Need some nutrition and weight loss advice?

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SilentAnon

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During high school I was moderately active. I was a lineman all four years and I shot putted too. So I was chunky but not too chunky my fat% was around 24-27( now 31...) throughout high school. I am in college now and I am trying to lose weight about 20 pounds to start. How much calories should I be eating? I have started to run 30 mins 3 times a week. I am going to start weight lifting again about twice a week. Will this be sufficient enough to lose 20 pounds in 3 months? I weight 240 if that helps. Any other advice is appreciated. Thanks.
 
Push-ups, sit-ups, pull-ups, sprints, jogging, and light weight training (with high reps) are key to leaning up while maintaining a muscular fram. You should probably aim to do an hour of strength work and an hour of cardio when you work out. In your diet you need to eat balanced. That means you need protein, carbs and fat in every meal; a good formula for any one is try and eat 5 parts protein 2 parts carb and 1 part fat at every meal. Also when trying to lean up you can cut as much processed foods and extra sugar as possible, as well as any beverages besides milk (always drink whole milk) and water.
When trying to lose weight you need to consume less calories than you burn. At your age and activity level (assuming you work out 5 days a week using my earlier recommendations) you would likely use about 2700 to 3000 calories in a day, so with your goal of loosing 20 lbs you need to consume 500 or more calories less than you burn in a day. At that rate you would lose 1 lb of pure fat a week. It isn't the fastest solution but trust me anything worth doing is worth doing right, and this is the RIGHT way.Also, drinking lots of water (more than 8 bottles in a day), taking a daily multivitamin, eating your recommended dose of fruits and vegetables and stretching daily would also go a long way in promoting good health as well as helping you achieve your weight loss goal.
I personally eat 6 small meals a day around every 3 hours. It keeps my metabolism at a good level and my energy level high.
As far as specific foods-

protein: steak (lean cuts), Turkey, Chicken, pork (tenderloin), fish

carbs: wheat noodles bread and rice, beans, sweet potatoes, fruits, vegetables, steel cut oatmeal

fats: red meat, nuts, seeds, olive fish and flax oil, avocado, whole milk, butter, cheese

As they say "no pain, no gain"
living a healthy lifestyle is not easy, but the results are well worth the effort.
 
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