60 lbs lost,50 to go.

[delhi1]

Well as the title states I have lost 60 lbs since August 1st of 2010. I started weighing 345 lbs and currently weight 285lbs and dropping. I recently hit a plateau for a couple weeks but am back to losing again with the help of Oxyelite pro and recommitting myself to my diet. With that being said i currently need help making a work out plan for my next 8-12 weeks. Im 22 6ft 1 285lbs and i work out 5-6 days a week and run 2+ miles and bike 5 miles 4-5 days a week. My muscle gain has been great, however my core workouts are terrible and i feel as though the time spent running and biking could be better used in another fashion. I have a decent weight room (lots of dumbells, barbells, and upper body machines) and adequate fields and tracks at my disposal being in college. My diet is ok and im working on making the best one i can but a cardio routine, core routine, and if possible extensive daily work out routine would be amazing. Any help or comments are greatly appreciated.

[agreutman]

Well as the title states I have lost 60 lbs since August 1st of 2010. I started weighing 345 lbs and currently weight 285lbs and dropping. I recently hit a plateau for a couple weeks but am back to losing again with the help of Oxyelite pro and recommitting myself to my diet. With that being said i currently need help making a work out plan for my next 8-12 weeks. Im 22 6ft 1 285lbs and i work out 5-6 days a week and run 2+ miles and bike 5 miles 4-5 days a week. My muscle gain has been great, however my core workouts are terrible and i feel as though the time spent running and biking could be better used in another fashion. I have a decent weight room (lots of dumbells, barbells, and upper body machines) and adequate fields and tracks at my disposal being in college. My diet is ok and im working on making the best one i can but a cardio routine, core routine, and if possible extensive daily work out routine would be amazing. Any help or comments are greatly appreciated.

Awesome job man, keep plugging!

[956Moe]

gjdm i just started training and going running so lets see how much i lose

[delhi1]

thanks for the encouragement guys! I know im asking for a lot of help here but hopefully someone can help me out with this.

[JimmyChew]

thanks for the encouragement guys! I know im asking for a lot of help here but hopefully someone can help me out with this.

I'm down to lend my experiences.

Personally, I enjoy doing isolation workouts. No more than 2 body parts per day, but ideally just focusing on one alone. When fat burning, I get best results from cardio *after* I do intense sessions on the iron.

Diet is the biggest key to fat burning. I cannot emphasize that enough. In all my training, I never saw the results so fast as I did when I went on my crazy diet. It was the night and day difference. Being at college will make it tough, so you've really got to "want it".

I would first start by drawing up an exact schedule of your day. Routine is key to discipline, and discipline is key to results.

Once you have your days/weeks planned out -- you will know exactly when you can workout. Then you fill in exactly when you will eat. Then you fill in exactly WHAT you will eat. Set realistic, but high goals, then knock them down. You got this

Subbed, and repped for your progress thus far.

[delhi1]

I know what you mean by diet really makes the difference. Doing basically the same routine for 6 months the diet i had made all the difference considering in the first 5 months i lost 50 lbs and the last month i gained because my diet was slipping badly. In the last two weeks i reasserted my diet rules stricter then ever and lost 7 lbs last week alone. I am going to go ahead and make out a weekly schedule as a routine has helped me in all fassets of my life and i like that idea.

With that said my main question here is WHAT should i be doing for cardio? If what im doing is a great plan right now i will just implement that, if not what should i do. My usual is a 5-10 station intense weight lifting circuit followed by 20-45 mins of running/biking. Im finding however that although i did play 10+ years of football my differnt lifting exercises for muscle groups are very limited.

[YURiiX]

wow! congratulations!! that is great that you have lost that much weight!! how did you do it?? I am 23 years old and weigh 250 lbs. I have been struggling with my weight for years.. I began about a month ago to exercise and watch really close what I eat however, I have only lost 2 pounds! any suggestions anyone might have??

