6'2 Male looking to lose 40lbs

anthonykeating9
anthonykeating9 Posts: 5
edited November 10 in Health and Weight Loss
Hello all,

I started this week on MFP. My goal is to get down to 200lbs. I have lost 5lbs in the first week. My goal is 1640 calories per day to lose 2lbs per week. My question is.

I have been generally under my 1640 everyday. By around 300 calories. Not that I am doing it intentionally. A general lunch for me has been turkey sandwich with white bread and a little mayo, maybe a salad with nuts and cheese, vinaigrette dressing. Dinners have become more about portion control then anything else. Just no fast foot or pre maid meals anymore.

I do feel a little hungry later at night but not starving. I exercise a couple times a week. Cardio. Really haven't done any weight training.

Is leaving 300 or more on the board everyday ok? I do have a big frame. Played football most of my youth. So typical big neck broad shoulders. Most of my weight is in the gut. Probably the beer I drink. I have cut that down huge too.

Has anyone had a similar frame and weight loss goal that can share how they ate. I am really trying to avoid dieting. I enjoy food very much and this is about something I can continue over the long haul. I know, I am eliminating the junk, but I am also not the type that will eat grilled skinless chicken breast everyday.

Thanks in advance for your advise.

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    I'll be blunt and say that 1300 is insane. Even 1600 is unnecessarily low. You aren't going to die or anything but it is unsustainable for a guy your size, in my opinion. You will lose muscle and end up skinny fat.

    Ok now I'll be nicer :) I'm assuming you want to look fit and trim but not like a 16 yo Justin Bieber. Start a lifting program and up your calories. You have the good fortune of being in the "formerly fit lifter" category (I'm guessing since you played football) that is likely to see gains while eating in a deficit. Figure out your total calories needed using a tdee calculator like the one at iifym.com and eat at a 15-20% deficit and you will do great.
  • anthonykeating9
    anthonykeating9 Posts: 5
    jemhh wrote: »
    I'll be blunt and say that 1300 is insane. Even 1600 is unnecessarily low. You aren't going to die or anything but it is unsustainable for a guy your size, in my opinion. You will lose muscle and end up skinny fat.

    Ok now I'll be nicer :) I'm assuming you want to look fit and trim but not like a 16 yo Justin Bieber. Start a lifting program and up your calories. You have the good fortune of being in the "formerly fit lifter" category (I'm guessing since you played football) that is likely to see gains while eating in a deficit. Figure out your total calories needed using a tdee calculator like the one at iifym.com and eat at a 15-20% deficit and you will do great.

    1640 is what MFP gave me. So not sure why that is unnecessarily low? You are correct I do not want to look like a 16 yr old Bieber. The real goal is to lose weight while maintaining the muscle I have now.
  • Unknown
    Unknown
    This content has been removed.
  • VoodooChummy
    VoodooChummy Posts: 53 Member
    Running some numbers I get closer to 1,870 if you're exercising 3 times a week and you're actually going closer to 1,300 that's about 30% lower than recommended even while losing 2 pounds a week. I would presume you also have trouble getting in enough protein to spare muscle loss. My humble opinion would be eat at least that extra 300 and check your protein intake.
  • loulamb7
    loulamb7 Posts: 801 Member
    If you are accurately tracking your calories, IMO your method is to aggressive. I know it's working now, but in the long term will not yield sustainable results. Your goal should be to eat the the maximum number of calories and still lose weight. If you eat to little your metabolism will adjust and make it more difficult for you to continue to lose and even maintain. Think of this as a long distance race, you want a good sustainable pace. Never leave calories on the table, this is fuel your body needs

    BTW, I'm also 6'2", easily loss 1-1.5 per week at 2200 calories and ate most of my exercise calories back. I've been maintaining for a year at 2700. Also start on a progressive weight training program.

  • TimothyFish
    TimothyFish Posts: 4,925 Member
    You and I have similar goal numbers. The 1640 is reasonable, but I would recommend trying to stay at least above 1500. On days you work out, you should eat more (probably about half of what you think you are burning with exercise). Considering that you only lost 5 lbs the first week, you may be eating more than you think anyway. If your weight loss isn't around the 2 lb mark during the next few weeks, you should adjust your intake accordingly.
  • Sevendust912
    Sevendust912 Posts: 122 Member
    edited January 2015
    I am 6'1 180 and I cut on 1600-1700, it's fine just make sure you get your protein. Some folks on here tend be a bit over dramatic about this stuff.

    If it works for you, keep doing it.
  • Unknown
    Unknown
    This content has been removed.
  • RaspberryTickleChicken
    RaspberryTickleChicken Posts: 629 Member
    From my experience, MFP is pretty on par for the average person at the average height. (Men about 177 cm or 5'10" Women 163 cm or 5'4")

    When someone falls out of that range (very tall or very short) MFP recommendations is notoriously 'wonky.'

