I have been working out for a few months now. I am 6'0". I started at 280 and am down to 250. I have also restricted my diet quite a bit.
Breakfast: cup of fiber cereal
Snack: small bowl of fruit
Lunch: mostly lettuce salad with croûtons - no cheese or dressing
Dinner: I eat whatever just maintain portion control, keep calories down to about 700.

Overall, my calorie intake is about 1000/day. In order to maximize weight loss, do I need to take in more calories each day. If so, what are the best foods to add?

It would appear that what you are doing is working well, according to your weight loss. I would suggest adding all bran to your morning regime on top of your cereal and I have switched to soy milk because of the reduced cholesterol and the soy milk is like a treat in the morning on cereal and is very good protein.

The idea behind the bran is to add needed fibre, and when you do, your digestive tract works better because the bran holds the foods you are getting longer so your body can get the most out of the food you are eating before eliminating.

I hope you are taking an age appropriate all purpose vitamin in the morning. I say 'age appropriate' because I take one suitable for my age and that is 50+.

Don't forget walking is all over cardio and once you get the heart rate up, it is good for burning calories. Of course I hope you have check all of this out with your doctor, which is always a good idea. You don't say what your general health is like.

Tick

Thanks for the feedback. I plan on seeing a doctor just to go over everything but wanted to get some good information in the meantime.

I apparently have plateaued a little bit because despite my workout routine and my diet, I somehow put on 2.5 lbs this week. This was my concern. In order to lose weight do I need to ensure I am getting enough of the right kind of calories? Any tips regarding getting over the plateau?

Yes, tip for getting over the plateau is do exactly what you have been doing and then you will see some more improvement. When you 'plateau out', then that means it is your metabolism adjusting to your diet/workout regime.

You have an excellent goal in mind, so don't lose you motivation because of the plateau effect.

Oh, forgot to say, lots of water to flush out impurities; one of the best tips I can give you. You may want to consider a colonic purge, but investigate all of them at a health food store before you choose what is best for you.

Good luck

Tick

There are a few things to consider when setting up/following a workout routine and diet.

1. Not everyone is the same, what you hear here and elsewhere will differ for your body.

2. Over-time your body, metabolism, recovery, will plateau thus creating a sense of stale mate workouts ie: where you stop improving

When you plateau it is your body telling you that it is no longer pushed to it's limit by what you're doing. This means either:
A) Switch routines (keeping weight/reps the same)
Or
B) Switch to more advanced, higher intensity routine

As far as diet goes, there are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

Take heed to the bold lettering. Increased, because your body; as mentioned earlier, will get use to the workouts thus plateauing.

Once you begin to plateau you need to change things up (excercise wise, not diet wise).

Again, as Tick said, water water water!!

Are you taking any vitapaks, protien/fiber, pre/post sups (N.O. or other) or recovery sups? If so, that is a whole other story!

Let me know!

P.S. I am actually really into workouts and sups so I think we can learn a lot from each other! Also take a look at this link (https://www.askmehelpdesk.com/fitness/you-want-lose-body-fat-healthy-way-come-here-380692.html)

Thank IT... that was great. I am just getting into all of this and am trying to educate myself. Initially I just restricted my diet and began exercising a bit. I started losing weight and was loving it. I knew it wouldn't last and that I would have to get more serious at some point and here I am.

I am trying to figure my body out.
-What do I need in order to keep seeing long term results? I am trying to figure out the basics.
-When is the best part of the day to eat carbs, fiber, protein?
-How many calories do I need?

I am struggling with calories now. I have minimized intake so much, down to about 1000 calories a day. I don't feel hungry so I didn't think I was harming my body but maybe I am.

Based on the link you sent me, I calculated my BMR and got 3379.67

I work out 5-6 times a week right now. 3 days on a treadmill. I take my heart up and down for about and hour and hit about 5 miles.

1-2 times a week I use the Biggest Loser video game to work up a sweat. It focuses a lot on core building and reminds me of how weak I am. I do this for 30-40 minutes

1 day a week I just started playing Racquetball for an hour.

You add all that up, I am in theory killing a pound each day. Obviously this is not possible so I am wondering if my body is in survival mode and trying to hold onto everything it has because I am not doing enough

I am trying to increase my fiber and protein where I can with heavy fiber cereal and snacks. I just need to figure out a good plan.

When is the best time for carbs? In the morning?
When is the best time for protein? Right before or after a workout?
When and how much is my struggle.
I am not really worried about losing focus and eating a bunch of crap. I have gotten over all the cravings and don't even feel them anymore. My only vice is a Pepsi a few times a week.
I know I need to vary my exercise more but any help you can give is great. Also, If there is any information I can throw your way to help, I would be glad to.

thank IT...that was great. I am just getting into all of this and am trying to educate myself. Initially i just restricted my diet and began exercising a bit. I started losing weight and was loving it. I knew it wouldn't last and that I would have to get more serious at some point and here I am.

I am trying to figure my body out.
-What do I need in order to keep seeing long term results? I am trying to figure out the basics.
-When is the best part of the day to eat carbs, fiber, protein?
-How many calories do I need?

I am struggling with calories now. I have minimized intake so much, down to about 1000 calories a day. I don't feel hungry so I didn't think I was harming my body but maybe I am.

Based on the link you sent me, I calculated my BMR and got 3379.67

I work out 5-6 times a week right now. 3 days on a treadmill. I take my heart up and down for about and hour and hit about 5 miles.

1-2 times a week I use the Biggest Loser video game to work up a sweat. It focuses a lot on core building and reminds me of how weak I am. i do this for 30-40 minutes

1 day a week I just started playing Racquetball for an hour.

