To the people that were once fatties!!!

[Mississippi601]

Tell me what ya'll think of this then. I've been tracking my calories, protein, etc... on fitday.

I get about 1800 calories a day, 220 grams of protein, 150-180 carbs, and 15-20 grams of fat. I do strength workouts almost every day I just rotate what I'm working out. And cardio everyday. I do most of my workout late at night. Does this matter? I just don't like going to the gym and have a bunch of meatheads staring at me (not trying to offend any meatheads). I'm thinking about getting up and doing some cardio around my neighborhood during the day. My day isn't really active I'm in a small small a$$ town with absolutely nothing to do.

I have recently been eating a lot of eat whites in the morning along with some old fashioned oatmeal, a protein shake with a lot of fruits roughly around mid morning, some kind of fish or lean poltury for lunch, for dinner I eat something decently healthy. Really whatever I can find. I try to get SOME starchy vegetables. And at night I have a protein shake before and after workouts. And this changes but gives a good idea of my diet.

I have a problem eating non-starchey veggies. I just can't stomach some of the slimey ones and I've always couldn't eat them well since a little boy. Probably one reason why I'm so big now. Any suggestions on this?

Any feedback/criticism would be great. And I want to thank everyone that's contributed so far. And a future thanks to everyone that helps out later in case i forget lol.

[Mississippi601]

bump

[jimsmith9999]

Originally Posted by Mississippi601

Tell me what ya'll think of this then. I've been tracking my calories, protein, etc... on fitday.

I get about 1800 calories a day, 220 grams of protein, 150-180 carbs, and 15-20 grams of fat. I do strength workouts almost every day I just rotate what I'm working out. And cardio everyday.

I think you train too much and eat too little.

I do most of my workout late at night. Does this matter?

Nope, as long as it doesn't interfere with your ability to get enough sleep.

I have a problem eating non-starchey veggies. I just can't stomach some of the slimey ones and I've always couldn't eat them well since a little boy. Probably one reason why I'm so big now. Any suggestions on this?

Eat the ones you like, don't eat the ones you don't. There are plenty of different ways to prepare veggies, also plenty of ways to hide them. Search the internet.

[Hotmoltenlava]

Originally Posted by jimsmith9999

I think you train too much and eat too little.



Nope, as long as it doesn't interfere with your ability to get enough sleep.



Eat the ones you like, don't eat the ones you don't. There are plenty of different ways to prepare veggies, also plenty of ways to hide them. Search the internet.

What he said.

[Mississippi601]

This stuff is so confusing to me.

[excess34]

find out what works for you, and make sure you follow some of the simple rules that people mentioned here. eat well, exercise regularly. i lost ~40 pounds since i started working out, and i honestly didn't start losing that weight until i started actually changing my daily routine and mentality into an entirely health-focused lifestyle. i've found that for me, it's the little messups that really have a major effect in your progress.

once you start having weeks in succession where you follow the simple rules of eating properly and exercising regularly, results follow and quite quickly. depending on how much you actually weigh though, jimsmith may have a point. i've found that dipping below ~2000 calories daily, especially when first starting, did more harm than good.

[Mississippi601]

What kinda harm exactly? So what? I need over 2000 calories?

[Hotmoltenlava]

Originally Posted by Mississippi601

This stuff is so confusing to me.

Search topics. Read topics. Repeat

Posting lots of questions at this point is slow and frustrating (for you and us). Search......Read......Repeat. Believe me when I say that EVERY question that you will EVER ask has already been asked before. It is pointless to post a question and then wait for an answer. Search for the answers here. The answers will usually bring new questions, which will need to be searched. It may take a while until you have the answers, but they are all here.

Repped for showing the desire to learn. Now, go do it. If you don't take my advice, I'll be glad to take my rep back in 8 days, on recharge......

[lbendall]

to OP - havent read any of the thread but heres my 2cents

i lost my 1st 20kg (44 lb's) in a month only eating grainwaves chips , russian fudge , celery , energy drinks and grapefruit juice.........and lots of walking

I maintain my weight with education on diet and sticking somewhat to a calorie range - and regular exercise

picking up a sport helps

also im on medication for bipolar which has also stabalised my weight from fluctuating


other than that its just keep educating yourself on diet and exercise and consistency / life change

[trance__dreamer]

Originally Posted by Shr3dJunki3

1) Do it for a reason.
2) Know why you're doing what you're doing.
3) Have faith that what you're doing is working.
4) If somethings not working, change it.

^^ BINGO. rep'ed. =)

[Anitcol]

Eat clean, get your protein to XXX amount from multiple meals of the day, get your healthy fats, some carbs and hit your calorie maintenance. Don't obsesses with hitting a "40/40/20 ratio". Hit gym lifting weights 3x with a split, add a day or two of cardio and you'll do fine. I would suggest using a journal to keep notes on what you eat to so you can track of your calories for awhile.

p.s. It takes time. Weight doesn't come off or gets put on over night. Pace yourself, learn your body because its YOU that matters.


Fats are not the enemy! It's excessive calories and lack of protein that is.

