A question for heavier men about calorie intake-from a lovin

ParkersMomma2010

So hubby and I have decided we are going to lose weight after having our first child. We joined the gym mid February and I am about 10lbs away from my goal weight but hubby is struggling to drop the weight despite exercising 5 days a week and eating right.

This is my question? My hubby is 5'8 and 259lbs so on the heavier side (although I personally like bigger men ) Can any of you guys on here share with me your caloric intake for the day that you successfully lost weight at a healthy but consistent pace. Hubby is starting to get discouraged and I really am very proud of him but the weight is not coming off like we anticipated for him.

I think the hardest part is that I have set my daily intake for 1200 calories and I know that is way too low for him but we both generally eat the same way. Plus at the gym he is burning 500+ calories. I think he is alloted 1900 plus those 500+. We need lots of hope and experience. The doctor wants him to get to 165lbs and suggested Gastic Bypass or lapband but we have chosen not to take that route.

Thank ya'll for reading this and for your suggestions and input!!!:smooched:

cghiggins518

i lost 60 pounds with a target calorie intake of 1800 calories a day. regardless of what exersices i did. i tried to work out 6 days a week for at least a half hour. every person is different though. he just has to find his fit. it can be done and with your support it will happen. good luck.

Akaratel

I do know, he should probably be eating two servings! I am not a man, but he should eat 2000 calories probably and then eat back the calories he exercised.

Edited to add that if he eats to little, the body will start eating away at his muscle calories and therefore cannot burn any fat because his muscles are diminishing.

340dart

I started on here at 6'3" and 301 pounds less then a year ago and am now at 234 following the guided plan offered by this site. I only modified it in Feburary to follow the percentage recomendations of the P90X program but only for a short time. I would suggest an HRM to give a good estimate of calories burned with excercise, make sure and include weight training, and leave a few left over calories for portion errors or HRM errors.

That is what worked for me, but as has been stated many times everyone is different.

ncahill77

I weighed 303 in August of 2009 and am down to 253 and most of that has been in the last 6 months while on the diet below.

Personally for me, cutting way down on my carbs has helped, I try to eat around 2,000 calories most days regardless of working out or not. Ideally my diet is:

- lean meats - nothing fried
- raw or steamed vegetables
- plenty of fruit
- minimal bread - only 100% whole grains
- lots of water
- stay away from ranch dressing
- and make sure you have a cheat day from time to time

paul87920

Is he perhaps gaining muscle mass? My suggestion would be to find someone to have a consultation with. They individualize a plan for him with nutrition and exercise that would be beneficial to his goals.

SheehyCFC

1st off - good for you guys trying to do it without surgery. Kind of depressing to hear the doctor suggested that instead of what you're doing (eating right and exercise). I wasn't quite that big, but I'm 5'8" and started my journey ~235-240.

I started ~1600 calories a day (trying to eat whole grains and lean protein as often as possible), and making sure I ate at LEAST 3 meals a day. Having fruits (like bananas) for a snack helped. My workouts were only ~300 calories burned when I started (no endurance), and I usually ate some but not all of them back. I would really suggest he focus more on cardio more than strength training. Lifting and other things are great (and by no means stop them completely!), but there is no substitute for cardio - and at the beginning of your (or his) weight journey, that may be the best thing.

Hope this helps.

**EDIT - a doctor could be male/female, i took out "he" - sorry!

hpsnickers1

He could be eating too few calories. I think the cutoff for men is 1600 (1200 for women). Have him contact Stroutman81. He is a member here.

Click on the link "Relatively Light and Trying to get leaner". Stroutman81 is the original poster. He can send the guy a personal message (doesn't have to friend him). He can give his stats and his goals and Stroutman81 will give him a plan.

http://www.myfitnesspal.com/topics/show/172515-frantic-about-adhering-to-the-right-calorie-intake-read-t

(This also belongs to him). Your hubby might even be able to figure it out. This one includes math and calculations that could give him a good calorie goal.

