What the HELL am I?

[Socrates44]

WARNING: Long posting (read at your own will)


Well, this is my second thread and I have got many a good information from this site. Most of the guys are very supportive and very knowledgeable, for this I am grateful. I have lost 4lbs in my first week of cutting so I am very happy.

I have always considered myself an Endomorph, but doing a little research I came across another type I was unaware of...Mesendomorph (aka Mesoendomorph). This is a person who has endomorph qualities [rotund appearance, easily fat gain....blah blah your normal jaba] (those of who dont take care of themselves, mind you.) An also possess a considerable amount of muscle and fat, however have difficulty shredding the unwanted poundage. Im gonna list some updated measurements, tell me what you think.

Height-72 inches (6feet)
Shoulders-58
Hips-44
Biceps-17.5
Quads-28
Calves-18.5
Waist.....I dont feel like listing lol

And at 300lbs I could run a 4.95-40 (wind aided) during my football days.

I am currently 272lbs, and Im unaware of my BF, I have a normal amount of subcutaneous fat all over my body, except for a couple deposits on my inner thigh and back of my tricep. However, I have a Snowtire built for a monster truck around my waist, which "softens" my appearance way to much.

I would like to be 235 by May first, without the use of too many stimulants.

Here is my first weeks cycle

Wake: 8am (pop 3g of CLA and 1-2 Lipo-6)
Cardio: 8:10-8:55 (3.5mph at 15 degree incline) (32oz H2O)
First meal: 9:25
1 cup of Oats
I scoop of Protein Powder
More water

Second Meal: 11:25
6oz. turkey breast (lunch meat, i know i know, high sodium but im a college student damnit)
Spinach greens with no-fat Italian Dressing
1/2 cup of Cottage Cheese (on salad, its really good, try it :woohoo:

Train at 1-1:45
Full body exercise, 10-12 reps on each.
1:50
30 minutes of cardio (15-treadmill. 15-eliptical)

Third Meal-2:30
80 gram protein shake
one rice cake

Fourth Meal-5:00
Same as lunch

Fifth meal-8:00
50 gram protein

Sixth Meal-right before bed (12am)
1/2 cup of cottage cheese (gotta love the Casein)

Repeat

 

[dunimous]

what is the overall break down for the day(food wise)? like calories/carbs/protein/fats

 

[Socrates44]

I actually have no idea

Ball park I would estimate

Roughly 2300calories
300 grams protein
125 grams carbs
40 grams fat.

 

[dunimous]

One thing I would recommend you doing that helps a lot is signing up at fitday.com . Its free and by doing that you can input your daily food and see the macro breakdown on it. It also helps a bunch by keeping you on track and making sure you eat enough.

 

[doggzj]

I actually have no idea

Ball park I would estimate

Roughly 2300calories
300 grams protein
125 grams carbs
40 grams fat.

You're 270 and that's it? I really think you're undercutting your calories. Your body thinks it's starving. You really don't want to cut calories so drastically.

 

[doggzj]

weee double post

 

[jonny21]

I actually have no idea

Ball park I would estimate

Roughly 2300calories
300 grams protein
125 grams carbs
40 grams fat.

I don't see where you are getting 125g CHO or 300g Pro or even 40g fat(unless contained in your whey protein). Even with your macro breakdown you are only getting 2060 calories. You need more food simple as that. With this plan you will most likely lose a tremendous amount of muscle and possibly screw with your thyroid.

 

[not_big_enuf]

Why just 2700 calories? If you're thinking 270 x 12 is your maintenance and 270 x 10 = 2700 cals and that's for a cut, you're wrong. That'd be the calories you'd need to cut IF you did absolutely nothing all day and were in a coma.

You now need to take into account how active you are. After you find your BMR --> which is what you were trying to do, you need to finish the equation.

