45 and 275 @ 6'4"

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CaliHwyPatrol

CaliHwyPatrol

Audioholic Chief
I've lost almost 20lbs in the last 2 months by just limiting what I eat to smaller portions. My diet really hasn't changed, but I just take less. Been working well so far!

I'm 6'4" and went from 235 to 216 as of yesterday. That's probably going to be about it though, I don't have a small build by any means, I just cut out all the fat.
 
lsiberian

lsiberian

Audioholic Overlord
CaliHwyPatrol said:
I've lost almost 20lbs in the last 2 months by just limiting what I eat to smaller portions. My diet really hasn't changed, but I just take less. Been working well so far!

I'm 6'4" and went from 235 to 216 as of yesterday. That's probably going to be about it though, I don't have a small build by any means, I just cut out all the fat.
Click to expand...
Yeah but a real man has a Keg instead of a six pack.:p
 
Patrukas777

Patrukas777

Senior Audioholic
It's tough being a big guy..I'm 6'3, 265lbs. My goal is to weigh in the 230's (Thats light for me haha). I just started swimming for cardio. I'm up to 2500 meters a day, 4 days a week. It takes me about a month to lose 20-30 pounds of fat. As far as a diet goes, I just watch what I intake. I recommend 5 to 6 small meals a day (speeds up metabolism).

Daily amount
Calories: 1600
Fat grams: 20grams
Carbs: 70 grams (mostly complex carbs)
Fiber: 8-10 grams
Sugars: 40 grams
Protein: You body weight in grams. Example, if you weigh 200lbs, then 200 grams of protein a day....This is only important if your lifting weights (1 hour a day). If your not, then .36 grams of protein per pound...I would prefer .50 grams; however, docs like the lesser of the two :)

In regards to protein, you body can only intake about 40 grams of protein at once.

If you really want to burn fat fast, then combine weight lifting and cardio in your daily routine.

Good luck and train hard!

Pete
 
lsiberian

lsiberian

Audioholic Overlord
Patrukas777 said:
It's tough being a big guy..I'm 6'3, 265lbs. My goal is to weigh in the 230's (Thats light for me haha). I just started swimming for cardio. I'm up to 2500 meters a day, 4 days a week. It takes me about a month to lose 20-30 pounds of fat. As far as a diet goes, I just watch what I intake. I recommend 5 to 6 small meals a day (speeds up metabolism).

Daily amount
Calories: 1600
Fat grams: 20grams
Carbs: 70 grams (mostly complex carbs)
Fiber: 8-10 grams
Sugars: 40 grams
Protein: You body weight in grams. Example, if you weigh 200lbs, then 200 grams of protein a day....This is only important if your lifting weights (1 hour a day). If your not, then .36 grams of protein per pound...I would prefer .50 grams; however, docs like the lesser of the two :)

In regards to protein, you body can only intake about 40 grams of protein at once.

If you really want to burn fat fast, then combine weight lifting and cardio in your daily routine.

Good luck and train hard!

Pete
Click to expand...
Swimming is excellent exercise, but remember to vary the strokes. Different strokes emphasize different muscle groups.
 
adwilk

adwilk

Audioholic Ninja
Patrukas777 said:
It's tough being a big guy..I'm 6'3, 265lbs. My goal is to weigh in the 230's (Thats light for me haha). I just started swimming for cardio. I'm up to 2500 meters a day, 4 days a week. It takes me about a month to lose 20-30 pounds of fat. As far as a diet goes, I just watch what I intake. I recommend 5 to 6 small meals a day (speeds up metabolism).

Daily amount
Calories: 1600
Fat grams: 20grams
Carbs: 70 grams (mostly complex carbs)
Fiber: 8-10 grams
Sugars: 40 grams
Protein: You body weight in grams. Example, if you weigh 200lbs, then 200 grams of protein a day....This is only important if your lifting weights (1 hour a day). If your not, then .36 grams of protein per pound...I would prefer .50 grams; however, docs like the lesser of the two :)

In regards to protein, you body can only intake about 40 grams of protein at once.

If you really want to burn fat fast, then combine weight lifting and cardio in your daily routine.

Good luck and train hard!

Pete
Click to expand...
This seems like a good outline, but losing 20-30lbs of fat in a month? :eek:

If you are really doing that, thats WAY too fast. Unfortunately, dropping that much weight in general in a month is extremely unhealthy, and losing that much fat as far as my calculations go is virtually impossible...? Did you mean to type that?