Staple foods in my diet

Tuna
Chicken (boneless skinless)
Fat free cottage cheese
Peanut butter (NATURAL!)
Eggs
Almonds
Fat free milk
Whey protein
Extra virgin olive oil
Oat Meal
Brown Rice
Frozen veggies (Peppers, carrots, cauliflower, broccoli and etc)
Lentils(Prepare for one hell of fiber intake)

To give you food ideas.
Stir fry w/ chicken frozen veggies and brown rice
Omelets with eggs/veggies
PROTEIN w/ Peanut butter (It's my special treat in the day!)
Salads w/ the tuna and tomato EVOO and some garlic salt

[IwishIwasBuff]

For me the main thing was food shopping. If its in the center isles, dont buy it. Thats what I would tell myself everytime I went food shopping. If I dont buy it I cant eat it.

Stay on the outside, thats where all the good food is. Meats, veggies, salads, etc.

[DROE]

Originally Posted by IwishIwasBuff

For me the main thing was food shopping. If its in the center isles, dont buy it. Thats what I would tell myself everytime I went food shopping. If I dont buy it I cant eat it.

Stay on the outside, thats where all the good food is. Meats, veggies, salads, etc.

lol this is so true!! The healthy foods are on the outside walls. I never realized that until you mentioned it. Also if you don't buy it you can't eat it! That is a fact!! I actually put stuff in my cart before and got to the register and said WTF are you doing and put it back lol...It takes willpower but it can be done! I think willpower is one of the greatest motivators because once you turn something you love down you feel good about yourself! I hope you are still on track and good luck :-)

[tryingtofocus]

Originally Posted by Mississippi601

Lol it's funny you mentioned fitday, I just got it yesterday. I just started counting my cals, carbs, etc...

And also I've seen a lot of good motivators. All of ya'll have been great help on getting my going towards the right direction. I'm going to keep posting and keep trying to get more of that motivation.

Thanks to everyone so far.

Like DROE said stick with fitday.com, it helps a ton. I count everything that goes into my mouth.........and I mean everything. Even the dam Halloween candy I had the other day!

Look at my progress, which IMO has been pretty good, but still have such a long way to go.........which means IMO again you have to look wayyy down the road, not for something real quick, especially if you are really overweight.

I still have such a long way to go and the last few days I have failed! I have been stressed and with the Candy being here from the kids, it is hard. One positive factor is coming on here and reading stories of success or helping other people. So stay with us and we can try to help you out.

Good luck and stay focused!

[demigodMatt]

Originally Posted by Mississippi601

Alright, I want some help/advice to people who use to have too much bf% and are close/on their goal. I'm very much over weight and I'm looking for some insight on how people lose the weight to keep it off.
I'm on a lifestyle change(don't wanna say diet) and I take in about 1600 cals, 200 carbs, 20 gs of fat, a day. And that's rough estimates.
I workout a good bit during the week. I've noticed my arms are getting pretty big, I'm benching, curling, and running, twice what I was when I first started.
I'm looking for help and trying to see what others did to make their changes in life.
Thanks

Your mindset is right "It's a lifestyle change"
Don't beat yourself up if you go over your calories or skip a workout, there is always tomorrow.
Keep a journal or a calendar to mark down your workouts.
Make working out a habit. It has to become something you do everyday like waking up and eating.
Add leg work to your workouts, your quads, hamstring and glutes are the largest muscles in the body. Working them will help you burn more calories and if you check out the female thread section you notice a whole thread dedicated to men with 'squat butts'

[heavy2healthy]

I have lost and gained 100's of pounds in my life. When I decided I want this time to be the last. I decided a few things. First it was going to be lifestyle. Secondly I came to the conclusion Im not normal. No matter how much weight lost and how great I look, I will never be like the normal size people around me. There are foods I can never touch in my life again. Like an alcoholic. In the past I lost the weight, looking good, then thinking Im normal now and I can eat things that other people ate. For normal people its just something that tastes good but for me I found its a trigger. I found ala helps immensely to help level off my blood sugar. I have lost over 112 lbs since feb and I can say I havent had one craving. Also something bothers me I let it be known, I dont swallow emotions anymore. I know there are people in my life that have to adjust to it lol. If they dont they will be out of my life, the weight has to come first in all things.
If you dont deal with all the things that caused the weight gain, keep your fat clothes you will need them again one day.

[NoMeatFreak]

Originally Posted by Haz-bodybuilder

yolk has healthy omega 3 fats, good cholesterol = jackpot. Eat whole eggs they are filling without too many calories

They're are much healthier sources of Omega-3's than eggs. You have fish Oil, Flax Oil, Olive Oil, and many other good sources. But moderation is key. The key thing is, is to raise your good Cholesterol, and lower your bad. Being that I am very close to being vegan again, I never have have bad choletserol, only the good. I educated myself in diet and nutrition, and I know how to properly eat a vegan and vegetarian diet. Anyway, to answer your question earlier, this is my current routine.

