Working Toward My Body {Starting - 330lb/35%BF}{Goal - 170lb/8%BF}

[ThatMountainGuy]

So here I am; 18 years old and 330 pounds. It's hard to admit I have a serious problem. I'm going to change for my health and because I want to look good. I may have a bunch of loose skin when when I start loosing some major weight, but oh well.

GOALS-
Long term-
+Lose 101lb by 2020
+Get into 35 size pants

Short term-
+Get down to 300lb
+Start drinking more water
+Get more active during the day other than workouts

WORKOUTS-
Okay, so right now I'm doing the Bizzy Diet/Workout. I survived the whole three weeks with a friend of mine before the summer started and it was a good starter program for me. I'm hoping once I get done with these three weeks, I might start a month program.

Workout A (Monday, Wednesday)-

CARDIO: 20 minutes
BARBELL BENCH PRESS - MEDIUM GRIP: 2x20
ONE-ARM DUMBBELL ROW: 2x20
STANDING MILITARY PRESS: 2x20
BARBELL CURL: 2x20
TRICEP DUMBBELL KICKBACK: 2x20

CARDIO: 20 minutes
BARBELL BENCH PRESS - MEDIUM GRIP: 2x20
ONE-ARM DUMBBELL ROW: 2x20
STANDING MILITARY PRESS: 2x20
BARBELL CURL: 2x20
TRICEP DUMBBELL KICKBACK: 2x20

Workout B (Tuesday, Friday)-

CARDIO: 20 minutes
BODYWEIGHT SQUAT: 2x20
DUMBBELL LUNGES: 2x15
STANDING DUMBBELL CALF RAISE: 2x30
CRUNCHES: 2x20
TUCK CRUNCH: 2x20

CARDIO: 20 minutes
BODYWEIGHT SQUAT: 2x20
DUMBBELL LUNGES: 2x15
STANDING DUMBBELL CALF RAISE: 2x30
CRUNCHES: 2x20
TUCK CRUNCH: 2x20

NUTRITION-
At the moment I'm following the nutritional guidelines for the Bizzy Diet/Workout. Its not too bad.

Breakfast (10:00AM) -
2 strips of bacon and a boiled egg
Second Meal (1:00PM) -
Cup of broccoli and a fist sized amount of chicken
Third Meal (4:00PM) -
Cup of broccoli and a can of tuna
Fourth Meal (7:00PM) -
Cup of broccoli and a fist sized amount of chicken
One scoop of Whey Protein in a water bottle.


I need to stay focused and stay motivated!

[NoCarbsNoSugar]

You can lose the weight if you want it hard, and if you make small, consistent changes.
I started at 316 lbs.
You can do it.
There's lots of help here.

Best of luck to you.

[Justjake19]

You can keto it down by not eating, or you can gain some muscle mass to burn extra calories then keto it down! Best bet would be to just keto from here and walk/run 2 hours a day (or all day if u get a 8 hour standing job).
Why don't you just start building muscle ONLY for a month and gain muscle mass (by strength) by using stronglift 5x5's (bench, dead, row, squat) working out 3-5x full body/week no splits, just eat 180gC/30gF/95g-160gP and just add walking after the lift for another hour.
Use creatine to build strength faster and then just jump straight into keto @ 20gF/40gC (20gFiber)/50-100gP and just take out lifts but instead run/walk 2 hours a day (or longer if u leave the house more often).
Brocolli suxxxxxx lol... You can still lose fat/gain muscle eating junk food all day if u hit those macros^, You don't need to eat 5x, You can eat once a day (4 hours lose fat) or spread out your food all day (gain muscle): whatever helps you eat or not eat.

[xdarrylx]

Keep at it, you're off to a good start.

Post here often and be honest...let people critique your diet and workouts so you can learn, adjust, and get better.

[ThatMountainGuy]

I officially started my training Thursday (1/28/2016) , since my friend talked me out of the Bizzy Diet and I didn't have a gym membership till Thursday

Current Status:

326lbs (I lost 4 pounds)

GOALS-
Long term-
+Lose 101lb by 2020
+Get into 35 size pants

Short term-
+Get down to 300lb
+Get more active during the day other than workouts

Completed Goals-
+Start drinking water - I drink at least 2-3 liters a day now and I've stopped drinking soda

WORKOUTS-

My friend, who is more knowledgable on this stuff talked me out of the Bizzy Diet and now I'm just getting my self adjusted to the gym.
I'm jogging/walking for 20 minutes before each workout then I walk 10 minutes after.

