What can I Expect from my routine?

aliflocka
aliflocka Posts: 6
edited February 26 in Health and Weight Loss
Hey guys I'm fairly new to this forum although I've been lurking for quiet a while. I've seen lots of good advice, and clearly bad advice . Anyways I wanted to give you a rundown of my workout and diet routine as well as a little bit about my body type and my history in the hopes that some people will try to articulate where I will be in a month, two months, or even a year from now. People with my similar background .... If you've done something similar I would be happy to hear about your stories(try to be as detailed as possible, age height weight date started whatever else you can think of).

About me: 250 lbs , 5'11 to almost 6 ft. Age 19. History of football for 8 years however my eating habits were particularly nasty as fast food and carb heavy cultural meals were consumed all my life. I've got a broad chest/large build. I've pretty much been obese all my life but i was looking pretty decent when I hit a massive growth spurt (I let my weight catch up to me)

My routine: I'm sticking to around 1100-1300 calories a day with the goal being 1200. High protein, very low carb and sodium, very low fat. I eat most of the fat and carbs I eat in the day for breakfast. I have 3 meals a day and typically two snacks. I play 3 games of basketball a day with a buddy of mine and that's all I do in terms of cardio (we build a good lasting sweat but don't kill ourselves) . I proceed to weight lift daily one muscle group a day (chest back tris bis back). I work out legs 3 times a week and I'm now doing abs 3 times a week as well. I do not spend a LOT of time on these muscles but they do get a workout and I do sweat. I would say 6 sets legs and abs every other day and 9 sets of the other muscle groups (3 workouts 3 sets).


I'm drinking plenty of water, I'm 8 days in and have lost 8 pounds (probably mostly water weight). I do not feel tired throughout the day, rather I've been feeling invigorated and eager to continue as of late. So what do you think I'll see in the time to come? Have you done something similar(please share)? Any other thoughts? Thanks everyone in advance!

Replies

  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    You can expect trouble. And weight loss. 1200 for a very active 250lbs is either unsustainable, or will lead to LBM loss, and all the other things that can go with too much of a deficit.

    Having said that, are you sure you are at 1200 or is that just an estimate?
  • williams969
    williams969 Posts: 2,528 Member
    Get yourself a food scale, first off. Second, use this calculator to determine your caloric intake (hint: I did it w/ your stats, and you can lose eating 3,000 cals/day if you do the activity level you state). http://scoobysworkshop.com/accurate-calorie-calculator/#results

    Third, get your macros figured out. For a young adult at a high activity level, low carb and very low fat is not ideal (IMO, YMMV). Carbs are your friend when it comes to exercise--it's what fuels your workout. The above calculator also lays out where your carbs, fats, and proteins should be.

    Lastly, don't take on too much, too fast. 1200 cals a day is unsustainable and invites "crash and burn", even for a little lady looking to lose 10 lbs of baby fat. In no way a good goal for a young man with an active lifestyle. Set realistic, sustainable goals, and good luck with your new healthy self:flowerforyou:
  • cingle87
    cingle87 Posts: 717 Member
    1200 Calories for a 6ft 250lb 19 year old? You could double that and still lose weight, there is no need to starve yourself eating so little when you could easily eat more and feel great.
  • aliflocka
    aliflocka Posts: 6
    Yeah im sure its around 1100-1400. I honestly have felt invigorated in the past 8 days of diet and exercise. No tiredness whatsoever! Except of course after a workout but that's natural. I'm aware i could eat more, but honestly i do not feel like i starve.

    EDIT: I would say I am not terribly active. I suppose I go to the gym 1 hour a day or more but that isn't much compared to what i am or used to be used to. I end all workouts with a 20minute sauna session by the way.
  • aliflocka
    aliflocka Posts: 6
    Is there a way to bump topics?


    EDIT: found out its just by posting on the thread.
  • Mykaelous
    Mykaelous Posts: 231 Member
    Hey guys I'm fairly new to this forum although I've been lurking for quiet a while. I've seen lots of good advice, and clearly bad advice . Anyways I wanted to give you a rundown of my workout and diet routine as well as a little bit about my body type and my history in the hopes that some people will try to articulate where I will be in a month, two months, or even a year from now. People with my similar background .... If you've done something similar I would be happy to hear about your stories(try to be as detailed as possible, age height weight date started whatever else you can think of).