And I'm glad you not going with surgery. You lose weight but it does really bad things to your body and hormones and such. Those hormones are very very important.

lilawolf

Watch the movie Fat Head (available on Netflix and Hulu) and his life could change dramatically. I can't tell you how many people go on the movie maker's website who were just like your husband who have finally been able to lose weight. I am a mechanical engineer and not taken in by diet bs easily, but even if I am an idiot, the worst thing that could happen from you watching the movie is losing a couple hours of your time. I implore you, for your husbands sake, to watch it.

tigerblue

How did you get hubby to join in without hurting his feelings? I've now lost 40+ pounds and feel great. Although I think my man is sexy just like he is, I know he would feel much better and be healthier if he was carrying less gut around! (He has chronic back pain, and I know the tummy contributes). But anytime I suggest exercising he always has an excuse. I don't think he sees that he could lose a little, since he rarely weighs, or even worries about it. So how did you get your man motivated?

Bridgetc140

Well, he definitely needs to be eating more than 1200 calories per day. My husband is of similar stats and we try to keep him at 1800 net. Good luck on your journey.

SheehyCFC

Looks like people are saying ~1800-2k calories a day. But I also wanted to add that he should have a good "balance" of foods - is he watching fat, sodium, and sugar?

patattheshire

well i can tell you from my experience i worked out at gym hard 5-6 days a week and could not drop wt even though i would literally be drenched with sweat and other gym members would comment to me how hard i was working some was change over to muscle but i could not drop wt,frustrated and after knee surgery my wife and i have started biggest loser program i am in my 11 week on the 12 week program and am down 30 lbs or so I am 5'9" started at 267 feel good i don't know if the program changed me or learning to eat at least 1600-1700 cals daily,thought I would throw out there find something you both enjoy it will happen
good luck
pat

pretentiouskate

First of all, way to go not to take the gastric bypass - not as a slight to any who HAS had the procedure, but its a serious surgery that changes your body permanently - I'm really impressed that he decided to do it the "old fashioned" way!

That being said, the only guy I watch eat is my boyfriend, so let me explain him and maybe that will give you guys some ideas. He's 6'1, 208 lbs, not actively seeking to lose weight but he's dropped something like 20 - 25 pounds since September. He works out 3 - 5 times a week doing military style work outs (he does army physical training 3 mornings a week through his ROTC program, and does supplemental PT two nights a week). He generally eats what I'm eating plus a serving. So if I'm eating a cup of pasta with sauce and meat, plus a salad, he'll eat two cups of the pasta, plus a salad, plus a fruit about an hour after dinner. He DOES eat quite a bit in the mornings after he works out - usually an eggwhite scramble (tons of veggies, two - four servings of eggwhites, cheese, and some sort of meat), PLUS a waffle or pancake.

The important thing, I think, is to make sure your husband is eating enough! If he's eating with you and eating the same portions he's not getting the amount of calories he needs.

jeffrodgers1

I am 5'11 and 234. My Caloric intake without working out is in the range of 2300... I'm considered active. That still allows me to lose 1.5 lbs per week.

Check his diet for carbs, fats and sodium and also make sure he is drinking more that 8 cups of water a day.

If he wants, he can Friend me and I'll look at his Diary and see what I can suggest.

ParkersMomma2010

Wow thank you to everyone who responded! I will sit down with my husband tonight and we will review these posts together. I was highly considering sending him to a nutritionist that could also lay out a plan for him. I know what makes me lose weight but its obviously a complete different ballgame for him.

Again I am so proud that he rejected the doctor's offer for weight loss surgery and with everyone's comments we maybe able to hit the nail on the head on how to help him.

Congrats to everyone on their weight loss success!!!!

ParkersMomma2010

I weighed 303 in August of 2009 and am down to 253 and most of that has been in the last 6 months while on the diet below.

Personally for me, cutting way down on my carbs has helped, I try to eat around 2,000 calories most days regardless of working out or not. Ideally my diet is:

- lean meats - nothing fried
- raw or steamed vegetables
- plenty of fruit
- minimal bread - only 100% whole grains
- lots of water
- stay away from ranch dressing
- and make sure you have a cheat day from time to time

Oh no stay away from the ranch dressing lol. That is one of my struggles. Even the light ranch tacks on the calories so fast. Thank you for giving me a sense of your diet and congrats on your weight loss!

ParkersMomma2010

Is he perhaps gaining muscle mass? My suggestion would be to find someone to have a consultation with. They individualize a plan for him with nutrition and exercise that would be beneficial to his goals.

Yes I should have added in the original post that you can tell he has added muscle mass He does a great amount of cardio on the elliptical but ofcourse has to do the weights too lol. If we can not find a good routine for him I am going to seek out a nutritionist before his motivation is lost. Thanks for your input!

