What I Should Be Consuming Everyday for Weight Loss and Muscle.?
I’m 19 yrs old, height 6’2" and weight about 285. 5-6 times a week at the gym, weight lifting everyday, 100-200 crunches, 20 minutes of 3.5 speed walking, and go to the sauna for about 10 minutes.
To manage my weight, I need to eat 3,770. Right now I’m trying to consume below 2500 calories. Is this a good or bad thing to lower that much? I got my calorie total from "American Heart Association" site. Currently, I’m taking "gaspari superpump250" for the boost in training and "Matrix 5.0" for protein needs.
Anyone recommend what I should be eating throughout the day everyday? More concern about losing the belly, chest, and face fat.
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I’m also in the process of losing some weight, I found this site that has helped me a lot http://www.nowlose.com some good things to eat would be
Raw Fruits & Vegetables
Oatmeal
Dairy products or foods high in calcium like Low-fat yogurt, cheese, & milk breakdown fat cells faster.
Any kind of raw nuts
Apples
Fish
Lean proteins
Add spices to your foods like hot peppers, cayenne peppers, cinnamon , garlic, and hot mustard to increase your fat burning metabolism by 8-to-20% for up to 3 hours after eating spicy foods.
http://www.nowloss.com/Weight_Loss_foods.htm
There are also workout on the site that will help with your belly, chest etc.
I’m 6’2" myself. I started at 317 and have gotten to my current 254. Try amping up your cardio more. I’m assuming you do walks on the treadmill, so try increasing the incline or speed. Try running for as long as you can at a moderate pace (like 6.0) for a couple miles or more and work from there. You should do more than 20 minutes, because they say it takes at least that long to start burning fat. Better yet, run outside. It’s an entirely different feeling.
Do weights after cardio and keep up with the crunches.
Take protein shakes if you want. I used to use EAS mix but now I’m focused more on weight loss and am still getting stronger anyway.
Try cutting calories more. Try for 1,200 – 1,500 per day. I mainly eat Kashi cereal, nonfat yogurt and salads. Keep a food journal and stick to it rigidly. Vow to write down every little thing that you put into your mouth and do it.
My goal is 240 and it’s in sight. The diet is hard as hell (so says the pie from last night), but stick to it.
Andrew is on the right track.
I’m 6’0" and clock in at 270. You need to burn about 3500 fat calories to lose one pound. Lean meats and veggies are the way to go. Whole foods will give you more nutrition than any powdered junk you pick up at GNC. Someone our size burns about 110 calories an hour just sitting around watching TV. So if you did nothing all day and ate 2500 calories a day you would at least maintain the same weight.
Stagger your food intake through the day and give your body time to digest and utilize the foods. I generally try to eat 30-45 minutes before I start hiking, biking, skiing, or kayaking. This gets my body in tune to use what’s in my stomach and then burn my fat reserves too.
I was 315 in January 2005 and I was as low as 260 at the end of last summer. While I’d love to be back down to 240 like I was when I was 24, I need to quit my job and start backpacking again at 8000 feet to reach that weight. I’ll settle for 250 by the end of August.
Drink water…lots and lots of water.
The sauna thing can help, but you need more than 10 minutes at a pop. Back in the day I used to hit the sauna once a week or so for a good 60 minutes. Your body is just getting up to temp at 10 minutes. Give it 20 and drink a quart of water while you are in the sauna for some extra flush!
The weight plan sounds good but more cardio is a good idea too. I hate running. Speed walking is good. Arc Trainers and bikes are excellent. I hate ellipticals but if you can get used to them they are good for raising the heart level too.