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View Full Version : New guy just starting out. Need advice.



lufkin
05-03-2006, 01:42 PM
Back in november i got a new job straight out of college.
This job required me to take a drug test and physical.
At that time, i weighed 395. Pretty heavy i know.

How did i get there? Well, ive been a big guy through high school and college, i used to eat anything that i felt like. If i felt like pizza, i ate pizza, burgers,.. sure why not.

But after i took the physical, it got me thinking.. this is getting out of control.
And its not so much about the looks part, but more for my health.

Jan 1st i weighed 395. I have been dieting for about 5 months now. I have not weighed my self since. I am 6'2" and 21 years old. I have a full time job, and i dont have alot of time for working out. Maybe dumbells a few nights after work.

I have been keeping myself to 1500< calories for about 3 months.
Now that i have been reading thru these forums, i see that for my height and weight, that is WAAAy below. But what i eat, usually fills me up. Unlike when i just started dieting, i used to go hungry. Im guessing that since the stomach is a muscle, it shrinks over time, but im 99% sure im wrong.

Now my question is, what else can i doto aid my weightloss. I never feel tired, i can keep up in a game of backyard basketball, and moderate physical labor doesnt tire me as much as i would think. I know i need to work out more, but besides that, what else can i do? Any and all advice, criticism is welcome. Thanks.

Khryz
05-03-2006, 02:27 PM
The reason why you are no longer feeling hungry on a 1,500 kcal/day diet at your weight is because you most likely completely F'ed up your metabolism and your body is in starvation mode, which slowed your metabolism down to a snail's pace. I'm at 165 and I can't even eat anything less than 2,000 kcal a day without feeling like I want to die of hunger.

You definately need to hang out in the Nutrition section, read the stickies, and make yourself a balanced diet to follow. Your calories should at least be around 3,000 right now to attempt to jump-start your metabolism again back to normal levels. The nutrition section will have a lot of information but just be sure to get sufficient protein in your diet (chicken, eggs), plenty of healthy fat oils and essential fatty acids (fish oils, flaxseed oils, olive oils, etc). Eating lots of fibrous veggies, dark green (spinach, broccoli, etc) and complex carbs for energy (whole grains, yams, etc). Also, you might want to consider a Keto diet since I heard Keto is especially effective for overweight individuals. Spread your meals out to around 5 - 6 a day if you can with work and you should be fine. If you want even more of the basics, check out the new food pyramid for ideas (mypyramid.gov or .com I forget)

lufkin
05-03-2006, 02:40 PM
thanks i appreciate it. im going to start and bump up my calorie intake (as much as it sucks because i think the less the calories the better).

StrongEnough?
05-03-2006, 02:43 PM
I like what Khryz said.

Here just a few more things.....




5-6 meals a day
eat every 2-3 hours
eat the same amount of Protein, Carbs, Fats (EFA's) IN EVERY MEAL!!!!!!!
This isn't nessessary, but a starters concept. There are some meals where
I have no carbs at all
7+ hours of sleep :eek: 7 hours Strong?... Yes! Recovery happens when you sleep by Growth Hormones are released
Tons of water!

How much calories to take in?????
Click on the first link. Take that number, and multiply is by one of the 5
selection of your daily activities on the second link. Once you have this
number (Maintenance level), subtract 500 from that number when Cutting, and
increase by 500 when Bulking.

Example : BMR = 2000, Activity level = 4, 2000x 1.725 = 3450 - 500 =
2950. This is what you should start your calories at. Seem high? These
will drop as you lose more weight.

1st link ---- >http://www.bmi-calculator.net/bmr-calculator/
2nd link ----
>http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/


Protein : Poultry, fish, red meat, cottage cheese, Whey, eggs
Carbs : Whole wheat pasta, whole wheat bread (100%, but be careful with
store bought bread. Almost all Store bought bread contains HFCS. Look into
ezekial bread). brown rice, rolled or steel oats, Yams, Lentils, fruit and.... VEGGIES.. yes... veggies do contain carbs!
Fats: Olive oil, fish oil, flax oil, nuts (almonds, pecans, walnuts), almond
and peanut butter (all natural)

Before going to bed, your last meal should be a slow digestive protein and a
fat. Cottage cheese is the best, mix it with some nuts or 2 tbsp of all
natural PB. This contains Casein protein and will prevent your body from
going catabolic while you sleep.
When you wake, try to get protein in your system right away.

Want to know about the different types of fat, and which ones are Good/Bad?
--->http://www.hsph.harvard.edu/nutritionsource/fats.html

Dairy: Fat free yogurt, skim milk, fat free cottage cheese, or soy milk

EAT YOUR VEGGIES! (They're low calorie/carb yes... but have you look at what
minerals are in them????)