ParkersMomma2010

He could be eating too few calories. I think the cutoff for men is 1600 (1200 for women). Have him contact Stroutman81. He is a member here.

Click on the link "Relatively Light and Trying to get leaner". Stroutman81 is the original poster. He can send the guy a personal message (doesn't have to friend him). He can give his stats and his goals and Stroutman81 will give him a plan.

http://www.myfitnesspal.com/topics/show/172515-frantic-about-adhering-to-the-right-calorie-intake-read-t

(This also belongs to him). Your hubby might even be able to figure it out. This one includes math and calculations that could give him a good calorie goal.

And I'm glad you not going with surgery. You lose weight but it does really bad things to your body and hormones and such. Those hormones are very very important.

Wow thank you for the information. I will look up Stroutman81. It really is amazing the support that the members of MFP offer.

ParkersMomma2010

How did you get hubby to join in without hurting his feelings? I've now lost 40+ pounds and feel great. Although I think my man is sexy just like he is, I know he would feel much better and be healthier if he was carrying less gut around! (He has chronic back pain, and I know the tummy contributes). But anytime I suggest exercising he always has an excuse. I don't think he sees that he could lose a little, since he rarely weighs, or even worries about it. So how did you get your man motivated?

Well maybe I have been fortunate in the aspect if you consider it fortunate that he has always known he was overweight. His doctor (the one who suggested surgery) has been drilling it in him that he must lose weight because he inherited high bp, high cholesterol and prediabetes. Most of that can go away with weight loss. I could only suggest possibly getting your man to get a health check up and hope the doctor suggests it. Maybe sit down and have a heart to heart with him. My hubs knows that I love him just the way he is and I really do but that I plan to spend a long life with him and our children. For that he has to be healthy. Good luck!

rmseverson

A reply from my husband: I read all the replies to your question, and the most important thing to tell your husband is that everyone is different and he needs to find what is right for his body! Some of what people wrote here is right for them, but they try to generalize it to every man, which is not appropriate. This web site does not even do that! For instance, when everyone submits their information to set up their profile, the site asks for their age, gender, weight, height, activity level, and weight loss goal. This is what is used to determine the Calorie limit, not gender alone. When I first signed up, my Calorie limit was 1480 per day (at Sedentary). After losing 12 pounds in 2 weeks, the web site suggested updating my profile, which I did, and changed my activity level to Lightly Active. Now my Calorie limit is 1570. During the first part of my weight loss journey, I tried to keep my Calories between 1200 and 1450 per day. Now I am exercising more (because I can handle more cardio with an increasing fitness level), so I am keeping my Calories between 1280 and 1530. So far I have lost 21.4 pounds and 10.5 inches in 4 weeks. For food, I am relying on food choices recommended by a dietician I saw several years ago who gave me the guidelines for a diabetic/hypoglycemic diet. I also track everything I eat. Some tips: Salad Dressing is a killer - I just have it served on the side, dip my fork tips in it for each bite, and the Calories are miniscule (usually 2 or less per meal). Desserts - I only have a bite, or a very small serving, or have an alternative, such as a cup of coffee with Equal and 2 creamers (total=60 Calories). Also, I am working with a trainer right now who has been helping to guide me with suggestions for appropriate exercises that can help me reach my goals. Hope this helps some. Good luck!

gdunn55

rmseverson's husband is right. You've got to find what works for you. If you can't lose on 1900 a day. Adjust it by 200 calories and try at 2100. Along with that shake things up at the gym, do things that really push you to the point that you don't think you can go. 500 calories is a good burn, but he really needs to shoot for at least 850, burnt calories are burnt calories. Every week push yourself harder and farther.

Make sure he is also getting all the vitamins he needs as well.

bruceseverson

More on my comments (I am the husband who commented above) - Also try to gradually add fiber to your diet. Most diet plans greatly underestimate the appropriate amount of fiber that the normal person should eat. My doctors have told me to aim for 40 grams of fiber per day (which I seldom hit, but I get close). I use cold-milled flax seed added to yogurt or high fiber cereal, and eat a lot of vegetables. Also, I drink between 25 and 30 cups of water every day. As far as vitamins, I take a multi-vitamin specifically for my age with Selenium, a calcium citrate supplement, Vitamin C, Vitamin E, Fish Oil Supplement, and Milk Thistle. I try to eat a very good breakfast, with less for lunch and a moderate dinner, approximately 50%-20%-30% split. Again, however, everyone is different, and it would be a good idea for your husband to speak to a registered dietician to go over meal planning and supplementation, especially if he has health issues.


