Please Help! I'm Miserable

Hi everyone, My name is Brandon and I need some help
Just as the title says, im miserable
Im 18yrs old and getting ready to go to college and im ready to turn my life around
Im 5'11 225 lbs. Im a pretty stocky guy, big shoulders and chest, but i have all this fat and im so uncomfortable
I want to get down to 180, so im looking at a loss of 45lbs
Can someone get me started on the right track
What do i need to eat?
How much should i eat?
When do i eat?
I dont really care about loosing muscle, at least i dont think i am
Also, what do i do for exercise, a lot of cardio?
 

Yes, lots of cardio. But you must eat right too.

Read the following posts
 How Many Calories Do You Need: Calorie Calculators - Includes Quick Sp
 Best of Nutrition

It's lots of reading, but you will learn how to control your weight and eat healthy.

5' 11'' , 176 lbs, 10%BF

I might have misread, but according to the How Many Calories Do You Need: Calorie Calculators - Includes Quick Sp
I can not calculate my caloric intake corectly b/c the calculation does not include lean body mass
"The only variable it does not take into consideration is lean body mass. Therefore, this equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs)."
I have quite a bit of fat/ should i use the calculation anyways?

b/c that calculation says i should take 2679 calories a day, wich seems like a lot

Ok, i think i got it figured out, according to the calculator, i need 2679 calories
a day in order to keep my present weight.
So i need to reduce by 500 calories wich gives me 2179 calories a day
So, by consuming roughly 2100 calories/daily and increasing my activaty
I should start shedding pounds.
I read about HIIT Training and it looks like a great idea.

The only variable it does not take into consideration is lean body mass. Therefore, this equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs).

The calculator uses to formulas. One formula uses your BF% and the other does not. So the one for BF% does take in consideration of lean mass.

5' 11'' , 176 lbs, 10%BF

Excellent, you got it!

Give it a try for a few weeks and I bet you lose weight.

Just remember you will need to re-calculate your calorie need as you lose weight every few weeks.

5' 11'' , 176 lbs, 10%BF

ok, i need 2100 calories, but where should i be getting them from?

since your cutting you can do a 40/40/20 protein, carb, fat.
Or 45/35/20 protein, carb, fat

5' 11'' , 176 lbs, 10%BF

ok, pry a stupid question, but then does it matter what i eat
as long as i keep it at 40/40/20 with 2100 calories and HIIT training
if not, what should i eat
btw thank you for your help

Yeah it matter what you eat. No junk food.

Those links I gave you should have some healthy food ideas....lean meats, veggies, whole grains....No fast food, chips, etc..

5' 11'' , 176 lbs, 10%BF

i know i should not ask this, but if i watch my intake and do HIIT
how long, roughly, do you think it would take to lose 45lbs

use fitday.com to track everything you eat and your exercises.
One lbs equals 3500 calories, so if you take a -500 cut with cardio and diet per day, that is 1 lbs a week. You can take a larger cut if your not too conserned about muscle loss. I wouldn't go over 700-800 calorie cut or your matabolism will get messed up and you will store fat when ever you eat.

5' 11'' , 176 lbs, 10%BF

1 lb a week is average and considered good.

But depending on your current fat levels and such, you could lose up to 3+ and be safe.

What you don't want to do is think...

"I gotta lose this weight (fat or muscle) FAST!!" 

And so you just lose weight, and starve your body.  You'll end up gaining it back and going nuts in the process because you'll be so hungry.

By monitoring your calories and making weekly adjustments, you can be hungry but not starving where you make errors. 

So it really depends.  I have known friends who were way way overweight.

1- Quit drinking dark beers at night
2- Started the gym immediately
3- Started eating healthy

Guy dropped 17 lbs in 14 days. 

Totally possible.  But given his circumstances, his body just made some drastic transformations.

A leaner person would not want to be dropping 3 lbs a week.

1 lb a week is what you'll see as the average.  But that won't take into account your situation and as you know, all people are different.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Guy dropped 17 lbs in 14 days.

I belive it. When ever I shift from bulk to cut, I see a drop of about 10lbs in about 2 weeks. Then it slows to about 1lbs a week or less.

5' 11'' , 176 lbs, 10%BF

Im guessing that if its a really speedy drop in body fat (weight loss), the effects will not be as permanent as dropping the weights slowly...
just my two cents but that's what I've been observing all these times...

This may sound ridiculous to some people here, but you can get some good info from the abs diet book, nutrition wise.

I've lifted millions of pounds, 12 ounces at a time.

PS DONT OVERTRAIN.

Any updates for us, blk02bird?

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"