Big Guy Trying to Get Small - Critique my plan

RNGRZulu
RNGRZulu Posts: 3,964 Member
edited November 10 in Introduce Yourself
All my life I've been big. Even when I was "in shape" I was a "big guy". Last year I worked with a trainer who works with body builders. I saw good fast results, but it wasn't a lifestyle I could sustain.

I've read so many thread here for advice. Based on those, plus what I did last year, here's my plan: (please tell me if I'm setting this up wrong!!!)

47 years old, 6'0", 233 (for now...I bounce around between 215 and 250 - I want to be under 190 at some point).

I'm in the gym for 60-90 minutes depending on what I do, 5 days a week at 6am. I'm going to try to get Saturday workouts in once my schedule calms down.
Usually doing three days with 20-30 minutes of circuits of weights/bodyweight with little rest and then treadmill/elliptical. Other days doing opposing body parts with heavier weights followed by 45 minutes of spin cycle classes.

My knees and lower back aren't great so I avoid running on the treadmill or high impact stuff.
I plan to get a hear rate monitor to get accurate calorie output.

For nutrition (the 80% of my results)
BMR - 2209
TDEE - 3037 (based on estimates - I will adjust when I get the HRM)
25% Deficit - 2277 cals on workout days (still wondering how much I should eat on non-workout days)

Last year, I think I was eating WAAAAY more than that. I think I was something like 3600 per day on workout days and I was doing hardly any cardio at all.

Trying to spread everything out over 6 meals, about 382 kcal each and try to be around 40/40/20 with most of the carbs in the first 3 meals.

Each week, I want to get two treat meals. One with my girls and one for me.
I weigh in on Saturday mornings and that will determine how much of a treat I deserve.

Please tell me if you think I'm off. I will post my progress here. Accountability buddies are welcome too.

Thanks
- Zulu

Replies

  • girlviernes
    girlviernes Posts: 2,402 Member
    I'm sure others can give some more detailed help, but I think your deficit is too big. It seems like you care about muscle, but your amount of deficit is setting you up for losing a fair amount of lean mass.
  • RNGRZulu
    RNGRZulu Posts: 3,964 Member
    I don't doubt that you're probably right. I get mental when it comes to that. I suspect I should get the heart rate monitor and really get certain on my total calorie use per day.

    Principally, I want to get under my weekly calorie need by 7000 kcal. I will change that to 3500 per week once I get to under 220 again. But I will take all the advice I can get.

    Thanks
  • RNGRZulu
    RNGRZulu Posts: 3,964 Member
    How much more should I be eating and in what macro combinations?
  • KANGOOJUMPS
    KANGOOJUMPS Posts: 6,474 Member
    I LIKE ME A BIG GUY.
  • RNGRZulu
    RNGRZulu Posts: 3,964 Member
    I'm bigger on skates. Not to tall though. I really want to get to a point where I'm far far far from the risk of having to go to the Big/Tall section.
  • brandoneaton5
    brandoneaton5 Posts: 1
    Make sure your sugar intake is very low. Sugar is the enemy. Eat balanced meals 6 times a day making sure you are eating protein and complex carbs. Take fish oil as a suppliment and make sure you are drinking at least a gallon of water a day. Sleep is also very important for weight loss.
  • RNGRZulu
    RNGRZulu Posts: 3,964 Member
    Thanks for the input.
  • RNGRZulu
    RNGRZulu Posts: 3,964 Member
    BTW, looking for this to be a realistic plan forever. Not a quick fix. Been there...
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