[Obesity Discussion]

Originally Posted by ttu

I'm prepared to take my drinking down to only one day a week MAX, and drink something besides beer which I think will help

What were you thinking besides beer? Dropping alcohol will help a ton. Most beer is between 100 and 140 calories or so per beer. Roughly 30 or so beers you drink is the equivalent of one pound of fat.

Originally Posted by ttu

22, 5'5", 181... only physical activity i get is walking to and from the school parking lot which is about a half mile, twice a day two days a week. I've gotten into this habit of going to work/school and then coming home and just chillin out. I am prepared to add some physical activity in though, I would REALLY prefer not to get up earlier than i do and do it, I would rather do it later, but if it will help more to get up early I will do what I have to.

I don't really want to join a gym and go in there to work out, I'd rather find something I can do at my own place.

There's not much from a cardiovascular standpoint you can do at your place unless you have an elliptical machine/treadmill/stairmaster etc. at your disposal. There's always the option of running which is free as can be. Exercise will help a lot towards your weight loss goals. Does your school have a gym that's free?

Originally Posted by ttu

As far as time frame goes, a few months would be nice, but obviously fastest results are going to make me the most happy and help the confidence level boost up quicker. 150-155 By christmas would be awesome! I don't mind ....dropping a little coin on some supplements if they are going to help

First we're going to calculate your Basal Metabolic Rate, which tells us how many calories a day your body burns before factoring in your activity level. For men its:

BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age)

Your states added in get us:
BMR = 66 + (13.7 X 82.1) + (5 X 165.1 ) - (6.8 X 22)=


BMR = 66 + 1124.77 + 825.5 - 149.6= 1866 calories a day your body burns before factoring in your activity levels.



Now, at your current activity level, you use a multiplier of 1.2 to figure out the amount of calories your body truly burns a day.
1866*1.2= 2239.2

or

Now, if you were to start working out 1-3 days a week, over the course of a week, your body on average would now burn about 325 calories more per day:
1866*1.375= 2565.75

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375.

From right now, you have about 3.5 months till Xmas, or about 15 weeks. If you're looking to drop about 30lbs by then, you're going to need to lose 2 lbs a week.

Since one lb. of fat =3500 calories, and you want to lose 2lbs a week, you're going to need to create a calorie deficit of 7000 calories each week. On a day to day basis, that means you need a 1000 calorie deficit each day.

What does this mean? Well, lets take the amount of calories your body burns each day right now with your current lifestyle, or 2239 calories a day. Since you need a 1000 calorie a day deficit for you to reach your goals, then you will need to eat about 1239 calories a day to get there. Not a lot, is it?

Here's where exercise comes into play. If you work out hard 1-3 times a week, then you will be able to eat more each day while still achieving your weight loss goals. With 1-3 days a week of solid exercise, your body will burn about 2566 calories a day. Since we need to create a 1000 calorie deficit to reach your weight loss goals, you can now eat 1566 calories a day on average to reach your goals.

Make sense? If you're willing to step up your exercise to 3-5 times a week of good exercise, you can afford to eat 1892 calories a day on average and still achieve your goals.

Now, we can get more techinical, and show you roughly how many grams of carbs, protein and fat you should eat each day to optimize your muscle growth and fat loss. Let me know if you want to go that far.