I have had enough, welcome to Day 1

[Koing]

mis1337, congrats on taking the first step. The road won't be easy but never let any slip ups along the way derail your efforts. One or two bad meals out of 21 isn't going to wreck your weight loss in a week. Try and eat at least 2000calories. This along with some training should easily net you a 1lb loss a week.

I always recommend people eat as much as they can to lose weight. Why? It's much more sustainable in the long run to eat 2500-2800cals than to start with 1500, and then find you have to keep cutting lower and lower. That isn't anyway to keep the weight off if you want it to be sustainable.

Koing

 

[killster1]

why are you limiting your intake of calories? You should be eating 5 or 6 meals a day and LIFTING.. Seriously you are not going to work out and just count stupid calories?? i can eat 1000 calories in 10 mins and do often on my eating binges but make sure to do my lifts few times a week. Eating 5 good meals a day will keep your metabolism up. Just eat smart. Starving your self is so dumb.

 

[Deathhorse]

good tips from all and good luck buddy i lost 34 lbs dumping beer and soda. drink lots of water and exercise your gonna feel great after a couple months

I started weight lifting and cut back on the cardio and man i can eat now and it doesnt make me feel slow and bloated like it did back in dec/jan

 

[RagingBITCH]

why are you limiting your intake of calories? You should be eating 5 or 6 meals a day and LIFTING.. Seriously you are not going to work out and just count stupid calories?? i can eat 1000 calories in 10 mins and do often on my eating binges but make sure to do my lifts few times a week. Eating 5 good meals a day will keep your metabolism up. Just eat smart. Starving your self is so dumb.

Multiple meals throughout the day does not boost metabolism as many have once thought. Plenty of new studies debunking it. And diet is 90% of the battle. Great advice bro.

 

[ShreddedWheat]

Great advice here, extra ideas...

last main meal around 6pm....any late night snacks (protein shake, or more empty type calories...sugar free popsicles, sugarfree gum, etc...)

Get an exercise bike, etc for home and put it somewhere that you spend time at ( I have one in my office so I can watch video on computer/tv. Exercise in morning before work to rev metabolism.

Personally I recommend higher reps when dieting and not 5x5 (which is great for bulking; save for when you get down to lower weight). Higher reps is easier on joints.

Diet is key...only cut out maybe 500 calories or so from what maintenance is don't starve yourself. SB diet is awesome and I have had great success myself with it but it is very very hard and also is bad for your gallbladder which it has caused some problems for myself from overusing it too much (yoyo ing). Diet needs to be near perfect 7 days a week. Best of luck

 

[msi1337]

SB diet is awesome and I have had great success myself with it but it is very very hard and also is bad for your gallbladder which it has caused some problems for myself from overusing it too much (yoyo ing). Diet needs to be near perfect 7 days a week. Best of luck

Very curious.. a year after I stopped SB Diet my gallbladder had to be removed.

Thanks for all the comments thus far. I am going to cut calories to a very manageable level and I will be doing weights soon, I am just moving into it slowly. Adjusting diet to what it needs to be first, and then progressing to lifting. I expect to be in the gym or working out 3-4 times a week within 1 month.

 

[gothamhunter]

why are you limiting your intake of calories? You should be eating 5 or 6 meals a day and LIFTING.. Seriously you are not going to work out and just count stupid calories?? i can eat 1000 calories in 10 mins and do often on my eating binges but make sure to do my lifts few times a week. Eating 5 good meals a day will keep your metabolism up. Just eat smart. Starving your self is so dumb.

Don't listen to this guy. At your weight and current phase, diet is 90% of your battle. Obviously exercise is important and will boost your weight loss.

-Everyone else in the thread

 

[iluvdeal]

Don't listen to this guy. At your weight and current phase, diet is 90% of your battle. Obviously exercise is important and will boost your weight loss.

-Everyone else in the thread

Agreed. What he ate is what got him to where he's at and it's what will get him out of it. If you had never worked out and just "counted stupid calories" as killster1 puts it, you would not be obese.

 

[Java Cafe]

In comparison with the total number of calories consumed, relative to total daily energy expended, meal timing and frequency have insignificant effects on weight loss. There is some evidence for how helpful intermittent fasting can be for *fat* loss, especially when complemented with heavy lifting.

