First Post, have a few questions, need some help

TxTrophyHunter · May 18, 2006

first off i want to say that this is a great site. i have been reading up here for the last 3-4 months and have taken in as much of it as i can. You guys know your stuff here. I started hitting the gym about 3 months ago , and have been using the routine as described by Big A in one of the articles, lifting on monday, wednesday, and friday as well as doing cardio 3x a week. It seems to be working well for me, as my lifts have been steadily going up (not by leaps and bounds, but pretty steady).

The one thing that i am really curious about is that my weight has not fluctuated more than 3-4 lbs for this time, and i am guessing that it has something to do with what I am eating. I have been eating relatively clean, but after taking a good look at the whole picture I just don't think I take in enough every day. I eat 5-6 times a day, i never feel hungry, but after breaking down the diet I am figuring that I am only taking in 2100-2200 cals a day depending on what i eat.

I guess the question would be how do I determine what my total calorie intake should be? I am 6'0", 268 lbs, and as of last week the BF was measured at a mind blowing 32%. I knew I was overweight, but never imagined I had this much fat content on my frame.

The only other activities that i have other than the gym are the mile or so i walk throughout the day at work, play softball 2 nights a week, and taking my dog for a 1 mile jog/walk every other night.

I drink 1 - 1 1/2 gals of water a day, probably half a gallon of green tea, take my vitamins and fish oil daily, and use an NO product and CEE on my lifting days.

the basic breakdown of my meals go something like this.

1. Shake w/ a scoop of whey & 1/2 cup oats
5-6 boiled egg whites
apple

2. 6oz or so of tuna on 2 slices of whole grain bread
banana

3. 8 oz chicken breast on 2 slices of whole grain bread w/ a touch of fat free
mayo
small mixed green salad, tomato, onion, with a lil olive oil & balsamic vinegar

4. 4 oz grilled chicken
yogurt and a few pecans

5. Shake (lifting days as soon as i get home)
scoop of whey
banana
1/2 cup oats

6. chicken, fish , or steak
some kind of veggies
salad

i really do not eat anything after supper which is around 8:00 pm. if my assumption is correct about too few calories, what can i change to get where i need to be without having to eat 2 more pounds of food? I already feel like i can't put anything else down just eating the way i do. Any suggestions you guys have would be more than appreciated. My primary goal right now is to strip away all fat i can. I know I have good muscle in there somewhere, I just can see it. thanks guys.

Dave_19 · May 18, 2006

Looks like your not getting harldly any carbs from meal 2-6, I see no brown rice/potato/yams, ect.. I would suggest trying a carb cycling diet, having low,med,high days. Dedicate atleast 4 days as low carb days, these are the days you want to focus on cardio, with a nice HIIT style. You will shred fat on this type of diet/cardio regiment.