 400lb man would not be losing weight if he were actually eating 2500 calories/day and exercising 6x/week for up to 2 hours at a time.
    I hate to repeat what everyone else is saying but this man is right. I am 5'9 175lbs and I eat 2500 to lose weight (and I do). You really need to measure your food.
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    Registered User tsu66's Avatar
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    So I'm tracking my intake like suggested and found out that breakfast was 554 calories snack was 220 lunch was 610 second snack was 140 dinner was what hit home at 1200 but due to me not cooking. My fiance made dinner it was pork chop with shrimp and squash but it was the butter she used that pulled the number up. I'm going to try to keep up with the tracking to bring it down
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    Hey OP, I am by NO means an expert but I am similar in stature to you and we have kinda the same background. I'm 6'0, played o-line in college and I started off at 406ish (Maybe 5 pounds at most higher) and now 4 months later i'm down to 338.

    We have the muscle under our fat from the "good ol' days" so losing fat isn't that hard man. Like everyone else was saying you gotta do a more accurate job on keeping up with your calories, because at 2500 (I was doing 2000 a day from ~400 - 370) you should be dropping weight like a maniac.

    You sure you aren't binging or anything?

    You CAN do it bro! You have that football discipline, You got it.


    P.S. Do what we used to do, get a workout plan and stick to it. There are a LOT of great workouts on the forum, and with the years of collegiate athletics you know your way around a weightroom.
    "Keep Moving Forward"

    You never know how close you are to achieving everything you could have ever dreamed of, so never give up!


    Check out my weight loss log!:

    http://forum.bodybuilding.com/showthread.php?t=171047141&p=1436607451#post1436607451

    =================
    Total weight lost: 98 lbs
    =================

    Start weight: 406 lbs
    Current weight: 308 lbs
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