Looking to cut weight, before lifting weights

[DavidCrj]

6'2 tall and 207lbs.

I have been on weight watchers for about 2-3 months now. Started at 248lbs.

I eventually started Power 90 by BeachBody. The combination seemed to work great until recently. I have hit a wall where each pound lost is an uphill battle!

I believe a more strict diet (as well as more intense cardio) would help me burn some of this fat. Goal is 185, then I want to start lifting and stop around 205lbs. I'm assuming all natural foods such as lean means, vegetables are going to be a lot better for my body than these processed frozen meals through weight watchers. I know sugars=bad. Carbs need to be reduced, but to what extent? And obviously cut out fats.

I see a lot of people stressing protein and lean meats, is this only for when you are lifting and trying to become bigger? I have been searching all over the forums for a good weight LOSS menu or grocery list, but seems everyone here is only wanting to gain.

Any help would be great, I may just be in the wrong place.

[Bouncer]

i think at this point you have already lost a good amount of weight.

the reason you aren't losing anymore is because your metabolism has slowed down because of lack of cals. the answer isnt cutting even more cals. you will simply lose more muscle along with a little fat.

best answer is to get in the gym now. metabolism will shoot back up. the more muscle you have the more cals your body burns.

[redsquirrel]

Great job on your weight loss success.

Bouncer is correct- you need to get in the gym. In addition to the fact that the more muscle you have, the more calories you burn, your body has plateaued. You need to start challenging your body in other ways in order for it to continue to burn calories. Your body has gotten used to what you're doing to it, and is refusing to change.

As for a grocery list, I'll give you a pretty general skeleton. Since it sounds like you really just want to lose weight, and not build, here's what you need to be putting in your cart:

Lean meats:

Eye of round (I would recommend eating lean meats for no more than 2 meals per week)
Sirloin tip
Ground beef (93/7)
Chicken
Turkey breast
Tilapia
Salmon (Only once a week)
Tuna

Carbs:
Brown rice
Sweet potatoes
Oatmeal
Black beans
White beans

Veggies:
Bell Peppers
Broccoli
Asparagus
Green Beans
Zucchini
Squash
Red, green, romaine lettuce

Hope that helps

[Scrumhalf]

Can you post your current typical eating plan (calories and fat/carb/protein breakdown)? You can use fitday.com or some similar site to figure this out.

Also, what is your maintenance calorie level? I assume you know what this is. If you don't, .... :nono: :)

[Mr I]

Brilliant list RS, and yes I agree, now is the time to hit the gym 3 nights a week and do some weights. Get that skeletel muscle stronger and a bit bigger and you'll be burning calories just sitting there, keep up some cardio also

[DavidCrj]

Wow, thanks for all the great (and fast!) replies!

Bouncer, I never got too much into weight training, other than college where my roomate just pointed to something and said do it. I started to gain a lot of muscle and loved it but I don't know how to set up a routine that would benefit me best.

Example: Monday-Arms/Back
Tuesday- Legs/Abs
Etc, etc

RS, Great list, I bought a lot of that today actually. Brown rice, lean meats, chicken, veggies, should help me get even more healthy.


Scrum I do toning 2 days a week and an hour of cardio 3-4 times a week including abs. By toning I mean a ton of push ups, and light weights with lots of reps.


Also, thanks for the gratz on the weight loss, not easy, but I still have some chunk on my bones that needs to go away haha. Being tall is a plus though

[Mr I]

In terms of structuring your lifting programme you first need to realisticly decide how many days per week you can make the weight room

[liftsiron]

i think at this point you have already lost a good amount of weight.

the reason you aren't losing anymore is because your metabolism has slowed down because of lack of cals. the answer isnt cutting even more cals. you will simply lose more muscle along with a little fat.

best answer is to get in the gym now. metabolism will shoot back up. the more muscle you have the more cals your body burns.

I agree your metabolism has dropped, I would expect the main reason is because of a loss of lean muscle mass which is common with the weight watchers approach. Hit the weights, get adequate protein daily, increase your lean muscle mass and watch the fat burn.

[DavidCrj]

In terms of structuring your lifting programme you first need to realisticly decide how many days per week you can make the weight room

I'd like to start out at 3-4 times a week. I have a small set of weights/bench/etc but obviously any gym has better equipment and more of it. Also, I'm willing to follow a strict diet regiment of what you guys were speaking of. I've seen some people post exact numbers of how many grams of this, and how many grams of that per day.

You are the artists and I am your canvas haha. Thanks again for the quick replies and excellent responses. Where do you donate again? haha

[Scrumhalf]

Wow, thanks for all the great (and fast!) replies!

Bouncer, I never got too much into weight training, other than college where my roomate just pointed to something and said do it. I started to gain a lot of muscle and loved it but I don't know how to set up a routine that would benefit me best.

Example: Monday-Arms/Back
Tuesday- Legs/Abs
Etc, etc

RS, Great list, I bought a lot of that today actually. Brown rice, lean meats, chicken, veggies, should help me get even more healthy.


Scrum I do toning 2 days a week and an hour of cardio 3-4 times a week including abs. By toning I mean a ton of push ups, and light weights with lots of reps.


Also, thanks for the gratz on the weight loss, not easy, but I still have some chunk on my bones that needs to go away haha. Being tall is a plus though

You still haven't answered my question. What is your typical daily calorie intake with fat/protein/carb breakdown, and what is your maintenance calorie level?

[DavidCrj]

You still haven't answered my question. What is your typical daily calorie intake with fat/protein/carb breakdown, and what is your maintenance calorie level?

I'd have to record it tomorrow and post it for you.

[Bouncer]

I would join a health club with personal trainers. They aren't the best out there but they can give you a general idea of what you need to be doing.

[Gluesniffer]

I do toning 2 days a week and an hour of cardio 3-4 times a week including abs. By toning I mean a ton of push ups, and light weights with lots of reps.

If you're gonna work out 3-4 times a week you might as well do it right. I'd do a strenght program instead of "toning" (as if this exists).