In other words, caloric deficit, with a proper balance on nutrients, is key.

 

[alkemyst]

Most will probably tell you to screw my advice here, but I gain fast (I will put on 10lbs a month if I don't get to the gym, I cap at about 240lbs though and I am 5'10.5") and I know how to lose it fast. You are a oldy here and a respected trader so I will elaborate my story.

What works for anyone, may not work for you. You live and learn. However; if you stick with 3x a week and try to pretty much kill yourself (not literally) in 30-45 a pop chances are one day you won't have to put what you eat and drink under a microscope.

You want to not push yourself too much to get an injury. That's one of the biggest deal breakers. Expect to feel a ton of pain though the first 1-4 weeks due to lactic acid. Maybe a few headaches (I get a migraine 25-50% of the time after a long layoff every time I start leg presses or squats for the first 6 or so cycles).

Dial in your diet. For me though my diet is really about 10% of my deal. I can practically fast and stay heavy only to start getting very sick (I never get colds even usually). Dieting by itself doesn't work for me. However; if I don't eat right I feel it in the gym.

One of the biggest diet things for me is to shed all soda. I only drink diet coke anyways, but that stuff bloats me like I gained 10lbs very quickly and I love beer which doesn't affect me like that.

Also at your age, I'd seriously recommend a testosterone test and the other hormones that relate to it. I had low-T and never knew because I still had a high sex drive.

When I was young, I was able to lose 86lbs in 90 days. (crash diet and over-training which I don't recommend for best results, I lost 25lbs of muscle I probably will never get back, but I kept that weight off 10+ years).

I had a bad set of luck since around 5-6 years ago. I have a high pain tolerance. Around the same time I shattered my right elbow and didn't even realize it. I started putting on weight. I skipped lifting, tried to run, bike, etc. Soon even picking up a cup became painful. All that chronic pain I was ignoring messed up my hormones.

I recovered the first time around 4 years ago only to get back in the gym and healthy again. I was doing squats and two kids pushed my bar out of their way while horseplaying in the gym. I couldn't clear it from my left arm and it torn my labrum. I didn't know it then...by six weeks later I couldn't lift my left arm much without major pain the next day. Running and biking even caused this. Insurance wouldn't authorize an MRI. Had my surgery and within 6 weeks I was back in the gym. Fast forward to my signature.

dialed it all in and did it. My diet was OK at best. No fast foods, but I didn't turn down a steak or a beer. I am not a dessert guy though unless it's the chick I am with .

Now in March I tore my right bicep at work. I recommend anyone that does this and doesn't just want to take a 2 year vacation from work (I missed no work), lie and say you fell at home.

They pushed me out beyond non-high risk surgical repair. Then, I finally got them to approve seeing my surgeon who fixed my shoulder. He was pissed, but there is no way out of it. Workman's Comp is no-fault, you can't sue for damages; all they have to do is provide 'adequate care'. My surgeon said the best I am going to get is let my arm heal and hope it can bond where it lies. Either way though he said I may never really improve from what I am left with. I took the chance and just have been babying that arm for the last several months. In August I was told I can return to the gym. My arm is basically F'D cosmetically, but I came in with a ton of bicep strength so that helps me a lot. With all this drama I have been in I haven't been able to train, on top of that I have some certifications I need to complete. At the same time I was going through a divorce, moving someone I fell in love with and her children here, and more problems.
I am hoping to return to the gym in January.

I am about to reset all that.

I'd look into supplements on a weight-loss too. Vitamin B esp 6 and 12 works well for me. C is great. A and E. Vitamin D and more.

Not going to embed my images since people here get irate

but this is me at 224lbs on 9/24/2012
http://imagecdn.bodybuilding.com/im...RByYtBByhzdeXPCTlKULVrspZCWIlJEANZk-610xh.jpg

And me at the end of December 2012
http://imagecdn.bodybuilding.com/im...XOHLBGPhGGlZmQlOISbKwxrvTGumnOcSQYe-610xh.jpg

In the end though, don't do it for your wife (I have found they love you regardless) or anyone else. If not for yourself, you will fail unless money or some other commodity is attached.

