Advice?

[BigKev916]

I’ve just turned 40. I’m 6’0” 312lbs. Probably 40% body fat. I have a gym membership and would love to see if anyone here has a routine that can help be gain muscle and burn fat. I’ve been pretty much sedentary for the last 10 months and have put on 70lbs.

Also I’m trying to find a way to eat healthier. So many things online tell me different strategies for eating. Anyone have any suggestions on meal prepping and what and how much to eat for my size and how to adjust after weight loss/gain?

Any help
Would be appreciated. Just trying to create a new me that doesn’t hate how he feels about himself.

Thanks!

-Kevin

[Corbets]

Read the nutrition subforum here - all the information you need is there. You want to focus on a protein-heavy meal plan with a relatively small caloric deficit (that forum will teach you how to calculate that).

Two pieces of advice from my side:
* Buy a scale and weigh everything that goes into your mouth, and record it. You need transparency and honesty with yourself if you’re going to lose the fat.
* I personally found, when I lost about 60 lbs, that it helped me to eat more frequent small meals. Eating “clean” isn’t a requirement, but broccoli and chicken breast were a lot more filling than slices of bread, so I didn’t go around feeling hungry. In fact, when I started my program (I went with Hitch Fit at the time, but that meant an unnecessarily high level of cardio) I struggled to eat as much as my coach Micah wanted me to. At first.

It can be done - but it’s all on your determination. Don’t rely on motivation, just decide to make it a habit and do it every day, regardless of how you feel.

[dazlittle]

I would say at your weight that you shouldn't worry about the small things right now, just reduce your portion sizes, try to make healthy choices and move more than you are right now. I'm pretty sure if you follow that you will drop weight fairly quickly.

Often people complicate this **** when it really is simple. While you are doing the above start reading and learning, there is a plethora of information available on this site to get you started.

Good luck.

[ezra76]

Do you any past training experience? Like weightlifting?

I think if some weightlifting keeps you motivated that's great but primarily you are trying to lose some fat to start.

I'd simply start by cleaning up your diet. Get rid of all junkfood, sugary drinks ect.. It must have been a lot of bad stuff to gain that much that quick. I gained about 10lbs. eating trash and about 80-100 beers per week in that time lol.


So really the most important part is you stay motivated and consistent at this point. You don't have to spend 4hrs. in the gym or just eat chicken and broccoli. You do have to do something each day, whether it's the gym or walking to the store/park ect and not gorge on junkfood.

[Jdizzlean]

not a ton to add that hasn't been said, other than it doesn't really matter to much what you do workout wise, just stick with it. you can look at plans on here, or go into the over 35 workout journals and look at a few of those for ideas. no matter what you look at, you're probably going to have to change things to fit your body and your ability. stay consistent, and when you start to see results, then you can dig deeper into targeting specific things.

super strict diet never worked for me, i just watch what i'm eating and try to do protein first, and cut way back on sugar, sodium, fat. i still have a fat kid meal 1-2x week, and i might have 1 drink a week as well. your attitude determines your success. so stay positive, and keep pushing, and you'll be fine.

[xTeTe]

MyFitnessPal is a wonderful app

[Garage Rat]

You might want to get a qualified trainer or coach to get you started in the right direction for a couple months.
Showing you how to do exercises correctly and a program as well as a diet to follow.
It will save you a lot of time and answer questions you have.
Certainly a trainer isn't required but can also be someone to be accountable to so we don't let ourself down.
Good luck.

[ckkon]

I would recommend more fiber and whole grains