I Need To Lose Fat. What Vegetarian Plan Can I Follow?

I really need advice in regard to lowering bodyfat. I am currently 280 lbs, 6' 2", with 23% body fat. I am planning to get it down to 13% to 10%. I have a good weightlifting workout 5 days a week, but I do little cardio, and have trouble finding low carb foods as I don't eat meat or eggs because I am a vegetarian. I use whey protein and probably have 160 grams of protein per day. I know this is probably one of your more difficult emails but I'd appreciate any advice.

The first thing I would do is establish a baseline calorie intake. From your status, I suggest:

Protein: 300 grams
Carbs: 300 grams
Fat: 60 grams
Total Calories: 2940

Weigh yourself at the beginning of the week, then follow this ratio for a week. Weigh yourself at the end of the week. You are aiming to lose 1 to 2 pounds a week. If you do not lose any weight, lower the carbs down by 2 grams. Repeat process until you lose 1 to 2 pounds, then stay at that caloric level until you stop losing weight.

As far as low carb, high protein foods that aren't meat or eggs, look into soy and tofu products. Also meal replacement powders, beans (high in carbs though), nuts (high in fat, but good fat), cheese and milk (not sure if you eat dairy or not). Your best bet would probably be soybeans though.

Find the nutrients in all foods using our database here. You can search by low carbs, high protein and much more.

You can contact me with your questions and comments at dspikehead@hotmail.com.

Later,

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