 

[msi1337]

Thank you all for your support. I have been eating very clean. I made one small concession and had some boneless pork when my family ordered chinese, but otherwise my diet has been perfect. I am starting in the gym today. Taking it slow, and working my way up. The scale puts me at 259 this week, so I am down about 5lbs from a week ago when I posted this thread.

 

[rga]

Thank you all for your support. I have been eating very clean. I made one small concession and had some boneless pork when my family ordered chinese, but otherwise my diet has been perfect. I am starting in the gym today. Taking it slow, and working my way up. The scale puts me at 259 this week, so I am down about 5lbs from a week ago when I posted this thread.

Lol... boneless pork is not a concession. You have nothing to worry about if that's all you're worrying about.


Keep up the good work. Start light at the gym and progress steadily.

 

[msi1337]

went to the gym today..first time back in a while. I did some upper body lifting, some ab work, and about 20 mins worth of cardio.

There was a slight disappointment though. I realized that my home scale is 9-10 lbs off though and my true starting weight was 274 not 264. Oh well, doesn't change that I feel so much better. I am sleeping better, feel stronger, and will get the weight off!

I took a note from Megatomic's page and ended up parting my gaming system out and selling it. It keeps me from gravitating toward video games instead of doing things more productive. I have my ps3 if I really wanted to play, but I think I might have played 10 hours on it ever since I bought it.

 

[tential]

I just wanted to point out to OP since he said he did "south beach diet" and that it all came back on later.

That has nothing to do with the diet. The CURRENT lifestyle you are living that got you to be so overweight (BMI 40), is the issue. Doing a diet, then reverting back to your normal lifestyle will OBVOUSLY cause you to put hte weight back on.

You need to make a LIFESTYLE change if you want to achieve your goals.
For me, this required me to change my diet and hit the gym more. I don't eat, I'm never hungry, so I can easily drop to being underweight if I'm not careful. So I have scheduled times I eat at, and scheduled meals I eat. These were changes I made that I can live with and don't bother me at all. I also hit the gym 3 times a week on a schedules gym routine (Google Starting Strength or AllPros Beginner Routine for weight lifitng routines or noobies).

So just remember, don't do a diet that you don't plan on sticking with for life. If you do some diet to just lose weight short term, you'll obviously put the weight back on.

 

[gradoman]

I'm trying to lose some too. Good luck to you.

Do not cut any of your macro nutrients because that's just asking for problems. You need to keep them all fairly even. (http://www.mckinley.illinois.edu/handouts/macronutrients.htm) Cut your calories but maintain a ratio of something like 40% carbs, 40% protein, 20% fat or 40-30-30. Don't crash yourself into some very low caloric deficit. At your weight, you can eat 2700 calories and lose weight. Calculated here: http://www.freedieting.com/tools/calorie_calculator.htm

I recommend you become good friends with the barbell -- maybe you were friends in the past. Time to rekindle the friendship, lol.

Legs - squats and deadlifts

Back - rows and deadlifts (sumo or regular) (well, it works out your grip, arms, shoulders, upper back, lower back, abs, neck, legs, lower back and posterior chain)

Chest and shoulders - flat benchpress, incline bench, shoulder press


If you're a bit uncomfortable with the barbell and you can't use a weight that provides a challenge, use (if they are available) the Hammer Strength machines. Barbell, barbell, barbell. Friends with the bar, lol.

Do not spend time focusing on your abs, arms, calves, and whatever other tiny muscles I can't think of right now. You do any of the heavy lifts, you will be hitting all those tiny parts.

You're going to need some cardio as well, so maybe 2-3 days do some weights, 2-3 days cardio in between and be sure to get a good rest. I like to do legs and back in a single day, some people like to break down each and every body part and stay in the gym 6 days a week. That's a bit rough, lol.

 

[msi1337]

I am wondering if I potentially have a gluten allergy.. I have been eating mostly vegetables..the only complex carbs being brown rice and jasmine rice. Well, this morning I picked up some skim milk and a box of grape nuts. Prior to this, I had slight gas once in a while from the fibrous vegetables, but nothing major. After eating the grape nuts I had stomach cramping, pain, and multiple trips to the toilet. Since this is the only gluten product I have eaten in the last 7 days I wondered if this was a good indicator of an allergy to it. I suppose you could say it might be a lactose allergy, but I have never had an issue with milk in the past.

