Losing 150lbs - Help with my schedule

[epicurous]

Sorry for the double post! Wasn't sure where to put this!

I've been obese for the last 10 years but about 5 months ago I decided to start losing weight and do some lifting. My goal is to keep as much muscle as I can during the cut and if at all possible make some gains in strength/mass. I was hoping to get some constructive criticism about the frequency/intensity of my workouts and my diet. Specifically if I should stick with my current macros or not. Here's all my info:

Male
Age: 33
Height: 5 11
Current Weight: 271 (down from 340 in Feb.)
Goal Weight: 190
BMR: 2200
TDEE: 2780
Current Deficit: 700kcal
Daily Cardio: 600kcal
Macros: 183/70/183

I've managed to get the diet aspect pretty well squared away. As far as I can tell at least. I'm usually well over on protein, even on fats, under on carbs. My sodium is through the roof, though, so I try to drink about a gallon of water every 24 hours. I'm feeling full enough throughout the day (still having some cravings), but as long as I get enough sleep, I have enough energy to do a 3 Mile Walk every morning. That takes about an hour. I also bought myself a pair of adjustable dumbbells (80lbs) and have been following a basic routine every other day for the past month. It looks like this:

Mon, Wed, Fri, Sun, Tue, Thurs, Sat

-4 sets of 8 (25lb Dumbbell)-
Goblet Squat
Bench Press
Bent-Over Row
Overhead Press
Straight Legged Deadlift
Alternating Curls
Calf Raises
10 minutes of static stretching



I weigh-in once a week and I'm losing on average about 10-12lb per month at the moment. I am on track to be at my goal weight by around January or so, which I am definitely stoked about. I've read some articles about how too much cardio can negatively impact muscle gain, and was curious if I should be concerned about that. On training days I usually lift about 3 hours or so after my morning walk - I'm not overly sore, but sometimes struggle to finish my last 2 sets. It's a struggle to stay motivated but I am 100% committed to get healthy. Should I stick with my current line-up? Scale it back? Should I adjust my macros? Schedule? Am I overthinking all of this stuff? Haha.

Thanks for taking the time to read, and any info/criticism would be much appreciated!

 

[dk8594]

Congrats on the weight loss! You must feel a whole heck of a lot better. You've only been at this 5 months and it sounds like it's working for you. Keep the course until it doesn't.

 

[jennerrator]

Awesome...do you belong or can belong to a gym?

 

[epicurous]

Thanks dk and jenn. I would love to join one, but I live in a pretty remote area. The closest gym is about 30 miles from me, and I just can't afford that much travel at the moment. I read in the paper that a Crossfit will be opening in the next town over sometime in the near future, which is cool, but I'm not sure how interested I am in that kind of training.

I've thought about hiring an online coach to keep me pointed in the right direction, but that ends up being kind of pricey, too. For now it looks like I'm stuck doing the basics by myself :/

 

[dk8594]

Thanks dk and jenn. I would love to join one, but I live in a pretty remote area. The closest gym is about 30 miles from me, and I just can't afford that much travel at the moment. I read in the paper that a Crossfit will be opening in the next town over sometime in the near future, which is cool, but I'm not sure how interested I am in that kind of training.

I've thought about hiring an online coach to keep me pointed in the right direction, but that ends up being kind of pricey, too. For now it looks like I'm stuck doing the basics by myself :/

Yeah, don't stress. You have the tools to make some amazing changes. Having an online coach may be helpful from accountability standpoint, but you can accomplish your goals without one. Some of the hardest advice to hear is, "be patient", but be patient. You're doing the right things. It just takes time.

I would suggest you start taking photos. You're going to hit a point where you get discouraged (we all do). Having your transformation documented, and being able to look back on how far you've come, will give you the fuel to go on when you start to have moments of doubt.

 

[jennerrator]

yep...that's a hard situation but right now you are mainly working on losing weight so that's fine that you don't have a gym..cuz it doesn't take one to lose weight!:32 (20):

personally I wouldn't at this stage waste money on a "online coach"..get to the weight you want and then make gaining the amount of muscle you want the next goal!

It's a long process but you are doing it correctly and great...keep it up!

 

[snake]

I weigh-in once a week and I'm losing on average about 10-12lb per month at the moment. I am on track to be at my goal weight by around January or so, which I am definitely stoked about. I've read some articles about how too much cardio can negatively impact muscle gain, and was curious if I should be concerned about that. On training days I usually lift about 3 hours or so after my morning walk - I'm not overly sore, but sometimes struggle to finish my last 2 sets. It's a struggle to stay motivated but I am 100% committed to get healthy. Should I stick with my current line-up? Scale it back? Should I adjust my macros? Schedule? Am I overthinking all of this stuff? Haha.

Thanks for taking the time to read, and any info/criticism would be much appreciated!

I wouldn't say you're overthinking the cardio/ muscle issue, I just think what you read may not apply to you. Muscle loss or the lack of muscle gain with regard to diet and exercise is something to be concerned about more for the Elite lifter. It should be a non-factor for you plus your goals are different.

