Looks like you're still needing protein in your diet. Not sure what the burrito has, but the rest looks pretty low in protein and pretty high in carbohydrates.

I am looking into it Stingo, thank you. I wandered over to the nutrition forum and started taking notes. Not much new to me, I just need to make a plan and have the protein available. and a little self-control.

Diet:
7am
Yogurt 180 cal/5g pro
Kidney beans 385 cal/24.5 pro
Banana – 100 cal
Peach -

9:30 am
Apple – 100cal

11:00 am workout

11:45pm
1 scoops of protein 110 cals/20g pro
Salad/w cottage cheese as dressing 10g pro
Garlic shrimp 200 cals 15g protein

3:00pm-4:00 pm

6:00pm
Steak with shrimp ?? /20g pro?
Mashed potato
Broccoli

8:00
Almonds


Workout:
2 mile walk -355cals
2 mile elliptical -400 cals

I was worn out today. Just wasn’t happening for me, got in some work though.. Those beans were not a good idea.

Diet:
7am
Yogurt 5g pro
Banana
Cottage cheese 5g
Wheat bagel 6g

9:30 am
Grapefruit/ peach

11:00 am workout

11:45pm
2 scoops of protein 220 cals/40g pro
½ lg turkey breast sub veg. and mustard only (pro?)
Amp energy drink (I don’t think I need this but it’s a treat. I drink plain carbonated water daily, 6 liters)

3:00pm-4:00 pm
Apple
Whey protein 110/20

6:00pm
1 ½ Chicken breast (pro?)
2 ears corn

8:00
Almonds 6g pro


Workout:
Wed:
10 Sets of:
3 assisted pull-ups (mix grip each set)
6 push-ups (mix: all elevated feet - dive-bombers, hindu, gator-not elevated, diamond, reg. with push-up handles)
9 BW squats
12 mountain climbers
(1 min rest)
Repeat

Then:
BW dips -deep
1x10
2x7

Barbell curl
65#1x10
85#1x10
95#1x6

sup-set
Overhead rope tri extension/ face-pulls
100# 3x10
(1 min rest between sets)

DB curl
35# 3x10

7/2/
7:00
Yogurt
cottage cheese
oat meal
banana

8:30
apple

9:00
Other half of my Lg. Turkey sub, veg. and mustard only

11:00
Tso chicken
2 veggie burger patties
1 scoop protein powder

1:30
peach

2:00
protein bar

5:00
Pork
Green beans

8:00
Almonds


7/3
8:30
Yogurt
Banana

10:00
Almonds

12:30
Tofu
2 eggs
2 wraps
lettuce, salsa, yogurt, pepper and red pepper powder

6:00
(Chili’s, light menu)
Buffalo chicken sandwich
Veg.

8:00
almonds


40yr 6'2" @ 286lbs

Attached Thumbnails

 

Diet:
7am
Yogurt 5g pro
Cottage cheese 5g
Oat meal 3g

9:30 am
Apple
2 scoops of protein 220 cals/40g pro

11:00 am workout

12:30pm
2 scoops of protein 220 cals/40g pro
Sweet&sour chicken 550 cal /15 pro

2:00pm
Salad

3:00pm-4:00 pm
2 scoops of protein 220 cals/40g pro

6:00pm
Chicken fajita – beans and rice

8:00
Almonds 6g


Workout:
Bench
135#x1x10
225#x3x10
275#x1x3
295#x1x1
315#x1xfail

Incline dumbbell press
50sx1x10
65sx1x10
75sx1x10
85sx1x9

Then:
(for 20 min)
Odd minute - assisted pull-ups (3)/ Even minute - push-ups (10)

Total:
30 pull-ups
100 regular push-ups


Had an odd sensation today, I think I’m feeling 'good'. My upper body popped and my legs don’t feel spent, nice feeling. BW squats suck so much out of me.

Anyway, I’m trying to change some things up this month. Hopefully, I’ll change it up monthly.

Meet a guy doing P90X. I don’t know what most people here think about it but I’ve always liked it. Tony tell me what to do! I’m a follower! This guy put the P90X on his iPod (Something I thought about doing) and just goes around the gym with his ear buds in, doing it. The dude is in shape too, great advertisement for Beachbody inc.

I just don’t want to drop the cash. Yet anyway. I’m seeing how I do first.

