Trying to loose weight !!!

texanman

Current weight 246 lbs
Height 5 7"



Finding it hard to get the weight down. I train mostly 5 days a week. Normally for about 1 hour followed by 30 min on a cross trainer.

Just looking for a bit of help pls on what I'm eating.

Diet

March 15th

8.20am

10g Chia seeds
40g Whey
10g BCAA
10g Glutamine
100g Frozen berries
100g Oats


11am
40gWhey
10g Glut & 10g BCAA
50g Dextrose
1 Banana

1pm 200g Steak
2 Sweet potato's & Veg
100 g brown rice

5pm
200g natural yogurt & melon

10.30

2 boiled eggs.

March 16th
20g Chia seeds
40g Whey
10g BCAA
10g Glutamine
100g Frozen berries
100g Oats


11am
40gWhey
10g Glut & 10g BCAA
1 Banana

2pm
200g Turkey
Sweet Pototo & veg
100g brown rice
5.30

200g Natural Youurt & Strawberries

9.30pm

2 steak burgers ( grilled) & 1 fried egg

Irishcrx

Hard to know without more details , but looks like your eating way too much to be losing weight.

Are you tracking your diet on myfittness pal , do you know how many calories you should be taking in.

Your definately not in a caloric deficet and you need to be , at your weight and height you need to get way down before you start looking at building muscle.

You should be eating at a decent deficet , I work your maintenance at 3,690 calories , You could eat 2800 - 2900 a day to start with and the weight would come down , keep lifting as you come down for sure but I would focus more on the cardio...you need to get under 200 maybe even 180 before you look at building muscle. Drop they Whey protein , it's adding calories you don't need right now.

SusanneKn

Well, you can save your money on the BCAA and Glutamine supplements. There is no need for it.

Cut back on the whey as well...

40/50 g Oats in the morning with fruits should be enough.
If you can, make it with water.

Choose between rice or sweet potato....
Fill your plate with vegetables (preferably green) instead.

If you feel hungry drink some water first!
Always have a bottle within reach.

Drexel

I was about the same weight as yourself but a few inches taller. Had a really bad diet. I ha e cut out the junk and am just eating breakfast lunch and dinner and tracking using myfitnesspal. It's not 100% accurate but it gives a good indication. It's really helped me. I have lost 1 stone in about 5 weeks. Not starving myself either.

Huntergonzo

Looks like you're taking in too many calories, did you try downloading a free calorie counter app on your phone? it can be a real help.

Also I'd say print off a sheet for the month (start next month if you like) with weekly weight targets, it feels great when you achieve them! Try maybe 3 pounds per week and then lower it a little when your weight goes down.

I weighed 17st (I'm 6ft 1) and lost 3 stone two years ago by completely changing my diet (nothing fancy, just plenty of good food, ie fruit, veg, white meat, fish and some good carbs etc), doing more exercise, using a calorie app (I had no idea what I was consuming) and setting myself weekly targets.

Best of luck.

Greenmachine

:eek::eek::eek:

Not being funny but that diet is more suited to gaining weight.

Bananas are a high Glycemic Fruit. Why all the whey, where are the natural protein sources, nuts, pulses, beans, chicken, tuna, salmon.

You don't need BCAA, or Glutamine they are both Bunk. Dextrose is just sugar.
You may aswell have as bag of skittles, no lie.

Have you counted how many calories you are taking in.

2 sweet potatoes and 100 gr of rice in 1 meal. The recommended portion of rice is 75 gram


Dextrose pure sugar 50gr = 200kcal
Protein 40gr = 160 * 2 = 320 kcals
Glutamine 4 kcal per gram 80 kcals
BCAA 4 kcal per gram 80 kcals
Oat 100gr made with water 370 kcal
Chia Seeds 10gr = 50 kcal
Frozen berries 100gr 80
one banana = 100 kcal
Sweet potato 85 *2 = 170 kcals
100gr brown rice 360 kcals
200 gram steak 350 kcal+ depends on the cut of meat

Are you on your diet loan. Do you watch your sodium levels?

Mellor

where did you get that diet from? As others have said, it looks more like a bulking diet.

texanman wrote: »

10g Chia seeds
40g Whey
10g BCAA
10g Glutamine
100g Frozen berries
100g Oats

That's about 700 cals. And looks like a post workout weight gain shake

11am
40gWhey
10g Glut & 10g BCAA
50g Dextrose
1 Banana

500+ cals, dextrose is just sugar.

1pm 200g Steak
2 Sweet potato's & Veg
100 g brown rice

1000 calories. It's a steak plus 4 portion of carbs (2 sweetpotato, 2 portions of rice)

By 1pm you've had 2200 calories. That's a lot tbh. too much to lose weight.
And that's allowing for the fact you dont eat as much in the evening

jungleman

Waaaaaaaaaaaaay too many calories. A bodybuilder would be proud of that diet.

Drexel

I was about the same weight as yourself but a few inches taller. Had a really bad diet. I ha e cut out the junk and am just eating breakfast lunch and dinner and tracking using myfitnesspal. It's not 100% accurate but it gives a good indication. It's really helped me. I have lost 1 stone in about 5 weeks. Not starving myself either.

RonanP77

You're only 1" taller than me and almost 100 lbs heavier and I'd count myself as slightly overweight, that's a lot of weight to lose.