    About me: 250 lbs , 5'11 to almost 6 ft. Age 19. History of football for 8 years however my eating habits were particularly nasty as fast food and carb heavy cultural meals were consumed all my life. I've got a broad chest/large build. I've pretty much been obese all my life but i was looking pretty decent when I hit a massive growth spurt (I let my weight catch up to me)

    My routine: I'm sticking to around 1100-1300 calories a day with the goal being 1200. High protein, very low carb and sodium, very low fat. I eat most of the fat and carbs I eat in the day for breakfast. I have 3 meals a day and typically two snacks. I play 3 games of basketball a day with a buddy of mine and that's all I do in terms of cardio (we build a good lasting sweat but don't kill ourselves) . I proceed to weight lift daily one muscle group a day (chest back tris bis back). I work out legs 3 times a week and I'm now doing abs 3 times a week as well. I do not spend a LOT of time on these muscles but they do get a workout and I do sweat. I would say 6 sets legs and abs every other day and 9 sets of the other muscle groups (3 workouts 3 sets).


    I'm drinking plenty of water, I'm 8 days in and have lost 8 pounds (probably mostly water weight). I do not feel tired throughout the day, rather I've been feeling invigorated and eager to continue as of late. So what do you think I'll see in the time to come? Have you done something similar(please share)? Any other thoughts? Thanks everyone in advance!

    I would stick to eating only 1000 calories under your basil metabolic rate and then do more cardio to burn off the excess over your 1200 goal. Like others have said you don't want to loose lean body mass(muscle) because that will impede your weight loss. If you were recently on a football team I take it that you have a good amount of muscle on you that you want to keep.
  • hearthwood
    hearthwood Posts: 794 Member
    1200 calories sounds way to low for you. You're obviously male, you've played football so I imagine your body structure is at minimum medium to large.

    By eating to low of calories only sends your body into starvation mode, thereby shutting down your metabolic rate. Then any calories you consume your body stores as fat, making it all the harder to lose weight.

    I think you need to recalculate, and get realistic at the same time.

    Good Luck!
  • DecemberPsalm
    DecemberPsalm Posts: 97 Member
    What is with this obsession everybody has with working out and trying to eat only 1200 calories? Is it an airborne virus or something?
  • maidentl
    maidentl Posts: 3,203 Member
    1200 calories sounds way to low for you. You're obviously male, you've played football so I imagine your body structure is at minimum medium to large.

    By eating to low of calories only sends your body into starvation mode, thereby shutting down your metabolic rate. Then any calories you consume your body stores as fat, making it all the harder to lose weight.

    I think you need to recalculate, and get realistic at the same time.

    Good Luck!

    :noway: This is not true. But if you continue to eat this low, your metabolism will slow some. You will continue to lose, but you will probably lose a lot of lean muscle mass, which you probably don't want to do.
  • WLG1974
    WLG1974 Posts: 90
    failure
  • aliflocka
    aliflocka Posts: 6
    So basically everyone's saying the same thing. I'll lose lean muscle mass.

    I haven't played football in over 2 years and one of those years was my first year of college so you'd be surprised that I've got a good amount of fat and what muscle I used to have is ... Somewhat diminished. I eat a very high percentage of protein 60% or more of my calories.

    That being said, I am strength training regularly. (Which I hear speeds up metabolic rate) will that not help me keep some leanness?

    It is important to note that I have increased the amount of weight I can lift while on this diet in multiple categories.
  • aliflocka
    aliflocka Posts: 6
    failure


    A good example of comments that shouldn't be posted! Zero help whatsoever, no detail.
  • monolith66
    monolith66 Posts: 168 Member
    failure


    A good example of comments that shouldn't be posted! Zero help whatsoever, no detail.

    I think he's answering your topic question, and I agree with him. Your low calorie consumption does not equate to what a 6 foot 19 year old football player would be eating, it makes no sense. Up your intake and educate yourself.
  • fushigi1988
    fushigi1988 Posts: 519 Member
    Your BMR is already 2400: http://www.health-calc.com/diet/energy-expenditure-advanced
    You're better off eating between the BMR and TDEE of the weight you want to be, for 176 lbs that would be around 2000 kcal.
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    So basically everyone's saying the same thing. I'll lose lean muscle mass.

    I haven't played football in over 2 years and one of those years was my first year of college so you'd be surprised that I've got a good amount of fat and what muscle I used to have is ... Somewhat diminished. I eat a very high percentage of protein 60% or more of my calories.

    That being said, I am strength training regularly. (Which I hear speeds up metabolic rate) will that not help me keep some leanness?

    It is important to note that I have increased the amount of weight I can lift while on this diet in multiple categories.
    c

    Weight training helps.
    High protein diet helps.

    But, if your deficit is very large all the weight training and all the protein % in a highly restricted diet can't simulate enough or cover the needs versus the general protein turnover. At 250lbs, somewhat active you are generating a deficit of 1200 to 1500 cals a day. You can't cover that with exercise...

    If you are interested in rapid weight loss, who cares about LBM, keep doing a 1200 diet. But this is not what I would recommend, LBM is preciously time consuming to rebuild - a smaller deficit will allow for weight loss and better conservation.
  • aliflocka
    aliflocka Posts: 6
    Thanks a lot you were incredibly helpful.

    Has anyone similar to me tried a similar routine? How'd it go?
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