[agreutman]

I know what you mean by diet really makes the difference. Doing basically the same routine for 6 months the diet i had made all the difference considering in the first 5 months i lost 50 lbs and the last month i gained because my diet was slipping badly. In the last two weeks i reasserted my diet rules stricter then ever and lost 7 lbs last week alone. I am going to go ahead and make out a weekly schedule as a routine has helped me in all fassets of my life and i like that idea.

With that said my main question here is WHAT should i be doing for cardio? If what im doing is a great plan right now i will just implement that, if not what should i do. My usual is a 5-10 station intense weight lifting circuit followed by 20-45 mins of running/biking. Im finding however that although i did play 10+ years of football my differnt lifting exercises for muscle groups are very limited.

You should do what ever works for you. And by works I mean: A) is effective in bringing you closer to your goal; and B) You enjoy it enough to keep at it. The least effective work out is the one I hate so much that I will not do it!

[delhi1]

wow! congratulations!! that is great that you have lost that much weight!! how did you do it?? I am 23 years old and weigh 250 lbs. I have been struggling with my weight for years.. I began about a month ago to exercise and watch really close what I eat however, I have only lost 2 pounds! any suggestions anyone might have??

Commitment is all i can say. I developed my own diet that works for me and thats the biggest key to fat loss IMO

[delhi1]

You should do what ever works for you. And by works I mean: A) is effective in bringing you closer to your goal; and B) You enjoy it enough to keep at it. The least effective work out is the one I hate so much that I will not do it!

While i understand what your saying and what i am currently doing is rapidly advancing me to my goals, i am not all that knowledgeable on weight lifting programs. If someone who is much better versed in cardio/core/weightlifting told me what to do i would do it and see what happens because although i am getting my results, im sure they are attainable in a much faster fashion.

[CountrySurfBum]

i currently need help making a work out plan for my next 8-12 weeks.

I am new here, but not new to working out. I am a big fan of muscle failure ( go until you cant) and changing it up. I would recommend the Marine Work out. NO NO I am not saling the Marines ( unless your buying!) but I love simple to understand up front content.I can not post links but if you were to google The Marine Work Out military . com you should find it. I know there is a special forces and seal one aswell. And call me Gay but I always loved to do the 8 minute works outs after PT ( physical training)
I hope you get what you want. The most important thing is to keep it up. Keep advancing. Even if in minimal strides just keep reaching for the next rung! YOU CAN AND WILL DO IT!!

Another opinion, and most may disagree but stop running....go swimming. Wind sprints on grass or actual track for 30-60 sec intervals do wonders though!!

[delhi1]

I am new here, but not new to working out. I am a big fan of muscle failure ( go until you cant) and changing it up. I would recommend the Marine Work out. NO NO I am not saling the Marines ( unless your buying!) but I love simple to understand up front content.I can not post links but if you were to google The Marine Work Out military . com you should find it. I know there is a special forces and seal one aswell. And call me Gay but I always loved to do the 8 minute works outs after PT ( physical training)
I hope you get what you want. The most important thing is to keep it up. Keep advancing. Even if in minimal strides just keep reaching for the next rung! YOU CAN AND WILL DO IT!!

Another opinion, and most may disagree but stop running....go swimming. Wind sprints on grass or actual track for 30-60 sec intervals do wonders though!!

Unfortunately i dont have a pool to use. And i did sprints today for the first time in 3 years as another person had mentioned to do it as well. It killed me!!! Thanks for the suggestions i will check those out.

[BiznasMan]

I'm in the same boat buddy, weighed 365 two years ago. Down to 295 today with a lot of hard work and dieting. Recently I switched over to a high protein low carb diet. This has helped a lot and have been losing around 3 pounds a week.