Pre-workout Meals: 60-90 minutes before workout
Post-workout Meals: Within 45 minutes after lifting (Get a High GI carb, and
a fast source of protein like Whey)

Supplements When first starting, the only supplements you need are a good multivitamin, fish oil, and Whey protein powder. After you get your diet down pat (100% strict and clean) and you have your workouts in full swing, then look into others. Fat burners only aid in the process. Your diet will make and break you.

Cardio : 4-5 days a week, 1 hour tops (for cutting)
1-2 days a week, 1 hour tops (for bulking)

**The 1 hour tops doesn't mean you have to do 1 hour every sessions. I
personally keep it between 40-50 minutes, sometimes I'll only do 30. I just
see so many people doing 90 minute sessions and don't realize that it's too
much**

But do I do cardio in the mornings, or in the evenings. Do what works best for you. You will find many members on this forum that are well respected, and in great shape, but recommend Two different things. Does that make either of them wrong? No, because they're going what works best for them. Do your own research on this, because it's beating a deat horse. I have always done my cardio in the evenings, as well as for 30 minutes right after lifting. I had no problems losing the weight.

**The 1 hour tops doesn't mean you have to do 1 hour every sessions. I
personally keep it between 40-50 minutes, sometimes I'll only do 30. I just
see so many people doing 90 minute sessions and don't realize that it's too
much**

Weight lifting : Lift Heavy!!! 3-4 days a week! Do not train the same muscle group every
day, or every other day. Allow a good 48 to 72 hours rest before training
that muscle group again. Keep reps between 8-10 range, 3-4 sets. This
doesn't include a warm up set. Make sure the muscle group is nice and warm
before hitting it hard. And let go of your ego. Don't stand there and curl
90lbs, or try benching 300 if you can't. Lower the weight, practice good
form, and in time the gains will come. Don't worry about what the "other"
guys are doing.

But StrongEnough... I don’t want to get big. What if I don’t lift weights, and just eat right with cardio? Lifting weights is more than just getting big. Lifting helps promote fat loss by raising your metabolism, makes you stronger, and strengthens your bones! It takes years and years and years of heavy lifting, 100% clean/strict diets with TONS of food and dedication just to get “Big”.

So, you’re going to lift weights, and you’re going to do cardio.

Once a week, enjoy a cheat meal (that's meal, not day)

Drink water, but not over doing it. Drink when you're thristy! Too much
water will flush your electrolytes, and you'll feel/look like ****! Personally, I drink between 1-1.5 gallons a day.
Don't know what Electrolytes are? Read here ---
>http://science.howstuffworks.com/question565.htm
http://www.medicinenet.com/electrolytes/article.htm

Remember, you're not only doing this to look great, have washboard abs, and
18inch guns, but to be in great shape and very healthy. Eat Clean, Lift
heavy. This is a lifestyle change, not a destination.



http://www.offthecuffphotography.info/recipes.htm <----The place for some
great meals. Compliments of SpyTechsWife!

Khryz
05-03-2006, 02:44 PM
thanks i appreciate it. im going to start and bump up my calorie intake (as much as it sucks because i think the less the calories the better).

That's what most of the women I train feel who come to me overweight, exercising at basically 1000 mph everyday and wonder why they aren't losing weight. I ask what they eat - BAM, that's the solution. Usually they're starving themselves. Most women at my gym are very ignorant to proper nutrition and think starving yourself = losing weight.

Trust me, once you up your calories back up you'll regain your appetite and be able to eat more. Try to be as active as possible (key point)! If you have some spare time, do some form of exercising.

TexasJoe
05-03-2006, 04:10 PM
You elevate your metabolic rate when you run/jog/stair step. If you do it in the morning your metabolic rate will remain somewhat elevated for the rest of the day. If you do it at night, your body goes into sleep mode essentially so you lose that extra time where your body could have an elevated metabolic rate. Essentially robbing you of part of your work out.

I recommend getting up and eating as soon as possible, then proceeding with your cardio session.

- Joe

Khryz
05-03-2006, 04:20 PM
You elevate your metabolic rate when you run/jog/stair step. If you do it in the morning your metabolic rate will remain somewhat elevated for the rest of the day. If you do it at night, your body goes into sleep mode essentially so you lose that extra time where your body could have an elevated metabolic rate. Essentially robbing you of part of your work out.

I recommend getting up and eating as soon as possible, then proceeding with your cardio session.

- Joe

Do you have any proof to back these statements up?

lufkin
05-04-2006, 07:00 AM
Thanks guys i appreciate this more than anything.
I dont have alot of time for excersise after work, but im going to try and go buy some free weights over the weekend.

Also, in the morning im planning on getting up early, eating a good breakfast, then power walking around the block a few times before work. Would this help my metabolism stay active during the whole day, or would it not help/worsen the situation?

Im pretty ignorant about this stuff, ive had a terrible living habit. But im trying.
Thanks again.