rudeguy's ever evolving "HELP GET ME UNFAT" thread

[rudeguy]

ok so after 6 months of being a slob, I am 30 pounds heavier. I'm at 230 now and I need to get back in shape. I ran into some personal issues that mentally drained me, but I am ready to come back with a vengeance.

I need to get back to the basics. My main concern is still diet. according to the link in the fat loss sticky, I'm going to need 2171 calories a day for my BMR. That sounds aweful high. What would happen if I kicked that down to 1500? I'm putting together a meal plan for this next week and I'm planning on going 30/30/20 with the 20% being carbs. Does that sound good?

I also got some really good wrists supports that should help a ton with working out. Bench presses or anything with bent wrists is for sure out. Are there any downsides to taking a couple Tylenol before working out to help numb the aches?

I look forward to some abuse from you guys but some help on getting my calorie count right. I still work a desk job so 2100 calories a day sounds like way too much.


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Part four:
I've tweaked my diet a bit. I'm going with a low carb, high protein and fat. It seems to be going ok. I have more energy this way. I was never a fan of high carb foods except at night when I would crave sweets. Now I chug a protein shake with fiber mixed in and I am good. I'm shooting for 1500 calories a day and of course I am taking one cheat day a week. Here is my daily diet plan:

600 calories/day from protein
540 calories/day from fat
360 calories/day from carbs


I've taken to stationary bike for cardio. Way easier on my knees and I'm not as fatigued after. This has made it so that I can lift for longer before I'm spent. I'm going to see my doc on Wed to see if he can reco me some braces/splints for my wrists and to see if he has any tips on which lifts would be ok without risking doing more damage.

I have also completely quit smoking. I smoked like a chimney on my off days and then when I worked out on Friday, I nearly passed out. My head was pounding so bad that I seriously thought I was risking a stroke. I would rather be in shape than smoke, so my choice is firm.

Feeling great so far. I'm still not sleeping as good as I want, but I'm sure that will come.

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Part three:

Stamina. I have none. After 5-10 minutes on the treadmill (I found that if I take a break after 5 and stretch out my legs, I do ok), then 15-20 minutes of lifting, I'm done. I make sure to drink plenty of water and have *nearly* quit smoking but its like I have no gas left in my tank. Then about 20 minutes after I leave the gym, I'm ready to go again. Do I just need to be patient or is there something I can do?

Also, since I am most worried about losing my belly and man boobs, should I do a few sets of situps and pushups in the morning?

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Part two:

I really appreciate all the input so far. I've got a pretty good meal plan and its looking like for right now about 15 minutes of cardio at the beginning is going to be my max. I'm sure that will increase week by week.

Now can I get some tips on a weight routine? My areas of focus are:
1. My gut is fat and I want to get rid of it. This is priority one.
2. I want to shed my man boobs. Right now I'm probably only an A cup, but they need to go.
3. I know that I need to workout more than just those 2 areas. This is where I need suggestions.


Please note that standard bench presses and squats are not an option due to my messed up wrists.
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Part one:


I finally signed up for a gym membership today. I went in for my "fitness evaluation" that basically told me I was 30 pounds overweight but not in bad shape. The thing is that its been 15 years or so since I worked out in a gym. Would it be worth $45/month to have a trainer meet with me once a month to go over diet, workout routine, etc?

Next question: I have carpal tunnel pretty bad in both wrists. Are there any kinds of braces meant for lifting/working out? I have the ones I wear at night but they are a bit bulky to wear while working out.

lil help?

 

[Alone]

I'm sure with a little bit of research, you can get help online for dieting and routines.

 

[SociallyChallenged]

I finally signed up for a gym membership today. I went in for my "fitness evaluation" that basically told me I was 30 pounds overweight but not in bad shape. The thing is that its been 15 years or so since I worked out in a gym. Would it be worth $45/month to have a trainer meet with me once a month to go over diet, workout routine, etc?