NUTRITION-

I've stopped eating so much junk and started eating more clean (or well, as clean as a poor kid can...)

More water, less soda.




I need to stay focused and stay motivated!

[wilsonthecat]

good luck keep with it and you will get the rewards brah

[Bhigs23]

You can definitely lose more than 101 lbs by 2017 or 2018, not 2020... aim high brah

[ThatMountainGuy]

You can definitely lose more than 101 lbs by 2017 or 2018, not 2020... aim high brah

The reason I say 2020 is because I'm afraid I'm going to plateau in the future.

[ThatMountainGuy]

Thanks for the positive replies, guys! I'm hoping to learn as much as possible from the forums.

[ThatMountainGuy]

I feel like I'm failing and falling behind on workouts because I hurt my thigh and also I've been to busy with my new job. Once I get used to my schedule, I'm going to try my hardest to hit the gym.

[cherrygarcia80]

I feel like I'm failing and falling behind on workouts because I hurt my thigh and also I've been to busy with my new job. Once I get used to my schedule, I'm going to try my hardest to hit the gym.

Hey OP! Sorry to hear about the injury. Losing weight is 90% about nutrition, i'd highly recommend reading the information in the nutrition stickies here on bb to help get started. As long as you are in a caloric deficit you shall still lose weight even if you are not working out. I'd highly recommend buying a digital kitchen food scale as well as logging in everything you eat using myfitnesspal to track your macros. Wishing you all the best on your journey

Edit: I'd highly recommend checking out the fat loss logs of NoCarbsNoSugar, Justinlando and also DaveRVD for motivation....just to show that you don't have to wait till the year 2020 to lose 100 pounds as in your goals above. I'm not disregarding your goal it's just to let you know that it can be lost within a year in a healthy way.

[ThatMountainGuy]

Last time I visited the doctor, which was the 3/29/2016, I was 312lbs.
I'm getting closer to my short-term goal but I know if I started back at the gym, my goals could be achieved sooner, so that is why this Monday, 4/4/2016, I will be starting back. I can't wait to get back. I know I'll be super tired because workouts and stocking at Walmart on third shift wont be fun, but it is what it is and I'm willing to do anything to reach my goal of 170lbs.

[NoCarbsNoSugar]

Edit: I'd highly recommend checking out the fat loss logs of NoCarbsNoSugar, Justinlando and also DaveRVD for motivation....

of course Cherry would leave out her own log - she is just humble like that
we all learn from each other over here

if you stick to it at least 80% of the time, you will get great results
don't be afraid to fail
everyone fails occasionally
the idea is to get up and move forward again

best of luck to you!

[Justjake19]

Last time I visited the doctor, which was the 3/29/2016, I was 312lbs.
I'm getting closer to my short-term goal but I know if I started back at the gym, my goals could be achieved sooner, so that is why this Monday, 4/4/2016, I will be starting back. I can't wait to get back. I know I'll be super tired because workouts and stocking at Walmart on third shift wont be fun, but it is what it is and I'm willing to do anything to reach my goal of 170lbs.

Aim for 4lb+ a week until you reach 190 then do a transformation losing it 1-2lb/week. I wanna update what i said earlier, quit the junk. I'd also look into increasing your arm size (maybe reach 15" in that year).
http://www.marksdailyapple.com/press...#axzz44q3C2tvw

[ThatMountainGuy]

GUYS! I bought a scale because everyone kept telling me they could see me losing weight and I wanted to see if it was true.

I weighted myself and I'm 298.4 pounds.

[cherrygarcia80]

GUYS! I bought a scale because everyone kept telling me they could see me losing weight and I wanted to see if it was true.

I weighted myself and I'm 298.4 pounds.

Woot woot! WTG!!!

[ThatMountainGuy]

I feel terrible. I haven't been going to the gym hardly at all nor have I been eating healthy or drinking much water. I've been going through some stuff lately so junk has been my go to. I wanna stay motivated but its so hard to eat healthy since my parents are old fashioned southerners who think this "health craze" I'm going through is just brought on by my sudden interest in Los Angeles (UCLA! FIGHT, FIGHT, FIGHT!!)

STATUS-
CW:295.4
SW:330
GW:170


GOALS-
Long term-
+Lose 101lb by 2020
+Get into 34 size pants

Short term-
+Get down to 280lbs
+Start drinking more water
+Get more active during the day other than work
+Start jogging (maybe a mile before each workout or 5 out of 7 days a week)

I currently walk around 13,000 to 20,000 steps a night, depends on the amount of freight we receive.

