Male 30 Trying to Lose weight from 264LB to 180LB need help?

0OneTwo3

oh damn. its in the first post... my bad

so 187lbs lean mass on 6'2? so you are muscled like a greek god?

i think that 29% is not accurate...

IproDev

can you please tell me which one is protein, carbs and fat in 40/20/20

IproDev

well i went to this website http://www.active.com/fitness/calculators/bodyfat?force_a2=y# to calculate body fat

IproDev

I am 6,2"

264 LB

age 30

IproDev

Ok I measured my body fat it is between 30-33 % lets just say i look like this guy link here, look at the image where it says 30-32% in male.

http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/

IproDev

So BCCA is health. I have this protein shake. http://www.amazon.com/gp/product/B0091T7YVE/ref=oh_details_o08_s00_i00?ie=UTF8&psc=1

Jhodges3793

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0OneTwo3

well the last two macro ratios should all work fine anyway. 20/40/40 means 20%fat (of your daily caloric consumption) 40% protein and 40% carbs.
this is a ratio very high in protein and low in fat. its designed to make you loose bodyfat while keeping an to as much lean mass (basically muscles) as possible. you can also eat enough to not go mad during a prolonged diet. its a typical bodybuilding cutting-diet with a lot of chicken and fish (but you can eat whatever you want though as long as you hit the numbers.)

my advice would be to just take this for now:

GRAMS per day Carbs:218.5 Protein:218.5 Fat:48.6 Calories: 2185

you can round them of course. also you don't have to hit them dead on (+/- 10 gramms range is ok)

its quite a large deficit for a tall guy like you but its a lot more than you eat right now.
try to hit these numbers every day. you should loose weight quite fast especially if you keep on doing your cardio.

i also suggest you try your hands on strength training and see if you like it. it will go well with the high protein intake.
one or two short sessions a week for now since you are already very active with 4 cardio sessions.
"starting strength" and "stronglifts 5x5" are both great programs to start.

i hoped this helped

IproDev

Thanks, This is what I am going to do. This is final, now which macro plan I should go for in your opinion. I know you posted but it's this "GRAMS per day Carbs:218.5 Protein:218.5 Fat:48.6 Calories: 2185". what is this in Macro.

I am going to be doing the strength training with cardio.

Steps

1. Join a gym do 1hr strength training and cardio 30 min stair master or elliptical 15 min.

2. Should I left heavy to build solid muscles like these guys http://legendsofaesthetics.myshopify.com/

I know their fitness pro but I am doing it for the Muscles and health lifestyle cause I want to see how abs look like on me one day maybe.

0OneTwo3

This is final, now which macro plan I should go for in your opinion. I know you posted but it's this "GRAMS per day Carbs:218.5 Protein:218.5 Fat:48.6 Calories: 2185". what is this in Macro.

macro plan? it just means you eat 2186 kcal a day an eat them in 40% carbs 40% protein 20% fats. i suggested that one because the deficit is high enough to make you loose weight fast but the protein is high so you keep muscle mass. (see how it works for you for a few weeks and than make adjustments if necessary.)

2. Should I left heavy to build solid muscles like these guys http://legendsofaesthetics.myshopify.com/
I know their fitness pro but I am doing it for the Muscles and health lifestyle cause I want to see how abs look like on me one day maybe.

those guys are bodybuilders. it takes years to look like that.
i suggest you stick to "starting strength" for now even though its a program designed for strength and not mass. get the book its an investment you will never regret. learn how to do the lifts properly and build up some strength while you diet. its almost impossible to loose fat and build muscle at the same time anyway. after your diet go for a bodybuilding program and do a clean bulk.

the good news is: abs come with very low body-fat and not so much with training. so you might see yours sooner than you think.

IproDev

what in the "starting strength" I mean how it's done I am a noob. also can you give me the book name one more time

0OneTwo3

what in the "starting strength" I mean how it's done I am a noob. also can you give me the book name one more time

http://www.amazon.com/Starting-Strength-Barbell-Training-Edition/dp/0976805421/ref=sr_1_2?ie=UTF8&qid=1376544276&sr=8-2&keywords=starting+strength

the books name IS "starting strength". get it, read it, learn how to lift. there is a beginners training-plan in there too.

IproDev

OK 2186 Calories a day

P - 40%
C - 40%
F - 20%

How do I convert this in to grams in each meal and how many meals a day do I need.

PlayboyMickey81

I'm a Trauma Nurse now, but when I used to work in med surg and helped people with their diet....... I know that you need somekind of meat for your diet in order for you to build muscle and lose those fats. Chicken is a good source of protein and helps you to maintain a healthy lifestyle. You can't just go on with fruits and vegetables alone, especially if you're working out as much as you are. You might lose weight fast but probably won't be able to keep it off and plus you will be malnourished and you don't want that at all because you will be sick and weak and it will be hard for you to get back in shape just a friendly advice.

IproDev

Thanks for the info. I am changing my diet and will have protein in it. Now which part of chicken is lean meat.

frankw678

Here are some of those greatest bodybuilding diet i have ever tried. You can see it in detail here, http://www.therippedbody.net/.

2fit2quitsteve

I'm 39 years old, i am currently 247 lb and trying to 180 Lb. I love to riding bicycle it burns calories very fast, by the same token your body is programmable so it knows. I say try to run or walk whatever, but don't consume over 1300 calories per day. Change your workout routine, 30min to 1 hour of Cardio and Focus on strength training one muscle group at a time. I've been eating salad with no dressing, tofu or vegetable soup, grill fish. Check nutrition fact first, so you can plan out your food for each day. Don't forget to weight your food as well. Lastly, you might want to consult a trainer with background in nutrition. Feel free to add me in as MFP friend. We can keep each other motivated.

PS. If you can afford it, get a fitbit fitness tracker, it helps. I wear mine 24 hours a day. - Steve

Dozer561

i second the fitbit, love mine. i have the fitbit one

you dont have to kill yourself with cardio, that sounds miserable. focus more on the weights, do cardio for health, and to be able to eat more if you are hungry, it's not needed to burn fat if your lifting weights and at a calorie deficit through diet alone.

id say keep protein around 200g, keep carbs under 150g and fill the rest with healthy fats. lift weights, do some yoga, light cardio for your heart, or if you just actually enjoy it.

im kinda following the marksdailyapple plan, but i dont follow it to a T.

my daily meals is usually

eggs/bacon or steak or sausage cooked in real butter

protein shake

6-8oz chicken, or 4oz steak with rice or sweet potato and veg switching up sauces and diff flavors

apple and PB/string cheese/almonds/any low carb healthy fat snack

dinner same as lunch