Diet:
7am
Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Oat meal 120cal/4g pro
Banana 100cal

9:30 am
2 scoops of protein 220 cals/40g pro
Peach 61 cal

11:00 am workout

12:30pm
2 scoops of protein 220 cals/40g pro
Shepherd’s pie (sm serving 300cal/10g pro???)
1 slice wheat bread 70cal/4g pro
Sliced Turkey 40cal/7g pro

2:00pm
Salad 100cal-???
Cottage cheese 50cal/ 5g pro

3:00pm-4:00 pm
Grapefruit 53 cal
Protein bar 290 cal/ 20g pro

6:00pm
Sheppard’s pie (1 serving –sated 500cal/15g pro???)

8:00
Almonds 100cal/6g

Total cals-2414/ ptotein-171


Workout:
Treadmill -walk/run 1% incline

5min walk 4mph (warm-up)

90sec run 5.6mph
90sec walk 4mph
3min run 5.6mph
3min walk 4mph
Repeat

This brought me to 20 min, walked it out to 45 min
3.5 miles
590cals
Walking HR 120-125
Running HR 145-160

Lunges 3x20 -1 min rest between (10 each side)

Legs were heavy for everything...
I'll have to work on getting those cals down more on my food intake.

Diet:
7am
Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Oat meal 140cal/3g pro
Banana 100cal

9:30 am
2 scoops of protein 220 cals/40g pro

11:00 am workout

12:30pm
2 scoops of protein 290 cals/52g pro
1 slice wheat bread 70cal/4g pro
Sliced Turkey 40cal/7g pro


3:00pm-4:00 pm
2 scoops of protein 290 cals/52g pro

6:00pm
2 Whopper Jr.s –no mayo, no cheese 590 cals/38 pro

I threw away the top half of one burger bun and stacked them like a BigMac, so I deducted 50 cals for that bun half. Not the best choice for dinner but I worked with what I had available.

8:00
Almonds 100cal/3g

Total: 2030cal/219pro


Workout:
Burpee/man-maker (15lb dumbbells) superset
1. 10/10
2. 8/8
3. 6/6
4. 4/4
5. 2/2
6. 2/2
7. 2/2

I originally was going to drop by 1 rep not 2 but these kicked my butt. I also can’t really call it a superset; I took breaks between the burpees and Man-makers. These sucked out so much energy it’s crazy.

Full body weight pull-ups, dressed and hydrated 288lbs
3
3
2

50 lb assist (BW@238lbs)
7

Bench dips/preacher curl bar+25s
3x10

I went with easy dips today, rotor cuff acting up.


DB curls 30s/shrugs 45lb plate
3x10

Curls were palms facing body and lifting across the body. Shrugs was lifting the plate to face height, more a trap/delt combo


Thoughts:
Here are two calculators I used, understanding it’s not precise. I believe droping 50lbs would put me right where I’d like to be (230s) and would lean me out. So I think I could guess that 18%- 20% of my weight is fat now. There is no way I’m at 48.2% fat and need to lose 135.9 pounds. So I think my lean mass is about 225lbs.

(Hope the links are okay…..not spam)
Body Fat Estimator

6’2” 282lbs
42inch AT the belly button with all the fat….I wear 38” pants pushing 40s

Estimate #1 based on height and weight Your "Ponderal Index" is 11.28 which gives an estimated body fat of 48.2% (135.9 pounds of fat)
Estimate #2 based on waist size and weight Estimated body fat of 18.7% (52.8 pounds of fat)

Body Fat Index Easy Online Tool | Active.com
Body Fat Index Calculator
Gender
Male Female
Details Note: information marked with an asterisk ( * ) is necessary for women only.
Your weight: 282 pounds
Waist circumference: 42 inches

Your body fat percentage: 20 Note: these calculations are based on averages.

I'd skip out on the buffet on the weekend for awhile. Remember, "a taste on the lips and a lifetime on the hips."

Try eating only 3 plates instead of 5!!!! Think in terms of carb depletion. When you do buffet, you are carb-reloading which is BAD in term of dieting (until you need a re-feed period, then it's call a metabolic adjustment). Don't worry about doing a metabolic adjustment just yet!!! Buffet = bad... it's the devil... the devil I tell you.

I just saw your picture... LoL. you have the muscle in place, all you need to do is drop like 20 lbs (and shave the hair) and it will show nicely!!! Dude, you are a big-boned guy. I'd guess that you put on weight easy but lose weight is hard from what I see.

You got that right! Pack it on easy

20lbs would be good but 40-50 would be ideal. Thanks for the input but no shaving for me, waxing is where it’s at as Typhon would say.


Diet:
7am
2 scoops of protein 220 cals/40g pro
Pasta w/chicken 200/6

12:30pm
Salad 340/16

3:00pm-4:00 pm
2 scoops of protein 220 cals/40g pro

6:00pm
Pasta/broccoli/chicken/garlic bread 1000/10

8:00
Almonds 100cal/4g

Total: 2080/116

Remember to not binge this weekend and watch your weight start dropping off!!!

