Seeking advice on my diet (21-stoner)

hello and welcome

I post in my diary every day on here my menu for the day. Your choices are very similiar to mine

I too have discovered walking, though the snow up here sabotaged my walking routine last week I have been walking for anything from 30mins to an hour...sometimes more every day that I can. I also used the house stairs for a mini workout last week ..and I am 7lbs away from being able to have a exercise session on my brand new exercise bike, which has been beckoning me for 2-3 weeks now

Good luck, you will find lots of support on here, we are all in the same boat. There are a couple of guys in this section too, so you are not alone

I look forward to chatting with you and following your progress.

Hi there,

First welcome and congrats on the great start

Regards your diet, it seems to me you may not be getting enough calories and I believe you need considerably more given your weight and (I assume) your intention to exercise.

I have been eating between approximately 2300-2800 calories/day and have been taking (mostly) light exercise 3/4 times per week and have lost 10.5lbs in the last 22days. If this sounds appealing then... here's how I determined my daily calorie requirements:

Calculated my Basal Metabolic Rate using an onlince calculator (eg: BMR Calculator) and then my Active Metabolic Rate (an estimate of the number of calories I burn per day), by -

a) multiplying the number by 1.2 for non-exercise days
b) multipling the number by 1.2 for exercise days, and adding the number of calories I estimate I burn through the exercise.

So these numbers are then amount of calories I burn on that day, and also the amount of calories I need to consume per day to maintain my current weight.

Taking (a), my AMR today (since I was at work most of the day and couldnt get to the gym), is: 2975.

So to lose 2lbs a week (a safe amount apparently), I just subtract 1000kcal, to give 1975kcal and that is what I plan to consume today.

Taking (b), if tommorow I burn 500kcal through exercise, I will just add 500 to the AMR above to give 3475, and then subtract 1000kcal to give 2475kcal - which is what I will consume tomorrow.

I try to eat my meals in the following proportions, 40% calories from carbs, 40% from proteins and 20% from (healthy) fats, and to eat 5 or 6 small meals per day (to keep the metabolism going) rather than 2 or 3 large meals.

Hope this is helpful & good luck.

good advice Lift and guys do need a higher calorie intake!

Good luck again mr Bloat

Hi Mr Bloat!! Welcome to the forum.

First of all, do you really want us to address you with that rather derogatory name - bloated you may be, my dear, but it won't help in those times (and there will be quite a few) when you are feeling despondent and negative about your progress.
Secondy, I take issue with people who don't fill in their details! It would be nice to get to know you and that helps so much if we have those details.... Or perhaps you prefer to stay as hidden as possible?!

Seriously though, I am sure you will get lots of support on here and get to the goal you are aiming for - and what is that, I wonder? What are you doing as regards a dieting regime? If it is calorie counting then I do feel that you are cutting yourself short and making things too strict for yourself.

Look forward to reading about your progress and do tell me off if you want to - I have a very broad back!!..lol!

Take care....