Typically, 1-2lbs of fat a week is considered healthy, but I've seen guys with 30%+ body fat lose 3-4 lbs a week and stay fairly healthy. You just can't lose much more than that without a MASSIVE deficit and you're bound to lose a good deal of lean mass which is ultimately counter productive.

If you're in a deficit and doing a good bit of physical activity, then 1 gr of protein per lb of LEAN BODY MASS is the rule of thumb. If you weigh 200, but only have 160lbs of lean mass, then 160gr of protein is more than enough.
 
billy p

billy p

Audioholic Ninja
Davemcc said:
Anything that increases your heart rate, buddy.:cool:
Click to expand...
Eating will do that for Alex...as you can see by his results....jk:D. How is work going btw...I guess being 6'4" comes in handy doing your job...:)
 
Patrukas777

Patrukas777

Senior Audioholic
adwilk said:
This seems like a good outline, but losing 20-30lbs of fat in a month? :eek:

If you are really doing that, thats WAY too fast. Unfortunately, dropping that much weight in general in a month is extremely unhealthy, and losing that much fat as far as my calculations go is virtually impossible...? Did you mean to type that?

Typically, 1-2lbs of fat a week is considered healthy, but I've seen guys with 30%+ body fat lose 3-4 lbs a week and stay fairly healthy. You just can't lose much more than that without a MASSIVE deficit and you're bound to lose a good deal of lean mass which is ultimately counter productive.

If you're in a deficit and doing a good bit of physical activity, then 1 gr of protein per lb of LEAN BODY MASS is the rule of thumb. If you weigh 200, but only have 160lbs of lean mass, then 160gr of protein is more than enough.
Click to expand...
I totally understand what your saying. For some odd reason, my body loses weight very fast. Do consider the fact that im 260lbs, and I work up to about 4200 meters in the pool, in just a lil over an hour. I continue to sweat for half the day. Maybe I'm a freak of nature, i dunno. I just turned 30, so maybe my body wont be as responsive. I'll give you one of my freakish examples....
I was in the in military. I went in weighing 240 pounds (pretty muscular) at 20 years old. 7 weeks later, when weighed by my Drill Sgt., I weighed 186lbs. My drill sgt said he had never seen anything like it. He would brag to the Command Sgt Major and yell, "Here comes my lean mean fighting F*#*#$ machine." I get into shape really fast. I feel very healthy.

I do hardcore cardio and change my diet...these are the results my body gets.

Mathematically its possible. Figure, there's about 3500 calories in one pound of fat. My body is used to consuming roughly 3000 calories a day (There's also a formula that will tell you how many calories your body needs to sustain its current weight). If I cut my daily consumption of calories in almost half, and start burning a 2000 calories a day with exercise....its possible. Maybe not extremely healthy, but possible.
 
Last edited:
adwilk

adwilk

Audioholic Ninja
Patrukas777 said:
I totally understand what your saying. For some odd reason, my body loses weight very fast. Do consider the fact that im 260lbs, and I work up to about 4200 meters in the pool, in just a lil over an hour. I continue to sweat for half the day. Maybe I'm a freak of nature, i dunno. I just turned 30, so maybe my body wont be as responsive. I'll give you one of my freakish examples....
I was in the in military. I went in weighing 240 pounds (pretty muscular) at 20 years old. 7 weeks later, when weighed by my Drill Sgt., I weighed 186lbs. My drill sgt said he had never seen anything like it. He would brag to the Command Sgt Major and yell, "Here comes my lean mean fighting F*#*#$ machine." I get into shape really fast. I feel very healthy.

I do hardcore cardio and change my diet...these are the results my body gets.
Click to expand...
Thanks for the reply. I know it doesn't really pertain to the thread but I'd be curious to know your general body composition if you know it? IE BF% @ 260 vs BF% at 230? You're certainly the anomaly, but its not UNHEARD of.

The thing is, if your metabolism is that responsive, I'm eating twice or three times as many calories, forgetting about overall weight and getting JACKED out of my mind. I'd imagine at your deficit, actually I know with your deficit, there's no way you can maintain lean mass and you just might be one of the lucky few that can add lean mass while shedding body fat. If you can lean down, dropping overall weight a little slower you might be surprised what kind of body composition your capable of.

If you're sweating half the day, your post workout (EPOC) is extremely high, you're one of the lucky ones for sure...
 
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