Doc told me to lose a little

[glock4319]

So I’m 6’ foot and 210. Had an appt with my cardiologist yesterday and he told me although I’m muscular it may be healthy to lose about 10 pounds. So should I just figure out my BMR and drop day 500 calories off that? I lift 5-6 days a week. High protein low carb maybe? Any advice would be much appreciated fellas.


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[Cowboymike]

Whats your BF?

[Drillit]

So I’m 6’0 and 210. Had an appt with my cardiologist yesterday and he told me although I’m muscular it may be healthy to lose about 10 pounds. So should I just figure out my BMR and drop day 500 calories off that? I lift 5-6 days a week. High protein low carb maybe? Any advice would be much appreciated fellas.


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Doctors go off BMI usually. If that’s the case I’d take no stock personally. If you BF is higher, I would try to drop.
To find your BMR for men: (10x weight in KG)+(6.25x height in cm)-(5x years of age). I’d use that, and drop a few hundred calories off it, high protein, low carb. If you want to speed it up a bit, so some fasted cardio in the AM.

[glock4319]

Ha ha I’m not 60. I’m 45.


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[glock4319]

Whats your BF?

I’m never sure about that. I don’t have calipers. I’d say around 18-20%


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[glock4319]

My BMR is around 2,500. Here’s an example of a diet I put together a while ago:


Meal 1: ommlette. 1c egg white with 2 whole large eggs.

Meal 2: 5oz chicken, 1/2 c rice, 1c broccoli or asparagus.

Meal 3: 5oz chicken, 1/2c rice, 30g almonds

Meal 4: 8oz ground beef, 1/2c red potato, 1c dark green. 93% lean meat.

Meal 5: Protein shake after workout.


Protein: 231 grams
Carbs: 94 grams
Fats: 67 grams
Calories: 1933


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[Drillit]

My BMR is around 2,500. Here’s an example of a diet I put together a while ago:


Meal 1: ommlette. 1c egg white with 2 whole large eggs.

Meal 2: 5oz chicken, 1/2 c rice, 1c broccoli or asparagus.

Meal 3: 5oz chicken, 1/2c rice, 30g almonds

Meal 4: 8oz ground beef, 1/2c red potato, 1c dark green. 93% lean meat.

Meal 5: Protein shake after workout.


Protein: 231 grams
Carbs: 94 grams
Fats: 67 grams
Calories: 1933


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Looks pretty solid. I would mice some of the meal 2 and 3 carbs to meal 5 to spike blood sugar after your workout. The insulin from that will make your body use all the nutrients from that meal for muscle repair.

[glock4319]

Looks pretty solid. I would mice some of the meal 2 and 3 carbs to meal 5 to spike blood sugar after your workout. The insulin from that will make your body use all the nutrients from that meal for muscle repair.

Yeah meal 5 can change depending on when I lift. Good point about a meal 5 carb. Thanks bro.


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[btrep]

Your diet doesn’t look bad at all ,