Hey, there, again!
If you’re 300 pounds at 28% BF, that means you have 216 pounds of LBM (Lean Body Mass). I use LBM when calculating protein requirements. Multiply LBM x 1.5g of protein, which ends up being 324g of protein. If you divide that by 6 meals, you need to get 54g of protein per meal. Since the number is so high, I’d really like to see you get in 8 meals a day, which brings the number down to 40g of protein per meal.
To calculate fat requirements, take LBM and multiply it by .4g to .5g. That’s 86g to 108g of fat per day. That fat should come from fish oil first. You want to get in 10g of EPA/DHA. I like Health from the Sun Ultra Omega 3. You need to be getting 2.5 tablespoons per day of the liquid. Try taking in 1 or 2 teaspoons per meal. Read up on high dose fish oil. What a lot of people don’t know is that it’s also a very effective nutrient partitioning agent.
You can also get fat from mayo, eggs, avocados, flaxseed oil, peanut butter (natural only!) and the fat in the lean cuts of meat you eat.
Don’t worry too much about calorie requirements. Make sure you’re hitting the protein and fat numbers I gave you above. From there, the only variable is carbs. I’ll give you a modified version of T-Dawg that will make things really simple for you.
- Make sure you’re taking in at least a serving and a half of Surge PWO (Post Workout). That’s resistance training only. That’s 3 scoops, each in one liter of water. You have a higher amount of LBM, so you have higher requirements than listed on the container.
Other than that, eat ONLY green veggie carbs, but you can eat all you want. If you’d like, I’ll post a list.
The trick is going to be to NOT eat all the other things; i.e., sauces, glazes, starchy carbs, dressings (except for Walden Farms Dressing, which is no carb, no calorie, no fat per serving).
I promise you that you won’t go/be hungry.
Plan on a year, but it may end up being less than that.
Give Meltdown a go, but be looking at other programs, too. I just found that it didn’t work that well on a diet that restricted carbs.
Go ahead and take pics, but keep them for yourself only. It will give you a frame of reference.
If you have any other questions, again, please don’t hesitate to ask. And let me know how it goes. The only thing that might happen is that we might need to integrate some starchy carbs into your diet if energy levels start to suffer or weight loss is too outrageously fast.