A solid diet goal for you should be eating a 40:40:20 protein/carb/fat ratio split meaning you get 40% of your calories from protein 40% from carbs and 20% from fat (oh, and GOOD fat from fish, almonds, olive oil, etc... NOT from junkfood)
Ok, at 6'2 264 your basal metabolic rate is around 2480 calories. This means during the day if you were to lay around and basically expend no energy, your body would require 2480 calories per day to maintain your current weight. Obviously, Your body "burns" more calories throughout the day than just the energy expended at rest to maintain normal bodily functions. Once you have calculated your BMR above, you can figure out how active you are and add that amount of expended calories to your resting BMR total. Example. If you walked everyday for 30 minutes at a
This means that you should be aiming to eat about 500 calories less that moderate pace, you would burn around 200 calories which means that your daily maintanance calories would be 2680 for that day if you wanted to maintain your weight.
Ok, now that I have explained that, you need to realize why people who are serious about losing weight count their calories on EVERYTHING they eat. It is not because they are freaks, they just want to make sure that they are eating below their BMR for the day so that they will be losing fat. The optimal fat loss rate would be 1-2 lbs per week. In order to lose 1 pound of fat per week you need to burn 3500 calories (3500 calories in 1 lb of fat). This can be done by eating 500 less calories per day (7days X 500 cals = 1 lb lost per week) or by burning 500 calories per day via exercise. This is another reason why a balance of exercise and diet makes it more efficient.
Like I said above, it took a while for you to gain that fat so expect to take some time removing it from your body. The good part is that you are already past the hardest part... and that is kicking yourself in the ass hard enough to start today! Remember, at first you willl most likely lose weight at a much quicker pace because you will lose some water. After that tapers down, you will be aiming to lose 1-2 lbs a week. Anything more then that and you are losing muscle as well which is not good.
Well Prince, I sorta threw all of that together really fast so I hope I didnt miss anything. If you have anymore questions or questions about what you should be eating then feel free to post them on this thread
*note: as you lose weight, your BMR will change so you will constantly be having to revise your diet every week until you reach your goal. To figure out your BMR, there are many websites that have Basal Metabolic Rate calculators that you can find from google. Good luck Prince and update us with your results each week
Oh, and for a GREAT website to see what one dedicated person can achieve in just months of hard work, check out this guys website:
http://www.twowiresthin.com/wl2003/
Take the time to read his story and how he did it. He has great detail of what he ate, what exercise he did, and how much he lost each day. It is very thorough and is a great motivational and learning site to keep bookmarked.