So scroll back to feb 2016 and i got on the scale and it said overload . after a week of dieting it registered my weight at 315lbs
currently i am at 240lbs , i managed to go from 315 to 248lbs from feb 2016 to october 2016 . had a bad patch and put 5lbs on in nov and dec.
started again this year and managed to get to 239.6 a week ago.
The weight is barely shifting now i was losing 2-3lbs a week before now i can barely lose a lb if i am lucky.
how much weight do i need to lose to get rid of the gut and moobs ? how can i speed up loss again ?
03-19-2017, 06:19 PM #1
39 had enough of being the fat one
03-20-2017, 03:28 AM #2
03-20-2017, 08:17 AM #3
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03-20-2017, 08:29 AM #4
03-20-2017, 08:33 AM #5
my body seems to have lost loads of weight from my legs but wants to keep hold of the upper body fat.
03-20-2017, 03:21 PM #6
03-22-2017, 10:54 PM #7
03-23-2017, 08:42 AM #8
Just remember that your TDEE goes down as your total body weight decreases as you require fewer calories. I'd say drop calories by 100-200 a day and add in a bit more cardio. Try it for a few weeks and see if you're losing again. Adjust as necessary.^^Former 300+lb Crew^^
Brain Tumor Crew
03-23-2017, 12:34 PM #9
A pound a week is fine OP, you aren't 315 pounds anymore so the losses won't be as spectacular. If you start to stall further, losing less than a pound a week frequently, you will need to increase activity, reduce what you are eating by a small increment, or both.The best training method is an uncomplicated training program that taxes the muscles occasionally and gives ample time for recovery - Tommy Kono
++ Positive Crew ++
03-23-2017, 01:37 PM #10
This is how you do it brother:
1. Eat every 3 hours equal sized meals: Eventually they should be getting smaller BUT your protein needs to be increasing.
2. Don't do cardio. Do heavy compound exercises (Squats, bench press, etc) ONLY.
3. Work hard at the gym and eat small EQUAL sized meals and you will begin to lose weight.
If you are confused ask me for details I will explain in detail if needed.
03-23-2017, 01:58 PM #11
Check out "Leangains"
experiment for yourself.
Listen to everybody but don't obey blindly.
Question any authority.
03-23-2017, 02:51 PM #12
Did you miss the part where they have to be getting smaller?
But why listen to a guy that has a book on bodybuilding right? Because I know what I'm talking about and it works.
OP, it is true you don't HAVE to eat every 3 hours; however eating every 3 hours increases your metabolism and lets your body know that there is no reason to store fat because you are constantly getting food.
When you have a high protein intake with a low calorie volume overall (By eating smaller as time goes on) your body will start burning calories from your fat while building/maintaining your muscle from your high protein intake.
03-23-2017, 03:18 PM #13
Some level of fat is a survival mechanism, and actually is healthy. Being obese is not. But that, being obese, is mostly a function of insulin sensitivity and leptin regulation, and to lesser degree other things. This subject is interesting, but, a bit outside of this thread.
Purh, you ever heard of Leangains at all? Or warrior diet? How about Intermittent fasting? How is that for our metabolic rate? Keto? Paleo? Sure there are a number of ways to starve one's self, but you sound so mid' 70's.
03-23-2017, 03:58 PM #14
03-23-2017, 04:51 PM #15
Eating equal and small portioned meals on a constant time line (Ex. Every 3 hrs) provides the body with constant nutrition and is extremely effective when calorie intake is less than exertion.
At the end of the day: Low calorie intake + high protein + low carbs works with a proper weightlifting regime - With that formula the diets/technicalities come second.
03-23-2017, 05:35 PM #16
i have a multi gym with a pec dec and an olympic weights set also a incline treadmill.
trying to do heavy squats is difficult as i do not have a squat rack .
my bench press is terrible when i started i could only bench 50kg a week later i could do 60 for reps my max is 70kg which i find difficult still.
i thought i was stronger but obviously not. i can dumbell curl 21.5kg though in each arm so why is my bench so poor ?
i still can only do 10 pushups although when i was 315 i could not even do one
what are the best exercises i can safely do on my own ?
03-23-2017, 06:29 PM #17
If you are super serious you can do both cardio and weightlifting for maximum results. The cardio is a bonus calorie burner everyday.
Since you have a bench/weight bar the number one exercise you should be doing is: Deadlift.
Since it will not be safe for you to bench press on your own, the second exercise on your staple should be: Push ups.
Matter of fact, if I was in your exact shoes I would only do these two exercises + cardio.
Dead lifting and push up will provide you a major testosterone boost every time you do them; especially the deadlift. Testosterone is your friend for losing weight (Obviously building muscle too). The more of it the better.
These two exercises + cardio everyday + eating every 3 hours (small equal sized meals) will provide you a foundation for losing weight.
If you are not losing weight at that point it is because you are either: 1. Not working out hard enough or 2. Consuming too much calories every 3 hours (Meals must be smaller than)
Now for the workout side of it: Do not workout more than 1 hour. In that 1 hour do atleast 5 sets of 8-12 reps (Or as many as you can): Also my recommendation take as much rest as you feel comfortable (Not more than 5 minutes though). I do not recommend doing anything less than 8 reps because you might injure yourself. FOR THE CARDIO SIDE OF IT: Go nuts, do as much as you'd like everyday. Also, give deadlift its own day and push ups its own day: Don't do them together.
As for deadlifting; it is very hard to do when you start out so start very light. Do not push yourself hard; simply gradually build it up.
If you do anything else you CAN/will still lose weight but if I was in your shoes this route ^ would provide the maximum weight loss path.
03-25-2017, 12:04 PM #18
Threads kinda hard to judge without macros. Odds are op is just eating too much.
As for 6 meals a day. If it works for you it works. I became healthy weight by IF and 2 meals a day. That works for me. CICO is the most important factor, the rest we can argue just for arguments sake.Obsession is a term the lazy use to describe the dedicated.
Yesterday, 05:53 PM #19
i dropped it down to 90kg and managed to do 8 reps for 2 sets, then the pain in my back started and down my leg, obviously my form must be terrible and i did it without a belt which was probably stupid. so i have been doing press ups since i can do 7 sets of 10 before my arms get tired to do more. press up and the pec dec seem to be the most effective .
diet wise i have probably been overestimating the calories although i have been doing long walks 7-8 miles on average everyday for months . i have been trying to stay around the 1800 mark and it is slow going. when i lost the first 75lbs i was eating muesli every morning fruit and chicken and salad for lunch and chicken and veggies for dinner or with rice so probably less than 1800. obviously my BMR is lower now i have lost the bulk of the weight.
Do protein shakes interfere with weight loss ? as that is the only new ingredient i have added to my diet
i am hoping to go back to deadlifting maybe take 10kg off and wear a belt and try and do 50-70 of them. surprisingly doing just the pressups felt more of a workout than doing machine weights, could really feel it in my chest and abdominals.
Last edited by fatditcher; Yesterday at 06:15 PM.
Yesterday, 06:09 PM #20
Yesterday, 06:13 PM #21
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