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

Your Protein is next to nil. You'll be disappointed with your body composition after losing 25+ pounds on that diet. Trust me.

Join the club right? Me too, I'm about 245,. 5' 9" , 28 yrs. It's hard cutting out all the yummy junk food and battling with craving and motivation. What I found working for me is steamed broccoli and boiled vegetables as long as you stay don't eat over 1200 calories per day, you should be shedding 1 lb. per week since your body burn 1500 cal. at rest. I drink a lot of water, 2 16oz before each meal so I feel full and eat less. Try run or walk 3 miles morning and night everyday. Stay away from the surgery stuff.

Looks like what I need to do. I am 6' and started at near 270lb. I am 199 now and have been for nearly 2 years. Can't seem to get lower but not sweating it too much. Portion size. Cut most of the snacks and crap. I started with Weight Watchers and had an awesome group and awesome leader. A year of WW got me down to 210ish. I left since I wasn't able to get to 185 quick enough to justify the $40 or so a month.

You will get a lot of advice here. Mine is get someone there to help you get started IN PERSON.

A 6' tall 30 year old male should lose weight relatively easily.... If you'll increase your daily intake to 1500 calories per day and exercise for one hour per day five days a week you'll lose weight. Walk daily increasing your speed to about 3.5 mph. Or better, go to a local bike shop (not walmart or target) and spend about 600.00 on a bike (tell the bike shop guy you want a bike to lose weight). If you'll ride your bike for one hour a day and limit your calories to 1500 per day you'll lose weight. I'm 47 doing the exact same diet and I will lose on average of about 1.5 to 2 lbs a week.
Remember, you won't lose much the first day so keep the faith. At three weeks the weight will really let loose. Friend me if you want and I'd be happy to share my logs with you.

New studies show BCAA's pivotal in dieting and fat loss


Bodybuilders and athletes have used Branched-chain amino acids for many years for their clinically-proven ability to increase protein synthesis and thus increase muscle growth and decrease recovery time. BCAA's are also used for burn victims and in other medical applications for the same purpose, as they greatly improve healing and recovery from such injuries. Few supplements in the sports performance arena have the amount of clinical evidence supporting their effectiveness; and for this reason, BCAA's are a widely used and trusted staple to many fitness and performance oriented diets. Recent evidence has emerged that BCAA's have an even greater benefit in calorie deficient diets and for purposes of fat loss. The effects are three-pronged as BCAA's decrease appetite while increasing metabolism, decrease the breakdown of muscle protein on a restricted diet and also greatly reduce perceived exertion in training, allowing you to train longer and harder while energy deficient.
A major benefit of supplementing with BCAA's on a restricted diet is the direct effect they have on brain signaling that both decreases appetite and increases metabolism. A December 2012 study released by the Division of Endocrinology and Metabolism at the University of Texas Medical Branch outlined that Branched-chain amino acids, particularly leucine, had a profound effect on the anabolic actions of the mTOR pathway to muscles. In addition to this, BCAA's have an effect on both insulin sensitivity and interact with the brain chemical serotonin to reduce cravings and hunger. Anabolic signaling tends to decline in lower calorie diets as well as with aging and BCAA's reverse this decline to a degree. Basically, this means BCAA's make you less hungry, burn more calories, and direct the energy you do use to muscle protein and away from fat.
The ability of BCAA's to inhibit the breakdown of muscle protein is two-fold. As we diet and body fat drops and fewer calories are available through food or stored body fat, our body turns to our muscle as the primary source of energy. The body breaks down muscle tissue into its amino acids components as use for energy. Supplementation with BCAA's both provides fuel for the body to use directly instead of catabolizing hard-earned muscle, but also, as mentioned before, effect signaling to the muscles that inhibits their breakdown for energy needs.
The other way BCAA's contribute to success in fat loss is their unique ability to decrease perceived exertion in a workout. As we restrict our diets and get lower and lower in body fat stores, workouts become increasingly difficult as we simply don't have the energy to push through and tire quickly. A November 2012 study by the University of Sao Paulo in Brazil took two groups of rats, one with and one without BCAA supplementation pre-workout and ran the rats through a swimming test until complete exhaustion. What they found was the BCAA group increased their time until exhaustion by 37%. That is the equivalent of going two hours in the gym as opposed to 1 1/2 hours. The reason is that BCAA's both provide energy to the body and also interfere with fatigue causing ammonia and lactic acid in muscles.
Overall, BCAA's should be included regularly in any athlete-focused reduced calorie diet to aid in fat loss. While they work wonders, they are also dose dependent. Too much BCAA's has been shown to decrease their effectiveness. Allmax Nutrition recommends 8,180 mg's in their Aminocore (www.aminocore.com). Aminocore uses a clinically proven and unique ratio of BCAA's and is also fortified with anabolic supporting B Vitamins as well as fatigue fighting Alpha K.I.C. Branched-chain amino acids from products like Aminocore combined with a quality but restricted diet and exercise will result in much better results than diet and exercise alone.

http://www.examiner.com/article/new-studies-show-bcaa-s-pivotal-dieting-and-fat-loss

That's up to you as you keep track of what you eat over the next week or so, you'll figure it out.

Thanks for the reply but how do I find my macro intakes and what foods to eat to lose the weight and gain lean muscles

http://iifym.com/iifym-calculator/

and any food is ok as long as you keep it reasonable healthy

I'm a bit older but 5'11" and started on here in April at 260, I agree with a lot that's already been posted, don't restrict your meals too much - eat what you like, just make it fit in your macros and calorie goal. Track EVERYTHING you put in your mouth - it'll be easier to know what's working and what's not. I would also recommend some type of resistance/strength training. Eating at a calorie deficit will make you lose weight and cardio will help you stay at a deficit but resistance/strength training will help change your body composition.

You're looking for an answer that's would end you up with objective answers. Eat 5-6 meals a day that keep you within your calorie goal. I could tell you what I eat everyday and you might not like it. What you're eating isn't bad. Throw some protein sources in with it. Throw some chicken or some fish in those salads you're eating. That's a start.

You're looking for an answer that's would end you up with objective answers. Eat 5-6 meals a day that keep you within your calorie goal. I could tell you what I eat everyday and you might not like it. What you're eating isn't bad. Throw some protein sources in with it. Throw some chicken or some fish in those salads you're eating. That's a start.

+1, I totally agree with this comment.

I did what you asked and it came out to be this on 20/40/40
Step 4: View Your Results

GRAMS per day CARBS: 266.6 PROTEIN: 200 FAT: 88.9 FIBER: 53 - 66 CALORIES: 2666

GRAMS per meal 66.7 50 22.2 13 - 17 667

hmmmm, did you check fat loss?

nevermind. i asummed you are 6ft tall and @ roughly 40% BF. I also put in agressive weight loss.


GRAMS per day Carbs: 218.5 Protein: 218.5 Fat: 48.6 Fibre:53 - 66 Calories: 2185