I usually try to get right to the point, but I'll give you some back-story. I'm an EMT, 20 years old, 5'11", 235 lbs, 33% BF. I decided I'm done being the guy that does nothing with his life. I was on a call and couldnt keep up with my partner and I realized that my job is to take care of other people, yet I'm not taking care of myself. I started at 270, but with diet in about 5 months I got down to 245. I started hitting the gym a few weeks ago and now I'm down to 235. I need to get to 197 and 23%bf minimum to join the Navy as a medical corpsman. I don't think this is an unrealistic goal to reach in the next 4 months or so. My typical diet/routine is as follows: 100-1600 cal/day w/ 50-100G of protein. String cheese, lean meats and veggies, protein shakes, beans, ect. I usually walk between 4-10 miles a day, and lift for roughly 30 mins and usually I'll jump on the treadmill and do about 3 mins at 6.5-7mph once or twice a day. I'm slowly trying to up that to increase my cardio. I quit smoking (cigs and weed) and cut out all soda and try to avoid sugary foods. If you guys have any suggestions or anything like that that I could change please let me know.
It sounds like you're cutting too many calories to me. 1600 is low and you said that's your max. Good start though man. Just stick to it. Sent from my SGH-I747M using Grasscity Forum mobile app
I know, but healthy high protein diets aren't usually very high in calories and it feels counterproductive eating a ton of food after a workout. I asked this question on one of the fitness forums and they hit me with a few ways to improve, so I'm trying that. More calories, more cardio, more protein
More calories and protein, for sure. Too few calories and you'll feel fatigued and demotivated in all parts of your day. Sent from my SGH-I747M using Grasscity Forum mobile app
40lbs in 4 months = 10 lbs/month or 2.5 week. It doesn't sound like much but that number is on the aggressive on, while wanting to stay health responsible. I've experimented with lots of diets and to lose that amount of weight that fast, your best bet is a "primal" type diet. The fastest results would come from going completely raw for at least the first week. Then mostly raw, plus quality meats. I lost 40 pounds or so over the course of 3-4 months when i played with the raw and vegan diets. I wasn't even really overweight when i started-i was 6'4 235, lifted and very active. I dropped all the way to about 190 and then decided to start eating meat again. Raw then vegan is #1 and 2 fastest. Definitely ditch all starchy carbs, breads pastas. Eat mostly raw fruits and veggies, more often than cooked veggies. If you want to keep strength and fitness, consider eating quality meats along the way. You can find a medium between raw, vegan and meat (think primal) that support s super fast metabolism but retains strength. Ditch starches, but stay up on healthy fats. Coconut and olive oil, organic/grass fed butter, etc. Much better long term energy source for the body. Get most calories from fat, then protein. Lots and lots of raw veggies. Fruit for energy boosts before workout or class etc. But remember, if you just want to drop weight, going raw is the fastest way. By the second week you'll be literally crapping out extra weight daily. During a raw cleanse ten pounds a week is not unheard of. Kiwis are your friend.
you need to start doing a lot more cardio. cross-fit style workout would be best. stop counting calories. eat more natural foods (nothing with ingredient label). cut out all sugars, get your carbs from veggies 80% and fruits/nuts/misc. 20%. try adding pagg stack or cla.
Raw fruits and veggies, especially dark greens, u can get all the protein u need from veggies and fruits give u tons of clean energy, I stay away from meats as much as possible and def cut out pasta and bread, those are bad carbs that will hinder you in the longrun, snacking on fruits and such every few hours will keep your metabolism runnin top notch, and if there is one thing I can tell u to stay aways from always..its processed anything..if u can't read the ingredients..its bad for u lol Oh and sugar is good to stay away from like u said, u can always sub in honey to make just about anything sweet(local honey of course,unprocessed)or coconut oil I've been a health nut for a long time, and the best thing someone has told me about weight control is to drink a tall glass of water the moment u open your eyes in the morning, it will jump start your metabolism and help detox your liver and kidneys, doing so has actually helped people kick the coffee habit as well, hope this helps! rudeboi since '86
You're definitely cutting out too many calories, aim for 2000-2200. I know you want a quick fix but losing weight properly and in a healthy manner is a long-winded process. Stick with it and you'll get the results. Now, in regards to your diet: 1. A good rule for protein consumption is 1g per lb of bodyweight, (although i'm not sure how intensive your weight training programme is so I can't say that much protein would be advisable) so we'll say 0.5g per lb. This should put you on circa 115-120g protein per day. 2.Cut out your cheese because all cheese is still quite fatty. 3. Drink water and water only. Maybe add abit of cordial but not too strong because cordial is also full of sugar. 4. I'm not sure what vegetables you are eating, but I would say the leafier the better. Spinach is a winner. 5. Try and eat 5-6 smaller meals per day rather than 3 larger meals. This will increase the speed of your metabolism. 6. Start drinking green tea, sweeten with honey if necessary. Green Tea will speed up your metabolism and will affect how your body stores fat. 7. Don't know if you do already, but avoid bread and potato like the plague. You want as few carbs as possible, but eat rice if you must. In regards to your exercise routine, I would say that increasing the intensity of your exercises for a reduced amount of time. So for example instead of trying to run at 6mph for 3 minutes, try doing 30 seconds sprints with 1 minute rest intervals. And most importantly of all, have patience. If you stick with it, you will get there.
Just a little update, I'm making some progress. Before: View attachment 1432525 After: View attachment 1432526 View attachment 1432527
haha nice, rockin the stethoscope Try to keep the comparison pics the same posture, so you can actually see a difference. Posture, angle and light make you seem way different. Make sure you get/have enough vitamin d, calcium, omega 3s and monosaturated fats, too. They help with loosing weight in many ways. I can recommend you not to only focus on macronutrients. They're fine and everything but micros play a huge role in a healthy body and the way it processes shit. Read up on that kinda thing during your shifts when no calls are received and what you can't or don't take in through diet should be compensated through supps. Or try to do as much CPR as possible I remember when we drove to any heart attack the guidelines said we have to CPR for 2 hours because the one med is over a thousand bucks a pop, that should melt the fat riiiiiiiiiiight away. Peace
In my experiance the best way to loose BF is HIIT Cardio with resistance training (If you want the science behind it I can explain) so find a machine you like and do 30 sec work to 1 min of rest with a high intensity on the work portion. Or if you like to run do the long side of the track at near sprint and walk the short sides. Use the talk test, If you complete full senteances easily you're not working hard enough, if you're barely able to speak out loud then you're going too hard. Do this for 5 min reps and gradually increse sets as you go. This plus hitting the weights with compound movements (squats, deads, bench, KB swings, Military press, pull ups ect) ummm yeah some alright diet advice so far on the board 40lbs in 4 months is agressive but do-able You gotta train insane or remain the same. Good Luck
Whatever you do, don't eat vegan, and don't do Crossfit. You definitely sound like you're on the right track, just up the protein, and add some more calories! Good luck!