New to weight-loss and can use some help

**samilya** · 04-11-2007, 06:21 AM

Hello all, I am new here (My 1st post might indicate this :P)

I am a pretty obsessive person when it comes down to perfection. I guess this is good in a way, because I have finally decided to take up weight-loss.

I am 22 year old male, 5'7 and currently weigh 220 (Started at 230 1 month ago)

I am obviously getting healthy results based on my 10lb-a-month weight loss, but I am constantly plagued with doing it a more healthy or even a more productive fashion.

I will list my diet and excersise routine,and hopefuly someone can be kind enough to give me a thumbs up or not.

Diet: Low-Cal, Balanced.
(Gathered from Calorieking on a daily average, including all beverages, snacks and drinks)
Calories: 1,500
Fat: 38 Grams
Carbs: 140 Grams
Sugar: 40 Grams
Protein: 95 Grams
Fiber: 15 Grams

Exercise:
20 Minute treadmil brisk (3.0 MPH High incline) / 10 Minute Jog (4.0 MPH Low Incline) 6 Days week
10 Minute Calesthenics (Crunches, Legs Lifts) 4 Days a week

My lifestyle other then the exercies are fairly sedementary. I do alot of computer work so I find myself sitting. I do have school and part-time work, but this is also a whole lot of sitting. My active hobbies include DJ'ing, which actually burns a decent sweat after 2 hours, which I do pretty much every day, but I won't really count in stuff like that.

Thanks a bunch in advanced. Hopefuly someone can help me on this!

-Sam

**squeekie** · 04-11-2007, 02:29 PM

Welcome Sam. It looks like you have it really together. I can't imagine you Not succeeding. Your caloric intake seems a little low for a guy but Ian would have to comment on that because he's the expert. Good luck and please keep posting

***Ian*** · 04-11-2007, 04:15 PM

Welcome, Sam! You've clearly put in a lot of effort here. But I definitely recommend increasing your caloric intake as Squeekie said. Try to eat 4-6 small meals every day and balance them as follows:

50% COMPLEX carbs (like whole grain wheat instead of white bread)

30% protein (lean like chicken, fish, whey)

20% UNsaturated fats

**samilya** · 04-11-2007, 04:56 PM

I appreciate the replies!

I will up my calorie intake by say, 200? so around 1700-1800 a day?

As far as daily Carb/Protein/Unsat. Fat goes, with what I have listed in my original post, is that a sufficient amount that I am currently taking?

Thanks again!

**susanpesek** · 04-12-2007, 11:47 AM

Hi, Sam and welcome. I am sure all the guys reading here are very happy to see a little more testosterone online!
Sounds like the plan you have is really good, but as you lose, your needs decrease, so it may be better to lower your calorie intake to 1,500 a day. Are you still losing?

**samilya** · 04-12-2007, 05:57 PM

Hello, Susan

Thanks for the warm welcome. I am glad I found this forum. Nothing but good advice so far.

As far as my progress, It seems as I have reached a weightloss plateau.

I have lost 15 lbs thus far, started at 230 about a month and a week ago, now just about at 215-216lb. But for the past 2-3 days, it seems as I have no budged past the 215 mark.

I maintain a 1500-1700 daily caloric intake with the excercise routine I listed above, but seems as I have hit this dreaded bump in the road.

I am not exactly sure what I should do,as I do keep a balanced diet, so its not really a deprevation of any types of calories like carbs fats or proteins.

Maybe someone with a similar problem has something they did that worked? Or maybe I am just being a little too obsessive and not giving it more then 3-4 days to take notice?

**squeekie** · 04-13-2007, 07:37 AM

Sam-I'll tell you what worked for me-I put away the scale. I measured my success each time I had to buy jeans in a smaller size. A scale can discourage you, even ruin your day if it doesn't show a loss...especially when you've been really good. Try weighing yourself once a month. As long as you keep doing what you're doing the weight is going to come off.