You're working out 5 days a week, how long have you been doing that and is it weights you're doing? If so, I'd give that up or cut way back on it. 30 mins cardio 5 days a week is a good bit (depending on the effort you put in) so if you get your diet right, the weight should fall off you. Your current diet looks odd, it certainly isn't geared towards losing weight. We'd need to know a lot more for people to really give you advice, do you eat junk food, drink fizzy drinks or alcohol?

I decided to lose weight two years ago, first step was to download MyFitnessPal. I lost 2 stone in the space of a few months and have kept it off since, I lost another half a stone last year. I cut out all junk food and alcohol (I allow myself rare treats now), it was all cardio I did, walking, running (I don't recommend it until you drop a few stone) cycling and swimming. Martial arts is also a fun and effective way to lose weight.

Stick up a bit more info and hopefully someone a lot more knowledgeable and qualified than me will show up to help out. All I can reall do is talk about what worked for me.

texanman

Irishcrx wrote: »

Hard to know without more details , but looks like your eating way too much to be losing weight.

Are you tracking your diet on myfittness pal , do you know how many calories you should be taking in.

Your definately not in a caloric deficet and you need to be , at your weight and height you need to get way down before you start looking at building muscle.

You should be eating at a decent deficet , I work your maintenance at 3,690 calories , You could eat 2800 - 2900 a day to start with and the weight would come down , keep lifting as you come down for sure but I would focus more on the cardio...you need to get under 200 maybe even 180 before you look at building muscle. Drop they Whey protein , it's adding calories you don't need right now.

Thanks a mil Irishcrx. I usually train for at least an hour, then 30 min on the cross trainer. I'll definitely look again at what I'm eating.

texanman

SusanneKn wrote: »

Well, you can save your money on the BCAA and Glutamine supplements. There is no need for it.

Cut back on the whey as well...

40/50 g Oats in the morning with fruits should be enough.
If you can, make it with water.

Choose between rice or sweet potato....
Fill your plate with vegetables (preferably green) instead.

If you feel hungry drink some water first!
Always have a bottle within reach.

I'll definitely reduce the oats in the Morning. I usually mix it with water. I think I'll just stick to rice for a while.Thank a mil for the feedback

texanman

Drexel wrote: »

I was about the same weight as yourself but a few inches taller. Had a really bad diet. I ha e cut out the junk and am just eating breakfast lunch and dinner and tracking using myfitnesspal. It's not 100% accurate but it gives a good indication. It's really helped me. I have lost 1 stone in about 5 weeks. Not starving myself either.

I'm off the junk but eating too much of the good stuff I recon after reading all the feedback.

texanman

Greenmachine wrote: »

:eek::eek::eek:

Not being funny but that diet is more suited to gaining weight.

Bananas are a high Glycemic Fruit. Why all the whey, where are the natural protein sources, nuts, pulses, beans, chicken, tuna, salmon.

You don't need BCAA, or Glutamine they are both Bunk. Dextrose is just sugar.
You may aswell have as bag of skittles, no lie.

Have you counted how many calories you are taking in.

2 sweet potatoes and 100 gr of rice in 1 meal. The recommended portion of rice is 75 gram


Dextrose pure sugar 50gr = 200kcal
Protein 40gr = 160 * 2 = 320 kcals
Glutamine 4 kcal per gram 80 kcals
BCAA 4 kcal per gram 80 kcals
Oat 100gr made with water 370 kcal
Chia Seeds 10gr = 50 kcal
Frozen berries 100gr 80
one banana = 100 kcal
Sweet potato 85 *2 = 170 kcals
100gr brown rice 360 kcals
200 gram steak 350 kcal+ depends on the cut of meat

Are you on your diet loan. Do you watch your sodium levels?

I usually take whey before & after training. Just to increase my protein intake.

I'll stay off the dextrose, seeing that its so high in Calories & Bananas .

I usually eat turkey & chicken twice a day , 200g per portion.

Not sure if I'm getting enough good fats ???

Thanks a mil for the breakdown on the calories.

Streak101

Holy smokes cowboy, I'm training for a marathon at the moment, running 10hrs pw and you're eating twice as much as me!
Follow the others advice, drop the majority of the supplements, go back to healthy in season produce and download an app to calculate your ins and outs.
Best of luck with it, keep us updated.

texanman

RonanP77 wrote: »

You're only 1" taller than me and almost 100 lbs heavier and I'd count myself as slightly overweight, that's a lot of weight to lose.

You're working out 5 days a week, how long have you been doing that and is it weights you're doing? If so, I'd give that up or cut way back on it. 30 mins cardio 5 days a week is a good bit (depending on the effort you put in) so if you get your diet right, the weight should fall off you. Your current diet looks odd, it certainly isn't geared towards losing weight. We'd need to know a lot more for people to really give you advice, do you eat junk food, drink fizzy drinks or alcohol?

I decided to lose weight two years ago, first step was to download MyFitnessPal. I lost 2 stone in the space of a few months and have kept it off since, I lost another half a stone last year. I cut out all junk food and alcohol (I allow myself rare treats now), it was all cardio I did, walking, running (I don't recommend it until you drop a few stone) cycling and swimming. Martial arts is also a fun and effective way to lose weight.

Stick up a bit more info and hopefully someone a lot more knowledgeable and qualified than me will show up to help out. All I can reall do is talk about what worked for me.

Im training a few years now. I would consider myself a strong build. But obviously caring way too much weight. Was at 15 stone last year with no belly. I don't eat junk food or drink alcohol, maybe on a Sunday evening I might have something.

I will definitely cut down on the advice given & came back in two weeks and give feedback on how its going.