Someone Please HELP!!!!

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madsklz
This is my first post here, so I'll apologize if I'm in the wrong area.

I'll strart out with some back ground. I started out at 5'10" 237.5 36% body fat I user to not eat breakfast and would eat fast food for lunch (around 1:30) dinner (around 6:30) and then at night (around 10:30) and then go to bed. I would have between 4 - 6 sodas a day. That explains why I am fat I know.

Now onto the diet/exercise:

I now eat breakfast, one packet of Oatmeal and a banana
Lunch - grilled chicken and an apple
Dinner - grilled chicken and maybe some sort of a pasta. I have cut out soda and fast food. Don't get me wrong, on mother's day I had 1 can and a peice of cake, but going from what my diet was and what it is now I am pretty proud of myself.

I lift 5 days a week, and on Sundays I play hockey, so I consider myself pretty active. I am on my eighth week in workouts, I am now 232.5lbs and 35% body fat. After 2 month of busting my butt, shouldn't I see more/better results??? I have tried fat matabolizers ever green tea, and nothing seems to help. I could really use some advice.

Thanks  

27 Jun 2006 18:12

estray
Your not eating enough food or often enough. your metabolism is stuck in low gear cause of this.  

27 Jun 2006 18:31
madsklz
my other problem is I'm trying to cut back on calories, but I work at a desk job, so I sit all day. I nervous about eating every few hours considering I'm doing anything active  

27 Jun 2006 19:00
estray
And that exactly where the problem is. Eating 5-6 times a day in itself will speed up your metabolism. Cutting your calories way short will slow it down. As long as your exercising and it sounds like you are, itll be ok. Some people can crash diet excessive fat off(if you dont mind losing some muscle) and some cant. I was almost exactly your size last august. I was able to go from 230 and 35% to 175 and 15% in a matter of about 4 months. I lost muscle though. It not the way to go but it sounds like your metabolism is so slow right now thats not an option. To maintain your current weight you should be eating 2700-3000 calories a day split up evenly over 5-6 meals. Cut carbs out after 3 or 4 pm. Creat your caloric deficit through cardio. Not through drastically cutting calories. It takes a caloric deficit of 3500 calories to lose 1 lb, and 1-2lbs a week should be the goal, no more than that! So say you do a 1 hour bout with the wieghts burns about 400 calories. so 5 x a week thats 2000 calories a week. (4) 45 minute cardio sessions will burn a total of about 1600 calories. Thats 3600 calories so theres your first pound. So cut your calories 500 per day(down to about 2400) and theres your second pound. Use fitday.com to track your calories.
Good luck  

27 Jun 2006 19:38
madsklz
So for food intake, are we talking only nuts and fruits? Obviously I can't be eating chips and candy for the meals, but I'm trying to think of something I can have at my desk to eat every few hours  

27 Jun 2006 19:53
estray
fruit, whey protein shakes, milk, stuff like that. My wife works a desk job and eats whole foods for break, lunch, dinner and has 2 snacks that consist of a whey protein shake in milk and a piece of fruit. Eat a good size breakfast too. Stick with foods without the refined sugar and flour. Tuna, chicken, fish, wheat bread, natural peanut butter, vegetables, dairy(yogurt, cheese, skim milk, cottage cheese) eggs, etc.  

27 Jun 2006 20:00
cowcountry
Cook chicken and keep it in tupperware. I like it with fat free cheese and ketchup (low carb of course). My point is, whatever works for you. Just keep it really simple so you don't get tired of having to cook your meals ever single night of the week for the next day. It will get old, so the less time you spend doing it the better.  

27 Jun 2006 20:01
madsklz
Thanks for the advice, I'll give it a try. How soon (ballpark) could I expcet to see some results? If I am showing no improvement in 2 weeks, should I be worried?  

