Weight-Loss looking for some help please.

Weight-Loss
T

theflatlander

New member
hello everyone. My name is Adam. I'm new to whole dieting and working out. I signed up under mens health and according to them. I should have a calorie intake of around 2000-2100 calories a day.

I'm 6'1" 235-240 depending on the day. I'm looking to get down to a average weight for my size and height. for me that means no more moobs, gut, or love handles. i want to be slender and some day ripped.

I'm trying to set up some type of a diet for my busy schedule. I'm very seldom at home and thus the reason i put on all this weight was from fast food and not enough exercise. I'm looking for options on what my diet should contain and if 2000 calories is to much or to little for me.

Do I need more accurate measures such as a waist, abdominal, and upper chest measurement's to better determine dieting and my protein, fat, and carb intake?

Like i said before I'm not at home and when i am i don't feel like cooking a huge meal. i bought some weight watchers items. and other low fat stuff such as; jimmy dean bf sandwiches, skim milk, low fat cottage cheese, low fat cheese, turkey lunch meat, ground up turkey, salad, and all kinds of fruits and veggies.

today for work i had a JD bf sandwich with a cup of skim milk, for lunch a serving of select turkey meat, two slice whole wheat bread, low fat cheese slice, and a low fat cheese stick. tonight for supper before i work out I'm have two turkey patties and a salad with ranch and a cup of milk.

Did i do a good job of covering my protein, fats, and cabs intake or do i need to be switching up my meals more often? according to the mens health site i should have a 30-40-30 intake P-C-F. that was the only site i have ever looked at so I'm looking for some more information with different people that have done different diets and more expertise than just the suggested on mens health.

when i start losing weight do i need to start cutting down my calorie intake also? or should i always be staying around 2000 cals?

also when i have a craving for a snack i have been hitting up the fruit. trying to switch up. today i had an apple, banana, and some strawberries.
Is fruit always good option or do I need to watch the intake of it also?

any help greatly appreciated. just trying to make the right choices

p.s. I take centrum silver ultra mens, vitamin c, l-lysine, and potassium in the morning. should i be looking to add in any other vitamins?
 
Hello! sounds like you're just about right on track, IMO. 2000-2100 sounds like a good ballpark number that should yield you 1-2lbs weight loss per week. The balance of P-C-F sounds good - my ideal would be 30-30-30 with the other 10% of calories for whatever you want.

As you lose weight, your body adjust its calorie needs. You need to adjust your intake to maintain the same rate of weight loss, and at your new lower rate, you won't be able to eat as much as when you were bigger to maintain your weight.

You really can't go wrong if you're grabbing fruits for snacks. Nobody got fat from overeating fruit. If you want some other options, you can pretty much turn anything into a snack. Cheese and wheat thins, almonds or other nuts, toast and peanut butter, celery and peanut butter, chips and salsa, sometimes I grab some chicken breast or frozen veggie burgers for a snack, pita and hummus, you can go on and on. As long as you don't eat too many calories.

If you're eating a balanced diet and getting 2100 calories a day, you proably don't NEED a vitamin at all. Any basic multivitamin should suffice.

excellent questions! Are you doing any exercise, or just making diet changes? If you want to some day be ripped, you should take a look into doing some resistance training now. When you lose weight, you risk losing muscle mass. If you lift weights while losing weight, you won't gain muscle, but you can limit its loss. I tell you this because Its loads easier to maintain muscle mass than to regrow lost muscle. I wish I'd hae known this about 8 years ago. I really didn't learn this until within the last year. I lost a lot of muscle mass losing weight without resistance training.
 
Do you really think it is important to have a balance of p-c-f? I'm just wondering. like i said I'm new to this.

ok lets say i start losing 2 pounds a week. how much should I start reducing my calorie intake a week?

I'm doing the belly-off program from mens health. I haven't worked out in along time and they had a starter kit to get prepared for more intense work outs. I'm kinda following their guidelines on the calorie and P-F-C intake.

Thats why i was i was wondering the question about the pfc's. I was wondering how important the percentages are our just mens health are making them important?

also are different proteins, fats, and carbos more important at certain times of the day compared to others? i plan on eating threes meals and maybe a snack after working out.

I also will be working out after supper when I'm done with work.

trying to absorb as much as I can to make this work the best.

thanks for the info MAR1984 much appreciation
 
just wanted to pop in to say...if you overeat ANYTHING (fruit included) you will gain weight...but yes in moderate amounts fruit is an excellent snack :)
 
thanks for the help guys!
 
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