Beginner having trouble - weight loss
 

Hi everyone,

I'm new to all this and am currently trying to tone up my body and get leaner, but am having lots of trouble doing so. I'm currently 25 years old at 6'0, 210 lbs.

I was wondering if anyone could give me input on the calories/fat/carbs I should be intaking daily. I've seen ranges anywhere from 1,800 - 2,600 recommended calories online, and just as wide ones on fat/everything else, and am very confused.

Over the last 3-4 weeks I've been averaging about 2,200 calories daily, and about 60g of fat. I've been running between 2-4 miles 3-4 times a week, and lifting twice weekly. However, after only losing a couple of pounds I gained it all back somehow - I am at my wits end as to why. It seems like I've put in a decent amount of work for little to no result.

Would anyone be able to give me some feedback as to what sort of diet changes I should be working towards? I know I'm not going to have a super body any time soon but I'd like to just get the chub off and get a bit leaner. I'm willing to put in the work to get there, just confused as to where to go from here.

Thanks very much everyone

:weights:

2200 calories a day should be good at your weight. Do your clothes feel loser?

Would you mind mentioning the time you are doing your exercise and diet? Losing weight is not easy and the result varies from people. There are people who easily lose weight, and there are those who need to exert extra effort to lose weight. Also, please try changing your routine. There are lists of exercises that you can try. Maybe what you are currently doing is not that effective. You can research in the internet for the best exercise and diet to drop off extra pounds. Good luck, and never give up.

60 grams of fat per 2200 calories is a bit high. At that caloric content, 20% of your calories from fat would be about 49. My advice is to figure out your BMR, add the needed calories for activity level (Harris-Bendedict coefficient), then subtract 500 for a starting point. Divide those calories into 30% protein/50% carbs/20% fat, and you should have a good idea of where to start. Using your stats and if you work out about 3 times per week, that gives you 2913, minus the 500 is a goal of about 2413 calories per day. Your macronutrient ratio would then be:
181 grams protein
301 grams carbs
53 grams fat

If you work out more than 3 times per week you would need to bump this, but these are a good starting point. -EK

Hi All,

Thanks for the responses. My clothes definitely don't feel looser at all. I'm usually running at nights 2-4 miles, alternating between around 7.5 mph and 5 mph.

I've started using FitDay to help me keep better track of things and will aim, I'll aim for the values you gave me EKNight!

If you can you should start up a meal plan to keep things consistent day to day. That way you know you will hit your required values and it's one less variable to consider when/if you haven't lost weight.

How much are you sleeping?

Do you feel overtrained?

Are you taking any supplements?

Drinking lots of water?

IW

I think Iron Worker might have your answer. Drink loads of water with a good diet. It's hard to do in the colder weather, but you have to essentially force yourself.

1.keep ur carbs to about 60-66g or below a day
2. dont just do cardio add about 2 weight training days
3. eat right and stay motivated

I think losing weight is not that impossible as more people think, it can be done by your desire towards your goals to achieved..

Seems that lowering your daily fat intake and increasing the frequency of weight training should really boost your program. Your calories should be good at 2000-2200. Remember, in order to increase your metabolic rate you must increase your lean muscle mass which is done through weight training.

I'm not sure I'd bother with all the jogging, either. Maybe you should try interval training instead: uphill sprints, jump rope, etc. I think you'd see better results from interval training than jogging.

There are a lot of fat loss articles on my blog, too, if you want to check it out.

"Healthy" diet is the key; I hear the word "Diet" and think unsustainable weight loss. You need to find a nutrition plan designed that matches body type, sex, and even blood type.

1. Keep a log of all food and exercise for the current routine for 1 week. And continue to keep this, you have to track everything and count all calories in and out in the beginning, don't worry it becomes natural after while.

2. Meet with nutritionist (possibly covered by healthcare insurance or student health centers) and find regular easy to prepare foods that are your staple or base of food. I eat turkey, chicken, yogurt (plain no added sugar but add fresh or frozen fruit), and milk (skim or 1%). All easy to make and can be pretty tasty. This may be the hardest part, but finding healthy foods you also like will help greatly, so search the grocery store high and low. Also this is tough.... give up booze for at least 6 weeks (it works but real hard). Remember all excess carbs get converted into fat for storage and you need to get to recommended daily amounts. Don't cut out all fat, just keep focused on the "good" fats in fish and nuts.

3. Set up a routine for working out, but do different exercises each time.
e.g. write down 21 different 15min exercises (stair master, pushes up, lunges, crunches, etc) and do a different group of 3-4 everyday so you never do the same workout twice. Workout plans like p90x do this for you, but with a little research you can do this yourself. I like p90x a lot, but most women will want to do the "lean" version.

4. Use a heart rate monitor to stay in the target zone when doing cardio.

5. Mix in yoga, helps with strength, flexibility, burns calories, and I think it greatly helps with mental health.

6. Take a multivitamin! I know this seems to be my mission in life, but if working out a lot you simply need a multivitamin. It is hard to impossible to get all the vitamins and minerals you need form food (should say its impossible unless you love vegetables). And most are not designed for athletes or people that work out a lot. Google "Riptrition", it is one of the best on the market now. This will help with mood, decrease colds, and provided greater energy. I personally don't endorse the "fat burners" (that enhance metabolism) although I know people that have had ok results. Definitely stay away from diet pills, basically are speed. Short cuts only set you back in the long term.

Finally, good luck, nothing worth having in life comes easy. Set up a 3 or 6 month goal and stay the course as it take time to do it the right way.

aright check it out

lets start out with your diet just because your only eating around 2000 calories dosnt mean its the right kind of food for wieght loss. i cut out the carbs out almost all 2geather exept a little in thein the morning and post wo meal other wise loose em. focus on lean meats and greens. second off hiit probably wont do u much good just possibly overtrain ya. in my experince you have to be in at least decent shape to train with it. id go with just some kinda steady cardio and keep your heart rate around 130-150 it makes for the most efficient fat loss. you also said you were doing cardio at night id switch it up to the morning and after you lift becasue then the body is runningg on empty and is forced to use fat as fuel. and just anothe tip if ur trying to gain muscle lift more than twice a week and hit individual parts harder, each at a time (legs, chest, sholders Etc.) hope ive helped :rant:

if you want to achieve a your goal. you have to be strict to your self and plan a goal and always think that it has a deadline. make a menu for your meal.

NuWeights Nutrition & Personal Training