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Doc told me to lose a little
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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Last edited by glock4319; 04-18-2020 at 02:05 PM.
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Originally Posted by
glock4319
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.
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Ha ha I’m not 60. I’m 45.
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Originally Posted by
Cowboymike
Whats your BF?
I’m never sure about that. I don’t have calipers. I’d say around 18-20%
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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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Originally Posted by
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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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.
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Originally Posted by
Drillit
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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Your diet doesn’t look bad at all ,
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