my plan

juanveron45

Hi Everyone I'm new here

Im currently 280lbs and 29% bodyfat

its my goal to reach 19% bodyfat in 12 weeks time

To do this im going to eat my bodyweight x 8 in calories 6 days a week thats 280x8=2240 cals for 6 days

every sunday I will have a cheat day but will ensure I dont go over 3-3.5 x 2240 cals so I will have 6000-7000 cals on my cheat day,however I will am giving up alcohol even on the cheat day

I will eat 6 small meals a day with a breakdown of 40% protein/40% carbs/20% fats in each meal

Because my cals are on the borderline minimum I will only do cardio 3 times a week for 20 mins at a time,this will be a rotation of low and high intensity HIIT I will also use the supplement betagen which contains creatine/hmb and lglutamine, this will help preserve muscle mass while cutting

heres my meal plan

8.00 eggwhites and oatmeal
11.00 myoplex
1.00 wholewheat tuna sandwich and tomtaoes and spinach
3.30 myoplex
6.00 salmon or chicken/baked potato/broccoli
9.30 myoplex

On cardio days I will workout before meal 1 and on weightraining days I will workout before meal 6

Any advice greatly appreciated
singledigitman is offline Reply With Quote

Hanley

juanveron45 wrote:

Hi Everyone I'm new here

Im currently 280lbs and 29% bodyfat

its my goal to reach 19% bodyfat in 12 weeks time

To do this im going to eat my bodyweight x 8 in calories 6 days a week thats 280x8=2240 cals for 6 days

Jesus christ man are you insane???? 2240 kcals is WAY too little to be eating for a guy you're size.

280 at 29% roughyl translates to 200lbs of lean mass.

I'm 200lbs and 12ish% (ie 176lbs of lean mass) and I wouldn't dream of eating under 2,500kcals when dieting EVER. I can drop about .5-1kg a week on 2,700kcals once I keep carbs below 180ish grams.

How many kcals are you taking in per day now? And what's the macronutrient breakdown? (ie fat/carbs/protein)

juanveron45

I have no idea how many calories im taking in right now because I havent really been tracking them, I suppose your right that 2240 cals is too low for me probably 2800 cals would be a better number but that would mean I cant really go overboard on a cheat day either

I was thinking of starting precision nutrition and going with 280x12 cals as well

g'em

juanveron45 wrote:

I have no idea how many calories im taking in right now because I havent really been tracking them, I suppose your right that 2240 cals is too low for me probably 2800 cals would be a better number but that would mean I cant really go overboard on a cheat day either

I was thinking of starting precision nutrition and going with 280x12 cals as well

Hanley is *absolutely* right, bw x 8 is waaaay too low for you to be eating. Tht's more along the lines of a cutting diet and far too severe for your needs (incidently are youo taking those calcs from the GSD? If you are, don't - it's an amazingly severe diet and not a quick fix weight loss diet, trust me). At your size a diet like that will pretty much send your metabolism into shut-down mode and while you may lose lots of weight initially, it'll be a temporary state and it will all come back on and more as soon as your calories revert to normal.

Instead of relying so heavily on supplements you need to learn how to eat healthily, pure and simple. If you start giving your body good, wholesome nutritious foods and working out regularly the weight will come down pure and simple. This isn't meant offensively, but at 29% bodyfat I'm guessing that right now your diet isn't exactly textbook perfect? So how easy do you think it'll be to stcik to egg whites and otameal every day!??

There's an awful lots of information abaout how to eat properly in the stickies. I'm all for bein aware of how many calories you need, but at the same time you don't need to get bogged down by it. Right now you need to learn how to eat right, then figure out the technical aspects of calorie counting.

juanveron45

Thanks gem,

I think you are right

2800 cals is probably the lowest I should go

What do you think of taking a cheat day

Im getting this from the program bodyforlife, what do you think of that program?

I think for me who is 29% bodyfat and eating crap 7 days a week eating good 6 days and bad 1 day will be a significent improvement

I bought precision nutrition by john berardi and will utilise it when I reach a plateau but I think for now healthy stachy carbs like oatmeal and brownrice are ok

I made some adjustments to my diet let me know what you think

8.00 6 large scrambled eggwhites,1 yolk/bowl of porridge/1 banana
11.00 cup pf lowfat cottage cheese, 1 lowfat yogurt and 1 Orange
1.00 wholemeal tuna sandwich and an apple/cheery tomatoes and spinich
3.00 myoplex(this has to be a shake as im in work and only have 2 mins to rush something)
6.00 large salmon fillet or chciken breast/baked potato/broccoli
9.00 3 scoops of whey/1tbl spoon of lowfat cottage cheese and 1tbl of udos oil

I am also prepared to give up alcohol for 12 weeks

Leon11

mate, use the attached spreadsheet to work out your calorie needs.

for healthy sustainable weight loss I suggest that every 2nd week you re enter your details as you will need less and less calories to lose weight

g'em

juanveron45 wrote:

8.00 6 large scrambled eggwhites,1 yolk/bowl of porridge/1 banana
11.00 cup pf lowfat cottage cheese, 1 lowfat yogurt and 1 Orange
1.00 wholemeal tuna sandwich and an apple/cheery tomatoes and spinich
3.00 myoplex(this has to be a shake as im in work and only have 2 mins to rush something)
6.00 large salmon fillet or chciken breast/baked potato/broccoli
9.00 3 scoops of whey/1tbl spoon of lowfat cottage cheese and 1tbl of udos oil

I could nitpick at the diet and tell you to get such and such at this time and another serving of that at another time, but the truth is, this is more than likely a hyoooge improvement on what you're eating now and is actually a very, very clean and healthy daily plan.

[one teeny tiny thing though - the 'low-fat' yoghurt? Check the label - it's highly likely to be high in sugars, a regular natural yoghurt or organic yoguhrt with fruit would be brill; don't be afraid of a handful of nuts/ seeds to help you get lots of healthy fats in, and it's fine to throw in a full egg or two in your breakfast!!]

BUT... will you stick to it? I'm not for a second saying don't plan and organise - it's *fantastic* that you're putting the effort into it, now just do it!!

With bf that high the likelihood is that *any* small changes to you make to your diet will show improvments so don't worry about getting too bogged down in it right now. Simple = effective, trust me. And yup, oatmeal and brown rice are absoltuely fine - wholegrains are very important in any diet.

Best of luck and keep us updated!!