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iixnullxii
New Member
| Joined: | 16 July 2008 |
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| Posts: | 5 |
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Posted: 16 July 2008 01:11 pm |
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I'm a 24 year old male at 297lbs./134Kg. I need to loose weight in order to join the armed forces, and would also like to get into competitive biking.
I'm 6'1"/185cm and according to the online calculators I need 3341 calories to maintain my current weight as a desk jockey. My plan below outlines what I've come up with to loose weight.
Per day:
I will eat apx 1200-1400 calories, and walk 3 miles, in 1 mile increments (15 min per mile) at work; weekends off from walking. Gets a good sweat going and HR to 126BPM.
General daily menu will look like this:
Breakfast:
1 Cup Oatmeal w/o sugar - 129 calories
2 Egg Whites - 34 calories
AM Snack:
Medium apple - 72 calories
Lunch:
5oz Roasted Chicken Breast - 234 calories
1 Med Apple - 72 calories
2 Slices Extra Sour Rye Bread - 140 calories
PM Snack:
Medium Banana - 105 calories
Dinner:
5oz Roasted Chicken Breast - 234 calories
2 cups salad mix - 50 calories
20 Sprays Salad Spritzer - 20 calories
2 Slices Extra Sour Rye Bread - 140 calories
64oz of water or more a day.
Total 1230 Calories
My question is, will this yield good results?
Last edited on 16 July 2008 01:30 pm by iixnullxii
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cportwine
Senior Member
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Posted: 16 July 2008 02:03 pm |
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It sounds good!
But, I keep thinking that if you cut your calories that much you are going to be hungry. So, I would add more fruits and veggies- or things that will fill you up but not have allot of calories. At least until you get use to not having as much to eat.
I don't know, it just seems drastic and afraid that you will fall off of the wagon. But, if you can stick with it, then you will get results.
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Hellrazor
New Member
| Joined: | 6 July 2008 |
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| Posts: | 49 |
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Posted: 16 July 2008 02:28 pm |
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Eat more since you are at 3341 to maintain. Try eating around 2300-2500 calories which still gives you a nice deficit. Going that low is not good infact your body will start holding on to fat. You can loose weight by eating that amount I suggested
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Pootchi
New Member
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Posted: 16 July 2008 03:07 pm |
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If you don't eat enough what you'll lose it's not fat but muscle mass... and you won't be able to acheive your goal to be in competitive biking. You won't have the strenght.
The calorie intake that hellrazor suggested are way more realistic. Take care of yourself!
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Doug
New Member
| Joined: | 9 September 2006 |
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| Posts: | 56 |
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Posted: 17 July 2008 12:34 am |
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You will lose weight with that plan. But the odds you will be able to stick with such a drastic diet are between slim and none.
Most people that lose weight and keep it off do so with a much more moderate plan. If you want to be fit for the rest of your life you will have to change how you eat permanently.
I would recommend trying to find something you can stick with even though you will lose weight at a slower pace.
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Another Day
New Member
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Posted: 17 July 2008 04:30 am |
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iixnullxii wrote: I will eat apx 1200-1400 calories, and walk 3 miles, in 1 mile increments (15 min per mile) at work; weekends off from walking. Gets a good sweat going and HR to 126BPM.My question is, will this yield good results?
BAD IDEA!
Dude, eating that few calories will not only help you lose weight, it'll help you lose all your muscle AND vital organ tissue. If you want to lose weight to join USAF, set up a caloric deficit of 1k-2k, not 4k.
For example, your body burns 3341 calories per day absent exercise. Add in another 1k from exercising. That would bring you up to a little over 4k (once you subtract time spent exercising x average calories burned per hour w/o exercise).
3341 / 24 hours = 139 calories burned per hour w/o exercise.
Basal Metabolic Rate x 1.2 + Calories from Exercise - ( Minutes Spent Exercising / 60 minutes ) x calories per hour =
3341 + 1000 - ( 120 minutes / 60 minutes ) x 139 =
4341 - 2 x 139 = 4063
At 4k TDEE, You can eat 2500 calories and maintain a 1.5k caloric deficit. This way, you are both healthy and losing weight.
Listen man, its natural to want to lose weight, but your current plan would starve out your body and muscles. You will do significant harm to your body, and you may even lose heart tissue (the heart is an expensive organ to maintain, calorie-wise, starvation victims often lose heart capacity.) There's no point dropping down to 170 pounds and then failing the Military Fitness test and the health check.
You NEED to have a balanced weight loss plan.
If I were you, this is what I would do.
Do an hour of cardio on 3 weekdays.
And 1/2 hour cardio + 1 hour of weight training on the other 3 week days.
(Alternate these)
This way, you both build muscle and lose weight, and this is important. Muscle burns fat all day on its own, it needs calories to be maintained. The more you increase your muscle mass, the more calories your body is going to burn without you needing to prod it. This accelerates your fat loss.
