does this look like im on a good program to lose weight

[kenyanscott]

I'm trying to lose almost 3 stone in weight - I've 39, 5ft 7" and I originally weighted 14st 4lbs

I'm exercising 5 days a week, doing only cardio and a small amount of resistance work.

Im 45 mins on the eliptical trainer every day and then I do 15 mins rowing on the easiest setting and 30 stomach crunches.

My weekly intake looks as follows

Calories - average is 1785

Protein - 58g

Fat - 48g

Sugars 60g

Carbs - 145g

Fiber - 12g

Calcium - 1443mg

Potassium - 781g

Sodium - 1075mg

Cholesterol - 51g

Water - 2219

My weekly balance is - 19% protein, 35% fat and 46% carbs

so i suppose my questions are :

Is it wise to excercise as much as I am to lose weight?

Am I doing the right types of ecercise every day to lose weight?

does my intake look balanced or do I need to change anything?

I have cut out all fizzy juice, All chocolate, All crisps, and Ive reduced alcohol considerably (1/2 glasses on a saturday night only)

Im open to all sorts of help to get this weight off me!

[DominicJ]

Based on the excercise you are doing, it doesnt look like you are eating enough.

The most important thing is to balance your calorie intake and outgoing, plus or minus your targetted deficit.

[kenyanscott]

Thanks for the reply.

I'm finding it hard to eat more - as stupid as that sounds.

I'm not sure why.that is.

I could easy stick loads of chocolate down my face and be happy, but with the foods I'm eating I don't feel hungry all the time.

Is there a reason why that could be the case?

[emili]

you aren't hungry because of the protein and carbs- which is a good thing. for a guy, your calorie intake seems too low, but if that's what it worked out to be taking your BMR into account then it could be right. Just in case... I would look up your BMR (on line calculator). Whatever that number is, subtract the number of calories you would be comfy with as your deficit- 500, 700, 1000. Then factor in how many calories you burn in movement. You can either have that as your deficit or you can add that back in to your daily allowance. Once you have that number- pie chart your food. So X amount of calories go to protein every day, X amount goes to carbs, X amount goes to fats, etc. This should give you a nutritious guide to your day. If you lose after a week- yay. If you stay the same- increase your deficit. If you gain- really increase your deficit. Measure and weigh your food for calories. As far as cardio- well it is the best for burning fat quick. If you do intense cardio you will lose weight. However, you probably don't want to lose muscle mass too. I would work in more strength training if I were you. To me, a twiggy guy, leaves a bit to be desired. Not sure if this was helpful or left you more confused- but happy to help if you need it. you might also look into creating a friend list for yourself- folks are always happy to chat and offer motivation. Good luck!

[I-train-hard]

 Sorry man. You will lose weight but not fat.

You can do your stomach crunches for next month, wouldn’t do much good.

You are young person, start training seriously to have an athletic body.

Where are your weight lifting routines? Your food and lifting would give you what you want.

Choice is yours to make.

[OCDOC]

Hi

12 grams of fibre in your generous carb allowance seems low; definitely would suggest 20 (pref 25) grams of fibre a day. 'Empty' carbs aren't going to help you.

The protein allowance seems lowish. 1g per pound of 'ideal' body weight is a LOT, so .7g per pound might work better. Eg if your ideal weight is 180, maybe aim for 125 grams of lean protein per day. You don't want to be 'short' on protein, and any excess gets converted to carb anyway.

Dietary cholesterol is losing ground as an important thing to track. Keeping saturated fat at or less than 20g and trans fat near zero has far more impact on blood lipids than dietary cholesterol.

Sodium is a bit low unless you are dealing with high blood pressure or kidney issues. 1300 is still strict, and 2000 is ok for healthy people.

If you want to drop 1 lb per week your daily calorie deficit is -500. 2 lbs per week = -1000/day etc.

If you have a negative calorie balance, you will lose weight. Make sure your resistance training is vigorous to stimulate the muscles to retain mass; you don't want your body to cannabilize muscle instead of fat.

Just a few random suggestions; there is no 'perfect' answer. The right answer is what works for YOU.

Best...Rob

[kenyanscott]

some really helpful information so far

in terms of my excercise regime, Ill incorporate more weights into the program!

am I doing too much cardio?

Ive been going every day and doing 45 mins on the eliptical at a pretty staedy pace covering about 5k in the 45 mins.

I reduced my salt because Ironically I was hard on salt before and took too much with all my meals so I removed it from the dinner table and went only with the salt in the food im eating - Ive seen my RHR - drop from 79 to 72 in the two weeks ive been back working out - im taking that as a good sign of my health improving?

Im determined to do this!

[I-train-hard]

http://stronglifts.com/ fallow this link.

You will not be asking about silly cardo after this workout.

Please be patient, learn proper movements, give yourself time and start lifting with empty bar (45 lbs)

I have done both of his trainings in 2 years. Complete and you be proud of your achievements!

Your diet.

each meal 

20 gr of proteins

30 gr of carbs – good carbs not junk food.

10 gr of good fat

If you have questions please ask.