Harris Benedict Formula To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

 

[jonny21]

Why just 2700 calories? If you're thinking 270 x 12 is your maintenance and 270 x 10 = 2700 cals and that's for a cut, you're wrong. That'd be the calories you'd need to cut IF you did absolutely nothing all day and were in a coma.

Check again N_B_E he's even going lower :blink: 2300 calories but based on macros only add up to 2060 and I would bet it is even lower since his menu doesn't look to contain those macros.

 

[not_big_enuf]

Holy Moses! Dude, you're going to drop some initial water weight, a lb or 2 of fat and boatload of muscle in the first couple of weeks THEN eventually platuea, go into starvation mode and freak your body out.

Honestly, start from scratch, redo your math, figure out exactly where you need to be calorie-wise and get going again.

I weight 155 and I take in 2500 calories a day and I'm on maintenance.... so...

 

[jonny21]

Train at 1-1:45
Full body exercise, 10-12 reps on each.
1:50
30 minutes of cardio (15-treadmill. 15-eliptical)

I'll take you through this free of charge.

BW: 272lbs
Est BF: 35%(just to show you)
LBM: ~176.8lbs (80.4kg)
RMR using Cunningham equation: 500+(22 X 80.4)= 2268.8
Energy for Activity: MET x (RMR/24)
Your Activity:
1. 45 minute weight training at moderate intensity: 4.5 x (2268.8/24)=425 kcals
2. 30 minute low intensity cardio(you didn't give complete details): 4 x (2268.8/24)= 378 kcals
Compensate for SDA: total kcals + 10%: (2269+425+378) x 1.1= ~3380kcals on days that you lift & do cardio.

Just a general idea. You might have a lower BF% which would increase your RMR.

 

[Basso]

May is pretty aggressive for losing that much weight! I agree with most of what has been posted so I won't repeat. The other piece advice I'd give you is to lift heavy, get away from those x10. Someone with your body style is going to burn more fat all day with a heavy regime - 3-5 rep range. Especially lifting in the morning will get you burning all day, light lifting is more akin to cardio, lights the fire but doesn't keep the furnace going.

 

[Socrates44]

Well here is the deal, compared to a number of guys on this site I am extremely outta shape. Im not sure on my BMR and i am a college student, with a low budget for outside food. Can you guys give me some ideas on good clean food that is cheap?

PS- I am willing to sacrifice some muscle, just to get some added weight off. I put on muscle very easily, so it wouldnt be a huge deal to lose some.

 

[chevelleman]

I am a college student too. I understand what you mean about being on a budget. One of my staples are cans of chicken that you can buy in walmart or any food store. They look like tuna cans but are cheap and loaded with protein. Buy a George Foreman Grill and some frozen chicken breasts that is another cheap meal that is great and loaded with protein. Also I'm not sure but a protein shake with 80 grams of protein seems like overkill. You are probably wasting more than you are getting out of that shake which cuts your protein intake down evenmore. Also bud I am about 6'5, 290 I had tried doing the whole cutting down thing, but when it comes right down to it some of us are meant to be big boys thats about it. Take your reps down and raise the weights and keep on being a big boy. The chicks love it when you can put your arms around them and they get lost in them.

 

[Socrates44]

That thought has crossed my mind chevelle man. Maybe Ill just be a stout 250-260 at five eleven. lol. I used to powerlift, so it would be an easy transformation.
I like using CLA, I have heard a lot about Sesamin(derived from seasame seed oil) are good fatty acids to take in.

stacked together, they are called the "never get fat" stack. lol.

P.s chevelle, my dad just sold his 70' challenger with a 440 magnum in it, I almost cried.

 

[kwyckemynd00]

Well here is the deal, compared to a number of guys on this site I am extremely outta shape. Im not sure on my BMR and i am a college student, with a low budget for outside food. Can you guys give me some ideas on good clean food that is cheap?

PS- I am willing to sacrifice some muscle, just to get some added weight off. I put on muscle very easily, so it wouldnt be a huge deal to lose some.