Do not go under 1800 calories under ANY circumstances. Instead, eat between 2000 - 3000 depending on your exercise that day, and you will easily be able to maintain anywhere from a 1k to 2k caloric deficit.
Any deficit higher than that will be unhealthy for you in the long run.
Last edited on 17 July 2008 04:31 am by Another Day
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Forehunnerd
New Member
| Joined: | 26 June 2008 |
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| Posts: | 79 |
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Posted: 17 July 2008 04:33 am |
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I might also recommend being careful walking those miles. At that pace, I'd probably collapse, but then, I do have an extra 100 lbs. on you.  Best thing I can suggest is finding a good starting pace and improving on it as you get accustomed to it. You might also want to consult a physician, nutritionist, or fitness expert on how to tailor a optimum workout routine and a diet that suits you best.
The last thing you want to do is push yourself hard, not see the results you expect, and then quit. But it's good that you're educating yourself on proper weight loss by visiting this place. It's definitely a step in the right direction, and it's gone a ways to help me get started and maintaining my efforts too. Best of luck!
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iixnullxii
New Member
| Joined: | 16 July 2008 |
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| Posts: | 5 |
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Posted: 17 July 2008 07:03 am |
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Thanks everyone for your input,
I'll modify my plan to reflect a higher daily calorie intake that I've currently planned. If I'm going to do this, I intend to do it right.
The walking isn't too bad for me, at the end of the 15 min i'm a bit out of breath, but not falling over or anything. I only stop because 15 min is all I'm allowed for break =) I plan to ramp it up to 4 miles soon, doing a 2 mile walk at my 30 min lunch time rather then 1 mile, i can eat before lunch in my position =).
Derek
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CrimsonAnimus
New Member
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Posted: 17 July 2008 07:14 am |
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I agree that adding more fruits and veggies would be beneficial for you.
I'd also recommend you add some good fat into that diet, such as peanuts, healthy oils, or salmon, etc. Consuming good fats assists with both weight loss and body fat loss.
As far as your calorie deficit goes, you need to listen to your body's signals. They will tell you more than any calculator will. If you feel weak or excessively hungry all the time, you are likely not eating enough, and this can be dangerous.
Each of our bodies are different, so what works for one might not work for another. When I was close to your weight, my daily calorie intake was close to 1600-1800 for a while, and I was fine. I still had energy, and for the most part, I was only hungry when I woke up on occasion.
Regardless, you need to make sure that you spike your calorie intake on occasion to prevent your body from getting too adjusted.
In regards to your exercise regimen...
To be able to walk at 4.0 MPH and stay close to 126 BPM, you have to be in decent physical shape. When I started my exercise regimen this year, I did about 3.0 MPH, and my heart rate averaged between 150-170 BPM. Now, I am definitely in at least decent physical shape, and walking at 4.0 MPH would still get my heart rate a little higher than 126 BPM.
That being said, I recommend you increase the intensity of your walking a bit. As it is now, your heart rate is in 60-69% max heart rate zone, which is considered light effort. This might be acceptable on occasion, but you really should try to get it to at least the 70-79% zone on most days, which is moderate. For your age, this is between 137 and 154 BPM.
With you having an athletic goal as well, I would also highly recommend that you do some days in the vigorous zone, which is 80-89% MHR, or 156-174 BPM for you. Don't feel pressured to run into this straightaway, though - work up slowly, and don't wear your body out.
Make sure you consume plenty of sodium (but still under 2400 mg daily) along with plenty of potassium to replenish what you lose from exercise. V8 is excellent for this.
Good health to you.
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iixnullxii
New Member
| Joined: | 16 July 2008 |
| Location: | |
| Posts: | 5 |
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Posted: 17 July 2008 10:15 am |
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Following the tips and advise of everyone, I've come up with a new diet plan that has increased calories a bit and added some good fats. I want to add that my old plan did have me feeling a bit hungry duiring parts of the day, so with this it should curve that hunger to where I'll be satisfied untill just before my next meal or snack.
Breakfast Calories Sodium (mg)
1 Cup Oatmeal w/o sugar 129 105
2 Egg Whites 34 100
1 Piece Peta bread 130 240
2 Tbsp Hummus 70 106
AM Snack
Medium apple 72 1
1oz Cashews w/salt 163 183
Lunch
5oz Roasted Chicken Breast 234 105
1 Med Apple 72 1
2 Slices Extra Sour Rye Bread 140 340
PM Snack
Medium Banana 105 1
1oz Peanuts /w salt 161 150
Dinner
5oz Roasted Chicken Breast 234 105
2 cups salad mix 50 27
20 Sprays Salad Spritzer 20 200
2 Slices Extra Sour Rye Bread 140 340
1/2 cup Boiled Broccoli 27 32
Total 1781 2036
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CrimsonAnimus
New Member
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Posted: 17 July 2008 08:34 pm |
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Looks good to me, bud! 
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