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TheReaper
New Member
| Joined: | 25 February 2008 |
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| Posts: | 7 |
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Posted: 25 February 2008 03:23 pm |
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Ok Im pretty new to this site but have been checking out the calorie calculators. I came into the forums to get help and info. Here is my daily diet and workout. The calorie numbers are from the calorie calculators on this site.
I am 6 foot 5 inches and approximatley 300 pounds. I dont know if 300 pounds is that accurate because the only scale here kind of sucks it is an old spinny one. Im looking into buying a digital one but they can be expensive. Well here it is.
Diet
Breakfast 2 Large oranges - 173 calories
Snack About 10 Baby Carrots - 35 calories
Lunch Can of Tuna - 120 calories 2 pieces of white toast - 160 calories
Snack 10 Saltine Crackers - 140 calories
Dinner Boneless Skinless Chicken Breast - 140 calories
Half bowl of rice - 240 calories Soy Sauce - 30 calories
Total 1040 calories
Workout
Crunches 100 normal, 100 side to sides.
Pushups about 25
1 hour of aerobics, like jogging in place, jumping jacks, skipping, etc
The calculators say I burn about 1500 calories doing that.
If I add in sleeping, watching tv, etc for my daily total burned for my weight I burn 5800 calories. With the food I have a net loss of 4800 calories.
I personally dont think I burn that much in a day or the weight would be falling off. These calculators are approximates though.
Anyways how is this diet? Not enough food intake? Not enough workout? Burning too many calories?
I want to be in ok shape by the summer time so I can go to the beach and not be embarassed of my body at least. My total goal is to get to around 200-210 pounds however long that will take.
Any suggestions and feedback is appreciated thnx.
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Tratra
Distinguished Member
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Posted: 25 February 2008 05:46 pm |
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| Did you use the calculators to determine your BMR and RMR? I'd do it for you but I don't know your age/sex. But either way, 1,040 calories is way too low for someone who is around 300 pounds. I'm not sure about your exercise calculations-1500 calories for an hour of aerobics seems really high to me, but I could be wrong. I would start by adding fruits and vegetables to your diet and get your calories up! You have to eat to lose!
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TheReaper
New Member
| Joined: | 25 February 2008 |
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| Posts: | 7 |
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Posted: 25 February 2008 07:06 pm |
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| The 1500 was for the aerobics and crunches and pushups but ya I said it seemed high. Anyways how many calories should I eat? O and Im 20 and Male.
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Tratra
Distinguished Member
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Posted: 25 February 2008 07:35 pm |
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The results of your calculations are: BMR 2,780 RMR 2,488 (calories)
1.2
Sedentary
Little or no exercise and desk job
BMR 3,336
RMR 2,986
1.375
Lightly Active
Light exercise or sports 1-3 days a week
BMR 3,823
RMR 3,421
1.55
Moderately Active
Moderate exercise or sports 3-5 days
BMR 4,309
RMR 3,856
1.725
Very Active
Hard exercise or sports 6-7 days
BMR 4,796
RMR 4,292
So if you consider yourself moderately active and want to lose about 2 lb./week, you take the 1.55 multiplier (RMR 3856) and subtract 1000 cal/day. . . so you should consume around 2800 calories/day.
Last edited on 25 February 2008 07:40 pm by Tratra
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TheReaper
New Member
| Joined: | 25 February 2008 |
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| Posts: | 7 |
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Posted: 25 February 2008 07:55 pm |
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Im usually quite sedentary since it is the winter. I play poker most of the time, but now Im trying to work out 1 hour a day if not 2 so that has to be moderatley active. Also 2800 isnt a lot since I obviously ate way more than that to get to the way I am.
I know losing like 4 pounds a week isnt that good for you or that I would gain the weight back. But the diet Im on is easily sustanable and I think id keep the weight off. Is there a happy medium? Like what if I ate 1750-2250 a day. So I lose more than normal but not that much? Would that be really bad for me? Also what are the side effects of eating really low calories a day. Not that I would eat really low calories I just want to know for reference.
