progress back too it
First of the year I started a new life. It is not a resolution it is a new life/ Threw out all the junk food and went shopping. I am five foot nine inches tall and coming close to 300 pounds. [287] Something had to be done my doctor said that I need to stop eating for enjoyment and eat to survive. I have been eating junk and tons of it an average of 3500 calories.
First step cutting calories to 1800 I plan on eating almost the same foods day in and day out I plan on posting my food journal here on lockflow
Second step getting active.
This work out is going to be doing it 3 times a week with class and cardio on off days
10 min cardio
Weighted Ab Crunches
Squats
Bench Press
Lat Pulldowns
Upright Rows
Incline Pushdown
Curls
15 min cardio
http://WWW.Karatemma.com
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http://www.freedieting.com/tools/calorie_calculator.htm
1800 is a little extreme.
Around 2400 would probably be best. If you only ate 1800 you would be burning fat and lean mass, and you really only want to burn the fat. 2200 calories at a minimum. This will also make your new lifestyle easier to maintain! :)
If I can make a suggestion, divide the meals up into 6 seperate 400 calorie ones. That is exactly what I am doing right now. I was 278 and I am down to 225 right now, and I'm trying to get down to 185 or so. Good luck dude! I'm pulling for you!
http://www.freedieting.com/tools/calorie_calculator.htm1800 is a little extreme.
Around 2400 would probably be best. If you only ate 1800 you would be burning fat and lean mass, and you really only want to burn the fat. 2200 calories at a minimum. This will also make your new lifestyle easier to maintain! :)If I can make a suggestion, divide the meals up into 6 seperate 400 calorie ones. That is exactly what I am doing right now. I was 278 and I am down to 225 right now, and I'm trying to get down to 185 or so. Good luck dude! I'm pulling for you!
fantastic advice!
24 wins! Dominic Cruz better watch out!
O dang please keep us updated, my husband is in your same boat but for him its more he can't do all the fun things I want to do like hiking, scuba, rock climing and Kite boarding because of his size. If this works for you I'll have him mirror you in your diet.
GOOD LUCK and good for you!!!!! Way to take control of your life, stick with it!!!! I understand that food is the best but after the first few weeks you stop craving the bad stuff :D its the first few weeks that REALLY REALLY SUCK!!!
Again good luck and keep us updated
http://www.freedieting.com/tools/calorie_calculator.htm1800 is a little extreme.
Around 2400 would probably be best. If you only ate 1800 you would be burning fat and lean mass, and you really only want to burn the fat. 2200 calories at a minimum. This will also make your new lifestyle easier to maintain! :)If I can make a suggestion, divide the meals up into 6 seperate 400 calorie ones. That is exactly what I am doing right now. I was 278 and I am down to 225 right now, and I'm trying to get down to 185 or so. Good luck dude! I'm pulling for you!
Thanks for the link and the info
I have to say Congrats to you on making the choice to improve your health and overall fitness. I have been where you are, I was at one point 343lbs. And now I'm at 268lbs, and still dropping every week and I can say that this thing is alot of work but easier then you think it will be.
Let me give you some advice, and free advice is worth what it costs but man you are sitting yourself up to fail here.
1800 calories is WAY too extreme! A normal man eats at least 2000 and what you are planning will only slow your matabolism and make you gain more weight.
You need to take the weight off SLOWLY it's better to burn it off then starve it off. 1-3lbs a week at most!
You will get alot of people on here that with the best of intentions will tell you to checkout this & that...most of which is for athletes and guys that have a base level of fitness. (Crossfit,Ross,etc..)
You need to start slow and do this thing right, seek out people in your area that will give you the tools you need to build a good base understanding of your body.
Remember this if anything...You are not to Diet.
Diets end.
What you are looking for here is a lifestyle change, don't eat any anything or in any manner that you are not willing to keep up with for your entire life.
