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  1. #1
    Registered User mak224's Avatar
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    Looking to lose about 70 pounds starting and go from there

    Hello, I am looking to lose a lot of weight. I would like to start with getting down to 250, currently at 320. I am wanting to get my private pilot license and it would be easier skinnier. What/where is a good spot to start? And am I setting my goal to high starting out? I'm planning on going through and getting rid of as much junk food out of my house this weekend and stock up on healthy food and snacks. I do not have any exercise equipment at my house currently. Thank you
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  2. #2
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    No the goal is not a worry, but set short term goals to help get started, and keep motivation up. Like a fat loss gol each week. Or taking a walk 3 days a week. Make them realistic, and achievable, and leave room in your plans for complications.

    Good place to start would be reading the sticky topic threads at the top of the thread list in the main forum. You could post back to this thread with any questions on details. Consider starting a fat loss log in the logging section of this forum.

    Buy a food scale, and some measuring cups and spoons. Keep track of what you eat, even on the bad days. Use a paper journal, a spreadsheet, or a tracking app. Or all of the above. But record your meals before too much time goes by. It's easy to forget things.

    Good luck.
    The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl

    Ironwill2008 is surely doing RDL's and eating eggs and bacon somewhere right now.
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  3. #3
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    Many things that are considered healthy are quite high in calories. e.g. nuts
    It's important to keep track of what you eat. I don't log, but I add the numbers in my head and keep track of that mentally.
    Some people do snacks with a cheat day and have no snacks the other days.

    Personally I don't have cheat days officially but it happens sometimes. Right now I'm two weeks without any sugar.
    I know I should probably be eating fruit, but I'm obsessive right now and I don't want the extra calories. I eat a lot of vegetables.
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    Registered User BecomingSmaller's Avatar
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    I was over 300, now down to 225 and want to get to 185.

    Firstly, it's a marathon not a sprint. Don't go for a huge calorie deficit from the start, you will feel starving and then fall off the waggon.

    Track everything you eat. Preferably weigh on a food scale and use an app to track the calories. Be careful that the food you choose in the app is correct (i.e. if you are weighing dry rice before cooking, don't choose cooked rice as there is a huge difference in calories per gram).

    I started at 2400 calories and gradually reduced over a couple of months. I'm now around 1650 per day, but other than weight training I am the very definition of sedentary.

    I didn't start lifting weights until I was down to about 250.

    A few tips that will help. Buy smaller dinner plates and at mealtime half should be vegetables (potatoes don't count) or salad. If you are in the habit of snacking in the evening then stop all eating after your dinner. Weight loss can stall from time to time, only worry if there has been no decrease for 3 weeks, in which case you are no longer at a calorie deficit and need to reduce. Aim to get a good amount of protein in your diet.

    Fat is not bad, it does not make you fat, you need some for your body to absorb vitamins, but it is more calorie dense than protein or carbs.

    Sugar is bad, it spikes your insulin, and makes you crave more. Cut as much sugar out of your diet as possible. Reduce alcohol intake.

    Good luck, it is a long road to a healthy body, but it is incredibly satisfying.
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    A small bird will drop frozen dead from a bough
    without ever having felt sorry for itself.

    54 year old male 6'4
    Jan 2016: 315#, May 2017: 185# 15%
    Next goal: 185# 12%
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  5. #5
    Registered User Heat1992's Avatar
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    Originally Posted by mak224 View Post
    Hello, I am looking to lose a lot of weight. I would like to start with getting down to 250, currently at 320. I am wanting to get my private pilot license and it would be easier skinnier. What/where is a good spot to start? And am I setting my goal to high starting out? I'm planning on going through and getting rid of as much junk food out of my house this weekend and stock up on healthy food and snacks. I do not have any exercise equipment at my house currently. Thank you
    At that weight you can just clean up your diet and loose around 3 Pounds a week. I did it at 290-240ish and I wasn't even crash dieting. I Basically did 3-5 meals a day..

