Weight Loss

Hello board.  I am a new member and so far have been very impressed so far with the site and forum for the vast amount of knowledge it contains.  I recently set up an account and have been logging my foods and activities.  I am currently 22yrs old, 6'0 and around 300lbs.  My new job has increased my activity level dramtically and I recently joined a full contact football league.  I have started weight training and conditioning for football.  The burned calorie tool says I should be consuming 4000ish calories a day to maintain.  From what I have read, it is important not to go above a 1000 calorie deficet or your metab. shuts down.  So I am trying to do around 2500-3000 so I can lose weight.  The problem is after counting all my calories for the last couple of days, I am barely making 2000.  I really havent changed my diet, other than eating healthier foods. And I try to eat 4-5 times a day.   What are some good foods or supplements to eat that will get my calorie count up to where it should be?  Thanks

Try adding a protein shake.  You can easily add another 500 cal per day with that.  And with the work out schedule for football players, you probably need the protien anyway.

Unsalted nuts are another calorie dense, positive addition to an eating plan.

You should definately try adding a protein shake to your diet, like after one of your workouts.  Make is with 2% milk and you can add some good calories.

Oatmeal in the morning is a must... The real thing, not the cheerios kind...

100 grams of oatmeal will give you a good 350 calories of good food. :)

Enjoy

Surek

Thanks for all the good ideas.  In regards to the protien shake, anyone have any suggestions on particular type or one thats tastes good?  Thanks

I use one from Prolab, a Whey Protein Isolate. Vanilla tapioca flavour, not the best in the world, but not the worst either. They had chocolate and was there a strawberry flavour? I do not remember.

If you are not particularly fond of their taste, mix with fruits of your liking and it should turn out quite tasty.

Regards,

Surek

 

Thank you all for the quick replys. 

Surek, thank you for the info, I will defiently look into a protein supplement. 

Is there anything else I should be aware of if I am weight training and trying to lose weight at the same time?

Muscle Milk (protein powder) is delicious, and has a good amount of calories to help you out.

Make sure to get whey protein. Not soy. With the fewest additives.

Drink it immediately following a workout. It helps repair and nourish the muscles and after a workout is the best time to get liquid protein. Make sure you are eating a balanced diet. It is not just about the calories but eating the right kind of food. Lean protein, fresh fruit and vegetables, good fats, good carbs, low fat dairy products. Stay away from anything fried. Try to eat your fruits early in the day before 12 or 1 and veggies after 1.

Just out of curiosity, what is wrong with soy protein powder?

I think there are different opinions on soy but from the reading I have done and after talking to several personal trainers I believe whey is more beneficial than soy. Nothing wrong with soy and some believe it is just as good as whey but if I had to choose one it would be whey. Some protein drinks contain both.

http://www.build-muscle-and-burn-fat.com/soy- versus-whey-protein.html

http://www.vincedelmontefitness.com/articles/ Choosing-The-Best-Protein-Powder.html

Here is an article showing the benefits of both.

http://www.thefinalsprint.com/2006/12/whey-vs -soy-protein/

 

Out of curiosity...why should one eat their fruits before 1pm, and their vegetables after?  I tend to do the opposite (snack in the morning on vegetables, and eat fruits on my way home from university/work...).  How does it affect the weight loss/health?

Original Post by moozoo:

Out of curiosity...why should one eat their fruits before 1pm, and their vegetables after? I tend to do the opposite (snack in the morning on vegetables, and eat fruits on my way home from university/work...). How does it affect the weight loss/health?

It does not affect weight loss or health at all ... your body has no idea if it's before or after 1pm.

There are theory's on when you should eat certain foods. Some trainers and nutritionist recommend fruit before noon, really meaning early in the day prior to your workout because of the sugar content and veggies after. I believe the thinking is that fruit contains sugar and sugar is energy. So if you eat fruit earlier in the day prior to a workout. "not necessarily noon" but just earlier your body can use the sugar more efficiently while working out and it expends that energy instead of storing it as fat. It replenishes the liver glycogen not muscle glycogens.

Everyone has different opinions on weight loss, dieting, working out. I believe that there are certain foods that you can eat and nourish your body with for optimal results. Certain exercises that are better than others for optimal health. That kind of thing. Eating fruit earlier in the day makes sense to me. I am also a believer in not eating after 6pm. Some people don't believe in that at all and that's ok. It is just my personal choice. I do know that early on before I started reading and learning about health, nutrition and exercise I was loosing weight but my body was not tone, fit and tight and when I changed what I ate, how I ate it and how I was working out I noticed a huge difference in my shape, tone and overall health and well being. I am at my ideal weight and I have lost my love handles which for me was very hard. Even at my ideal weight I could not get rid of my flabby belly. Now at 41 years old I have a flat tummy for the first time since I was in my early 20's so it works for me.

http://findarticles.com/p/articles/mi_m0KFY/i s_7_22/ai_n6170379

http://www.time-to-run.com/nutrition/optimal. htm

http://chestofbooks.com/reference/Facts-For-E verybody/The-Best-Time-For-Eating-Fruit.html

 

Yep, definitely make sure you have lots of protein between 163g and 245g if your doing lots of endurance training.  Endurance training eats into muscle and fat with almost equal vigour and so if you want fat not muscle loss you must give it the protein so it can repair itself.  Will be hard to get 163g on a 2000kcal diet though so I think you'll have to up your cals. 

thank u all for the great advice. i had no idea i needed so much protein. i have started the hunt for a whey protein with a glutamine additive. the idea os mixing whey with soy milk was also a really good idea. thanks for all the links and info.