If you keep sensable about this thing then you will be more able to get where you want to go. Don't chuck the choclate bars yet, and don't jump on the treadmill and try to run the 5k just yet. (you can eat like anybody else in time, and that 5k thing is useless but in time "Do"able if you want)
I am sending you a friend request, I would be more then happy to go over some numbers with you and share some resource materials. Like I said, I've been where you are, hell I was worse.
I would be more then happy to help you in any way that I can. I'm still learning everyday.
Right off I will tell you that you will need to invest some money in yourself, what you will pay in fitness will pale in comparison to what you will pay in doctor bills when you get older and have lived a life of not taking care of your body. (but it won't be much starting off)
Start off by checking out a few books. These are cheap..you can rent them at most Library's or get them off ebay for next to nothin.
1.) Body for Life- Bill Phillips This will talk to you about how to look at what your doing and where to start. This is a great book for someone just starting to change their life and get fit.
2.) YOU: On a Diet- Mamet Oz I am not a fan of Oprah. But this guy and other doctor wrote this book and it basically tells you in SIMPLE terms what does what in your body. And how you work.
3.) The Truth-Frank Sepe I just got this book, but after reading some of it I can say that this guy is a no B.S. approch to fitness. He will show you how to do the hard work and not lie to you about the expectations.
These are great resoures to start with. Good luck to you.
BTW...I have a simple weightloss formula for you. There is alot more to this but this is a basic school of thought.
There are roughly 3200 calories in one pound.
In order to lose one pound a week...you can either do this:
Reduce your caloric intake by 500 calories a day. (Starve it off)
Increase your activity level to burn off 500 calories a day. (Burn it off)
You do both and you will lose at least 2lbs a week by sheer math. But thanks to the Metabolic effect..it will be more like 3-4. :wink:
Remember that "calorie" is a measurement of energy. (or heat)
It is the amount of energy it takes to heat 1 gram of water 1 degree C.
Your body just sitting there doing nothing but lookin on lockflow will burn about 37-40 calories (in average) just trying to keep your body heat at a regular 98. whatever...... and keep you breathing. SO...
To maintain "Any" weight..a good "rule of the wrist" is this.
10 calories per pound. So a 200lb guy or gal needs to eat about 2000 calories a day to stay 200 lbs and not do nothing but breath and look at lockflow. :wink:
An Active guy/gal will need more.
So the more you work, the more you can eat..(but do it clean)
I eat about every three hours. 2500-2700 calories a day. Drink a gallon of water at least, and not consume a daily Fat intake Greater then 86g a day.
Man, I love this place.
The people on here are awesome.
-Marshal
Man, I love this place.The people on here are awesome.
+1
Just like Jhamilton said, I highly reccomend the "Body for Life" approach. You get to eat 6 times a day, (you always feel full, not overstuffed, but it keeps your metabolism up) and the workout plan is really effective too, and and doesn't have you in the weight room for hours and hours a day.
since nutrition advice is being given out, :D
Im about 200 lbs now, 194 when on 2 a days, but im thinking of dropping to 185. Im not fat at all, but not superlean either. my abs dont show. I dont wanna increase exercise, beacause i already do 6 days a week (weight training, jogging, sprinting, intervals, jiu jitsu, wrestling, boxing, etc) typical fighter lifestyle.
I eat really healthy many small meals (based on abs diet, body for life, southbeach diet) but i think my problem in getting lean is just too many calories (even though theyre good calories) but i dont wanna drop calories too much because i need to fuel my workouts.
Any advice anyone could give would be greatly appreciated
btw, onnly supps i take are, multi-vitamin, whey protein, fish oil, and soemtimes greens powder.
How tall and how old are you?
Jhamilton -
Thanks for all that info. I'll echo and support a little...
1) If you want to lose weight as part of a new lifestyle, "Body for Life" is a must have! It's NOT a diet or a fad. It's re-learning how to eat right and exercise like we're supposed to. The most important thing that I learned from that book is to plan. You can have all the expectations you want, but if you don't plan for eating right you just won't do it. Consistent weekly (or daily) planning is 95% of losing weight and keeping it off.