    On your plate.. It should be
    -Half veggies
    -Fist size of protein
    -Handfull of pasta or brown rice

    Or
    Vegetable soup / potatoes
    With one protein source chicken/Meatballs/Tilapia thrown in. Add tea and lots of water with each meal.. You will be full and I never binge because of that.

    You can do that.. Or use my fitness and weigh / track and save your meals and eye it out so you don't have to weigh you meals all the time. That's what I did at the begining just to get an idea of how many calories were in my meals.. For example a small bowl of cheerios was coming out to 440 calories.. So I would just replicate that daily. 2 eggs and toast is about 500 Cal so I would replicate it.. It works

    If you have no equipment.. I would walk 30 minutes daily. YouTube some bodyweight exercises.

    -Air squats
    -Jumping jacks
    -Standing calve raises
    -Walking Lunges
    Ect

    You will def loose 3-4 Lbs a week if you do the walking and consistent dieting. Good luck with your license.
    Last edited by Heat1992; 11-05-2016 at 04:46 AM.
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  6. #6
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    Are you planning on getting a gym membership? If not.. Then I would reccomend 30-45 Minutes of cardio daily. Clean up your diet and the weight will fly off... I was averaging about 3 to four pounds a week at 288-210 and I actually gained strength because I was a beginner. I did a diet similar to what heat mentioned ^. Lots of soup and protein, About 100 grams of carbs with about 3-5 Ounces of meat with a lot of greens.. 2-3 times a day.
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  7. #7
    Registered User mak224's Avatar
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    For a calorie deficient diet, would that be under 3500 calories a day, or does that go by weight for calories a day? So to loose 3 pounds a week, I'd be looking at 2000 calories a day as max intake correct? I work maintenance in a hot environment so not sure if that would make a difference for calories? Do any of ya know of any product similar to Carbon fire cf24? I've tried it in the past and it helped cut down on the hunger and snacking. Didn't know if it was worth buying again or if anyone knew of any other substances similar that would be better to get? Also, what is yalls thoughts on meal replacement shakes like 1st pharmacy level 1 thank you
    Last edited by mak224; 11-05-2016 at 09:43 PM.
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  8. #8
    Registered User Heat1992's Avatar
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    Heat1992 is offline
    Originally Posted by mak224 View Post
    For a calorie deficient diet, would that be under 3500 calories a day, or does that go by weight for calories a day? So to loose 3 pounds a week, I'd be looking at 2000 calories a day as max intake correct? I work maintenance in a hot environment so not sure if that would make a difference for calories? Do any of ya know of any product similar to Carbon fire cf24? I've tried it in the past and it helped cut down on the hunger and snacking. Didn't know if it was worth buying again or if anyone knew of any other substances similar that would be better to get? Also, what is yalls thoughts on meal replacement shakes like 1st pharmacy level 1 thank you
    For cutting some people just use this formula
    10xbodyweight. = your cutting calories. If you loose too much weight or you feel too hungry .. Bump it up to 11 or 12.

    As far as a appetite suppressant.. Norcodrene was my favorite. I've tried a couple but norcodrene killed my appetite the most. It has 100mg of caffeine in it so it's not so sensitive compared to other fat burners. But these days I just use diet to stay full (Lots of soup / 3-4 Cups of tea daily / Lots of water and it keeps my appetite under control so I don't binge) But In the end it all comes down to your mental state... Even if I wasn't hungry.. I had that issue of just wanting to eat something good. That bad habit got destroyed when I found out from my doctor my blood pressure was high.. And I was at risk. When my mindset changed.. I didn't binge at all.
    You have to make that choice that you will stick to your diet and not binge on snacks / ect. It gets easier after 1-3 weeks if you can hold on.
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  9. #9
    Registered User mak224's Avatar
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    Kind of off topic, but would drinking monster energy zero have many negative results? It's zero sugar and zero sugar. Thanks
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    Registered User pghero's Avatar
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    Definitely, what others said here.

    Really come to terms with how long it will take you (Marathon, long-term).

    Any target weight is possible, but it's how long you're willing to take to accomplish it.

    Most give up.

    I did at one point.

    That's why it's important you make a deal/contract with yourself, with the time-span a caveat in that deal.
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