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ParkersMomma2010

More on my comments (I am the husband who commented above) - Also try to gradually add fiber to your diet. Most diet plans greatly underestimate the appropriate amount of fiber that the normal person should eat. My doctors have told me to aim for 40 grams of fiber per day (which I seldom hit, but I get close). I use cold-milled flax seed added to yogurt or high fiber cereal, and eat a lot of vegetables. Also, I drink between 25 and 30 cups of water every day. As far as vitamins, I take a multi-vitamin specifically for my age with Selenium, a calcium citrate supplement, Vitamin C, Vitamin E, Fish Oil Supplement, and Milk Thistle. I try to eat a very good breakfast, with less for lunch and a moderate dinner, approximately 50%-20%-30% split. Again, however, everyone is different, and it would be a good idea for your husband to speak to a registered dietician to go over meal planning and supplementation, especially if he has health issues.

Thank you so much for posting! He definitely does need to be put on a multivitamin but does take Fish Oil for his heart. I like your percentages for how you split up your caloric intake. I still think we may see the registered dietician. Thanks for the advice!!!

kevanos

I`m 6'3, weigh about 265 now, I exercise 4-5 times a week and eat 2200-2400 calories per day.

That results in 1-2 lbs loss per week.

If I only eat 1800 cals in a day or have lower calories for a couple days, I find it very hard to get through a work out session.

I eat often, 5 or 6 times a day and break my calories down like this:

Breakfast: 500 cal
snack: 300 cals (granola bar + 1 fruit)
lunch: 500 cal
snack: 300 cal (crakers and cheese)
supper: 500 cal
snack: 300 cal (protein shake after my workout)

mrmarius

i'm 6'2 when i started mfp i was 285 and allotted 2120 cals and have so far lost 30 lbs at that intake.. currently i'm at a plateau and am trying to make adjustments to get the ball rolling

Dbow0207

Tell him dont sweat it, we all loose weight at different paces. I'm at 1820 a day, and I try to stay there no matter what exercise I do. Is he eating back the amount of calories that he worked off? He may want to lower his in or eat different type of foods. Does he lift weights too? You burn more calories with weights. Does he snack or sneak junk food and not log it? Its easy to revert back to old habits if you think that eating it here and there and not note it. I'm sure you're not together 24/7

scottb81

I am not as large as he is (right now 6' and 191 pounds) but I have been eating around 2200 calories a day average and losing about 1.5 to 2 pounds per week. That is with exercise every day, some days just walking a lot.

cdbillups

I'm 5'11" and when I started MFP I weighed in at 250lbs. I think my caloric intake then was around 1600 calories. I work a desk job and didn't figure I'd exercise much. When I filled out my profile, I picked Sedentary lifestyle with 3 - 30 minute exercise sessions a week. As long as I stuck to the calories (or try to end each day with around 100 calories left) I lost weight. The only time I did any exercise was to work calories back off from eating too much at any particular meal. This worked for me for the first 35 pounds, losing around 2-4 pounds a week. Then I hit the proverbial wall and didn't lose anything for three weeks. The only way I got the scale to budge again was to start walking during my morning and afternoon breaks at work. I can get a mile in during my 20 minute break. Since then, the weight has started coming off again. I think now my caloric intake is right around 1350 and my current weight is 206. Not sure any of this information helps but it sounds like we both started from roughly the same place just took different paths.

ParkersMomma2010

Wow Im getting ready to have my husband read this thread. Thanks again to all that responded. I really feel him not eating enough is the main issue especially with working out 5 times a week. Now to make sure its all healthy calories he takes in:bigsmile:

surv8r

I'm 5'-10". I started MFP 6 weeks ago at 260lbs, I'm at 235 now.

I work approx 75% office / 25% outdoors. When I filled out my profile, I picked Sedentary lifestyle with 4 - 30 minute exercise sessions a week. I recently revised it to 5 - 40 minute sessions.

My calorie intake is 1540 / day, and I rarely eat that much, and have never ate my banked calories.

On average I consume 200 cal breakfast, 300-400 for lunch & 400-500 for dinner, with a mid afternoon snack of usually 100 calories.

My excercise consists of walking & jogging, and I recently seriously started the C25K program.

My weekly loss has ranged from 1.5lbs to 7 lbs, with no difference in my daily routine.

Tell him to hang in there!