I can easily add some calories to get up to a good place. Like have mayonaise with the tuna, have pasta with sauce with the chicken and so on.
Thnx for the help by the way.
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trimB
Moderator
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Posted: 25 February 2008 08:06 pm |
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You are right in that a larger calorie deficit is not such a horrible thing for those who have more weight to lose. I'm talking about your 1800-2200 target... 1000 or so is indeed too low!!
If you end up investing in a scale, consider buying one that will measure your body fat percentage. That way you can ensure that your large calorie deficit is helping you lose fat and not muscle. These scales aren't 100% accurate, but still VERY helpful in that you should see your body fat trending DOWN.
Losing muscle and slowing your metabolism are two of the dangers in a very low calorie diet... that and the fact that you are less likely to be able to stick with it long-term much less permanently!
Be sure to check out all the great material on this site (Tips, Tutorials, etc). THere is alot of information that will help you along the way, so I won't bother to restate it all here.
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TheReaper
New Member
| Joined: | 25 February 2008 |
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| Posts: | 7 |
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Posted: 25 February 2008 08:14 pm |
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| Im pretty broke but I just looked it up on Canadian Tire and they have a digital scale with body fat test for around 50 bucks. Plus a set of weights for 50 bucks. I can spend a hundred for my health. Plus I dont think Ill lose muscle. I have pretty big arms and massive leg muscles plus Im gonna be lifting weights everyday as well as aerobics.
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Tratra
Distinguished Member
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Posted: 25 February 2008 10:57 pm |
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| Just because you have big muscles now, in no way means you won't lose muscle if you go too low on your calories. But you are right that because you have more to lose, you can go lower than I suggested. I believe the key is to not go lower than 70% of your unadjusted rmr, but somebody correct me if that's wrong. And adding mayonnaise really isn't the way to up your calories...you can add lots of fruits and veggies for minimal calories, and healthy carbs such as brown rice, and oatmeal.
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TheReaper
New Member
| Joined: | 25 February 2008 |
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| Posts: | 7 |
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Posted: 26 February 2008 06:06 pm |
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I only said mayonaise because I usually eat tuna with it and was cutting it to cut calories. I will try and eat oranges with poridge/oatmeal for breakfast. Also snack on salds and such with little dressing as possible.
I got a question. How bad is pizza for you? I dont eat any fast food besides maybe subway if Im in a bind but last night my parents had pizza and I ate some this morning cuz I missed dinner last night and was really hungry. Since I was tired and hunger I didnt wanna make anything so I ate cold pizza. I regretted it soon after and have worked out double today because of it.
So is it just the most horrible thing to eat?
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Tratra
Distinguished Member
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Posted: 26 February 2008 06:31 pm |
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| You have to allow yourself an occasional treat on any diet. Just don't go overboard. Next time, just plan a little better-each slip up is just a chance to learn and do better the next time. Planning your meals out ahead of time will definitely help. And if you really like pizza, make a healthier version yourself. Use whole wheat crust and reduced fat cheese.
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TheReaper
New Member
| Joined: | 25 February 2008 |
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| Posts: | 7 |
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Posted: 28 February 2008 07:32 pm |
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Ok I have added oatmeal for my snacks and chicken ceaser salads with only a little dressing, a few crutons and some parmesan. Also my step mom makes brown rice now.
Now I have a different question since my diet and aerobics have been worked out. Im almost 100% sure I have gynecomastia. When I was in my teens I had lumps in my chest and went to a doctor he said they were just from too much estrogen. Now I found out that it is called gynecomastia and usually can only be fixed by surgery or hormone pills.
Is there a way to get rid of it through diet and exercise alone? If so what kind of workout is good to get rid of the man boobs as they are called? Push ups, bench press, any pec workouts?
Any help would be appreciated.
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