27 Jun 2006 20:02
cowcountry
It's just like Alcholics Anonomys... "One day at a time". Don't look at the total of the whole, just go each day doing the right thing and before you even realize it, you'll be a complete differnet person.  

27 Jun 2006 20:04
footballplaya8813
[QUOTE=estray]And that exactly where the problem is. Eating 5-6 times a day in itself will speed up your metabolism.

I thought that when you eat 5-6 times a day that makes you gain weight? I dont understand  

27 Jun 2006 20:17
estray
[QUOTE=footballplaya8813][QUOTE=estray]And that exactly where the problem is. Eating 5-6 times a day in itself will speed up your metabolism.

I thought that when you eat 5-6 times a day that makes you gain weight? I dont understand[/QUOTE]


Gaining or losing weight is all about using more or less calories than youre eating. true when bulking you also eat 5-6 times but thats more about making the meals smaller so you can use all the protein you eat. If you try to eat 5000 calories and 400g of protein in 3 meals thats 1700 calories 133g protein per meal and your body cant digest 133g of protein in one sitting. Alot would go to waste. Not to mention how full you would be.  

27 Jun 2006 20:30
Enickma
I was worried about the same thing as I too have a desk job and am trying to cut fat. I've gone to eating every 2-3 hours, but I'm making sure to eat the right kinds of foods. I've noticed that I now feel more energetic all day. And whereas before I'd be reclined in my chair fighting sleep, now I'm sitting straight up, alert, standing up and walking around more often... Lately I've even taken to going on short breaks and taking walks around the building or outside.... The other night I found myself walking up 9 stories worth of stairs in the building I'm in just to release some energy. That worked until I decided to look down from the top...I amost shit myself and will not be making any more stair climbs that high when the only thing separating me from death is my sense of balance and a 4 ft high rail made of metal bars...lol. The point is that since making the right diet and exercise changes ...including eating more frequently I am running on a higher octane and I'm sure burning more calories. I know it sounds backwards but trust me, as long as you're eating the right foods it'll work out.  

27 Jun 2006 21:30
madsklz
so there are fruits, nuts, and tuna. Without access to heating up food, I'm trying to figure out any more ideas on snacks. One HUGE strike against me, I don't do veggies of any kind. Lettuce is about it. Do you have any suggestions??  

27 Jun 2006 22:20
estray
[QUOTE=madsklz]so there are fruits, nuts, and tuna. Without access to heating up food, I'm trying to figure out any more ideas on snacks. One HUGE strike against me, I don't do veggies of any kind. Lettuce is about it. Do you have any suggestions??[/QUOTE]

Just take a multivitamin then cause you need those nutrients. Also you can make protein bars. Do a search here, i know ive seen recipes.  

27 Jun 2006 23:27
John H
[QUOTE=madsklz]so there are fruits, nuts, and tuna. Without access to heating up food, I'm trying to figure out any more ideas on snacks. One HUGE strike against me, I don't do veggies of any kind. Lettuce is about it. Do you have any suggestions??[/QUOTE]
hmm... i would suggest eating them anyways, but if thats not an option try and find fruits that you like instead to replace them, but if i were you i would try and find some veggies you can eat, or maybe a different way to prepare them that would make them more palatable... sorry if i was no help lol  

27 Jun 2006 23:28
madsklz
another question, with the eating schedule of every 2-3 hours, what if I'm not hungry? Should I force myself to eat a peice of fruit, or wait until I'm hungry?  

28 Jun 2006 16:07
estray
Yes, you have to eat something.  

28 Jun 2006 16:42
madsklz
thanks  

28 Jun 2006 17:08
estray
I shouldve elaborated on that a little. Your not hungry cause your metabolism is still slow. Give it a week or 2 and youll be hungry.  

28 Jun 2006 17:18
madsklz
when not hungry, should I eat something light i.e. an apple, banana, or I should I do a protein shake with skim milk?  