Next question: I have carpal tunnel pretty bad in both wrists. Are there any kinds of braces meant for lifting/working out? I have the ones I wear at night but they are a bit bulky to wear while working out.

lil help?

It depends on what the quality of the trainer is. If it's just someone with a certification, they are likely unqualified to give you specific and highly relevant advice. If they have a degree in exercise physiology or nutrition, then it might be worth it. To be perfectly honest, if you want someone to do that for you, feel free to PM me.

What kind of precautions do you take for your carpal tunnel daily? Anything in particular? What movements increase the irritation/pain? It differs for some individuals. Icing should probably become an integral part after your workouts. I imagine the pulling motions won't be a problem, but they pushing motions (bench press, shoulder press) will cause the most pain. If you find yourself hurting after these, you could look into some wrist supports. They relatively inexpensive and will reinforce your wrist, hopefully limiting the pain.

 

[eits]

see a chiropractor for your carpal tunnel. make sure it actually is carpal tunnel syndrome. it's misdiagnosed SOOOO many times... i can't even tell you how often it's misdiagnosed.

 

[rudeguy]

It depends on what the quality of the trainer is. If it's just someone with a certification, they are likely unqualified to give you specific and highly relevant advice. If they have a degree in exercise physiology or nutrition, then it might be worth it. To be perfectly honest, if you want someone to do that for you, feel free to PM me.

What kind of precautions do you take for your carpal tunnel daily? Anything in particular? What movements increase the irritation/pain? It differs for some individuals. Icing should probably become an integral part after your workouts. I imagine the pulling motions won't be a problem, but they pushing motions (bench press, shoulder press) will cause the most pain. If you find yourself hurting after these, you could look into some wrist supports. They relatively inexpensive and will reinforce your wrist, hopefully limiting the pain.

thanks. I'll take you up on that.

Pushing with my wrists bent is when it gets bad. I was golden until I did squats.
Something about how my wrists bent just killed. I guess if that's my only issue I can just use the sled?

 

[eits]

most of the time people have carpal tunnel syndrome, it's because the bones in their wrist are out of place, causing pressure on the median nerve within the carpal tunnel.

think about it:

the symptoms you feel in carpal tunnel syndrome are because of irritation to the nerve. well, the walls of the carpal tunnel (radius and ulna) don't shift too much out of place to cause pressure on the nerve, so they're fine. the roof (flexor retinaculum) doesn't sink in to cause pressure on the nerve, so that's fine. the floor (carpal bones) shift out of place relatively easily and they can cause pressure and irritation to occur at the median nerve. if you have someone adjust your wrist so that the pressure is relieved and then drive out the inflammation with ice or ultrasound, i should help out a lot.

 

[SociallyChallenged]

most of the time people have carpal tunnel syndrome, it's because the bones in their wrist are out of place, causing pressure on the median nerve within the carpal tunnel.

think about it:

the symptoms you feel in carpal tunnel syndrome are because of irritation to the nerve. well, the walls of the carpal tunnel (radius and ulna) don't shift too much out of place to cause pressure on the nerve, so they're fine. the roof (flexor retinaculum) doesn't sink in to cause pressure on the nerve, so that's fine. the floor (carpal bones) shift out of place relatively easily and they can cause pressure and irritation to occur at the median nerve. if you have someone adjust your wrist so that the pressure is relieved and then drive out the inflammation with ice or ultrasound, i should help out a lot.

I learned about carpal tunnel syndrome in a fair amount of detail. I thought that movement of the flexor retinaculum was a viable irritation source. I mean, doctors treat carpal tunnel syndrome surgically by snipping the flexor retinaculum away. I know it's the overall impingement on the median nerve, but I figured movement from the anterior aspect of the hand was a problem. Icing the area around it reduces inflammation in the muscles within the flexor retinaculum. It may not be as permanent as adjustment and ultrasound, but it's a very useful tool, especially in conjunction with other treatment. The last part is more for the OP rather than you, eits. Don't think I'm insulting your intelligence

 

[SociallyChallenged]

thanks. I'll take you up on that.

