Hey everyone, I'm a 28yo M who has been on the heavier side ever since starting college. Currently I'm 6'1", 280lbs with about 33% body fat. I'm not looking for necessarily a super fast transformation as it is not healthy most likely, and I want this to become a lifestyle change for me. Ideally, I'd like to be below 250lbs by May 16th when I get married. Here is what I've been doing thanks to Fittit:
First of all, congrats on starting a path to healthier lifestyle. A lot of people think that counting calories isn't necessary, but imo, if you are actually serious about trying to get lean, it makes perfect sense to track. I think once you get comfortable with tracking regularly, it would make sense to move towards tracking macronutrients more than simply total calories. This way you can be more in control of how much fat, carbohydrate and protein you are taking in and munipulate one or other with ease in order to reach your goal. For instance, you could be consuming 3000 calories consisting of high fat, high carbs and low protein or you could be consuming moderate fat, moderate protein, and moderate carbs and still have the total be 3000. Except with the first scenario, you may have difficulty losing weight, whereas the second may be more optimal for fat loss in your situation.
When it comes to micronutrients, the only time that it would become a concern is if you were to strictly consume the same type of foods everyday. A good way to avoid micronutrient deficiency is to simply consume a wider variety of foods. (By tracking macronutrients as discussed above, this becomes quite easy).
As for lifting, it really depends on what your MAIN goal is. If your main goal is performing well during the 10k, it still makes sense to do some resistance training often on the days you don't run. However, if your primary focus is the running, it makes sense to not over do it with the weights, since if you're very sore and fatigued, you wont be able to perform well during your run training. If you primary goal is to get in better shape, then it makes sense to do more weight training than running. Muscle is much more "energy costly" than other tissues in the body. As such, if you're using compound movements often, you're incorporating much more muscle, which will "burn more energy." Also, once you begin to acquire more muscle, you will have a higher energy expenditure both during rest, and during movement, will likely result in increased fat loss.
As for pushing yourself, I would say go as far as you can until you start to experience negative side effects. And by negative side effects, I mean, if you experience sleeplessness, or feel perpetually fatigued, or too sore. Don't wait until you've injured yourself to take a step back.
As for a final opinion, I think alot of people rely entirely too much on cardio for losing weight. That's not to say what you're doing is wrong (I think whatever you will consistently do, is what will get you results). I just simply think that incorporating more weight training will do more for than you think. A lot of people jump on the treadmill and then "Burn off" 250 calories or so, when they could have just subtracted that same 250 calories from their diet, and used the time you spent running, doing weight training. I think at your size it certainly makes sense to do cardio and weight training, but the level at which you do either, will be dependent on your primary goal. Hope this helps.