 

[gothamhunter]

I am wondering if I potentially have a gluten allergy.. I have been eating mostly vegetables..the only complex carbs being brown rice and jasmine rice. Well, this morning I picked up some skim milk and a box of grape nuts. Prior to this, I had slight gas once in a while from the fibrous vegetables, but nothing major. After eating the grape nuts I had stomach cramping, pain, and multiple trips to the toilet. Since this is the only gluten product I have eaten in the last 7 days I wondered if this was a good indicator of an allergy to it. I suppose you could say it might be a lactose allergy, but I have never had an issue with milk in the past.

It really could be the milk, and if so - welcome to the club.

Heavy dairy consumer for 24 years. Them BOOM, I can't have it anymore AT ALL.

 

[blackdogdeek]

I am wondering if I potentially have a gluten allergy.. I have been eating mostly vegetables..the only complex carbs being brown rice and jasmine rice. Well, this morning I picked up some skim milk and a box of grape nuts. Prior to this, I had slight gas once in a while from the fibrous vegetables, but nothing major. After eating the grape nuts I had stomach cramping, pain, and multiple trips to the toilet. Since this is the only gluten product I have eaten in the last 7 days I wondered if this was a good indicator of an allergy to it. I suppose you could say it might be a lactose allergy, but I have never had an issue with milk in the past.

If you want to test your theory you can buy Lactaid milk and have that with your cereal. Whole Foods also sells other brands of lactose-free milk.

 

[smackababy]

If you want to test your theory you can buy Lactaid milk and have that with your cereal. Whole Foods also sells other brands of lactose-free milk.

I'd recommend Almond milk over Lactaid milk.

 

[blackdogdeek]

I'd recommend Almond milk over Lactaid milk.

I'm allergic to almonds so when I go dairy-free, I go with coconut milk (So Delicious brand).

 

[gradoman]

Grape Nuts does have that effect, lol. High fiber I'm thinking.

 

[msi1337]

had a couple bad weeks where I fell off track a little bit..getting back on the horse now. weight drop stopped for last 10 days because I made poor food choices (lack of $$ certainly made it hard to eat better)

 

[Zivic]

had a couple bad weeks where I fell off track a little bit..getting back on the horse now. weight drop stopped for last 10 days because I made poor food choices (lack of $$ certainly made it hard to eat better)

that sucks... the first few weeks are the hardest, you have to get over the hump and get into a groove. get the proper mindset and you will be seeing good results.

I'm still leaning out on my end down to 207 .

 

[marmasatt]

had a couple bad weeks where I fell off track a little bit..getting back on the horse now. weight drop stopped for last 10 days because I made poor food choices (lack of $$ certainly made it hard to eat better)

Bad luck. Can I suggest walking? It doesn't take a PHD in duh to realize that you just need to burn more calories then you consume (on the most basic level anyway). I have 2 people at my work who just started major weight loss by simply walking, then lifting weights and yoga and everything else is just icing on the cake. They may walk in the morning before work. Then walk during their 20 minute break. Then walk for 40 at lunch. Then walk with the wife/kids when you get home, etc....You'd be surprised how it adds up. Good luck.

 

[angminas]

Stronglifts 5x5 beginner program (do it right- start light and work on form first)

Approximately even % of calories from carbs, fat, protein

Drink only water six days a week

If you can't stop eating something, cut it out 100%...IF you regain control later, you can use it as a once a month reward

Consume 500 below maintenance a day (adjust for body weight and activity level, do 15-45 minutes of cardio after weights 3x a week)

Tell 2-5 people you are very close to that you want to make a PERMANENT change and need their encouragement, not their coddling

Never accept any offer of something to eat or drink. Tell people to not even ask. Not even water

Judge progress with photos and a tape measure, not just a scale

Cut caffeine or late night movies or lights or anything else that keeps you from sleeping enough

Ignore the haters- they want you to fail so their own failure looks less glaring in comparison

If these still don't work, go to a doctor immediately and get some blood work done

Post here once a week

Never, never, never, never give up