Pushing with my wrists bent is when it gets bad. I was golden until I did squats.
Something about how my wrists bent just killed. I guess if that's my only issue I can just use the sled?

Hm, well, you can actually squat without wrapping your thumbs around the bar. You tuck your thumb around on the other side to apply pressure to the bar to keep it on your back. It minimizes flexion of the wrist, which should help with any pain. There's also the option of front squats. They involve extension of the wrist (opposite the way that should be painful). You can also do a variation of front squats where you cross your arms, utilizing no wrist action at all. I'd say the sled is less useful than the actual squat. It builds a lot more stabilizers and is a functional exercise. You can use the leg press sled for accessory exercises, but I definitely wouldn't cut squats out.

 

[eits]

I learned about carpal tunnel syndrome in a fair amount of detail. I thought that movement of the flexor retinaculum was a viable irritation source. I mean, doctors treat carpal tunnel syndrome surgically by snipping the flexor retinaculum away. I know it's the overall impingement on the median nerve, but I figured movement from the anterior aspect of the hand was a problem. Icing the area around it reduces inflammation in the muscles within the flexor retinaculum. It may not be as permanent as adjustment and ultrasound, but it's a very useful tool, especially in conjunction with other treatment. The last part is more for the OP rather than you, eits. Don't think I'm insulting your intelligence

nah, you're cool. i didn't think that.

for some people, it's a viable treatment... some people just have small carpal tunnels that adjusting just won't help. however, from what i've read, a majority of people have their carpal tunnel surgeries fail and i'm proposing that it's because it's the carpal alignment, not the retinaculum. the surgeries fail after a few weeks/months of feeling better because the fibrosis/scar tissue over the surgery, now, becomes the new roof upon which the nerve irritates itself.

the retinaculum can't cause irritation on the nerve. the nerve causes irritation upon itself against the retinaculum because of the carpal misalignment. why waste time, money, and pain on surgery for something that a few simple chiropractic treatments could fix?

anyways, i think another reason why carpal tunnel surgeries fail is because it wasn't carpal tunnel syndrome to begin with. it's so commonly misdiagnosed. many times, it's double crush syndrome or thoracic outlet syndrome.

 

[alkemyst]

With wrist issues dumbbells are usually the way to go. That way your wrist can find their own groove rather than be forced into a line.

I'd see a sports orthopedic if you have insurance or can afford it to get a real evaluation.

Too many things are blamed on Carpal Tunnel Syndrome.

 

[rudeguy]

OK...so the personal trainer thing is out and I'm guessing that there are no good options for braces.

My next question:
How much cardio? Would starting off with say 15 minutes on the treadmill be enough? Baby steps on this stuff or go for broke?

The lifting part I'm pretty ok with. Its the cardio that I have no idea about.

 

[Titan]

If you haven't done much activity in recent months, remember to take it slow at first. Warmup, stretch, workout, and cool down. The workout part shouldn't take more than 15-20 minutes of serious exertion if you are lifting but maybe 1 hour all told. And if you are lifting, I recommend doing 10-15 minutes of light cardio cooldown after every time to flush lactic acid or you will be much more sore the next day.

Don't overtrain. Especially when starting. This is where having a plan helps. Just do sets and reps to use your muscles until you build up to where you are comfortable.

From a motivational standpoint, it helps to have a written plan on paper and you just go do it. Lift like 2-3 days a week and fit cardio on days in-between. I think it's better to spend your motivation working out rather than trying to decide what to do. For this I recommend a trainer so you just get that plan. But most gyms have crappy trainers and plans to use the isolation machines. Ask somewhere here for a plan if you need a detailed one, or go find a real trainer. They may cost a couple hundred bucks but getting that plan could be worth it. Also spending the money could motivate you to stick with it.

