350 lb guy needs to lose weight

[NaliB]

Also see this thread: http://www.sherdog.net/forums/f12/need-lose-least-100-pounds-bjj-good-idea-1381185/

My diet so far:

Morning:

Green tea, 2 unsalted whole wheat crackers with either peanut butter or cheese, fried or boiled eggs with salt and a little bit of tuna.


In between:

Almonds, water, kiwi's, some cashew nuts, salad, tuna, cheese or yogurt (not everything at the same time, split over 2 or 3 hours.)

Dinner:

Salmon, spinach/broccoli and brown rice
or
roasted chicken, spinach/broccoli and brown rice
or
fried eggs with spinach/broccoli

Drinks: Crystal Clear, water...

Is this any good?

 

[ocean size]

Well, besides what you are eating, you need to consider quantity. Calculate your energetic demands, and then start counting every single calorie you consume. Measure things out and do not estimate where possible. Lots of resources on the internet to do this.

Second, a lot of the foods you are eating are calorically dense- cheese and almonds stand out, as does cooking oil. Which isn't inherently bad, but perhaps there are foods that will have you feeling fuller for the same number of calories? Studies show an ounce, about 28, almonds eaten an hour before a meal helps you eat less... though

 

[Madmick]

If you're 350, then the biggest thing is focusing on not drinking any fluid with calories in it. Make an effort to be healthy with your eating elsewhere, but don't impose too much psychological stress with a rigid diet that might be too aggressive in cutting calories.

I guarantee you that if you exercise 2-3 times a week and stop drinking shitloads of soda/fruit-juice/whatever (because I already know that was your habit), then you will shed weight, and you will shed it fast, and it won't seem hard. Then, when you hit 275-300, and continuing to shed weight becomes more difficult, you can start focusing more on the food aspects.

Just IMO from a lot of experience.

 

[immovablestone]

Is this any good?

If you stick to it, yes it will be FAR better than whatever you did to get up to 350. If you can manage this now, and not destroy it randomly with tons of bad food, you will start to feel so much better on a daily basis it will make your head spin.

Stick with exercise (jujitsu in your case, good choice) and eating clean, and the rewards (physical, mental, emotional) will come in spades over time.

 

[XTrainer]

First of all, you're not really providing much information about your situation, and what information you did provide makes it clear that you haven't read the FAQs.

We can't help you much if we don't understand your situation, nor can we help you if any advice we give is just going to go over your head.

 

[Da Speeit]

Well, you should definately be eating more in the morning as opposed to at night when youre going to be less active.

Youre going to lose body fat as you build muscle, and not substantiating your diet with more protein in the morning prior to vigorous physical activity isnt going to really build the kind of lean muscle you need.

Be careful with the idea of not eating a lot. If youre hungry, eat, but control your portions and eat smart.

if you starve yourself, your body will start to eat muscle and store fat.

 

[Da Speeit]

You also need way more fiber in the morning

 

[Envy]

Too much too soon. You need to realize that at your weight, 3000 clean calories is probably going to produce some decent steady weight loss. You want to go on a drastic diet built for failure.

Go HERE to calculate your calories. They provide a calorie level for fat loss and a minimum calorie level called "maximum fat loss", and per meal macro breakdowns if you want.

Once you know your calories and per meal macros, write up a menu based on those guidelines and try to stick to it. Voila.