28 Jun 2006 17:27
estray
Id do a shake with milk. cant get too much protein.  

28 Jun 2006 17:44
madsklz
I know I keep saying last question, but I keep lying and I apologize, I'm new to this. Is there a reliable source or formula I can use to figure out how many calories I should have a day. I'm using fitday.com and I'm already up to 1722 calories. Protein is at 200g, fat 17g and carbs 164 most coming from skim milk (71)  

28 Jun 2006 21:41
cowcountry
[QUOTE=madsklz]I know I keep saying last question, but I keep lying and I apologize, I'm new to this. Is there a reliable source or formula I can use to figure out how many calories I should have a day. I'm using fitday.com and I'm already up to 1722 calories. Protein is at 200g, fat 17g and carbs 164 most coming from skim milk (71)[/QUOTE]


I personally don't drink milk when cutting. Found it just has way too much sugar. If you can avoid simple sugars all together that's going to be much better. As was mentioned earlier in this thread, sugars spike insulin levels and when cutting that's a bad thing.

I take insulin when cutting (humalog) but that's a whole nother story. IF anyone wants any advice on insulin dosing, hit me up. I'm happy to save a life. Also, don't expect to be a monster without insulin, it's the most anabolic agent in the body for a reason, that's also the reason fruits are so important during a bulk cycle, becuase of the insulin spikes. I can go days on insulin and IGF-1 protocols.

So, for now, stick to good old H2O until you have a firm grasp of when to eat sugary foods in order to gain lean mass. Until then, stick to 2 bananas post workout and cut out the dairy completely.  

29 Jun 2006 17:53
estray
double post.  

29 Jun 2006 20:45
estray
[QUOTE=cowcountry]I personally don't drink milk when cutting. Found it just has way too much sugar. If you can avoid simple sugars all together that's going to be much better. As was mentioned earlier in this thread, sugars spike insulin levels and when cutting that's a bad thing.

I take insulin when cutting (humalog) but that's a whole nother story. IF anyone wants any advice on insulin dosing, hit me up. I'm happy to save a life. Also, don't expect to be a monster without insulin, it's the most anabolic agent in the body for a reason, that's also the reason fruits are so important during a bulk cycle, becuase of the insulin spikes. I can go days on insulin and IGF-1 protocols.

So, for now, stick to good old H2O until you have a firm grasp of when to eat sugary foods in order to gain lean mass. Until then, stick to 2 bananas post workout and cut out the dairy completely.[/QUOTE]


Milk, and all dairy for that matter, is very low gi and causes minimal insulin response. Most sources will give it about 26-28 on the gi. Below 56 is good.  

29 Jun 2006 20:45
thebarbarianway
[QUOTE=madsklz]I know I keep saying last question, but I keep lying and I apologize, I'm new to this. Is there a reliable source or formula I can use to figure out how many calories I should have a day. I'm using fitday.com and I'm already up to 1722 calories. Protein is at 200g, fat 17g and carbs 164 most coming from skim milk (71)[/QUOTE]

The best formula for fat loss is to eat hormonally balanced. This means about 40/30/30. 40% intake from carbs (mainly fruits, veggies, oatmeal, brown rice), 30% protein from protein and 30% from fats (nuts, fish oils, flax oil, olive oil etc

It seems that your 'good' fats is too low. Try bumping that up a little and monitor the outcome...keep it up!  

29 Jun 2006 22:26
cowcountry
[QUOTE=estray]Milk, and all dairy for that matter, is very low gi and causes minimal insulin response. Most sources will give it about 26-28 on the gi. Below 56 is good.[/QUOTE]


Even though it's low GI, meaning it has low potential to effect our insulin secretion, it still effects insulin secretion. When you are taking in a gallon of milk a day, as many bb'ers do, it is best to opt for water in place of milk or other dairy products.

I look to be as close to perfect as possible with my diet and training, of course you slack off here and there but overall getting as close as possible is the goal.  

29 Jun 2006 23:11

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