 

[alkemyst]

for 'cardio' it's 20 mins once you are in the range. What kind of treadmill do you have access too. The best ones have programs that usually are pretty good. Start out at level 1 and shoot for 30-45 mins.

It will warm you up and cool you down if a good one automatically.

Many even have a pulse meter to see if you are going out of range. If you are going too slow, you aren't really working out....it's still something though. If you are going too fast you aren't going be be able to get the heart and lung benefit usually as you will burn out to fast or cause too much stress which can be dangerous for many.

 

[SociallyChallenged]

For cardio, it's ultimately what you're comfortable with. If 10 minutes at 6mph gasses you then you can start with that. If you can go 20 minutes, then that's great. You've just gotta gauge your workload based on how much you can take. If you're looking to train overall conditioning, you'll want to mix your intensity up. HIIT is good to get the higher intensity workouts in, while slower, longer stuff is better for oxidative capacity. Mix it up. Just make sure to ease into it.

And to make a point: alkemyst, your lungs don't adapt to exercise. Your cardiovascular system and muscle cells will, but your lungs absolutely do not.

 

[alkemyst]

yeah...oxidative! Engage the overtalk mode!! STAT!!!

so how does lung capacity work?

 

[rudeguy]

shut it akemyst...this is not a thread about lung capacity

I just recently quit smoking (for the 134th time), so 10 minutes at 2.5 gave me a challenge. I think it will be a lil easier if I start listening to something to distract me.

So just like weights, cardio should be varied too?

 

[SociallyChallenged]

shut it akemyst...this is not a thread about lung capacity

I just recently quit smoking (for the 134th time), so 10 minutes at 2.5 gave me a challenge. I think it will be a lil easier if I start listening to something to distract me.

So just like weights, cardio should be varied too?

Ah, I gotcha. Yeah, man, take it as you can. Smoking really messes with stuff so you'll have to start extra easy. You'll know the feeling between "challenging" and "unhealthily painful." Just be consistent.

Well, you can train different metabolic pathways. If you want to be in good shape overall, then it's good to train all three pathways. If you just want to improve your health, then varying cardio is less important. It's more important for being an athlete where all three pathways are used.

 

[rudeguy]

I'm not going to be playing sports, running or anything like that. I just want to look and feel better.

When I was into this before, the routine was:

stretch
5 mins of cardio
lift til your muscles died
nap

Now that I'm older, I know that cardio and food are more important.

 

[alkemyst]

shut it akemyst...this is not a thread about lung capacity

I just recently quit smoking (for the 134th time), so 10 minutes at 2.5 gave me a challenge. I think it will be a lil easier if I start listening to something to distract me.

So just like weights, cardio should be varied too?

dude I was replying to someone you probably will get bad advice from...go with what you want though.

I have drinked, smoked, etc...I have some age on me.

Go with the younguns though that don't drink, smoke, sportfuck.

I really don't care. I only responded since I was now quoted.

Enjoy metabolic pathways and the like.

 

[rudeguy]

look alke...as much as I like to pick on you, I know that you know more than me about this stuff. I do value your input, I just don't want you hijacking the thread. I'm serious about dropping this weight and getting back in shape. I'd take advice from Mr. Ed if I thought he could help me.

So give me your reco on what my workout plan should be knowing that:
1. I'm extremely out of shape currently
2. I have a bum knee and carpal. So squats are out and anything else that will make it so that I have to push with my wrist bent
3. I know how to lift. In high school I lifted every day. I have the basics, I just need some suggestions on routine
4. I'm humbling myself like hell to post here. I'm not used to being fat. I'm 31, 5.9 and 190. All my life have been between 155 and 165. That is my target.

 

[SociallyChallenged]

dude I was replying to someone you probably will get bad advice from...go with what you want though.

I have drinked, smoked, etc...I have some age on me.

Go with the younguns though that don't drink, smoke, sportfuck.

