Could use a little help.

[Josh89]

I've been lurking around on these forums for the past couple of days now, and after reading through several threads I understand a lot more now than I used to. I'm a 20 year old male, about 5'7" at 212 lbs. I'm also married and I have a 2 year old son - he's the main reason I'm trying to lose weight. I want to keep up with him as he grows older and I don't want my unhealthy lifestyle to affect him and lead him to be unhealthy as well.

Anyway, my goal right now is to just start losing weight. I'm weighing myself everyday to take not of where I stand, but I'm not letting it affect my overall attitude or outlook. What I plan on trying out is to actually eat breakfast in the mornings, and eat a better lunch and dinner. I'm already not much of a soda person so cutting them out isn't difficult.
I plan on balancing my meals 40/30/30 of protein, carbs and fat. I also want to start working out a bit - mostly cardio and strength training.

I plan on running at least 30 minuntes mondays, wednesdays and fridays while doing the strength training on tuesdays and thursdays.

If I did my calculations correctly, which I hope I have, I should average 2,101.66 caloric intake a day. If I cut out 30% I should eat around 1400-1500.

I know there isn't any "one way" to do this, so I'm going to try this and examine the feedback I get from what I'm doing and go from there adjusting what I need to do as needed. I was just wondering if my calculations were more correct, and if 30 minutes of cardio is sufficient. Any feedback is greatly appreciated.

 

[Steve]

That intake seems low. How are you coming to those numbers?

In general, maintenance can be ballparked at 14-16 calories per pound. That assumes exercise. If you are very sedentary, you might adjust maintenance to something like 12-14 cals per pound.

In my opinion, eating as much food as possible while still allowing for weight loss is a Good Idea. I'll typically suggest starting at 12 calories per pound and adjusting from there according to how you progress from week to week... or preferably every other week.

 

[Josh89]

That intake seems low. How are you coming to those numbers?

In general, maintenance can be ballparked at 14-16 calories per pound. That assumes exercise. If you are very sedentary, you might adjust maintenance to something like 12-14 cals per pound.

In my opinion, eating as much food as possible while still allowing for weight loss is a Good Idea. I'll typically suggest starting at 12 calories per pound and adjusting from there according to how you progress from week to week... or preferably every other week.

I used the tools located here on the forums and did the 30% cut myself, though as I mentioned I'm not quite sure that my calculations were correct.

EDIT: Steve, thanks for the help, but math is not my forte. I may just not understand, but I should do 12 calories per pound - so 12 X 212? And then adjust as needed.

 

[KaraCooks]

I'm with Steve that the numbers seem low. I weigh 170 and have calculated that my weight loss calories should be around 1800 (which works for me). I don't see how you can get 1400-1500 when you weigh 40 lbs more.

Here's how I come to what I get:
170 x 15 = 2550
2550 x 30% = 765
2550 - 765 = 1785

For you I get:
212 x 15 = 3180
3180 x 30% = 954
3180 - 954 = 2226

Or if you use Steve's figure of 12 cals per pound, you still get:
212 x 12 = 2544

 

[Josh89]

I'm with Steve that the numbers seem low. I weigh 170 and have calculated that my weight loss calories should be around 1800 (which works for me). I don't see how you can get 1400-1500 when you weigh 40 lbs more.

Here's how I come to what I get:
170 x 15 = 2550
2550 x 30% = 765
2550 - 765 = 1785

For you I get:
212 x 15 = 3180
3180 x 30% = 954
3180 - 954 = 2226

Or if you use Steve's figure of 12 cals per pound, you still get:
212 x 12 = 2544

Oh, okay! Makes complete sense now. That helps out a whole bunch.

 

[wick]

my goal right now is to just start losing weight. I'm weighing myself everyday to take not of where I stand, but I'm not letting it affect my overall attitude or outlook.

Sounds good. Just make sure that the decision has been made to lose weight, set long term goals and gradually adhere to more strict diet/excercise routines.

I personally weighed myself everyday, im not sure why some people advice others to not listen to the balance. The scale doesnt lie, if you dont see the results you want, then you know your doing something wrong, theres your motivation to work harder and not screw up again.

I always tell some overweight friends that if you want to make a transformation, then you must be willing to put diet & exercise as priority number 1... tied up there with family and work. For the next few months, live to lose weight.

I also find that doing cardio around my neighborhood is AMAZING compared to stationary devices. At one point i was jogging for about 50-60 minutes a day around my neighborhood, i tried a threadmill one day and was bored out of my mind after 10 minutes... Jogging outside is much more entertaining, plus there are some cute girls jogging too