7/10

Diet:
7am
Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Oat meal 140cal/3g pro
Banana 100cal

9:00am
2 scoops of protein 220 cals/40g pro

12:30pm
Beef soup 260/10
Apple 100
Steamed chicken and veg. 150/10

3:00pm-4:00 pm
2 scoops of protein 220 cals/40g pro
Grapefruit 53cal

6:00pm
Chicken burrito
Rice & beans
Guacamole
23oz Coors light 204/0
Chalk it up to a cheat meal. I should be doing better than that though.

Total without the burrito, rice and beans: 1637/123 (probably 2600+/140)


7/11

Diet:
9am
Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Oat meal 140cal/3g pro
Banana 100cal

11:00 workout

1:30pm
Almonds 140/4
Yogurt 110/10
Veg. bowl 180 cal/12

Then: Went to neighbors house for a cookout
1 burger with toppings(normally good for 2-3 burgers and a hotdog and potato salads, chip, junk) 450/20
1 Mikes hard lemonade 220/0
1 Corona 148/0
(I might have 8 drinks a year. Between yesterday and today I’m binging- this is before I saw Tic's post)

5:30 pm
Burger 230/19
Wrap 130/3
Mixed in corn, lettuces, tomato sauce, red pepper

2038/91


Workout:
Burpee/squat thrust
9/1
8/2
7/3
6/4
5/5
4/6
3/7
2/8
1/9

1-3 ratio work-rest


Thanks for the help Tic. I’m really going to focus on not binging on the weekends, something I’ve done for years. I’ve got some psychological thing about not being satisfied till my belly is STUFFED at every meal, then I graze junk as well.

I agree with the others - lose some weight, and you'll be great. You wear 280+ surprisingly well.

Thanks g8r80 hearing that from you guys gives me hope. I've been keeping tabs on your blog and my thoughts are with you....stay positive!!



Diet:
7/12
9:30
Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Oat meal 140cal/3g pro

12:30
Chicken pocket

6:00
Taco salad


Today
Diet:
7am
Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
½ cup pasta/chicken 200/7g?

9:00am
Cottage cheese 80/10
Apple 100

12:30pm
½ Grilled chicken sub with lettuce 350/10?
2 scoops protein 270/52
Yogurt 110/10

3:00pm-4:00 pm
2 scoops whey 220/40
Grapefruit 52

6:00pm
Sheppard’s pie 400/10?

8:00
Almonds 160cal/6g

Total: 2133/165


Workout:
TMUSCLE.com | Complexes for Fat Loss

Week One: 4 sets of 5 reps of each — 90s rest

Complex A – 95lb barbell 5 reps each, nonstop until GMs.

Bent Over Barbell Row
Hang Clean
Front Squat + Push Press Hybrid
Jump Squat (bar on back)
Good Morning
Rest

I got some tendon issues in my left forearm (must be from all those pull-ups) felt it on the cleans. Squats were horrible, felt wobbly and depth was an issue (not on jump squats just the Front Squat + Push Press Hybrid, I'm not used to it). I will probably drop to 85lbs here out until things get solid.

Weighted sit-ups 25lbs
3x10 30sec rest

Leg-lifts
3x10 30 sec rest

Planks
30 hold
30 sec rest
15 sec hold
30 sec rest
15 sec hold
30 sec rest
15 sec hold

Harder than I thought they were going to be.

Crunch
3x10 30 sec rest

Walk 10 min on treadmill 4.0 random incline

Diet:
7am
Yogurt 110cal/10g pro
Cottage cheese 80cal/10g
Wheat bagel 240/10g?

9:00am
2 sliced turkey 60/10

12:30pm
½ Grilled chicken sub with lettuce 350/10?
2 scoops protein 270/52
Nectarine 53/1.5

3:00pm-4:00 pm
2 scoops protein 270/52
Banana 100

6:00pm
Mexi-salad 500/20?

8:00
Almonds 160cal/6g

Total: 2193/181.5


Workout:
5 min walk 4.0mph (HR 120)
1min 9.0 mph
2min 3.3 (HR 165-130)
1min 9.0
2min 3.3 (HR 175-130)
1min 10.0
2min 3.3 (HR 180-140)
40 sec 10.0
2min 3.3 (HR 180- 143)
30 sec 10.0

Recumbent bike 20 min (HR120-125) read some Lyle McDonald

Thoughts:
It was noticeable just lifting my legs to put my pants on, after my shower. They are spent.
286lbs run weight
282lbs shower weight