12-22-2012, 01:28 AM #31
12-22-2012, 02:36 AM #32
If you fail on all pro's routine and find it hard to do than try Starting strength by Mark Rippetoe
If you think the weight is heavy start with body weight squats. Good luck
12-22-2012, 02:52 AM #33
- Join Date: Nov 2012
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I weighed 303 pounds January 2nd and weighed 199 on July 15th. Here's what worked for me. I lost the first 50 pounds doing a ton of cardio. I started with a one mile jog 3 times a week, and worked up slowly until after two months, I was running 20-30 minutes 3 days a week, and riding an exercise bike for 20-30 minutes the other days, sometimes doing two sessions a day. I counted calories religiously and refused to lie to myself. I was at 1800-2000 a day, and lost 4 pounds a week like clockwork. It may not be the most healthy, but I drank a lot of diet coke, it worked for me. After the first 50 pounds, I signed up for a half ironman triathlon (1 mile swim, 56 mile bike, and 13 mile run). I trained like a maniac for 4 months, and completed it. During the whole time, my lifting was limited to about 2 hours a week, usually a full body workout 3 times a week, circuit training. At my peak I was doing 12 hours of cardio a week. I tracked every calorie on loseit.com. I still do. Here is an example of food for the day: Breakfastrotein bar (200calories), snack: Greek yogurt (140 calories), snack: low fat cheese sticks: 150 calories, lunch: chicken breast and green veggies (300 calories), snack: cottage cheese and edemame nuts (200 calories), snack: protein bar (200 calories), dinner fish and veggies (400 calories), snack: powdered peanut butter and celery (150 calories). Total: 1740 calories. When I started doing long sessions for triathlon training, I obviously ate more (2 hour runs, 3-4 hour bike rides). I didn't cheat, ever. Today, I still count calories, and sometimes cheat, but I count everything. Now that I am close to where I want to be, I eat a lot more, and am focusing on more lifting and less cardio. On the positive, you genuinely want to change, and are asking for advice in the right place. On the down side, you have some excuses, and aren't being truthful in how many calories you are putting in your body. Good luck.
12-22-2012, 02:56 AM #34
Former 300 club here, and looking really good 2 years later.
I read like two sentences and figured out your problem right away.
2500 is way too much, I lost a lot of my weight at 1200-1700 I'm 6'2 190 now. I don't go that low now, but I did then. The trick to these whole puzzle is eating at 1400-1700 calories and doing it the easiest way u can. For me it's protein shakes and coke zero, and meal timing ie. lean gains variants. Everything you eat must have protein and no straight sugars. If u cheat have meat is what I always say. That's it, oh and workout 3 times a week, I prefer high reps makes me less hungry. The secret is out oupsz
12-22-2012, 03:05 AM #35
12-22-2012, 03:05 AM #36
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12-22-2012, 05:17 AM #37
4lb/wk loss at your weight is 1.3% your body weight. Possible, but you should be happy with anything around 1% (some say as low as 0.5% mass) of your body weight. As your mass decreases you should expect a reduction in the rate of progress unless you change another aspect by consuming less or doing more. Personally, I think it is important to find a system that works for your individual needs and well being. If stressing too much, that is not helpful. If it takes a little longer it might seem a little more natural for you and if you are dedicated to the weights you will likely build a little more muscle during the transition. That may yield a better look. Keep in mind how long it took to put the stuff on and put all that chit you see on TV out of your head.
There is still a sound of desperation in this transition to being healthy, and you need to work on improving that. At your weight you have a lot of months ahead of you, so the the sooner you get comfortable with the ups and downs with getting that crap to come off, the better. I'm not saying to stop paying attention, but focus a little less on the scale numbers. If you truly are hitting the daily nutrition goals and paying attention to what you shove down the ol pie hole, its gonna happen. Plain and simple. If progress stops or slows for a period of maybe a couple of weeks, re-visit the nutrition plan, tweak it, and move on. Listen to what your body is telling you too. If you are too hungry, moods go to crap, or your energy levels tank think about what you have been consuming.
Keep at it. No need for plea's. So long as you are not a dick on the forum, whine or argue endlessly with people who have been there, advice comes easy.
12-22-2012, 05:22 AM #38
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12-22-2012, 07:29 PM #39
- Join Date: Aug 2012
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Your calorie deficit should be determined by diet. Anything done by exercise is bonus so don't use it. Just remember as for cardio you only burn approx 150 calories for every mile. Its much easier to fix your diet than to try to train around it. As for workout I agree with the 3 day a week full body. Just search for beginner work outs and pick one. As for upping weights just follow the work out you pick and stick to it. You should get stronger just because of "newb gains".
12-23-2012, 01:08 AM #40
Everyone is going to give you their opinions, so I'll just give you mine; don't worry about anything except for calories. Stop starving the fat person inside by eating "clean" and just slowly work on eating cleaner as you allow yourself to indulge in your favorite foods.
I haven't eaten over 2000 calories in a day and I have lost 166lbs in 10 months without doing any cardio. I eat whatever I want and it is the easiest adjustment I've ever made - most successful, too.
12-23-2012, 01:20 AM #41
Thanks for the knowledge brad and yes my mental health plays a big role in my journey to fitness it was really one medicine I took for years that blew me up a lot ,at the time I didn't know and was so down in the dumps I just ate and ate so I switched that medicine today as a matter of fact, becaue of low energy and fatigue and I will see how that goes, and I understand about stressing because I become very ocd when it comes to things I want and fitness is one of them.so I will try to take a step back a little bit and go hard but easy.
thanks bradTrying to make it!!!!
12-23-2012, 01:21 AM #42
12-23-2012, 01:24 AM #43
12-23-2012, 03:04 AM #44
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12-23-2012, 05:30 AM #45
I didn't read all of the comments below but as someone who used to weigh over 300 pounds I want to tell you to never give up!
You have a dream that you wish to achieve. Beyond the goofy "Yolo" comments, we really only live once. I lift heavy now; I lift light. Low reps, high reps... I mix it up.
At one time I couldn't even run a block. It was terrible; and you know? I hated myself.
It took time my friend, but eventually I could run a block, then two blocks.. then a mile.
Your best bet would be to get a gym membership IMHO; start lifting weights and doing cardio 2x a day, 20 minutes or so each time. Nothing crazy, and make sure to eat clean. If you want my advice? Do Kris Gethin's 12 week trainer.
12-23-2012, 05:39 AM #46
thanks for the encouragement, i understand completely were you came from because I am there and I cant run a block still I used to puke when trying run when I had to, and im searching Kris Gethin's 12 week trainer right now, sincerely appreciate you reaching out and helping.Trying to make it!!!!