I am a 24 year old male and I'm 6' 1" 350lbs. I am obese. My lifestyle is sedentary and I am also currently unemployed (which will soon change). I would like to lose 100 pounds ASAP and eventually become a healthier more active person. I am fairly athletic as I have played sports most of my younger years. The past 3 years I have led an extremely unhealthy lifestyle which included fast food daily (sometimes twice daily), sweets, saltys, and everything in between and of great amounts. I have also struggled with daily habitual marijuana use during that 3 year span which did not help with the binge eating. But I have recently stopped the use.
As far as exercise goes, I will be starting slow and working my way to High Intensity Interval Training (HIIT) accompanied with weight lifting. I also have been diagnosed with low testosterone and have been prescribed one weekly injection of 2cc's of testosterone cypionate and have been doing the injections for almost 3 years. (Yes I know, unusual for my age).
Now that my specifics are out there, I would like to hear back from some people on some suggestions or changes I should make. And I'll be glad to answer any questions if I left something out.
But first, 3 questions.
How many calories should I be eating daily to lose weight in a healthy yet fast paced manor? Which food groups should I prioritize in order to plan my meals effectively? Is there any supplements out there you recommend for my case?
Thanks, and I hope to hear back.
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Thread: Enough is enough!
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10-19-2014, 09:33 PM #1
Enough is enough!
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10-19-2014, 10:02 PM #2
- Join Date: Jun 2014
- Location: Houston, Texas, United States
- Age: 58
- Posts: 3,982
- Rep Power: 12202
For information on how to determine calorie needs and deficits.. ready this:
http://forum.bodybuilding.com/showth...hp?t=156380403
As to how long it will take to lose 100 pounds, probably somewhere between 1-2 years depending upon your efforts and determination.~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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10-19-2014, 10:04 PM #3
http://iifym.com/tdee-calculator/
Enter your stats into the calculator and base your calories deficit off of your TDEE.
I'd recommend a 1000 calorie deficit, which means you'd drop 2lbs a week.Current Lifts
Weak as F
Current Goals
Lift more
[]Cutting
[X]Bulking
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10-20-2014, 04:07 AM #4
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10-23-2014, 09:25 AM #5
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10-23-2014, 10:05 AM #6
What do you mean by ASAP. Most of the time when people say this they want the immediate gratification. It took you 3 years to get this way do you think it will be fixed in 3 months. I would plan for a year. at 2 pounds a week of fat loss you will be there in a year. It will take commitment though. A commitment to your life style and most importantly your diet. I will say in my case that I have lost 100 pounds in less than a year. I also did it with out torturing myself. I was disciplined but not obsessive, there will be times where life will make it difficult to make the best choice. The key is to not make it a pattern. When there is a time where you had to alter your program the key is to get back to it as soon as you can.
To answer your questions:
1. You would need to check some calculators to be sure but I would guess somewhere around 2000-2200 calories a day to start. for comparison when I started at 311 lbs my nutritionist placed me on 1850 calories a day.
2. I was given the priority of healthy fats (almonds/almond butter, cocunut oil, avocado etc...), lean protein (chicken, pork loin, salmon although it is filled with healthy fats, etc..), than carbs (mostly from vegetables(salad, broccoli, asparagus, zucchini, spinach etc..) I was very limited on complex carbs and relied on my body for the excess energy, for example I had 1/2 cup of rice 3 times a week.
3. Vitamin D 5000 i.u., Fish oil, multi-vitamin, protein powder.
Exercise where you can, if you look at my workout routine it was what I could fit into my schedule. The goal is to approach this as a maintainable lifestyle and not something you do short term. Good luck.
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