6'5'' 260 - I Need to Lose Weight (HELP!)
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6'5'' 260 - I Need to Lose Weight (HELP!) - 5/23/2006 4:47:35 PM
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Shinichi
Posts: 5
Joined: 5/23/2006
Status: offline
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Currently, I am at about 18-20% body fat and to everyone else I look like I weigh no more than 200 lbs. My arms are solid, my legs, and calves as well. My problem is that I really need to lose weight on my chest and stomach. My nutrition isn't the best with my sweet tooth, but I'm really curbing it right now while I super serious about losing some weight.
Goal: Lose excess body fat, get to 10-12% body fat.
Here is the workout plan I follow.
Monday:
10 mins treadmill at 6.5mph
Chest, Shoulders, Back
Tuesday:
10 mins treadmill at 6.5 mph
Biceps, Triceps, Forearms
Weds:
30 mins treadmill (15 mins at 6.5mph, sprints at 8-10mph for 10 mins, 5 mins walk)
30 mins elliptical at level 12 of level 20 high
Thursday:
10 mins treadmill at 6.5mph
Hamstrings, Quads, Calves
Friday: Rest
Saturday:
Repeat Monday and cycle
I lift with medium to heavy weights with little rest between sets. Also, I"m thinking of creatine but I heard about weight gain, what do you guys think for my situation.
Any help HELPS
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RE: 6'5'' 260 - I Need to Lose Weight (HELP!) - 5/23/2006 7:13:12 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline
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The first thing you need to do is find out how many calories a day you need to eat in order to lose weight. Nutrition plays a huge role in dropping fat, but it's not just about cutting out the bad food- It's also about getting enough of the good food into your system so your body can perform all of it's functions properly- Including the function of burning fat.
So- Head over to the nutrition forum, near the top there's a post about calorie calculators. Use the info in there to find out how many calories a day your body really needs, and then minus 300-500 for fat loss.
(in reply to Shinichi)
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RE: 6'5'' 260 - I Need to Lose Weight (HELP!) - 5/23/2006 10:00:42 PM
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Shinichi
Posts: 5
Joined: 5/23/2006
Status: offline
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I tried the calorie calculators and is it really the case that I need over 3000 calories a day to LOSE WEIGHT? My maintenance calorie requirement is like 4200. This seems like a very high amount. Any thoughts? I'm eating in the range of 2000-2500 right now.
(in reply to Vehemence)
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RE: 6'5'' 260 - I Need to Lose Weight (HELP!) - 5/26/2006 11:52:48 PM
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AznR6
Posts: 19
Joined: 5/26/2006
Status: offline
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Just want 2 add my 2cents. V's right about the cardio, you need to up the minutes to at least 20 minutes at a high heart rate, doing everything interval sprints are great too. I'm a newbie to BB, but I did lose a lot a weight a cpl of yrs ago doing these types of cardio exercises on the treadmill and kayaking.
And my biggest advise is this, if you really want to stay consistent, do some type of cardio that you can fall in love with! Treadmills can be so monotonous (sp). But man, I love going out to the lake and push out seven miles doing interval sprints. Great Cardio, Excellent Ab work, and I look forward to actually doing it!
Good Luck to you.
(in reply to Vehemence)
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RE: 6'5'' 260 - I Need to Lose Weight (HELP!) - 5/27/2006 10:59:00 AM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline
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quote:
Yeah...if you want to lose a significant amount at a time I would drop it to about 2000 calories and run a lot. Unfortunately most people wont say thats "healthy" for you, but nothing is healthy anymore...
It's not just unhealthy- It also might not work at all. If your system requires over three thousand calories to lose weight, dropping that number by more than a thousand can actually cause your body to STOP burning fat- Since it needs a lot more than two thousand calories, on a diet like that, the body might actually think it's being starved- And as a defense mechanism, it'll actually try to hold on to as much fat as possible, AND store as much food as fat as possible. That's why you see people who rarely eat and yet can't seem to lose a pound- They're not eating enough to support their body's functions, and the body views that as a threat.
http://www.discussbodybuilding.com/What_the_hell_is_a_calorie_anyway/m_135283/tm.htm
Read this for a better understanding of calories, what they're used for, and why we need so many to lose fat.
(in reply to AznR6)
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RE: 6'5'' 260 - I Need to Lose Weight (HELP!) - 6/1/2006 8:59:43 AM
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Shinichi
Posts: 5
Joined: 5/23/2006
Status: offline
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In all honesty, I've been eating around 2000 calories a day, and even though my training centers more around weights than cardio, I lift with little rest and my heart is always racing. I haven't been able to lose more than a pound or so a week over the last couple of weeks, but I think trying to eat more "healthy" stuff to get to maybe 2500 or 2750 calories a day might be a way to start. I've never tested the concept of eating more to lose weight.
(in reply to Vehemence)
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RE: 6'5'' 260 - I Need to Lose Weight (HELP!) - 6/1/2006 9:37:56 AM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline
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explanation of how it works here-
http://www.discussbodybuilding.com/What_the_hell_is_a_calorie_anyway/m_135283/tm.htm
Of course, not every calorie calculator is equal- If you're unsure of the results you got from the calorie cals, try another method- One involving a known bodyfat percentage, perhaps.
And there are other variables to consider too, not really addressed by the calcs- Thyroid problems, for example.
However, for an average person, calorie calculation is the way to go- It just goes against what we've been taught for so long- Eating less means losing fat.
(in reply to Shinichi)
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