T Nation

Please Help to Lose 50-75 Pounds


hello all, let me start off by saying that I am new to everything as far as dieting, here is some background I’m 5’7 260 I want to be in between 185 to 210, I would like to be cut and really strong at the same time, so please someone help anything will help me. this picture was about a year ago.

Read the beginner’s forums before posting something of this sort. You had a goal and that’s good… read the forums and the articles here on T-Nation, familiarize yourself with diets, read some of the inprogress threads etc.

http://www.T-Nation.com/tmagnum/readTopic.do?id=817951

http://www.T-Nation.com/tmagnum/readTopic.do?id=1766118

http://www.T-Nation.com/tmagnum/readTopic.do?id=640350

Follow this guy, do what he did and you’ll be straight.

http://www.T-Nation.com/readPhysClin.do?id=1824539

Yup.
Those two guys pretty much covered it.

Read the links.
Select a diet.
Select an exercise routine.
Do them.

Use this thread to post when you run into problems.

good luck sir

Seconded

What does your current diet and exercise program look like? Do you have one?

my current diet is one day 3/4 cup of rice and 6 ounces of chicken every 2 hours for 5 meals then the 6 meal is a protein shake the next day i cut all rice and just eat chicken and the protein shake , My workout routine is monday flat bench, squat, front pulldown, dumbell curls then what i call skull crushers then abs and also 30 mins of cardio. That is every other day tues and thurs I run for 30 mins.

[quote]enyce223 wrote:
my current diet is one day 3/4 cup of rice and 6 ounces of chicken every 2 hours for 5 meals then the 6 meal is a protein shake the next day i cut all rice and just eat chicken and the protein shake , My workout routine is monday flat bench, squat, front pulldown, dumbell curls then what i call skull crushers then abs and also 30 mins of cardio. That is every other day tues and thurs I run for 30 mins.[/quote]

What kind of rice? White, brown? You have to be eating more than just chicken? Any side dishes etc? If you’re seriously just eating 6 ounces of chicken for 6 meals then you are quite possibly consuming too few calories, which will make your body go into storage mode and wreak havoc on your metabolism. You didn’t say your age but your basal metabolic rate is around 2500-2700 calories (that’s without exercise) 6 oz of chicken x 5 meals is only around 1300-1500 calories. You probably want to be right at 2500 calories.

Try uping your calories with (fruit/veggies) add some fish oil caplets to your diet (morning) and continue with your current workout routine.