Need some help please

[thebigld1981]

I'll make the intro as short as I can. I have had issues with my weight pretty much all my life. Never really fat and nasty looking but always chubby but very strong. I joined this sight a few years ago and started doing real good, I started to see my abs for the first time in my life. I was working as a scaffold erector so I got a great work out all day. Here comes DEC 09 walking off a job sight a brick mason drops a brick from 30ft that hits me in the neck.... I am still on workers comp depressed and I have now reached 330lbs. I am asking my brothers for some help , the Dr is letting me return to the gym. I have 24hrs of free time and not sure when I will be going back to work. Will you guys set me up on a diet and workout plan?

30 years old
5'8
330lbs
I have a very wide solid frame I think 190 would be a ideal weigh for me.

[A.B]

liftsiron has a great formula for weightloss:

"Try this diet bodyweight in pounds x 10 = your daily calorie total.
55-60% protein 25-30% good carbs and 10% fats."-liftsiron

the biggest advice I can give if you get the go ahead from your dr. is to ease yourself back into working out. start light, ease into cardio. you dont want to get back into thing within the first few months because youll end up with an injury.

what are you eating right now? thats 90% where your weight loss with come from

[liftsiron]

liftsiron has a great formula for weightloss:

"Try this diet bodyweight in pounds x 10 = your daily calorie total.
55-60% protein 25-30% good carbs and 10% fats."-liftsiron

the biggest advice I can give if you get the go ahead from your dr. is to ease yourself back into working out. start light, ease into cardio. you dont want to get back into thing within the first few months because youll end up with an injury.

what are you eating right now? thats 90% where your weight loss with come from

That diet will work but at 330 I would start my daily calories intake at 2800 calories with the same protein to carb to fat ratio as suggested above.
Remember carbs and fats have 4 calories per gram while fats have 9 calories per gram.

[A.B]

very good point bro with the weight!!!

[thebigld1981]

Here lately I have been eating dinner with my wife and that's it. I am pretty sure this is making me gain a lot of fat. I am planning on going to the store tonight. Can you give me some menu ideas?

[liftsiron]

I have been eating a ton of chili. I use lean ground turkey breast, low fat chili beans in sauce and chili ready tomatoes in the can. I also make meat loaf with lean ground turkey breast.

[olderfella]

Are you on anti depressants?

[jboldman]

chili is one of my favorite meals, also ground turkey meatballs well seasoned with tomato sauce over spaghetti squash.

jb

[thebigld1981]

Are you on anti depressants?

Not any more. I am sure It is mostly water weight but I am down to 304 this morning. I go 4 miles on a elliptical 3 days a week, lift the other 3 days and have been taking off Sunday.

I am drinking about a gallon of water a day and eating nothing but grilled/baked chicken breast. and veggies . After my workouts I have a protein shake (46 grams ) with 1 banana and a spoon full of peanut butter mixed with water. And I am only drinking water, no juice,milk or sodas.

First week was hell and I know it's soon but I feel fucking AWESOME . Already have more energy and don't even care to eat a burger or pizza.

[thebigld1981]

299

[nutnut]

At that weight you need to be calculating intake based on LBM for optimal loss. Try to push intensity on your cardio, I like to do 15 min and each time only do that 15 min but try and beat the distance traveled which means increased intensity and progress. I also find using a higher fats ratio seems to work if the fats are poly/mono as good fats actually help fat oxidization.

[thebigld1981]

Hit 286 this morning. Getting there!

[liftsiron]

Just takes time bro, good job.

[mirage]

Good work man. Keep it up...

[Shovel]

Right on bro! Keep at it!!!