Need advice on loseing weight.

deise go deo

Hi.

I am overweight and would like to lose weight over the next few months.
I am 107kg now and aim to be 85 kg by march 2011.

I am 19, male and 6 foot 2.

While I ame doing this I would like to keep track of my progress in an ekcercise and food diary.
I am new to this and am not sure how to go about doing it.
I understand I need to have a calorie defecit but am confused about several things.

Firstly how do you estimate the ammount of calories you consume?
How do you estimate the baseline of calories you burn before excercise.
What foods should I be eating and how much.
What should I avoid?


What dose catabolic and anabolic mean and which if any should I be aiming for?

What other simple advice would you give me?:)

TommyKnocker

deise go deo wrote: »

Hi.

I am overweight and would like to lose weight over the next few months.
I am 107kg now and aim to be 85 kg by march 2011.

I am 19, male and 6 foot 2.

While I ame doing this I would like to keep track of my progress in an ekcercise and food diary.
I am new to this and am not sure how to go about doing it.
I understand I need to have a calorie defecit but am confused about several things.

Firstly how do you estimate the ammount of calories you consume?
How do you estimate the baseline of calories you burn before excercise.
What foods should I be eating and how much.
What should I avoid?


What dose catabolic and anabolic mean and which if any should I be aiming for?

What other simple advice would you give me?:)

Hi Deise

OK, first I would recommend that you take some time and read through the following threads as the contain all the information you need to put together a healthy diet which will help you achieve yoru goals.

• Fitness the basics (incl Diet & Nutrition)
• Nutrition 101

How to work out your calorie requirements

These threads outline how to work out your daily calorie requirements, and AFAIK the use the Harris Benedict Formula.

The first thing you do is work out you Basic Metabolic Rate (BMR) this is the number of calories you would burn if you just lay in bed all day. Here is the HB Formula for men.

• BMR calculation for men BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) - ( 6.76 x age in years )

• BMR calculation for men BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.76 x age in years )

Next you factor in your activity level

• Little to no exercise Daily calories needed= BMR x 1.2

• Light exercise (1-3 days per week) Daily calories needed= BMR x 1.375

• Moderate exercise (3-5 days per week) Daily calories needed= BMR x 1.55

• Heavy exercise (6-7 days per week) Daily calories needed= BMR x 1.725

• Very heavy exercise (twice per day, extra heavy workouts) Daily calories needed= BMR x 1.9

This will give you an idea of the number of calories you should eat each day to maintain your current weight. This is called your maintenance calorie figure.

To drop body fat (weight) you would aim to create a daily calorie deficit of around 500 calories through a combination of eating less and exercising more.

What foods should you be eating.

Fresh whole foods. Foods which only have 1 ingredient . No takeouts, no ready meals, no junk foods, no fizzy drinks, sweets etc.

If you think of the Supermarket, Most of what you should be eating is located around the perimeter of the supermarket. Fress fruit & veg, Lean meats & fish, nuts & seeds, Milk, nut butters etc.

What the terms Catabolic & Anabolic mean

See this article Anabolic Vs Catabolic

Advice I would give.

• You have set yourself a long term goal, no set some more short term goals. This will help keep you motivated.

• Understand from the start that you will have weeks where you don't lose as much as you would have wished. Don't let this dishearten you. Just keep going.

• Just dropping the junk from your diet and cutting way down/out startch based carbs (breads, rice, pasta, potatos etc) will give you good results

• Understand that the lower your weight gets the lower you maintenance calorie figure will be. So as you lose weight, recalculate your daily requirements.

• Regards exercise, find something that you like doing and do more of it. This gives you a better chance of keeping it up.

• You will need to keep pushing yourself exercise wise adn change around what you are doing eevry 2 months or so to stop you body getting used to it and to keep the progressing.

Thats about it for now. Hope some of the above is helpful and answers some of your questions.


Just as an example here is my average daily diet (this is by no means perfect, but IMHO it's not too bad either)

05:30 Breakfast
20g Jumbo oats, 3 almond nuts, 3 hazel nuts, 3 walnut halves, 3 brazil nuts, dessert spn of mixed seeds, 5 grapes, 8 raspberries, 6 blackberries, 3 strawberreis, dessert spn of blueberries with 200ml of no fat milk.

200ml Cranberry juice & 1 mug of green tea

1 Multi-vit, 4 Fish oil capsules, 1 Advanced C-Jointin (For joint health)

08:30 ish at desk in work
Whey shake with 1.25 scoops of Whey, 1 tea spoon of Creatine, 1 tea spoon of L-Glutamine and 400ml no fat milk.

2 oat cakes each with a heaped tea spoon of peanut butter

1 apple

11:00ish snack
1 Banana, 1 Kiwi & 125g homemade cottage cheese and mixed berry mousse

1 mug of green tea

12:45 Lunch
400g of homemade ratatouille, 125g chicken breast, 125g fillet beef

1 dessert spoon of Peanut Butter

1 mug of green tea

16:00 afternoon snack
Whey protein shake with 1.25 scoops of whey and 400ml milk

1 200g homemade cottage cheese and mixed berry mousse

18:00 - 20:00 Gym
Strong Lifts 5x5 workout

20:10 Post workout shake
2 scoops of whey protein, 1 tea spoon of Creatine, 1 tea spoon of L-Glutamine, 1 scoop of Glucose

21:30 Dinner
350g mixed frozen veg (sprouts, brocolli & green beans), 175g turkey steak

1 mug of green tea

I will also have gone through about 3-4 liters of water throughout the day and in the gym



Best Regards & Good Luck,

M