20.5 Year Old on a Mission. Please Help / Give Advice

[2015istheyear]

Hello Everyone!

I am a 20 year old , (21 in September), and i am very overweight. I'm classified obese, but I believe I can pull myself out of the mess I got myself in to. I do have muscle to body, but tooooo much fat. I sit at 6'0" tall and 271 lbs. I was 230 over half a year ago. For the past 7 days I have recorded the food I've eaten, completely cut out all drinks but water and haven't eaten a single slice of bread/bread related product. daily eating schedule for the past 7 days has looked like this.

-Smoothie in the morning w/
-1 banana
-5 strawberries
-1 scoop vanilla whey protein powder
-(i add water and ice but who cares)

Sometime between 12:00-3:30 i'll have 4 blueberry belvita crackers.
(4 crackers = 1 package = 230 calories - 70 calories from fat - 13g of sugar - 3g protien - 18g whole grain)

For dinner, I've been making chicken teriyaki with either white or brown rice and
-carrot thins
-sliced bell pepper (variety of colors)
-sliced white onion
-chopped clove of garlic (sometimes 2)
-chopped brocoli

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Over the course of the past 7 days, I've eaten these amounts of calories.

Day 1: 760
Day 2: 877
Day 3: 606
Day 4: 1,261
Day 5: 1400-1500
Day 6: 1000-1100
Day 7: 1095

I know daily caloric intake has been dangerously low this past week, so I'm curious what a day should look like for me when it comes to food and calories. I've taken roughly 10,000 steps a day, taken several steam showers, and ran on the treadmill. I feel the best I have since the summer time.

I want to lose AT LEAST 2 lbs a week, so I know I need a 1,000 calorie deficit, but how do i know how many calories i eat and how do i know how many calories I burn (whether a workout day or a pretty casual day)

Thank you all for your help and time and sorry if this post is unorganized (i'm doing several other things right now!!)

[Boss Man]

Hi 2015, good to speak to you.

Sedentary men need about 2,000 calories a day and you could have a bit more for exercise.

-Smoothie in the morning w/
-1 banana
-5 strawberries
-1 scoop vanilla whey protein powder
-(i add water and ice but who cares)

(You could add more protein in here from things like turkey, ham, beef, pork or chicken from a packet or boiled / scrambled eggs.)

Sometime between 12:00-3:30 i'll have 4 blueberry belvita crackers.
(4 crackers = 1 package = 230 calories - 70 calories from fat - 13g of sugar - 3g protien - 18g whole grain)

(Same thing here with the protein intake as well)

For dinner, I've been making chicken teriyaki with either white or brown rice and
-carrot thins
-sliced bell pepper (variety of colors)
-sliced white onion
-chopped clove of garlic (sometimes 2)
-chopped brocoli

(Fine)

I'd include another meal between breakfast and lunch about halfway in between, one between lunch and dinner about half way in between and another one after dinner about 2-3 hours afterwards.

There are plenty of options you can use like microwave baked beans, rice and soup dishes, vegetables including pineapple, raw carrot and celery sticks, fruits including tomatoes and cucumber, oat granolas, bread, sandwiches, ham, turkey, pork, beef and chicken from a packet, pre-cooked chicken breast, pre-cooked boiled eggs, flax seeds, low sugar yoghurt, nuts, peanuts and tofu, as well as cans of tuna, but tuna is rich in heavy metals, it's recommended at 3 portions a week currently.

These things are either partial or complete snacks, so you can combine some of them, but you'll be able to work that out for yourself.

[t_keesh]

I think you aren't consuming enough calories. I know you want to loose some weight, but you need to think of your health. If you start having stomach problems it would be even harder to loose weight. Try to eat healthy food, and eat enough of it, so you don't feel constantly hungry. And you need to have enough energy for exercising more.

[betterhealth7]

Hey, you need to exercise. since you are taking in low caloric intake which is good, you now need to exercise more than that, burn more calories than what you take it.