You add all that up, I am in theory killing a pound each day. Obviously this is not possible so i am wondering if my body is in survival mode and trying to hold onto everything it has because I am not doing enough

I am trying to increase my fiber and protein where I can with heavy fiber cereal and snacks. I just need to figure out a good plan.

When is the best time for carbs? in the morning? After a workout. The optimal idea is in the morning after an A.M. workout but not everyone works out in te morning (like me)
When is the best time for protein? right before or after a workout? Both. Small amounts of protien (ie: protien bar) 30 minutes before a workout can provide energy. Especially if you use why protien which provides high intake of BCAA that helps "push" you through a workout. Protien after your workout (45 minutes) helps break your catoblic state. After a workout protien and carbs are recommended.
When and how much is my struggle. Huh? lol

I am not really worried about losing focus and eating a bunch of crap. I have gotten over all the cravings and don't even feel them anymore. My only vice is a Pepsi a few times a week.
I know I need to vary my exercise more but any help you can give is great. Also, If there is any information I can throw your way to help, I would be glad to.

I don't know everything but I will answer the questions I do know (or think I know)
LOOK ABOVE FOR MY ANSWERS IN BLUE!!


As for variations of routine to decrease plateauing, that is something you will have to discover. At what point does your body hit that peak and what resources do you have to vary it up? Do you have access to a gym, pool, etc..

Thanks for the help. I am clearly not getting enough calories so I think my body is holding onto anything it can get now. I am meeting with a dietitian to figure out a plan. I am going to incorporate a lot of your suggestions.
-I bought some high protein energy bars for before a work out.
-I got some protein drinks for after (haven't looked into the whey yet though)
-fats- I am cutting out all the bad and trying to do Almonds
-I am moving more towards all whole grain foods to get my carbs

Hopefully the dietitian can help nail this down a little more.

Two important things to remember is protein bars, whey protein, supplements, etc... are no good if you don't work out. If you start tking these items and you fail to exercise, you will gain weight... fast.

I doubt you will lapse on this as you seem serious about it. Serious enough to consult a dietitian anyway.

Can I ask what your workout routine consists of? Are you doing a proper cutting routine?

I am still developing a consistent workout schedule. I have cut calories a lot as I have mentioned

Monday - 1 hour Cardio
Tuesday - 40 min strength training
Wednesday - 1 hour cardio
Thursday - 1 hour Racquetball (so mostly cardio)
Friday - rest
Saturday - 40 min strength Training
Sunday - rest

My rest days are close together but that is the best way to fit it in.
My strength training days focus a lot on the core but are a full body. I haven't broken it out to focus on different parts of the body specifically. I don't have weights at home so they are not as intense as they should be.

I would call this phase one of my workout plan. I wanted to get into a groove and lose the early weight and make sure I could stick with it before I took it to the next level

How about you?

Two things to point out on your response.

1. Drastic calorie cuts can lead to fatigue and sickness. If your body isn't getting enough calories it will begin to burn fat (sounds good but it's not) and muscle. This makes you tired and decreases the effectiveness of your immune system.

2. I would stay away from isolation workouts (body-part specific) until you develop a phase 2 of sorts. Concentrate on high-cardiovasuclar workouts (like you're currently doing) and continue keeping your diet under control...

Note: I am not too knowledgeable on the diet part of things, so hopefully your dietitian will advise your best course of action. What I can say is the BEST way to lose weight (from an exercise standpoint) is cardio (cardiovascular excercises)...

How about you?




Monday (chest &triceps) 4 sets/high rep
Incline Dumbbell Press
Rope Pulldowns
Flat Dumbbell Press
Flat Bar Pulldowns
Decline Dumbbell Press
Barbell SkullCrushers
Cable Crossovers
Eccentric BB Skull Crushers
Pec Deck

Tuesday (Cardio and core) 4-7 sets/high reps
45min pre-workout cardio
Plate Raises
Barbbell Rollout
Barbbell Side Bends
Abdominal Pendulum
Decline Weighted Plate Twist
Seated Dumbbell Bends
Crunches
30 min cooldown cardio

Wednesday (back and biceps)4 sets/high reps
Lat Pulldown (wide grip)
Concentrated DB Curl
Narrow Grip Pulldowns
Hyper Extensions
Eccentric Bench Press
Eccentric Concentrated DB Curls
Assisted Wide Grip Pullups

Thursday (cardio and core)4-7 sets/high reps
45min pre-workout cardio
Plate Raises
Barbbell Rollout
Barbbell Side Bends
Abdominal Pendulum
Decline Weighted Plate Twist
Seated Dumbbell Bends
Crunches
30 min cooldown cardio


Friday (shoulders & legs) 4 sets/high reps
Lunge N' Shrugs
Seated Bent Over DB Reverse Flys
Forearm 3 phase Grip killers
Standing BB Calf Raises
Shrugs
Cable Lateral Raises
Leg Press
Leg Extensions

Saturday (cardio and core)4-7 sets/high reps
45min pre-workout cardio
Plate Raises
Barbbell Rollout
Barbbell Side Bends
Abdominal Pendulum
Decline Weighted Plate Twist
Seated Dumbbell Bends
Crunches
30 min cooldown cardio



My routine is a 6-day high definition cutting routine modified from 3 different programs. The point of my workout is to cut body fat (primarly in the mid section) and increase muscle definition ie: toning. It is NOT for muscle gain although I will gain some over-time but as you can notice it is low weight/high reps. Tiring the muscle due to fatigue not weight of equipment. I do a lot of same muscle group supersets to increase muscle fatigue. This is where I depend A LOT on my pre-workout supplement to keep my muscles full of oxygen and water to stay hydrated so I don't get muscle cramps.

I'm the guy at the gym where at the end of the night everyone else is benching 225 I am struggling at 100 because I'm doing low weight high reps ;)