2) Dr. Oz is awesome. He spoke at my company earlier in 2007, and he has such a great way of explaining things so that it makes complete sense.
One of the most interesting things I've learned from any book (don't remember the name...Fountain of Youth something something) was to make gradual changes that don't completely disrupt your lifestyle. It's just too hard on you both physically and mentally to change everything at once. You will go through withdrawals, so make sure you limit what you are having withdrawals from. If you are a huge pastry and soft drink fan, then limit (not cut) soft drinks, and then after you mentally stabilize from the loss start working on those pastries. It goes beyond habit. You've spent years re-wiring your entire body to thrive on junk food. Eliminating it all at once will force your body to react the same way a junkie reacts when you take away their drugs. It's physical just as much as mental.
Dude, you will get all the support you need from me and anyone else out there. These are just my $.02 :wink: Please keep us informed!
"Modern day warrior - mean, mean stride
Today's Tom Sawyer - mean, mean Pride"
- Rush, Tom Sawyer
Something that's helped me has been the Bodyspace site run by bodybuilding.com. Yeah, a lot more meatheads than we probably would like to deal with, but the charts, graphs and goal setting options the site has are GREAT for getting small goals going.
bodyspace.bodybuilding.com
How tall and how old are you?
Jason Hill, good luck man. cut down from 265 to 200 lbs. 2 years ago,by changing my lifestyle. train hard eat right. Look up the ABS diet (12 power foods) and Southbeach diet. Those are what i followed to lose weight.
Hermes, Im 6'3" 30 yrs old, and am 200 lbs right now. Ive cut to 185 for fights before (dehydrating), i feel good at that weight. I just cant seem to get that last 10 lbs off to walk at 185.
Ooooh Ooooh!! One more Body for Life thing.....
Okay, so you stick with the plan for 6 days, and you get a free day.....eat whatever you want! And, there's no catch! There's no "Eat as much pizza as you like, as long as it's one slice with no cheese!" No, seriously...it's a FREE day :D
So, after my first week, I was sooooo looking forward to that free day. I was planning to go to Waffle House for breakfast (All Star Special....my favorite), eat an entire pizza for dinner, and fit in a dozen donuts somewhere in between. But, after eating well and clean for 6 days, I just could not fit all that junk in my body. I couldn't finish my All Star Special, I ate about 3 donuts, and at half a pizza. That's still a lot of food, but not nearly as much as I "wanted." And, in a normal week, I would have eaten all of that and more during the course of a week. So, I still lost 4 pounds that first week, I was never hungry, and after my free day I just wanted to go back to fish and vegetables and water. :lol: :lol:
The only reason I'm still the same weight is because I stopped planning. When I don't plan, I go out to eat. When I go out to eat, I eat like crap. But, I did lose 20 pounds in about 6 weeks before I got lazy.
Oh, if you do get the Body for Life book, pick up Eating for Life also. You'll never run out of variety.
"Modern day warrior - mean, mean stride
Today's Tom Sawyer - mean, mean Pride"
- Rush, Tom Sawyer
Dude, good for you! I did it. When I started grappling/MMA I was about 280lbs and now fight at a very comfortable 205lbs, walk around at about 210lbs. (Back up to 218 after Xmas and New Years), planning to try and walk around at 195 and fight at 185!
Man, once its all done, you will feel so much better. You will be so light on your feet for your size. You will not be as hot, you won't sweat as much just during the day. You will love it!
All the best to you my friend.....and please post on lockflow, if not just to let us know how you are doing, but definitely for support, if and when you need it!
Several little things you can do that will help you lose dramatic weight if I may suggest:
1. Get more sleep. (At least 8 hrs a day)
2. No more sodas.
3. No more alchohol.
4. Replace soda and alchohol with water and tea.
5. Replace all your white bread (ex. pasta, bread, bagel, etc.) with wheat.
Good luck. We are all rooting for you.