For now, what you're doing is working so I wouldn't fix what's not broke. Keep up the good work.

 

[Spongy]

Post up a sample diet and I'll be more than happy to give my opinion! I love working with clients who have a lot to lose and want it! Currently working with a guy whose goal is to lose 150lbs as well. He's down 47 and strength is going up. Its exciting to watch for sure!

 

[gymrat827]

Post up a sample diet and I'll be more than happy to give my opinion! I love working with clients who have a lot to lose and want it! Currently working with a guy whose goal is to lose 150lbs as well. He's down 47 and strength is going up. Its exciting to watch for sure!

THIS is the man to help you. Give him detailed info and you will get solid advice.

Bud, as long as you can take long walks, do light dumbbell workouts, and mix things up in other ways you will be fine.

Determination is the biggest factor for you now, keeping it up and going for the long haul.

All the best to you and your journey.

GR827

 

[epicurous]

Post up a sample diet and I'll be more than happy to give my opinion! I love working with clients who have a lot to lose and want it! Currently working with a guy whose goal is to lose 150lbs as well. He's down 47 and strength is going up. Its exciting to watch for sure!

Thanks for the feedback you guys. Means more than you know.

And, thanks spongy. So, this is what I'm doing pretty much every day right now (did that upload alright?) The only thing that changes is my meal 1 option (substitute with a turkey sandwich or something like that), and on weekends I'll have a couple extra pieces of fruit. I'm still struggling to get enough fresh veggies worked in there somehow. I work a crazy schedule and only have time to hit the grocery store once a month, twice if I'm lucky.

View attachment 5903

I'll try and get some "before pictures" taken this weekend and maybe start a journal here. Might be cool to document what I'm up to.

 

[epicurous]

Sorry, bad upload. I hope this one worked. (Looks kind of small - is there a preferred way to upload images here? I'm getting a message saying I can't post links)

 

[epicurous]

View attachment 5906

Sorry, bad upload. I hope this one worked. (Looks kind of small - is there a preferred way to upload images here? I'm getting a message saying I can't post links)

 

[dk8594]

View attachment 5906

Sorry, bad upload. I hope this one worked. (Looks kind of small - is there a preferred way to upload images here? I'm getting a message saying I can't post links)

We’re old and our eyesight sucks. Can you post as text?

 

[epicurous]

We’re old and our eyesight sucks. Can you post as text?

Sorry about the double posts and crappy pictures (I can't seem to delete them). I hate my phone.

Here we go:

8am	Calories	Carbs	Fat	Protein	Sodium	Sugar
Skim Milk - Skim Milk, 1 cup	80	11	0	8	110	11
Body Fortress - Protein Powder, 1 scoop	170	7	3	30	70	2
Homemade - 2 Scrambled Eggs, 2 eggs	140	2	10	12	130	0
Johnsonville - Turkey Breakfast Sausage, 2 Links	70	2	4	8	340	0
Ketchup - Condiment, 1 Tbsp	20	5	0	0	160	4
Add Food Quick Tools	480	27	17	58	810	17
11am
Michaelina - Chicken Alfredo Florentine, 1 container	250	34	8	12	580	3
Add Food Quick Tools	250	34	8	12	580	3
2pm
Homemade - 6oz Baked Chicken Breast, 4.5 oz	140	0	2	29	0	0
Sauce - A1 Original, 2 tbsp (s)	30	6	0	0	560	4
Russet Potatoes - Baked Potatoe, 5 ounce	132	30	0	4	14	2
Add Food Quick Tools	302	36	2	33	574	6
5pm
Homemade - 6oz Baked Chicken Breast, 4.5 oz	140	0	2	29	0	0
Sauce - A1 Original, 2 tbsp (s)	30	6	0	0	560	4
Russet Potatoes - Baked Potatoe, 5 ounce	132	30	0	4	14	2
Add Food Quick Tools	302	36	2	33	574	6
8pm
Mild cheddar - Cheddar, 0.25 cup	110	1	9	7	180	0
Beans, Refried - Rosarita Traditional Refried Beans, 0.5 cup	120	18	3	6	540	1
Rice A Roni - Mexican Style Rice, 0.5 cup prepared	125	21	4	3	360	2
Homemade - 6oz Baked Chicken Breast, 4.5 oz	140	0	2	29	0	0
Add Food Quick Tools	495	40	18	45	1,080	3
Post Workout / Snack
Cheese, cheddar, 2 oz	230	1	19	14	365	0
Add Food Quick Tools	230	1	19	14	365	0
Totals	2,059	174	66	195	3,983	35
Your Daily Goal	2,087	183	70	183	2,300	66
Remaining	28	9	4	-12	-1,683	31

So, this is what I'm doing pretty much every day right now (did that upload alright?) The only thing that changes is my meal 1 option (substitute with a turkey sandwich or something like that), and on weekends I'll have a couple extra pieces of fruit. I'm still struggling to get enough fresh veggies worked in there somehow. I work a crazy schedule and only have time to hit the grocery store once a month, twice if I'm lucky.

