Introducing myself, looking for pointers and realistic goals

RJ0524583
RJ0524583 Posts: 30
in Introduce Yourself
I'm 24 years old and currently weigh 230 pounds. My ideal weight would be around 180 pounds (or less if i'm being unrealistic, haha). I've never been formally active with sports or at the gym and although I am on my feet at work, the shifts are not that long and I spend quite a bit of time driving. I do have the free time and motivation to get fit to reach my fitness goals.

I started with cutting out sugary drinks and red meat, reducing my bread intake and going to the gym 4 times a week. I use the elliptical for 50 minutes (45 minutes with 5 minutes cool down) and then use the circuit my gym provides.

I also own a juicer, and make a vegetable heavy recipes I've either gotten from friends or with online research. I've been drinking a juice for breakfast. I think the most difficult thing for me is increasing my metabolism. I've never been into snacking, but when I do eat, I eat a big meal. Portion control isn't an issue as much as eating more frequently.

I have no idea what to eat between meals! I also do not know if the exercises I've chosen are the most efficient approach.

I live in the Wixom Michigan area and would love to meet someone who works out at night and would consider being my work out buddy.

Warmest regards,

James

Replies

  • amvanwin
    amvanwin Posts: 13 Member
    My only advice is on snacks...take an apple or a bandanna...or nuts, nuts are a great snack. Stick with almonds or even pistachios but watch out of the sodium when shopping. If you have an insulated lunch box take a cheese stick or some yogurt. If you really struggle grab some of those 100 calorie packs from the snack aisle. I know everyone says processed is bad but it will help you start a habit of snacking through the day.

    GOOD LUCK! :)
  • RJ0524583
    RJ0524583 Posts: 30
    I'll have to look into those snack packs and cheese sticks are also a good idea. Thanks for the tips!
  • leebesstoad
    leebesstoad Posts: 1,186 Member
    Welcome James. Without seeing your food diaries, it would be hard to offer specific advice on what you eat. But a few thoughts in general. First and foremost, log everything. Everything you eat, everything you do in the gym. Keeping track of what goes in and what goes out is the only way to do it. Because at the end of the day, weight loss is simply a math problem: if you burn more calories than you take in, you lose weight. If you take in more than you burn, you gain weight. It really is that simple. Be brutally honest with yourself. No "forgetting" to put something down because it looks better on paper. To thine own self be true.

    Calculate what you need to be eating. What you are looking for is your TDEE (Total Daily Energy Expenditure). I think many of us think that Scooby's Workshop is the best available. It is at: http://scoobysworkshop.com/calorie-calculator/. Another TDEE calculator is available at IIFYM (If it fits your macros) at http://iifym.com/tdee-calculator/. It will probably come in a couple hundred calories under Scooby's (it does with mine). That is what you need to maintain your weight. To lose weight, you need to be less than that, obviously. A good place to start is at TDEE - 10% initially. for a couple of weeks. Then go to TDEE - 15%. And eventually to TDEE - 20%. But no more than 20%. If you go too low, your metabolism will slow down and you will end up burning lean muscle mass as well, which slows the metabolism down even more. And don't go below 1200 calories for any length of time because studies show that below that causes your metabolism to slow as well.

    Get a reasonable split in your macros (carbs, fat, protein). I use 50/25/25, but MFP uses different percentages as a default (with less protein). But make sure you do get enough lean protein (and red meat isn't a no-no per se. Eye of round roast and sirloin steaks are very lean).

    Don't plan on being able to lose more than 2 pounds a week, with 1-1.5 pounds more realistic over the long-term. Expect some weeks you'll lose more, some weeks less. And don't freak if you plateau for a bit. Just hang in there, maybe tinker with your calorie targets or your macro splits, change your exercise routines, and you'll get through them.

    And there are several absolutes. One is that there are absolutely no magic potions or pills, no short cuts. And two is that you need to read as much as you can and learn, but take everything you read with a box of Morton's salt. Including what I've said. Does it seem reasonable? Does it pass the "smell" test. Does the person have an agenda or seem too rigid? Because there is no absolute way to lose weight for everybody. We all have to figure this out for ourselves, what works best for us. And it's all trial and error. And when you make an error, and you will because we all do, don't sweat it, pick yourself up, and start again.

    Best of luck to you. If you want to send a friend request, please do. I won't sugar coat anything but I do encourage everyone but I will also kick *kitten* when need be.

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