"Boxing is a contest of character and ingenuity. The boxer with more will, determination, desire, and intelligence is always the one who comes out the victor.?-Cus D'Amato
Alright, I plugged your stuff into the calculator. You should be eating between 2561 and 1921 calories. I suggest going with the 2500 at first (I don't know what you have been eating. Clearly you did a great job so far.) and then tapering it off and see if that helps get rid of the last ten. Keep it clean as possible of course. Also, you might try throwing some black coffee in there, as the caffiene artifically raises your heart rate for about 45 minutes, burning a few extra calroies for the hell of it. But I'm no expert at the last 10 pounds, I can't wait till I get to that point. I just figure they are like the rest of the weight, just maybe a little more stubborn because your body is seeking equilibrium.
If you are going to walk at 185, are you going to fight at 170? Dammit, I was trying to get down to 185 and cut to 170 so I didn't have to fight tall people. *grumbles* Guess I will just have to fight at lightweight! :)
There are so many great things to repond to here...
Well schmoo is right, I did forget that rule number two is:
Be Patient. Remeber you didn't put the weight on quickly..It won't be coming off quickly.
I am reminded of a line from prozac nation, when asked how it is she got better/well. She answered..."Slowly...then suddenly"
I hate to compare the two but coming off of junk food and fat must be alot like coming off of crack. When you Detox, you will notice that you aren't the same.
I used to love soda..now I hate it. Was addicted to Dorritos, could eat a whole Super bag watching TV. Now I hate the smell and think they taste at best...ok. I actually perfer the baked version now, even on my "Cheat Day"
As for the "Free day" there is alot of study nutrionaly on the value of feasting once a week.
Your body is Incredably adaptable.
If you do any excercise for too long, it will get used to it and it won't be as effective over time because your body will learn to do more with less.
this is one of the reasons we (Mankind) are ruling the world over any other animal. Higher intelligence and adaptability.
Like Excercise, your body will go used to the food you eat. So it is good on a weekly basis to shock your system and go back to eating one of your 3500 calorie days.
Like a few of the Lockflows have said...there is no "Catch" to it. If your want to go to Wendy's or Fat burger and get the "Baconator" or "Monster Style" then hell get two or three. Go nuts! Have fries with that! If you can fit it..a shake..then defile yourself on the other five meals of your day.
(If you can)
Eat a whole pizza and down a six pack. I promise you this will only help you lose weight. Eat a cake and cut a slice for me while your at it!
the point is to show your body that it isn't staving so it will keep burning the rest of the week. And you will start to notice that what you craved so bad..isn't what you crave anymore. You have Detoxed.
Here is the hard truth...your body will always be trying to store what you eat and burn less as you excercise. It dosen't know any better it thinks you are still hunting buffalo on the praire and it belives it's doing it for your own good. You will always be needing to up your workout and tinker with your diet to keep "Fooling" your body into growing.
You are alive right now beacuse your ancestors were the strongest, and their bodies did this. They outlasted when the hunting seasons were lean.
One last thing:
Rule Three. Be kind to yourself.
Getting in shape is IMO the purest version of self love. You are caring about yourself and your family by being healthy and fit to stick around in this life a little bit longer.
If you love you spouse, your kids, all the people that count on you to come home everyday. If you do this for no other reason, then do it for the person they love...YOU.
As sure as I am sitting here staring at my screensaver of Gina Carrano, you will find donuts or a burger in your mouth on a day that isn't "Free"
SO WHAT!
Consistancy is the key to this thing. If you do the right thing more often then you do the wrong you will be fine. But don't ever beat yourself up for it. If you wouldn't be cruel or starve a stranger then why would you do that to yourself?!?
As I said, don't be any harder on yourself then you would be to a stranger on the street. Stop looking at magazines and movie stars as role models for what you wanna looklike. Those are illusons..they are not real. (Computer generated most times)
Your weight didn't happen suddenly, it won't fix itself suddenly.
Shake hands with yourself.
