T Nation

Guidance Please

A little about me. I am 34 yrs old 6’2" and have lifted on and off since high school. I have battled with my weight for as long as I can remember. As of Jan 2011 I weighed 390lbs, I am currently 270lbs. I the last year I started really watching my diet and exercising regularly (5 - 6) times a week, a combination of cardio (elliptical and running) and lifting (all compound lifts). I have ran/walked a half marathon in Oct with my wife and am doing another on my own in April, I am shooting for a sub 2hr goal. After I complete the race in April my long term goal is to focus on getting stronger and packing on muscle while trying to shed the last remaining fat from my body.

I workout at the local YMCA and have access to everything but Olympic Platform and bumper plates. I am feeling a little overwhelmed with what workout to do and how calories I should be eating daily. I usually try to stay between 2200 to 2500 daily. I know my protein take is not as high as it should be but I am working on that. My wife and I just recently went Gluten Free and I have seen tremendous benefits from it. Any suggestions on caloric intake and workout routine would be greatly appreciated.

A more current photo.

You seem to have done very well for yourself, why are you looking to change?

I’d imagine your calories are pretty close to what you want, though if it were me doing it I would probably shoot for 2000-2200, though if you are still seeing the progress you need right now I dont know if I would bother changing anything yet.

What exactly do you do for your workouts right now?

6’2’ and 270 @ 34.

Do you happen to know your body fat percent? Knowing lean body mass helps determine calorie needs.

It is hard to tell you what to eat, calorie wise, without knowing what you currently eat. You said you are trying to eat more protein so I guess that is a good start. Why don’t you keep a journal and put down exactly what you ate yesterday on this thread.

As for exercise, keep doing what you’re doing it is working. You can’t gain muscle and lose weight but for now just keep losing the weight until you are satisfied THEN hold that weight for awhile THEN maybe try to add some extra calories back in to gain some muscle.

Typical daily meals.

Breakfast
GF Oatmeal, Glass of Milk
total cals 420

Mid-Morning Snack
apple or a banana
total cals 100

Lunch
5 oz of smoked pork loin, and salad w/ dressing
total cal 500 - 600

Afternoon Snack
Cliff Bar 240 cals, 10g protein, 16oz Glass of milk

Supper
Baked Chicken Breast, 1/2 sweet potato

Right now I am guessing body fat % between 20 and 25.

Since the first of the year my workouts have focused on whole body 2 days a week 2 sets 8 reps each excercise.

10 min Warm up on Elliptical

Squat
Good Mornings
Bench
Military Press
Upright Rows
Assisted Chins/Pull Ups
Bent Rows
Tricep Ext
Curls

I then Finish with 20 mins on the Elliptical

The other days are split between running and just doing the elliptical machine and a day off. I am running 3 days a week 2 days are 40 min runs varying pace and distance. One day is more distance a pace oriented and the other I run hills with a mile warm up and cool down. Sundays are my long run days, currently at 6 miles at a 9 min pace working my way up to 13.1 for April.

My questions are really geared more for after my April race. I am going to cut my running back to just 3 miles 2x a week for cardio. I have used Dr Squats ABC routine and positive results. I have a weakness in my hams and glutes that is effecting my squat that I need to address after April as well.

Right now I lighten the weight and focus on form and just try to explode out of the hole as well as doing the Good Mornings.

If you have the resources ($$$) a nutritionist might not be a bad idea. As others have said most will want to know your body fat, goals, etc. Some will just want current and weekly pictures. PM me for some names. It is really not that expensive if you look at it long term.

Timing for things like cardio and carb intake can have A LOT to do with how the body responds with fat loss and and muscle gain/loss. Look into splitting things up i.e. morning low intensity cardio, then high intensity weight training later in the day. If what you are doing now is still working keep it up. Sometimes all it takes is a few minor changes to keep progressing.

Congratulations on your progress so far. You seem to have a lot of motivation.

Well done mate. Thats a bloody good turn around. You should be very proud.

Thank you all very your comments and input. I will stay the course as the saying goes “If it aint broke dont fix it.” My goal right now is race prep and running a sub 2hr 1/2 marathon. After April I will switch back to the ABC program I had done previously and make sure and use exercises that attack my weaknesses. My overall long term goal is be a rock solid 240lbs.

I have used the running as a challenge to myself and have found that I really enjoy it. Again thank you for your input. I am thinking about starting a log to help keep myself honest. The last week has been a little rough though as I have been fitting the flu. Hopefully I can bounce back pretty quickly.

[quote]JCMPG wrote:
Thank you all very your comments and input. I will stay the course as the saying goes “If it aint broke dont fix it.” My goal right now is race prep and running a sub 2hr 1/2 marathon. After April I will switch back to the ABC program I had done previously and make sure and use exercises that attack my weaknesses. My overall long term goal is be a rock solid 240lbs.

I have used the running as a challenge to myself and have found that I really enjoy it. Again thank you for your input. I am thinking about starting a log to help keep myself honest. The last week has been a little rough though as I have been fitting the flu. Hopefully I can bounce back pretty quickly.[/quote]

Is that a 2.5hr marathon, or a 2hr half marathon?

If its the former - GOOD LUCK, that later - good luck. Small difference, but distinguishable.

Sorry for the confusion my goal is a sub 2hr Half Marathon.

congrats on the results. If it is working I’d say keep it on. Just make sure to lose .5 to 1 pound per week (it won’t be linear) and you will be fine. At this point I think a common mistake is to do too much and not being patient enough leading to a metabolism shut down and weight re-gain.

Watch out and keep up the good work!