As far as my workout goes, I lift and do cardio 5 days a week. I take the weekends off to recover. I focus on now more than two areas during lifting... Usually chest with shoulders, arms and back, and then legs with abs. So basically a 3 day cycle, has worked out nice so far. As far as cardio goes, I usually do half hour to 45 minutes depending on how much time I have. I generally stick to either the elliptical or stair master as my knees can't take the pounding of running. When I do cardio I basically go at a steady rate for 5 minutes then kick it up for 2 minutes, to the point that I am gasping for air. Then rinse and repeat, this shocks your body and really seems to help with burning off the fat.

Just an option for you to consider, I'm no expert by any means but I have been seeing results in the past month while doing this. Hope this helps, keep plugging along bud, it'll come eventually!

[bigjoey38]

Its good to see a few of you that were in the 300 club lbs and have lost weight.

I had surgery (lapband) done back in Dec 05. I was around 320 lbs.... I got down to 268 lbs.

I was working 2pm x 10pm... In the Morning I would go to the gym do Cardio 20-60 min ...and some weight training... Was committed until my schedule change started working
8AM x 5PM.... Did not go to the gym and my eating habits started to get worse.

Well now I am 338 lbs and looking at getting back into shape.

I need to watch the cardio because even if I do the elliptical my tendons start to flare up around my right ankle.

Just bought a bow flex select tech dumbbells with bench so looking at working out at home.
Would maybe like some advice on a routine I can do daily weight training until the weather gets better so I can add some walking.

Thanks in advance!
Joe

[agreutman]

Its good to see a few of you that were in the 300 club lbs and have lost weight.

I had surgery (lapband) done back in Dec 05. I was around 320 lbs.... I got down to 268 lbs.

I was working 2pm x 10pm... In the Morning I would go to the gym do Cardio 20-60 min ...and some weight training... Was committed until my schedule change started working
8AM x 5PM.... Did not go to the gym and my eating habits started to get worse.

Well now I am 338 lbs and looking at getting back into shape.

I need to watch the cardio because even if I do the elliptical my tendons start to flare up around my right ankle.

Just bought a bow flex select tech dumbbells with bench so looking at working out at home.
Would maybe like some advice on a routine I can do daily weight training until the weather gets better so I can add some walking.

Thanks in advance!
Joe

GL Man, and good on you for getting the momentum kicking the other direction.

[Bogart80]

You should always reevaluate your diet after a serious amount of weight loss because your dietary need will change as your weight changes. If you know your BF% then you should read Emma Leigh's thread about calculating calorie and macros needs in the nutrition section to get a good idea of what you should be consuming. Just remember as I said you dietary needs are going to change so when you have a significant reduction in weight then you need to re do your calculations.

Great job on losing the weight. Keep up the hard work and you will not be disappointed. Please keep us posted and reps to you.

[delhi1]

You should always reevaluate your diet after a serious amount of weight loss because your dietary need will change as your weight changes. If you know your BF% then you should read Emma Leigh's thread about calculating calorie and macros needs in the nutrition section to get a good idea of what you should be consuming. Just remember as I said you dietary needs are going to change so when you have a significant reduction in weight then you need to re do your calculations.

Great job on losing the weight. Keep up the hard work and you will not be disappointed. Please keep us posted and reps to you.

Thanks for the tips and sugggest reading. I love getting good replies that help me further my weight loss and goal of returning to a physically fit form! Rep for you

[genetics 83]

keep up your hard work and you will continue to see those results that you are looking for!

[geoff75]

I have dropped from 246 to 193 since sept 19 2010. Biggest thing to do is count your calories. Figure out how many calories you burn a day without doing anything special.
For me it's around 1700 a day. By reducing it by 500 calories a day you will lose two pounds a week (a lb of fat is 3500 calories = 500 x 7).
Many studies have shown that unless you limit your caloric intake, cardio alone does not lead to weight loss. Often people get hungrier, or lethargic after workouts.
Me I do biking as it allows me to eat a bit more and still have great losses of weight. I do not do running because I've got a knee that might re-injure itself.
So good luck and keep at it.