Your body and your fat isn't the enemy. Your body is your friend, all be it misguided. It thinks it's doing you a favor. Nobody gave it the Memo..it thinks that if it wants a chicken you still have to chase it down and kill it. It dosen't know that all it has to do is drive up to a window and get a whole bucket from some teenager. :lol:
Get excited! Your about to have a near life experience. I hate to rip off Tyler Durden here but, "Self improvement is masterbation."
You need to empty your cup..destroy the negative you that made you fat.
and be pround of the person you truely are.
Anyway..I gota get to the gym.
all this has got to be the most inspirational stuff on a forum ive seen in a long time, Lockflow is the shiznit! Good luck to all that decide to change for the better...! Group hug! lol jk :wink: :D
Thanks everyone there is some really good stuff in this thread!!!! Also it clears up a few things that I didn't know. I'll defiantly be picking up a few books that Jhamilton recommended
Thanks everyone there is some really good stuff in this thread!!!! Also it clears up a few things that I didn't know. I'll defiantly be picking up a few books that Jhamilton recommended
Thanks Cat!....although I don't know what you may need them for?
You are clearly in awesome shape.
Here are few more if anybody watns something a little more advanced.
The body you want in the time you have--Matt Murphy I work alot, and am probly one of the most buisiest guys anybody may know. This taught me how to get a workout in in as little as 15 min if I have to.
The Testosterone Advantage plan--Lou Schuler This is one that is strictly for the guys.This teaches you to workout like a man..get out of that Cardio Kickboxing class and stop embarassing yourself!!!
The ABS diet--David Zincenko Good for getting lean.
Eat This, Not that-- David Zinczenko-- Hey you like fast food? This book is a MUST have. Will make eating out easier.
YOU: the owners Manual--Mahmet OZ Great starter book, absolute essential companion to the other one.
Lastly...Built for Sex--Scott Hays--Ever heard the Term "Sex Machine?" This book shows you how to build one :wink:
Using excercise and nutrition. of course.
Hope this helps everybody..let me know how it all goes.
My wife recently bought a copy of the book "Skinny Bitch". I needed some reading material for the john one day, so I started reading it. Read that book. It will help you loose hella weight. They have all kinds of good information about what kind of foods you need to eat. Just don't read the chapter about meat (trust me).
Good luck to everyone who posted a plan on here and don't forget the small stuff.
Take the stairs.
First off HOLY COW THIS place is the best thanks for the support.
OK here goes again I do not have much time I am at work. This is the meal plan I have set up for the most part.
AM 2 egg whites folded, 1 piece lean ham, 1 slice of whole wheat toast and a fruit. About 500 Calories
AM2 Bag of grapes 50 calories or bag of cucumber slices 16 calories
Lunch 1 can of tuna with 1 table spoon of muster or light mayo, 1 pcie whole wheat toast, 1 cup of cucumber, 10 olives, 14 baby carrots About 500 Calories
PM1 fruit
I am planning on keeping this the same for 6 weeks I am taking a one a day and some ginkgo
Dinner
What ever the wife fixed for the night. This in my problem meal.
I drink a ton of water a day and try to stick to one diet mt dew a day have to have my caffeine
**** one day a week I get to CHEAT************ you have to look forward to something.
Thanks a gain and stay on my ASS to keep at it Support at home is shall we say weak
http://WWW.Karatemma.com
Created by MyFitnessPal.co
I am 5'9" and 31 years old.
Phhoto below if you dare
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Scarry as hell ant it
Thanks again
http://WWW.Karatemma.com
Created by MyFitnessPal.co
One last post b4 bed
I have been enter in to the local Bettr Body Challange It is some what like the biggest loser on a city level. It starts the 17 so after that I is full speed ahead
Bty 280 tonight.
Thanks again you guys and gals ROCK
http://WWW.Karatemma.com
Created by MyFitnessPal.co
I am 5'9" and 31 years old.
Phhoto below if you dare
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Thanks again
Brutha...
I can think of a few core strengthening exercises
using that swivel chair next to the fridge.
Some dips,push ups, balance etc.
Even the fridge.
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Nice good luck! you should post a photo of yourself so we can do a Before/After pic.