One thing you should know right up front, cottage cheese is VERY expensive relative to most foods. Hell, its cheaper to eat steak!

Now, as far as your daily caloric needs, from what I've calculated, you're looking at about 3500 as a good starting point for a cut. I put your bodyfat as 30% in there, too, but, before you go jumping out of your skin about the number, I don't think thats entirely that high, don't worry. Most people are wwaaaay off on their bodyfat measurements--they're usually way too low. But, based on your weight and measurements, that's what I came up with as an estimate. That still gives you 190lbs of LBM, which is a lot! Basically, you'd be 210lbs with a six pack and veins all over still (~10%), so look at it in context. Arnold was shredded at 235-240 and taller than you...

Attached is a pretty much complete calorie intake, expenditure, bmr, etc calculator. Everything is customizable here, you can change your cutting deficit cals, bulking surplus cals, change your macro ratios, etc in there. I left your information in the one I'm uploading.

List of foods:
Chicken
Rice (Basmati is good)
FF Milk
Flax Oil
Spinach
Broccoli
Oats
Whole Wheat Bagels
Whole Wheat Tortillas
Splenda
I can't believe its not butter (spray)
Lean cut beef
Tuna in water

Thats enough there I guess, you can' figure out the rest, must of those are cheap.

Anyway, best of luck...

 

[LCSULLA]

Chicken
Rice (Basmati is good)
FF Milk
Flax Oil
Spinach
Broccoli
Oats
Whole Wheat Bagels
Whole Wheat Tortillas
Splenda
I can't believe its not butter (spray)
Lean cut beef
Tuna in water

Kwy has a good list here. I would add nuts, fat free jello for that sweet craving, diet green tea (I use turkey hill brand)

 

[Socrates44]

Are there kits I can get to measure my BMI??? I know of calipers and other things of that sort, anywhere i could pick them up cheap?
Thanks alot for all the help guys.

I friggin hate my body for gaining and retaining so easily (the bad things of course). I was down 4lbs, weighed myself today, gained it all back. Didnt change my diet, so im a little discouraged.....Over break im getting my thyroid checked.

 

[BigCasino]

Are there kits I can get to measure my BMI??? I know of calipers and other things of that sort, anywhere i could pick them up cheap?
Thanks alot for all the help guys.

I friggin hate my body for gaining and retaining so easily (the bad things of course). I was down 4lbs, weighed myself today, gained it all back. Didnt change my diet, so im a little discouraged.....Over break im getting my thyroid checked.

All those charts that show BMI in respect to your height and weight are pretty much useless for bodybuilders / people who lift weights. According to them Arnold was obese lol. What you really want to know if just your bodyfat %. Since you are a college student they might have some pretty nice equipment for measuring your bf% that you could use on campus. If not you could go buy one of those scales that measures it for you, has little sensors where your feet are places, and measures the resistance to and electric signal it sends. Don't worry it is totally harmless and you won't feel a thing. However, they are not always that accurate...


Also, I am sure you are already doing this, but make sure you weight your self at the SAME TIME. Ideally, you would weigh yourself in the morning, immediately after you wake up (on empty stomach of course!) and with a pair of boxers on at the most. At your size (~270lbs) you could easily fluctate 4lbs + through out the day just due to water retention and glycogen. Finally, listen to Kwyck and everyone else in this thread, they have given you some awesome advice!!!!

 

[somewhatgifted]

Alot of great info here so ill just say this, if your body can expect a fresh continuous supply of healthy food it will store food that may otherwise get passed. EG. if you eat once the body say this is crap i would like to pass but i HAVE to store it bc im not getting what i need. A good indicator of successful diet is you having 3-4 BM's a day. Constipation is an indicator of starvation.

 

[dsl]

You are giving yourself 11 weeks to lose nearly 40 pounds of fat? That is going to put way too much pressure on yourself, so think about only losing 20 pounds. I think that is a respectable number and you would be amazed at how different you will look after only losing that amount. Of course, you won't have a six pack but that will take time and you have to get your diet in check.

