Help a Fat Man!

[chipmafia]

My current stats:

6'1"
260 llbs
30% BF

My body type, though seemingly disgusting, is not. I carry the weight well. I have been weight training for about 15 years on and off, and very strenuously for the past 4 months. My body has changed alot, but I havent lost much weight because I haven't dieted.

I am about to start the 7 Step to Effective Nutrition.

My questions:

Would 1800 calories be enough for me to lose weight? Is 5 360 calorie meals better than 6 300 calorie meals?

I get the 1800 from the fact that the BMR of a 6'1 200 pound man is around 1800. My current BMR is around 2400. At moderate activitity (220 minutes of cardio a week), my body needs around 3600 calories to maintain, whereas a 200 pound body would need around 2700. (Just some background info, correct me if I'm wrong please)

I plan to start my weight training regiment again after this week. I have taken 2 weeks off to allow for some muscle rest. My gains completely stopped, so I thought it was time for a rest. When I continue that, I will be lifting about 4 hours a week. Also, I plan to start training BJJ for at least 2 hours a week, and MT for 2 hours a week.

Another question: Without the MMA training, how long do you suppose it will take me to get down to 200? Thanks for your time and suggestions. I would like some good back and forth discussion on this. Also, I would like to thank you all for the information in the Stickies.

 

[Groucho]

First off, good on ya' for getting started.

A couple thoughts:
1) I dunno if you'll ever see 200lbs...reason being with an existing lbm of 182lbs you're likely gonna get bigger through the weight training...personally, I'd plan on 210-215.

2) IHMO 1800 cals/day is too low...don't try to take it off all at once...I'd say go with 2400-2700, and maybe start at around 300 and work down from that. Too much change in the diet all at once will cause more trouble than good.

3) as for the weights, I'd go with a power/strength based routine, lift as heavy as you're able too, but don't go to exhaustion...taxes the CNS too much while you're on reduced cals...

4) throw in some pre-breakfast cardio 4-5 times a week...it will seriously move you toward your goal weight.

Also, don't drop the MMA training...GREAT outlet for stress, which is likely part of the reason you gained the weight. No, really.

 

[-Rottweiler-]

1800 is way too low. Use Google to find a site that lets you calculate the amount of calories you need based on your daily activities, weight and BF% if you haven't already. Don't consume less than what you burn per day minus 500 calories, otherwise you'll lose muscle mass and your diet will plateau because your body will adapt to living under a severe calorie deficit (that's just generally unhealthy too). Make sure that you get enough protein.

As far as cardio is concerned, try doing shorter, higher intensity sessions (intervals).

 

[chipmafia]

According to this calculator and the "Moderate Activity" selection, my body needs 3600 calories to maintain.

If I dropped to 3000 per day, that would be a change of 600. 3000 calories just seem like so much. I guess I'm conditioned to think of the "2000 calorie diet" or whatever. I plan on visiting a physician to direct me in the right path.

I didn't mention it, but I'm training for a triathlon (1/4 swim, 14 bike, 3 run) in May. My cardio shouldn't be an issue. As far as the weights go, I really don't want to gain size, but endurance. I have been doing 4-8 sets of 20, usually doing 2 3-exercise circuits with 3 other people. My heartrate peaks at 170 and settles to 130 during the course of these exercises.

 

[chipmafia]

One more thing -- What is better, 5 meals or 6? Or even more, considering I may do the 3000 calorie thing. I definitely don't want to plateau early, and I would like to cut down alot before the race in May.

EDIT - Apologies for the double post.

 

[-Rottweiler-]

According to this calculator and the "Moderate Activity" selection, my body needs 3600 calories to maintain.

I recently used a calculator that went into much more detail, but unfortunately I can't find the link right now - I should've bookmarked it. There's a considerable difference in terms of calorie needs between someone who weighs, say, 220 lbs at 35% BF and someone who is at 10% BF at the same weight.

If I dropped to 3000 per day, that would be a change of 600. 3000 calories just seem like so much. I guess I'm conditioned to think of the "2000 calorie diet" or whatever.

That's because a) many diets suck (especially for athletes) and b) they are based on the average guy's calorie intake. Most people don't weigh over 200 pounds like you or I do.

My cardio shouldn't be an issue.

Even if you already have good cardio, higher intensity intervals do wonders in terms of weight loss, at least for me.

I'm sure that someone else will be able to answer your other questions much better than I could, so I'll just leave it at that.

 

[chipmafia]

High intensity intervals -- meaning sprints, right? Would super-sets with weights count as this too? How many sprints should one do? I don't do it enough, but when I was younger, that is how I trained.

Also, what about two cardio sessions a day? When do you know you are over training? Thanks.

 

[-Rottweiler-]

Let me preface this by saying that I'm not an expert in these things. I can only base my advice on what I've read and what worked and still works for me.

High intensity intervals -- meaning sprints, right?