Monday: Chest, shoulders, triceps, abs

Tuesday: Legs

Wednesday: Biceps, back, abs

Thursday: Chest, shoulders, triceps

Friday: Legs, abs

Saturday: Biceps, back

Sunday: Rest


If you need more details let me know. Sorry I took so log to respond, I have been busy.
Good luck to you.

[jorg3]

After struggling with fatloss for ever.. topping out at 240 i decided to make a change acouple years ago..Now im at 170-175 depending on water weight...

1. Get your food straight first, learn to eat healthy before you start working out..I used to eat healhy then i after a good days hard work i would indulge on chips cookies.etc..get that stuff out of your house if you dont have it you cant eat it..

2..shut up and train..cold, hot whatever just do it..the hardest part is getting started after that you are so into it, you cant believe its over..

3. progress pics,, weekly and look at them daily..

4. If you have the money go try on some expensive clothes that fit super tight and buy them...I bought 7 for all mankind jeans, dress shirts etc..and I was finally able to wear them and now those clothes fit loose..

5. i went from wering 17.5 34/35 dress shirts to...now wearing 15/32.....in other words XL to Medium and some small depending on brand..36-32 in jeans..

6. You will look good wearing flip flops!! get it..

[NoMeatFreak]

I also forgot to mention that you don't need to eat cholesterol, because your body makes it naturally on it's own. Same with protein and calcium, although the body doesn't make enough of those nutrients, so you need to consume those two. Eating cholesterol is completely pointless and unhealthy.

[pimpnaty]

Originally Posted by Shr3dJunki3

1) Do it for a reason.
2) Know why you're doing what you're doing.
3) Have faith that what you're doing is working.
4) If somethings not working, change it.

Very inspiring thanks :0

[Mlupi319]

I started with circuit training and HIIT. Now i am currently switching off circuit training and doing full body workouts 3x a week. All my workouts are full body but i use different lifts to hit the same muscle groups on different days. for example 1st workout of the week i will do sqauts and stiff legged dead lifts (mainly for legs), then 2nd workout of the week ill do lunges and leg presses, then the 3rd ill do dead lifts and 1 legged body sqauts. I do this for every muscle group. Also focus on compound lifts. also eat CLEAN!! IMHO i think it is better to eat more calories from healthy food than less calories in bad food. Also IMHO it is better to lose weight with HIIT and heavy weights than to cut alot of calories. I run a slight deficit (like 100-200 calories below maintenance). I have lost 60lbs and have dropped my %bf from 24% to 12%, target %bf of 6-7%

[jeremy7f]

Make sure u do mad supersets when you lift. Make you lifting like cardio. Go from bench to puch ups to crunches. **** like that so you gain muscle while you burn calories. I also suggest lifting 5 to 6 days a week, even if all you do on day is calves or forearms. This way you are always rebuilding, so your food will be used more efficiently.

[Lpenny]

My advice would be to make sure to cut out the junk and keep things simple. Maybe just start with working out a few times a week, trying to do more outdoor activities, and most importantly just give up the crap food. Don't try and overload yourself trying to do some super intense program with the perfect diet; if you think its good for you it probably is....just eat lean meats, fruits, vegetables, and start eating wheat bread and brown rice etc. On the flip side, if you feel like something isn't good for you, don't eat it. I understand you will have tons of cravings, and you may not overcome them on the first attempts, but just keep trying to lose weight....if you feel like you failed or screwed up, just ask yourself where you would be if you hadn't done anything at all to lose weight, and just refocus and get down to business again. Another good thing to do is take progress pics every month or so, I just looked at my pics from last February (at 220+ pounds, was a definite fatty) for the first time in several months, and am truly shocked how much I've changed since then (now I'm like 175ish)....it really is a big boost.

Be persistent and don't expect to change all at once.

[wildjames]

I find it funny all these people complaining about having to lose weight or calling themselves fat who weigh in the low 200's or even high 100's. I'd give anything to be your weight, so get some perspective, you're fine.

[kudostojen]

my advise is...make this lifestyle change a habit and not a chore. It should be a habit to make your lunch the night before. it should be a habit to have that protein shake in the morning. it should be a habit to pack your gym bag the night before so it's ready to go in your car the next morning and there when you hit the gym.

Also, allow one or two meals a week where you can eat whatever you want. don't go overboard but don't deny yourself some of the foods that you love but may not be "clean" foods. This will help with sticking to your clean foods knowing you have that not so clean meal coming. I find that very helpful to me. I know on my cheat day, i crave more of my "diet" food than junk because my lifestyle has changed. A lot of time went by before that started to happen but it did happen.

[cheeseandrice]

Originally Posted by wildjames

I find it funny all these people complaining about having to lose weight or calling themselves fat who weigh in the low 200's or even high 100's. I'd give anything to be your weight, so get some perspective, you're fine.

you have a good point, but its human nature. the guy with the corvette will always wish he could afford the ferrari

its a shame, but. discontentment is discontentment

[NoMeatFreak]

Originally Posted by cheeseandrice

you have a good point, but its human nature. the guy with the corvette will always wish he could afford the ferrari

its a shame, but. discontentment is discontentment

I am at 248 and lean. You can pack on weight, and not be fat.