 

[Youngb]

way to go on the weight loss!

 

[Merlin]

Use to be overweight as well when I was younger. Good job on the progress, I use to keep an old picture of myself in the mirror so i could see how far i have come. Diet is a lifestyle change. They way I dealt with my cravings was either take a nap if i had time and drink smoothies with protein powder to give you natural sucrose. keep up the good work man, mind over matter.

 

[Oblivious]

At one point my heaviest was 245lbs.... I lost around 60lbs in the course of 4-5 months and then gain some 15 lbs of muscle after, I just did intermittent fasting and kept my carbs at bay, only cardio was a 2 mile run daily

 

[epicurous]

way to go on the weight loss!

Thanks!

Use to be overweight as well when I was younger. Good job on the progress, I use to keep an old picture of myself in the mirror so i could see how far i have come. Diet is a lifestyle change. They way I dealt with my cravings was either take a nap if i had time and drink smoothies with protein powder to give you natural sucrose. keep up the good work man, mind over matter.

Yea, the cravings are kicking my ass. I'll definitely have to try that!

At one point my heaviest was 245lbs.... I lost around 60lbs in the course of 4-5 months and then gain some 15 lbs of muscle after, I just did intermittent fasting and kept my carbs at bay, only cardio was a 2 mile run daily

I'm at the point where I look forward to exercising. On the days where I'm not feeling it I know that if I just get up and get it done, I'll always feel better after.

Thanks for the support!

 

[Viduus]

Post up a sample diet and I'll be more than happy to give my opinion! I love working with clients who have a lot to lose and want it! Currently working with a guy whose goal is to lose 150lbs as well. He's down 47 and strength is going up. Its exciting to watch for sure!

Take advantage of this. Maybe even PM spongy when you get to 25 posts and see if you can work out a deal. He’s been critical to changing the way a lot of us eat. Prep your meals and listen to him! You’re making great progress but he’ll help you take it even further.

 

[epicurous]

Take advantage of this. Maybe even PM spongy when you get to 25 posts and see if you can work out a deal. He’s been critical to changing the way a lot of us eat. Prep your meals and listen to him! You’re making great progress but he’ll help you take it even further.

I did some food prep this morning and managed to work some veggies and fruit into my line up. Got my sodium way down too.

[h=1]Your Food Diary For:[/h] Monday, June 25, 2018
​

8am	Calorieskcal	Carbsg	Fatg	Proteing	Sodiummg	Fiberg
Homemade - 2 Scrambled Eggs, 2 eggs	140	2	10	12	130	0
Johnsonville - Turkey Breakfast Sausage, 3 Links	105	3	5	12	510	0
Whey - Chocolate Protein Powder, 1 scoop	130	4	2	24	80	0
Skim Milk - Skim Milk, 1 cup	80	11	0	8	110	0
Add Food Quick Tools	455	20	17	56	830	0
11am
Marketside - Romaine, 3 cup	15	3	0	1	15	1
Kroger - Shredded Mozarella Cheese, 2 oz	100	0	5	16	170	0
Ken's Steakhouse Dressing - Lite Balsmic Vinaigrette, 2 Tbsp	50	3	5	0	410	0
Salad - Homemade 3 Bean Salad, 0.5 cups	70	13	0	9	0	10
Add Food Quick Tools	235	19	10	26	595	11
2pm
Homemade - 6oz Baked Chicken Breast, 4.5 oz	140	0	2	29	0	0
Flik - Quinoa, 0.5 cup	111	20	2	4	6	3
Aladdin - Fresh Green Beans, 3 oz	27	6	0	2	6	2
Add Food Quick Tools	278	26	4	35	12	5
5pm
Homemade - 6oz Baked Chicken Breast, 4.5 oz	140	0	2	29	0	0
Russet Potatoes - Baked Potatoe, 5 ounce	132	30	0	4	14	3
Corn - Can, 0.5 cup	60	11	1	2	0	2
Add Food Quick Tools	332	41	3	35	14	5
8pm
Homemade - 6oz Baked Chicken Breast, 4.5 oz	140	0	2	29	0	0
Steamables - Asparagus, 6 spears	20	3	0	2	0	1
Butter - Unsalted, 1 pat (1" sq, 1/3" high)	36	0	4	0	1	0
Morrison - Brown Rice, 0.5 cup	124	26	1	3	39	1
Add Food Quick Tools	320	29	7	34	40	2
Post Workout / Snack
Skim Milk - Skim Milk, 1 cup	80	11	0	8	110	0
Whey - Chocolate Protein Powder, 1 scoop	130	4	2	24	80	0
Supermarket - Banana, 1 banana	105	27	0	0	1	3
Add Food Quick Tools	315	42	2	32	191	3
Totals	1,935	177	43	218	1,682	26
Your Daily Goal	2,187	191	73	191	2,300	38
Remaining	252	14	30	-27	618	12