Exactly How Bad Is This?

[CHCDyce]

I've been lifting for a while, but I'm going to start a weight loss plan now (Lower the calories {and eat CLEAN food}, add cardio). I know my numbers are pretty bad right now, but I plan on changing that in the next 3-6 months. Can someone give me a breakdown of the good, bad, and ugly of my numbers?...it would be greatly appreciated. Thanks.

Height: 6'0"
Weight: 234.3
Body Fat %: 31.2
Water: 46.0
Bone Mass: 7.5
Muscle Mass: 34.5

[Spliff Star]

Only ugly is your body fat. Try to get it in the teens.

GL with your dieting. If you can try to incorporate some weight training in there.

[Blue Fuge]

Since you mentioned eating "clean food", have you picked up a copy of "The Eat-Clean Diet"?

It's a great read to guide you along....

[CHCDyce]

Nah, haven't read any diet books...just kinda came up wit my own thing. This is kinda how my day goes (as of now).

Get up for work at 5...eat a small breakfast (some kind of fruit) after my shower at 5:30. More than likely it'll be an apple, or a couple pieces of honeydew.

Go to break at 8:15 (15 minute break), eat another small snack...more than likely a banana.

Go to break at 10:00 (30 minute break), eat a small MEAL...usually a variation of different fruits and vegetables...I try to get it anywhere from 150, to 200 calories here though.

Go to break again at 12:30 (15 minute break), eat another small snack. 35 calorie apple bites, or another banana, or some kind of berries...just something small.

Get off at 2:30, get home, eat a BK TenderGrill Salad with Fat Free Ranch.

Get some sleep in between 3-6...hit the gym around 6:15/6:30...lift/cardio til around 8/8:30.

Get another BK Salad with Fat Free Ranch or a 6 in. sub from Subway (on wheat bread) at the end of the workout.

I lift heavy (Max-OT program) for muscle growth, and I do Max-OT cardio which consists of 16 minutes high intensity cardio, and a 5 minute cool down. I burn anywhere from 350-400 calories here.

Any problems with my diet/training that ya'll see?

[Spliff Star]

Where the protein at?????

Becoming a vegetarian? :laugh: That seems like a drastic drop in calorie intake judging off your current stats. It ain't all about eatin light, but eatin right.

[CHCDyce]

The protein is in the grilled chicken in the salads and/or the meat in the subs. I don't do the 1g for every pound...that's WAY to drastic for me, but I do shoot for around 90-140 grams of protein a day, so if I'm lacking in protein on a certain day, I'll take anywhere from 1-3 protein shakes. Each is 20 grams and 110 calories. I also take Mega Men vitamins, Fish Oil, Creatine, and Anabolic Leucine Stack (on lifting days only).

[andre patton]

looks like you're only getting 1300 calories a day.

thats wayy to low for a big guy like you. you should probably be eating twice as much.

you also have very low protein. if you want to still gain, or even retain any of your muscle mass you should be getting at least 150g of protein a day, bare minimum.

as far as your numbers, only problem is you're too fat.

[CHCDyce]

Yeah...I probably get around 1800 calories, but then I burn about 300 of them just on the treadmill, not to mention the lifting. I've heard all about the starvation mode, and catabolism worries, but I've done a diet like this in the past (only short term...I would NEVER do this diet for longer than a month) and I've lost almost a pound a day and KEPT my muscle...or at least my strength (actually GAINED strength). I'm just wondering why everyone says NOT to do this if it's giving me such great results. Like I said, this isn't a long term thing...just something to get rid of some extra weight, and after a month, slide into a protein based diet and THEN, SLOWLY lose the rest of the weight. Anyway...any other thoughts?