[ThatMountainGuy]

Guys, chicken and vegetable medley are kinda getting bland xD

STATUS-
CW:295.4
SW:330
GW:170


GOALS-
__________

Long term-

+Lose 101lb by 2018
+Get into 34 size pants
+Run and complete a military grade or similar obstacle course

Short term-

+Get down to 280lbs
+Start drinking a little more than a gallon a day
+Start every workout with 20 minutes of cardio
+Get to were I can do walking lunges

[TylerNL]

Sounds like you could use an IIFYM Diet (Basically, doesn't matter what it is you eat as long as you hit your macro goals +/- 3 to 5g and you also need to hit your fiber goals).. That way you can plan to treat yourself every once in a while.

Good work so far, try and visualize yourself at your goal weight anytime it gets hard. When I was 18 heading to my first year of college I dropped 60lbs, so have an idea on what you're feeling right now.

[ThatMountainGuy]

Well guys, I fractured my back and I'm slowly gaining my weight back. It's really depressing because I worked so hard to lose that 40 pounds and now, I'm just sitting around on my ass, slowly gaining it all back. I don't know how long it'll be until I get to work out again and I've got so many thoughts going through my head. I've lost my slimmish finger. I can't fit in my usual pants and button up shorts anymore. I'm at a loss. Any ideas how I can maintain my current weight while I'm recovering?

[Pheeeeebs]

Well guys, I fractured my back and I'm slowly gaining my weight back. It's really depressing because I worked so hard to lose that 40 pounds and now, I'm just sitting around on my ass, slowly gaining it all back. I don't know how long it'll be until I get to work out again and I've got so many thoughts going through my head. I've lost my slimmish finger. I can't fit in my usual pants and button up shorts anymore. I'm at a loss. Any ideas how I can maintain my current weight while I'm recovering?

Sorry to hear you've hurt yourself.

You don't need exercise to lose weight. Get your calories/macros in order and the weight will continue to come off.

[bealio13]

Weight loss begins in the kitchen. Get those calories reduced and that should help you out.

[ThatMountainGuy]

Current Status:

319lbs (Over the last three years, I've gained 28lbs back)

GOALS-
Long term-
+Lose 158lb by 2022
+Get into a size 32
+Run a mile in under 10 minutes

Short term-
+Get down to 290lb
+Get more active during the day other than workouts
+Stop drinking sodas and binging sugar
+Drink a gallon of water a day
+Walk at least 5 miles a day or more


Later in the week I'll update and have more details on what I'm doing nutritionally and with my workouts.

[illpinoise]

Short term-
+Get down to 290lb
+Get more active during the day other than workouts
+Stop drinking sodas and binging sugar
+Drink a gallon of water a day
+Walk at least 5 miles a day or more
+Post once a day for accountability

Keep posting brother. It appears that injury hurt you mentally as well. More frequent posting might keep you inspired and motivated to progress.

[ThatMountainGuy]

Current Status:

330lb

GOALS-
Long term-
+Lose 158lb by 2022
+Get into a size 32

Short term-
+Get down to 290lb
+Get more active during the day other than workouts
+Stop drinking sodas and binging sugar
+Drink a gallon of water a day
+Walk at least 5 miles a day or more

So here I am, three years later back at the same weight. I'm gonna start again, wish me luck my dudes.

[brit-iron]

Good luck! You got this. Lifestyle change starts here.

[magnesium50]

Good luck with your journey, just a tip about that 8% body fat, I can re-assure you that it won't be your comfort zone, in fact it will be your danger zone for yo-yo diet or crash diet.

If you ever make, don't try to go lower than 15% body fat, unless your body feels amazing and you can take it a little lower, otherwise you're not build to walk around with 8% body fat, rarely anyone does, so I wouldn't advise you to provoke your inner hunger to that state.

Replace drinking sugar sodas with zero-sugar sodas, again removing completely your crave and what body is used to will only accelerate you failing, you gotta find work arounds.
As far you'll enjoy the foods, enjoy your diet, manage your hunger well, you won't feel pressure or difficulties reaching your goal, and also make it step by step. Meaning don't focus on end game, small steps, first 5 lbs then 10 lbs and so on, cheer every step, remind your self why you started.

Hope that helps you stay on your journey in being healthier and happier, live longer and cherish your time.

Cheers.