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100% Commited, but am i doing the right thing?

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May 12th, 2015, 20:58 PM  
mrfrost
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100% Commited, but am i doing the right thing?

Ok, Hi everyone and thanks for taking a look at my post here. I'm 30, Male and 19 stone and wanting to become fit and healthy and respect my body after years of neglect. I guess i have known for years what the right thing to do is but neglected the idea. I have tried dieting and working out but it all goes tits up at the weekend, but not this time..

About Me:

I'm 6 foot, big built with broad shoulders and already have muscular looking shoulders and arms. ALthough i'm 19 stone iv'e seen other people who are my height and might be 19 stone or less and look loads bigger than me, but no doubt about that i do have a huge stomach which needs to be burnt away. My legs are quite large in muscle but i suppose they would be moving my weight about.

Goal:

I would like to achieve a healthy body by sticking to my exercise and correct food eating. I would like to aim for a toned muscular body, i'm not necessarily looking to bulk up and become worlds strongest man as i dont want the absolute huge look, but big is ok.

Diet:

5 meals a day, usually eaten within 3 hours gap, with 2 litres of water a day min, i totally gave up fizzy drinks and chocolate, i could easily guzzle down a 2 litre and a 4 pack of chocolate bars in one night. total abuse.
6 egg whites 1 yolk boiled and bowl of porridge with blueberries
225g Chicken Breast grilled, half broccoli head
Tuna Sandwich whole can on wholemeal, TBS Mayo
Protein whey powder (30-40g)
225g Chicken Breast grilled, the other half of the broccoli

Exercise:

Im basing my exercise off a few things, one is a program called TSC heart of a champion, this is what i do

Monday; (legs), lunges, squats, Calf raises
Tuesday: (cardio), Run 2 minutes, 1 minute rest, x8 (24 mins)
Wednesday: (Torso), DB Row, DB Bench press, DB incline press, DB pecfly and pushups
Thursday (cardio) same as above but trying to run 3 minutes, 1 minutes rest and other combinations
Friday: (arms), rear delt raise, db side raise, db shoulder press, seated db tricep extend, incline db tri-ext, flat db tri-ext, db pro curls, db hammer curls
Saturday: (cardio) same as above really finding slight improvement as i go
Sunday: (rest) but last week i ran anyway and did really well and didnt feel tired. Eat ,Sleep, Drink It.

Why am i here:

Well i would love to hear your opinions and see if you could give me better advice as im not sure im doing the best thing for my body even with these changes. Like the running for example, i seen on a tv show that running for 2 minutes then taking a break for 1 minute and repeating 8 times will burn fat for longer after you stop exercising, or should i be running for as long as i possibly can. I did try that about a year ago, i went out running regular for about a month but just kept running til i ran out of breath and managed to get up to 4.5 mile, but back them i wasnt eating the right foods. I realise now that eating the right foods is 65% of the diet, but im not sure if i should be eating less or more.

I very first started at the beginning of the month and weighed in at 19.4ish stone and now its been 12 days and i am 18stone 12pound. I know this doesnt happen over night and the dedication is there. Am i doing the right thing?

Thank you for reading
 
May 12th, 2015, 21:14 PM  
huntress
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I was always told 80% diet 20% exercise.

High-intensity interval training (HIIT) is suppose to be more beneficial to you than running for 30 mins non stop. We are all different and I like to do 35 mins on the treadmill with walk fast for 5 mins,run for 10 mins,walk for 5 mins,run for 10 mins then walk 5 mins.

Your meals aren't that big for someone who wants to lose a few lbs.You don't eat much veg or fruit.You should find out your TDEE is.

Once you know your TDEE, you will be able to figure out your macros. In general try to eat:
- Protein: 1 gram per pound of body weight
- Fat: .45 grams per pound of body weight
- Carbs: The remaining number of calories left will be filled with carbs


Too little calories and you will find it hard to loss the weight and keep your energy up.
 
May 12th, 2015, 21:27 PM  
mrfrost
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Hi, thanks for the reply. Okay ill go for the 80% eating is part of loosing weight.

