Time to kick it into high gear...

[LA]

It really does come down to calories in the end.  You are a heat engine - calories in vs. calories out - a heat thing.  It's not just a low carbs thing either, but carbs and starchy stuff turns to sugar - that's bad.

I cut calories down to 1000 - 1500 a day for a while and did 60 min. of exercise three time a week, to include a mile or two on a walker at a 15 degree angle at about 3 mph and some sit ups etc and No alcohol (love the stuff, but it's calorie loaded).  I was drinking well over 2000 calories a day alone.  I lost 35 lbs. in just over 30 days.

Or you could take the short cut like I just did and get that bad ass flu.  I lost 30 lbs. in two weeks - no exercise at all.

LA

[ZLTFUL]

His goal with my nutrition plan isn't to cut a ton of weight in a hurry (2-3 lbs a week) but to do so in a manner that I don't yo-yo diet/gain/diet/gain but to focus on something more permanent.

[Sinister]

                              Proteins     Carbs         Fats

Totals                   239g   140g   61g                   Total Calories: 2065
Grams/Percent   46.3%   27.1%   26.6%   

Wow, dude.  That's a lot of fricking fuel.  I'd cut way back on carbs and fat, and suck in the protein like a $20 hooker (not actual man-sauce, though; sorry).  Sprints are good; skipping rope is great; burpees are great; running long slow distance or HIIT is good (minimums of 40-60 minutes on both).  Intervals, in general, are good but you have to mix things up.  Plyometrics are good, in circuits.

Here's one:  skip for 10-minutes, go run for an hour, and then burpees to failure.

[Sinister]

His goal with my nutrition plan isn't to cut a ton of weight in a hurry (2-3 lbs a week) but to do so in a manner that I don't yo-yo diet/gain/diet/gain but to focus on something more permanent.

2,000-calories a day is a lot, if you are working towards cutting 2-3 a week.  I understand the aversion to yoyo-ing, but cut the weight, then work on the lifestyle.  Most likely, what will happen is you will drop weight and then gain back as muscle.  So, you'll find a good weight that your body is happy at.

[Popeye the Sailor]

I understand the aversion to yoyo-ing, but cut the weight, then work on the lifestyle. 

I would imagine having a proper lifestyle from the beginning would be the ideal way to slowly cut weight and get to a better size/shape in a sustainable manner.....

[ZLTFUL]

I would imagine having a proper lifestyle from the beginning would be the ideal way to slowly cut weight and get to a better size/shape in a sustainable manner.....

^ This. He gave me 3 options. One of which would have dropped a ton of weight but he warned that toning and strength training wouldn't be part of that. Just alot of cardio and about half the calories. The option I chose involved the least amount of changes to my current lifestyle but still allowing me to lose fatand build muscle mass. My primary concern was endurance, second was toning, third was building muscle mass. I understand how the whole process works. When I went into the Army, I weighed 165lbs. I gained 20lbs of muscle through Basic. I just didn't maintain the lifestyle after I got out.

[Sinister]

^ This. He gave me 3 options. One of which would have dropped a ton of weight but he warned that toning and strength training wouldn't be part of that. Just alot of cardio and about half the calories. The option I chose involved the least amount of changes to my current lifestyle but still allowing me to lose fatand build muscle mass. My primary concern was endurance, second was toning, third was building muscle mass. I understand how the whole process works. When I went into the Army, I weighed 165lbs. I gained 20lbs of muscle through Basic. I just didn't maintain the lifestyle after I got out.

Good point, MrIncredible; however, they follow each other in my experience.  Cutting weight leads to lifestyle changes, and vice versa.

You can drop weight while toning muscle and gaining strength, for one.  For two, you selected a plan which doesn't support your goals.  You state that building muscle mass is the least of your priorities, but you selected a plan which does just that.  One downside to that is that you will not "see" as significant results, since you will be replacing fat with muscle.  "A lot of cardio"?  Right, 'cause that's the only way to drop a ton of weight.  Cardio, plyometrics, strength training...all of these burn calories, build strength, and tone muscle (which is, by the way, how you gained 20# of muscle in Basic).

There's 50 ways to skin a cat, of course.  I hope you reach your goals.   

[Stella]

Go Ryan Go!!!!!

Anything, any plan, is better than nothing.  Good luck!    

[ZLTFUL]

Good point, MrIncredible; however, they follow each other in my experience.  Cutting weight leads to lifestyle changes, and vice versa.

You can drop weight while toning muscle and gaining strength, for one.  For two, you selected a plan which doesn't support your goals.  You state that building muscle mass is the least of your priorities, but you selected a plan which does just that.  One downside to that is that you will not "see" as significant results, since you will be replacing fat with muscle.  "A lot of cardio"?  Right, 'cause that's the only way to drop a ton of weight.  Cardio, plyometrics, strength training...all of these burn calories, build strength, and tone muscle (which is, by the way, how you gained 20# of muscle in Basic).

There's 50 ways to skin a cat, of course.  I hope you reach your goals.   

First, I have to say, I am not discounting your advice. In fact, after my workout, I showed him your posts and asked his opinion.

But, he has 3 degrees...Physical Therapy, Nutrition, and Sports Medicine(basically a nurse practitioner specializing in sports medicine from what I understand). Not to mention a couple of walls of trophies from him and his wife's shows.
That said, I am going with his advice. I have an insane metabolism to begin with soI understand the large amount of fuel in my diet. Not to bring TMI, but I have 3 very healthy BMs a day as my body processes food way fast. This is even with slow digesting proteins like cottage cheese.

As for my goals, there wasn't any precedence of one over the other. I was asked what I wanted to accomplish and those were the things I said.

I think the biggest thing to realize in all of this is that I *am* cutting my calorie intake by at least 1000 maybe more a day as I always ate absolute crap and ate a ton of it. So Stella is absolutely right, at this point a plan, any plan is a far better place than where I was.

[ducpainter]

<snip>. Not to bring TMI, but I have 3 very healthy BMs a day as my body processes food way fast. This is even with slow digesting proteins like cottage cheese.

<snip>

Too late....

[ZLTFUL]

Too late....

I'm surprised Randy hasn't mentioned the clogged toilet in his basement...it HAS been since November. 

[Randimus Maximus]

I'm surprised Randy hasn't mentioned the clogged toilet in his basement...it HAS been since November. 

I'll stop blaming Stella for that now. 

[ZLTFUL]

Methinks somebody is gonna be left for dead in the backcountry on a bike ride some time soon... 

[DanTheMan]

good luck

I could never maintain a diet plan like that. Way too difficult and time consuming for me. wish i could 

My only advice would be to take it easy for the first three weeks or so (assuming you just started working out with this post)  you don't want to injure yourself and put this whole plan and your built up motivation on hold.  Sounds like you have an experienced trainer to work with so go with his advice.

[ZLTFUL]

Thanks Dan.
No injuries but I definitely pushed myself too hard on my monday workout. Right shoulder is just now feeling better. Of course, being left handed, my right arm is definitely not the dominant arm.