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New member Lookin to shed the pounds...

jt49945 Posts: 1 Joined: 2004/02/27	2004/03/02, 10:57 PM I'm 25, 280lbs and about 6'2 and I have been working out off and on all my life and have always been pretty strong,(last bench max was around 340lbs) but I'm ready to shed the pounds and get lean even if it means giving up some strength. Can anyone give me a good breakdown on calories, carbs, protein, and fat that will help get this process rolling? And any other advice that may help out, i.e cardio etc. I currently workout about 3-4 times a week.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2004/03/03, 07:30 AM I wish I weighed 280 lol I am at 6'4 365. 280 - 250 is my target with what your bench is at this year lol -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god.
Hellscream Posts: 272 Joined: 2004/02/25	2004/03/03, 10:04 AM hmmm how will you loose strength from loosing weight? Id understand if you were loosing weight by just starving yourself but if your working out too I would have thought youd gain more strength. But what do I know, Im just a newb :)
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/03/03, 11:31 AM You might not lose that much strength, but you will have to be satisfied with what you have. To lose weight you need to have a caloric dificeit, thats is you must burn more calories than you consume. Since your 280 and wanting to get rid of some fat i'd say up the protein to 350 grams a day, this will give you extra protein so you don't lose that hard earned muscle. As for carbs i'm not sure as to how many you'll need thats determined on your on metabloic rate and insulin sesitivity, i'd try and start with 250 carbs a day and see what that does. 350g protein x 4 calories per gram=1400 calories 250 carbs x 4 cal. per gram= 1000 calories fats i'm not to sure on i'd say keep them under 40 grams a day 40x9 360 calories for a grand total of 2760 calories a day...........trick is to try different splits and see what works best for you, i'm not a dietion by no means but at least you have the calories per gram that you can play with. Also don't lose no more than 2 lbs a week, then your more than likly geting into muscle mass loss. hope this helps -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
ckavsinba Posts: 50 Joined: 2002/07/17	2004/03/03, 03:58 PM Also check out nutritional plan here on the FT website...give u a good break down...helped me alot... :big_smile: