IF you weigh 260, chances are 2200 calories a day is a little too low for you. Start logging your daily food intake on http://www.fitday.com right away.
A few things that helped me out when I was cutting down:
- Eat your largest meal (calories-wise) in the morning. Down a whey scoop first thing after waking up even if youre doing some steady state cardio.
- For fiber intake get some milled flaxseeds.
- Concentrate your carbs in the 1.5 hours post WO and remaining at breakfast. YOU will find that the carbs you consume in the post WO window will go a long way towards LBM maintenance or even gain while you keep an overall caloric deficit to lose fat.
- Focus on improving performance in the gym whether its lifting or cardio (overload, go faster while running etc). Lift to get stronger, eat well post WO, keep an overall caloric deficit. This worked for me anyway.
- Once a week toss in tabatas on the rowing cardio machine if its available.
- Low fat cottage cheese, flaxseeds and fish oil caps before bed.
Food for thought, the 1-2 hours post workout seem to be very very anabolic for your LBM maintenance/gain. Some guys here are on an intermittent fasting protocol and consume 80% of their intake in this window, and it looks like they are recomping and/or gaining strength while losing fat.
[quote]simon308 wrote:
First off, I apologize if this is the wrong section, not really sure where else to post.
My stats:
height: 5’-10"
weight: 260lbs
bf: not sure, but obviously high. I will get a measurement soon.
squat: 395
deadlift: 445
bench: 245 (very low, I know)
I feel like I am decently happy with my lifts, but not at all much my cardio fitness level and body composition. I get out of breath sometimes going up long flights of stairs. I’ve made many attempts to lose a significant ammount of weight in the past, but never succeeded, and my next attempt will begin in a couple of weeks for the spring semester (I co-op this semester, so in the spring I will have more time to prepare food and do cardio, and continue on during the summer).
My previous attempt (I was about 240lbs at that time) went like this:
-steady state cardio 20 to 30 min early AM (in form of jogging or cycling) along with fairly intense lifting later in the day.
-2200 cals, spread over 4 to 6 meals daily.
That’s about it, and I actually ended up gaining weight. I think my major weakness here is my diet and the type of cardio. I’m going to start doing some sort of HIIT, but I’m not exactly sure how to go about doing this. I’m extremely bad at running, so I need to get my physical fitnes up a bit before I can run an ammount to make it worthwhile. What other things can I do since I can’t seem to be able to run/jog much right now?
Nutrition/diet is a big issue for me. I understand the whole deal about no simple sugars except post work out, no trans fats, and how to keep your metabolism high. Other than that I have to admit I’m fairly clueless. Can anyone recommend some good resources?
I’m pretty serious about changing my body and improving my overall health, so I really, really appreciate any help you guys can give me.
Thanks,
Simon
[/quote]