10 minutes is great, i dont think i could run for that long just yet but im sure i could build up to it. I shall stick with the HIIT and try to extend my running times.

How much does a whole brocolli count as towards 5 a day? I will also get other veg and fruit in the diet then. I will daily add 1 lemon with a pint of water which i have every few days. Will try and sqeeze more veg in like sweet potatoes and asparagus with salmon(swapped for chicken). I try to avoid loads of fruit because the sugar aint great is it, but if it means having a banana and a apple extra a day i can do it easy. What do you suggest?

What does TDEE stand for?
I have heard that you are supposed to eat 1gram of protein per pound of body weight which i thought i was doing. I worked that daily diet to be 1817 cal, 255g protein, 98g carbs, 37g fat and 20g of fibre.

So i dont think that i have the fat right there do i, and maybe not the carbs?

Why is it that to little calories can result in weight loss, and what happens with to many calories?

Thanks for the reply
 
May 12th, 2015, 22:02 PM  
huntress
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Put in your age etc and it will tell you how many calories you should be eating.

http://iifym.com/tdee-calculator/
 
May 12th, 2015, 22:42 PM  
mrfrost
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Ok so im a little confused. I have put in my details as i work out 6 days a week, which is what i have currently started doing these are the results.

BMR: 2153 calories per day
TDEE: 3242 calories per day.

So is it saying i need to eat 2153 calories but my body will burn 3242 calories? There is no way i need to eat 3243 cals a day??

I also ran the search if i was doing it last week which was couch potato and the TDEE was the same as the BMR 2153.

It also says eating less calories will lose weight and eating too many will gain weight and doesnt really explain what to do to loose weight?

How many calories should i be eating?

Thank you for your help
 
May 12th, 2015, 22:51 PM  
huntress
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You use energy no matter what you're doing, even when sleeping. The BMR Calculator will calculate your Basal Metabolic Rate (BMR); the number of calories you'd burn if you stayed in bed all day.

You should subtract 15-20% from that number the TDEE Calculator provides in order to see how many calories you should eat daily to burn fat and lose weight at a steady pace.
 
May 13th, 2015, 00:06 AM  
mrfrost
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Ok, well this is why im here to be educated. Getting to grips with it, the boy can be taught.

So i will burn 2153 calories a day, doing nothing, ok.
My TDEE score is 3243 and minus 20% is 2594.4. Thats how many calories i need a day then? Considering i do my exercises 6 days a week?
 
May 13th, 2015, 07:32 AM  
huntress
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If your weight stalls you will need to re adjust it.Because the lighter you get the less calories you will need. Unless your going to be a bodybuilder.
 
May 13th, 2015, 12:56 PM  
mrfrost
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So is that a yes on the 2594 cals as my weight stands?

Makes perfect sense to reduce the cals as you get lighter sticking to the TDEE calculator so thanks for that.

Im not looking to become a bodybuilder and become huge but i am looking to become slimmer and toned, the dream for everyone right? Im sure its achievable right?

Giving up the pop and chocolate and every sugary snack and shoveling down chicken and broccoli is going to make some changes right?
 
May 13th, 2015, 13:54 PM  
PaulB
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Hi mrfrost. A few things that may or may not be useful. There is a correlation between fitness and body weight but it is misleading. The accepted norm is that most people who are healthy are thin. The science is if you are bigger and fit you will live longer and have better health. Assuming good basic nutrition.
The statistics for what is a normal was apparently, according to a Horizon doc I saw, done by a stats guy for a life insurance company. He saw that people in a certain weight bracket live longer and called it 'normal'. So it was adopted world wide as a health guide. In reality anyone aiming for what these figures recommend is aiming for average and fitness which is the most important for health is a separate thing.
My advice for what its worth is fitness first, with a good balanced diet, and your body will adapt to however you push it. I made the mistake of getting both fat and unfit Saying that even with slight nerve damage and muscle wastage on one arm I can still pick up the back end of a small car on a good day as long as I don't have to walk far to get to it, lol.
 
 
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