Not necessarily, although sprints are great for your leg muscles, especially when done uphill. A couple of 30 to 40 meter uphill sprints with 30 second jogging breaks in between are pretty good for that IMO.

Try 4 x 1000 meters at the highest speed you can handle without going significantly slower in the subsequent runs than in the first. 1 minute walking breaks.

Also, what about two cardio sessions a day?

I occasionally do two cardio sessions in one day, but then I make sure that I rest the next day. Since you also swim for the triathlon, running in the morning and swimming later in the day doesn't sound like a bad idea to me if you don't overdo it.

 

[chipmafia]

After giving it some thought, I think 3000 calories would be the smartest thing for me. If the "Calories burned" indicator on the cardio machines are correct, I burn between 900-1200 calories in 60 minutes. The math:

3600-600(account for change in diet) - 900 (low end of cardio) - 2100

2100 * 5 + 600 * 2 (nothing on weekends typically) = 11700 calories/week

~3500 calories/pound

That a bit over 3 pounds a week! If I could do that for the 14 or so weeks leading up to the race, I could reach my goal. Accounting for the fact that as my body changes, my metabolism will change also, I don't see it impossible that I could lose 30 pounds in that amount of time, without doing any abnormal eating or ridiculous training. Thoughts?

 

[Smashandgrab]

What you have to remember that not all food is the same either...some calories are empty where others are not. My advice would be to consume 6 small meals a day...a small meal to me would be like 1 chicken breast, 1/2 cup cooked brown rice, 1/2 cup veggies.....eat to feel satisfied, not to feel full....this would probably take the weight off pretty quick.

 

[chipmafia]

On the chicken, what size of a breast? You can buy the frozen packs of boneless, skinless, and those breasts are like 6oz each. Is that a normal portion?

 

[Smashandgrab]

On the chicken, what size of a breast? You can buy the frozen packs of boneless, skinless, and those breasts are like 6oz each. Is that a normal portion?

6 oz is perfect..you have to try things and adjusting them as you need to. My advice would to not be worried about calculating caloric intake..that will just make you frustrated and want to quit. Just be sensible...try to eat balanced meals....avoid processed foods, refined sugar, and artificial sweeteners.

 

[Smashandgrab]

Here's a sample diet:

Breakfast:

2-3 egg whites
1 cup cooked oatmeal
1 cup juice (buy only 100 juice, not concentrated..too much sugar)

snack:
1 cup cut fruit
handful of almonds

Lunch:

1 6oz chicken breast (grilled), 1/2 cup brown rice, 1/2 cup broccoli

snack:

1 banana
1/2 cup cottage cheese

supper:

6oz salmon fillet, 1 sweet potato, 1 cup green beans

snack:

protein shake or other

 

[chipmafia]

Thanks for that. Calorie counting appeals to my left-brained personality, but it is likely smarter to not be so regemented, especially right out of the gate.

 

[Smashandgrab]

Thanks for that. Calorie counting appeals to my left-brained personality, but it is likely smarter to not be so regemented, especially right out of the gate.

No..it makes sense because its science right, if you consume less calories then you expend, you lose weight but I don't neccesarily think being so regimented is the best gameplan. Thing is..say if you have a big breakfast one morning and consume more calories than you were planning and now you have to skip lunch...now all you've done is put your body in starvation mode where it stores fat because there is a gap between sittings. With the small balanced meals your continually fueling the fire so your body begins to metabolize at its peak...whatever that is for you. The best advice is to eat well, eat small, and eat often! Also...really try to stay away from processed food, they are killing all of us! Hope this helps, best of luck bro!

 

[Smashandgrab]

Also as it pertains to fitness...try circuit training...that is move from one machine to the next without stopping. You can work all muscle groups in a session and you'll burn way more calories than you would doing a conventional workout. Also this will help you to develop a balanced and toned physique which I'm guessing is where you would like to end up. Rich Franklin uses circuit training and it seems to work for him!

 

[chipmafia]

Circuit Training is typically what I do. We call it "super-sets". I realize it is universally known as circuit training, but my trainer calls it super-sets, so I have adapted. They keep my heart rate up really well, and if we do an hour of those, I normally don't even do cardio those days, especially if we are working on legs.

 

[chipmafia]

TTT -- because I would like more (and different) feedback. Thanks to those who have posted thus far.

 

[chipmafia]

I would like a bit of supplement advice:

I plan to start my regiment on the 23rd. The gym I'm a member at is holding "Biggest Loser" type contest. I have a feeling I can win, so I'm waiting to start losing until I weigh in there on the 23rd.

That said, here are the supplements I plan to take:

Hot Rox
Standard Multi-Vit
Fish Oil
ON Gold - PWO Shake (probably mixed with milk, fruit, oats)

I've put this together from a few days of taking in all I can from this forum. It has been a real blessing to me. Please feel free to correct me if I'm wrong. THanks.

EDIT - After I finish the Hot Rox, I'll likely start something like No-Xplode before lifting days (M,T,W,F)