If you actually think you can get by on only 2300 cals then you are seriously mistaken and most everyone in this thread agrees with me.

You say you are willing to lose muscle in order to lose some fat, but think about it this way: You lose 20 lbs of fat along with 10 pounds of muscle so thats an over loss of 30, right? Well look at these numbers:

190 lbm / 272 = 30% bf
after fat and muscle loss-- 180/242 = 25.6% bf

if you lose only 20 lbs of fat-- 190/252 = 24.6% bf

so you see if you diet the right way you will be leaner and you will have more muscle to show off. Therefore, don't try to go too fast or you will defeat the purpose of what you are trying to do.

P.S. Only weigh yourself in the morning after your bathroom rituals once a week. My weight fluctuates a few lbs at the same time every morning and I only weigh 184.

 

[chevelleman]

Sorry to hear about the Challenger those are some fast cars when they are tuned right. As far as weighing yourself, DO NOT do it everyday. Like what was said above me once a week is plenty. When you weigh in and see that you have lost 4 or 5 lbs in the week you will feel better than seeing small numbers. CLA is very tough for us big guys because we have to dose soo much in order to get the effects from it and also it takes some time for you to start feeling the effects from it. Right now you need to stick to your plan as far as diet and workout are concerned. Use those things when you get to a real roadblock. Main thing is to make small goals for yourself every week and go from there. Make sure that your goals are attainable and realistic. So that if you have a good week you will make them and if you have a great week even better. Keep your head up and don't worry about the weight, you may not make it in the time that you want but it will happen if you want it too.

 

[motiv8erJR]

Hey man, I know how hard it is with the cash flow in college! I am your age and understand the problem... I dont know about your cafe or your meal plan, or if you even have one.. but with mine it is also very easy to bring in a baggy if its buffet style... I grab about 4 chicken breast a day and just stock up(besides what I eat at meals) Also if they have a deli line make a wheat sandwich and stick it in your pocket... I keep a bucket of LF peanut butter in my room and I just eat a spoonful of that inbetween classes... Another thing if you like tuna, is to get packs of the bagged tuna. You get 3.5 servings for about the price of 2 cans. I just eat about 2-3 oz of that with some ketchup when I need a snack. Another thing I dont think I have seen these guys post is that if you FEEL hungry... your doing something wrong. You should always eat protein if you think you might feel hungry, that was my way of cutting, not worrying about it if it was protein, and snack on that....

 

[Socrates44]

So here is my overall game plan: EAT CLEAN. The scale can be the most decieving instrument out there, so I am just gonna eat clean, train hard and in time ill see some gains. Im gonna continue doing cardio in the morning and at night, and Im gonna lift hard, and heavy for moderate weight.

IF i start seeing some results, Ill take on a HIIT session in the morning then do light weights at night 4-5 times a week.

I called my physician and Im going to get some blood work done pretty soon, so I can find out if some scripts might help with my retention and hardships of weightloss.

Thanks for all your help.

Im on a scale strike, not weighing myself for a month. :hammer:

 

[chevelleman]

Good luck with it Soc! Keep your chin up and watch the pounds shred off :head:

 

[Turbos10]

I am not a college student and I can afford food, but I am a cheap ass so it is kindof the same

One of my staple meals is oats and whey protein. That is about as cheap as it gets. You can have 50g of whey and a cup of oats for less than $1. While chicken breast or similiar lean meat are optimal for cutting, personally I get tired of chicken and it is expensive. I try to have lean meat 1-2 meals a day, eggs, milk, cottage cheese or similiar for another 2 or so meals a day. The rest of the time I used whey, just because of cost. I would suggest if you do use whey as your protein source, make sure and take it with a serving of oats or something similiar so you get the benifit of solid foods.

This may not be the best way, but on a budget it will work. It works for me at least.