I really don't care. I only responded since I was now quoted.

Enjoy metabolic pathways and the like.

Lmao. Please tell me where I've given bad advice ever. I can back everything I've ever said with research. Everything I've said is endorsed by MD's, PhD's, and long-time coaches. In 3 months, I'll be graduating with my exercise biology degree and continuing onto physical therapy school. I know how the body words. My vocabulary is reasonable. Oxidative is a word you should know or should be able to break down. Oxi - oxygen. If you can't, then google it.

 

[Howard]

Lmao. Please tell me where I've given bad advice ever. I can back everything I've ever said with research. Everything I've said is endorsed by MD's, PhD's, and long-time coaches. In 3 months, I'll be graduating with my exercise biology degree and continuing onto physical therapy school. I know how the body words. My vocabulary is reasonable. Oxidative is a word you should know or should be able to break down. Oxi - oxygen. If you can't, then google it.

don't bother

 

[eits]

Lmao. Please tell me where I've given bad advice ever. I can back everything I've ever said with research. Everything I've said is endorsed by MD's, PhD's, and long-time coaches. In 3 months, I'll be graduating with my exercise biology degree and continuing onto physical therapy school. I know how the body words. My vocabulary is reasonable. Oxidative is a word you should know or should be able to break down. Oxi - oxygen. If you can't, then google it.

dude, it's alkemyst... forget about it.

 

[Red Dawn]

Lmao. Please tell me where I've given bad advice ever. I can back everything I've ever said with research. Everything I've said is endorsed by MD's, PhD's, and long-time coaches. In 3 months, I'll be graduating with my exercise biology degree and continuing onto physical therapy school. I know how the body words. My vocabulary is reasonable. Oxidative is a word you should know or should be able to break down. Oxi - oxygen. If you can't, then google it.

No need to defend yourself, nobody and I mean nobody takes alkemyst seriously, especially here in this forum.

 

[alkemyst]

screw the rest of the guys OP...I can't really reply anymore as one of those tools basically called my a N***r and simply replying got me an infraction.

It's cool, they are simply jealous that I do these things/have done these things I talk about and am just not a n00b at them.

You can pick you who want sound advice from, some greenling that read a couple books and is now trying to find every spot to regurgitate them or someone that's been there and done it.

I have had quite a few injuries...it's inevitable in pushing your body. The main thing to succeed though is to want to. It's going to suck and be a bit depressing at first, especially for an old lifter. You got to take it slow so you don't reinjure yourself and cause another setback.

I'd try to get to a sports orthopedic, I found the best one in my area and started my injury process over...I got really good results this time. I just finished my 6th week back after 4 years off. My lifts are increasing, I am pain free, I am running harder now (same pace/time, much more incline). A good sport doc is also going to know what types of braces/guards you can use and still perform. They got me into a DonJoy Arm guard, it's a great device that will let me set how far I want my arm to extend, but doesn't limit me too much on the rest. Unfortunately my biceps are now swelling enough on flex that it's bruising me a bit. Still better than not being able to train.

I don't pretend some crossfit or westside program is going to be the end all be all for everyone. I listen to what they are looking for and try to cater a program around that. That's the way things stick.

A bum knee makes things hard as that's your support. I don't know how limited you are but they have machines that are really good now for getting you impact-free like elliptical trainers, both upright and recumbent bikes, steppers....I'd start with one of these.

Shoot for 30mins at the best pace you can...you are going to have to get into that range of a steady 20mins at a decent pulse rate to improve well. Do brisk walk/slow walk if that's all you can do.

I'd find the grips/motions you can do without pain. Then try and look for exercises that keep you out of those motions. I am going to have to swap out skullcrushers and tricep pushdowns for dips. Dips don't hurt me, skullcrushers seem to directly target my injury.

Just don't get too caught up on things like not being able to do a squat, but leg presses work fine...moving weight will get you stronger, sometimes we can't do what's optimum.