    I'd highly recommend getting a second opinion (TDEE) based on your level activities by going here iifym.com/iifym-calculator/ It'll even give a fairly good spring board to the macros if you are into that level of details.

    Best of luck to you!
  • jemhh
    jemhh Posts: 14,261 Member
    I'm just very firmly of the belief that you should eat as much as you can while losing. It helps fuel your body and makes the whole process that much easier. I'm 8" shorter, 7 years older, and a female and never averaged less than 1750 at the height of my weight loss. I also rarely was hungry and was able to eat more than chicken breasts and salad. And I've had great results. My husband, who's pretty much the same size as OP, loses 4+ pounds a week in the mid 1800s. I think even that is low but he doesn't exercise. So the OP can afford to eat more.
  • Archon2
    Archon2 Posts: 462 Member
    Experiment. All these numbers are an estimate anyway, and people tend to under count eating and over count exercise. Eat a little more or less, get your exercise in regularly, and eat some of those calories back. You will be able to find that sweet spot over time. You will be able to tell if you are eating too much or too little by the rate you lose/gain/maintain. And keep adjusting as you drop weight. This is a dynamic process.
  • loulamb7
    loulamb7 Posts: 801 Member
    edited January 2015
    @ OP regarding your comment on 1640 is what MFP gave you. Archon2 is correct all these numbers are just estimates based on averages. But also based on your input. So if you input that you are sedentary and lose 2 lbs a week, MFP is going to give you a lower number than if you had chosen lightly active and lose 1 lbs a week. It up to you to adjust the numbers based on observed experience.

    For someone who only has 40 lbs to lose and would like to preserve as much muscle mass as possible I would still suggest a less aggressive deficit.

    I agree with Raspberry use the IIFYM calculator to get a second opinion on your numbers. I think you get a better sense of a "suggested" rate lose versus "aggressive" and "reckless".
  • skydiveD30571
    skydiveD30571 Posts: 281 Member
    I've been in your position before. 2lb/week is a little too aggressive for you. Read this, it'll point you in the right direction.

    http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

    I'm 6'2'', 229lb and 18% body fat and maintain with 3500 calories. I aim for 2800 a day to lose 1lb/week.
  • anthonykeating9
    anthonykeating9 Posts: 5
    edited January 2015
    I try to track as accurately as possible. I have read on here that many people under estimate what they eat and over estimate exercise. So really if I am leaving a couple hundred wouldn't that potentially make up for any tracking error? Like I said before I am not doing this intentionally. I will say that I don't like to be over my number. I like hitting goals. Part of my personality. Those concerned that I don't get enough protein.

    I am a meat eater. The hardest part of this will be cutting back on Red Meat. I eat fish and chicken, turkey along with nuts and cheese.

    Of this whole week one day I didn't hit my protein target.
  • Unknown
    Unknown
    This content has been removed.
  • loulamb7
    loulamb7 Posts: 801 Member
    But you're not even hitting your goal, you're underachieving. And if you goal is a bit to aggressive it's not good in the long term. Your goal should be to maximize your body's ability to burn calories not hold on to them. Did you look at the IIFYM calculator?

    I have no issues with red meat, like everything else, moderation.
  • anthonykeating9
    anthonykeating9 Posts: 5
    loulamb7 wrote: »
    But you're not even hitting your goal, you're underachieving. And if you goal is a bit to aggressive it's not good in the long term. Your goal should be to maximize your body's ability to burn calories not hold on to them. Did you look at the IIFYM calculator?

    I have no issues with red meat, like everything else, moderation.


    I did. It gave me 2052 at 20% and 2180 at 15%.

    So I will see how it goes. I will make sure to eat all my calories for the day.
  • jemhh
    jemhh Posts: 14,261 Member
    I'm glad you're trying it. It's easy to get caught up in lower=better even when it's not. And as long as you're within calories you are fine with red meat.
  • anthonykeating9
    anthonykeating9 Posts: 5
    edited January 2015
    One last thing on this subject. I don't eat breakfast during the week. It's something I have never done. I actually get sick to my stomach if I eat to early. So part of the issue is that I eat lunch then dinner. I feel like to eat the full calories I will have to over eat at dinner. The biggest thing I think I problem in the past really wasn't food so much as drinking. Soda, Beer, Juice. A lot of empty calories. I have moved to 98% of my drinks being water. Along with controlling portions. I don't need that second helping or to clear my plate even after I'm full.
  • loulamb7
    loulamb7 Posts: 801 Member
    I don't think it's a big deal whether you eat breakfast or not. I'm not an early breakfast eater myself, though I have a meal replacement shake every morning. It's a shake because it's convenient and takes any thought out of the process. Either add a couple of snacks to your day or just eat a little more at each. Add something that small but high in calories, like peanut butter. I would go through at least a quart of Arizona Iced Tea per day. It's probably the only major change I made. Still enjoy beer, wine and vodka, just log it and in moderation.
This discussion has been closed.

Categories