You certainly have been able to increase your protein. You averaged 72 grams a day, up from 60 last week. Your minimum goal is now 83 grams, and up to 124 grams.
The protein is important not only for your immune system, growth and repair of all body tissue, hormones and blood supply, but also to support muscle growth as you take on the weight-training program. This will increase your metabolic rate and make it easier for you to continue to lose fat weight. In the future, it will help you maintain your weight without food restriction.
Your fat intake is fine at 33 grams, you could easily lose weight on 50 grams a day, don’t be too stingy with your calories. A man your size needs to eat to maintain energy levels and stamina. You could by eating 1,800 to 2,000 calories a day and losing a little slower. You don’t have to suffer to lose weight.
So, what should you weigh? At 6 feet, 3 inches tall and 228 pounds, your Body Mass Index is 28. A BMI of 27 is the beginning of overweight, but some recommendations suggest lower. All of the height/weight charts indicate for a large frame (that’s you right?) an ideal weight of around 195 (152 to 200 pounds).
I agree that it really is mostly about your percentage of body fat and how you look, than what the scale indicates. Can you have someone at the gym do a body fat measurement on you? Please report what kind of method they use. Ideal for men is 18 to 20 body fat.
As you get closer to 210 to 215 pounds, I think you will be able to decide if you need to lose more. You should be happy with the way you look in the mirror. Let’s see what Armand thinks about your weight goals.
Dan, I’m glad that you are focusing somewhat on the strengthening and toning exercises. Keep it up and you will see some great results.
As far as your soreness, don’t be concerned. That is typical from weight training, especially with chest exercises. And as you found out, performing a workout with weights again helps alleviate your soreness.
However, probably the best way to reduce the amount of soreness you have after a workout is to do some targeted stretches for the sore muscle areas — and lengthen the time of the stretches; 30 to 60 seconds per stretch is optimal.
Another helpful hint would be not to allow more than two days between weight-training workouts. In other words, instead of Tuesday and Friday, do Tuesday and Thursday.
I’d also like to see you do your ab crunches after your weight-training exercises not before. Try to perform two sets with more repetitions as opposed to four sets of ab crunches, i.e., try to build up to two sets of 30 reps.
You seem to be doing fine with your cardio exercise — keep it up! Regarding your question and concern about your ideal weight and BMI categorization, you are right in that your percentage of body fat is a much better indicator of whether a person is overweight or not.
Because your “ideal weight” depends on such factors as frame size and muscularity, etc., I’d rather have you use your waist size as an indicator for gauging progress in a fat-loss program.
Since the waistline is an area where men store excess energy (body fat), a reduction in waistline demonstrates a reduction in body fat.
For example, in your initial assessment you indicated a pants size of 42 inches. Is that still your size? I’d recommend a goal for now of getting you into a size 38 pants size. I really don’t care what weight you need to get at in order to fit that size.
Tags: muscle, protein, weight