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It's a 1200 calorie a day deficit which means 8400 calories a week. Condisering it takes 3500 calories to lose a pound it works out to 2.4 pounds per week.

Ok, here's a breakdown of the diet i'd like to do. Listed are Calories, Protein, Carbs. Please let me know what you think

5:30am (pre workout)
1/2 Cup Oats (156 cal, 6 protein, 27 carbs)
8oz...

Anyone have any homemade salad dressings they recommend with for instance Olive Oil & Vinager, or something like that? Looking for some healthy fat since the only fats i really get are from peanut...

Count me in.

Jon
31 years old
5'9"
290lbs

Will post photos in the morning. Good luck everyone!

Just weighed in. 285. I lost 5 lbs my first week. I'm pretty happy with that number. I drank about a gallon of water everyday so I know it wasn't water weight that I lost. Tonight i went to the...

I went away to camp for a few days. I was able to go swimming, boating, tubing and get some R&R. While there i was able to do quite a bit of cardio, so i'm excited about what this week has to...

Here's what I did for today:

Cardio:

Reumbent bike 30 mins @ 16 mph
Treadmill 30 mins @ 3.4 mph 3.0% incline

Food:

2003 calories

Thanks everyone for your kind words and well wishes. I had a great day today.

Cardio:

25 mins treadmill 3.4 mph 4% incline
35 mins recumbent bike 16 mph

Here's my macros for the day:
...

Today my journey to my new life begins. Today I try and leave behind all of my bad eating habits and excuses as to why i'm overweight. Today I will stop dying and start living. I will update this...

and so the debate continues.....

When on a diet and it says "have 6 oz. of chicken for lunch, is the 6 oz weighed raw or cooked? i've cooked up about 3 pounds of raw chicken and it only yields about 2 pounds of cooked chicken. I...

Thanks for the help guys. I'm 30 years old so using 220-30=190 x 50% is 95 BPM for 3 hours a day isn't bad? I lift weights 3 days a week pretty hard. I'm just looking to lose as much fat as...

I really like to ride my recumbant bike while watching tv (beats sitting on the couch). Would it be bad for me to ride my bike about 3 hours a day keeping my heart rate at 65%, or would that be too...

Starting Monday this will be my workout schedule:

6:00am lifting for 45 mins, then 45 mins of cardio (4 days a week)

6:00pm MMA class (boxing, grappling, ju jitsu) (5 days a week)

My...

Had a GREAT workout today, watch out!!!!!

Count me in 5'10/286 this a.m.

Tried the strawberry flavor. Tasted like crap!

MarkVI... I'm impressed with what you've accomplished. I'm in the same boat that you were in. What did you do to go from 265 to 170 in 10 months? What was your diet & cardio plans? I think i have...

Ok, i'm 5'10'' 285lbs and around 40% bodyfat. I started lifting last week with a pretty good plan, but the diet thing i'm a little confused about. Keep in mind my goal is to be around 205lbs and...

I'm currently taking:

Multivitamin
L-Carnitine
Glutamine
Flax Oil
Fish Oil

Here's what I eat: