A Cry for Help

[The Red Dragon]

Clenbuterol with someone with 155 systolic? :S

You were fired because a bad physical? That's so fucked up.

Do you have enough money stored up? If so invest in a gym with free weights, whatever time period you can afford, you need to increase insulin sensitivity through weight training...and you'll have access to those cardio machines. The faster you get weight training and cardio, the faster your results will come, the better your physical/social/psychological health...and the more money you'll have since you'll be doing things efficiently from the start.

Have you assessed yourself financially...how long you can survive on emergency savings?

I can see how your predicament is dire and difficult to escape (given energy levels and monetary resources) but you have to take action now before it lingers on. It'll be hard to be hired with decreasing physical health and decreasing funds...The way I see it objectively, you don't have a choice but to move now.

Fruits/veggies are pretty expensive (I forego them with results), I usualy aim for cheap/nutritious food like tuna, oatmeal (not sure how you'll respond to this), whey protein. Hmm I'm also wondering if low carb/ketogenics will be a danger since you're at higher risk of ketoacidosis...or is that for type I's?

Good luck man. Don't give up. Think about the gym, it might be the best investment you make...and I know its kinda sad that it costs a lot to live healthy. But if you do some research, put the necessary motivation (think about doing this for the sheer thrill of it, not a means to an end...although ultimately it is a means for an end), I'll have no doubt you'll succeed.

 

[KIAN]

Age: 30
Weight: 268
Height: 6'-1"

RMR: 2440

Welcome to EF mate

Since you have been diagnosed with high blood pressure, this is the first thing you need to address before you begin an exercise program. The following are some of the things you need to do:

• Smoking - you will need to quit
• Alcohol - eliminate or use it in moderation.
• Coffee - eliminate or use it in moderation
• Have a thorough look at the foods you eat and eliminate any which are high in sodium (ie: packaged meats, prepared meals).
• Reduce your weight (I'll get to that bit in a sec)

In order to make a significant change in your current physique, you will need to know what you are putting into your body in terms of protein, carbs, and fat. Keep a daily journal of these values for one week so that you can see exactly where your diet is letting you down. It is very important to do this or any attempts which you will make to lose weight will just be based on guesses and more likely to fail.

one gram or protein = 4 calories
one gram of carbs = 4 calories
one gram of fat = 9 calories

A reduction of 500 calories per day (3500 total calories over the span of one week) will result in the loss of one pound (minimum) in bodyweight per week. This can be achieved through reducing your caloric intake, increasing your level of physical activity, or both.

Your Resting Metabolic Rate is 2440 so this is the number you should be targeting. Your daily caloric intake should not excede this value if you wish to lose weight. Split up your meals into smaller portions spaced out throughout the day. Your protein intake level should be high, carb intake level should be low, and fat intake level low to moderate. The carbohydrates you consume should be low to moderate gycemic sources (ie: large flaked oats, whole grains, fruits and vegetables). Low Glycemic foods are ones which will take longer to digest, raise your blood sugar levels slowly, and will leave you feeling fuller for longer periods of time. This is also important since you have been diagnosed with Type II diabetes. You will want to keep your blood sugar level as normal as possible. If you are consuming highly processed foods or foods with a high sugar content then your blood sugar level will spike throughout the day and will contribute to your health concerns in addition to increasing your bodyfat composition.

Glycemic Foods Database

Your protein should be at a level of one gram per pound of lean body mass. If you are able to, purchase a protein supplement (whey isolate) and throw some fruit into it (hopefully this will help you over your problem with fruit) and mix it in a blender with some water. Add some ice if you wish and make a nutritious smoothie.

Try to keep your fat intake to under 60 grams per day. Limit your consumption of saturated fats and avoid trans and hydrogenated fats completely.

Drink plenty of water throughout the day to keep yourself properly hydrated.

Exercise: To lose bodyfat, you are going to have to increase your cardio activity and perform it at a high intensity level. BUT due to your current high blood pressure, you will want to ease yourself into this and judge your own performance. If you feel you can push yourself further, then do so ... just take it slow at first. Cycling will be your best form of cardio. When you are more comfortable you can introduce running into your cardio routine. Ideally, your cardio should be performed first thing in the morning for 30-60 minutes followed by a healthy breakfast (ie: oats, fruit, fresh juice, smoothie). Try to perform cardio activity atleast 4x per week, if you can manage that.

To help retain and define the mass which you currently have, you should also set up a weight training program for yourself. Again, easy yourself into this and pace yourself. Your workout should last no longer than one hour. Below is a possible routine for you:


Training Program First Month

Training split 1 on, 1 off

Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/abs
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/abs
Day 8: Rest


You will also find that once you get a better eating routine in place with a solid workout program, your sleeping patterns will become more stable and you will be able to get the rest your body requires.

Supplements: If you are going to use any supplements to help you with your diet, then just stick to a quality protein powder (make sure it is not a protein/weight gain powder). Read the labels before you buy.

DO NOT purchase or use any thermogenic type supplements (ie: Clenbuterol) as they should not be used by anyone with high blood pressure.


Since you said you have been viewing the boards for 3 years, I am guessing that your motivation is practically zero, otherwise you would have been using some of the great information on EF. I know it can be hard to start something and when other things in your life don't go your way then it just makes it more difficult. But you are going to have to take the first step. As was already mentioned, you have plenty of free time now so you might as well start looking after number one. Once you start feeling better about yourself and the way you look, the other things will start to fall back into place.

If you need some motivation, have a look at this thread:

http://www.elitefitness.com/forum/showthread.php?t=405662

Have a good laugh at what you see but relise that it is possible to make significant changes to your physique. It does take time and alot of hard work but you can do it too.

Keep posting questions here and educate yourself as much as you can. I hope to see you post a similar thread to the one above in a few months from now so that we can have a laugh and see the results of all your hard work.

Keep your chin up 30andGettingSlimmerAndStartingToLiveAgain

_____________________

KP -- Fitness Basics

 

[pintoca]

Kian, I'll get you later for this post man. Outstanding.

 

[The Red Dragon]

Keep in mind that this may be a huge change in lifestyle...but trust me, it becomes second nature when you get into it. It just requires that you take that first step in initiating it...after that its easy. Shit...I followed a diet that involved less than 50 g of carbs a day and I was just sucking down whey, flax oil, tuna, chicken breast and brocolli every fucking day...but it felt normal throughout the time I was doing it. Like I haven't felt like I made a huge change at all...but I'm glad I did get into this lifestyle, and I'm sure you'll be thanking yourself everyday for having initiating this.

 

[HiDnGoD]

I feel you Bro. I'm 42. Diabetes Mellitus (typeII), I have sleep apnea & I weighed 280 lbs at 5'9" when I became diabetic 7 yrs ago.
I've been working out for 12 years & never really made any gains until I went to my doc 4 yrs ago about diminished sex drive & lack of energy. It was found I have low Test levels. When I started supplementing I actually started making gains. My levels are still low normal, but I feel much better.
There are proven correlations between low test, diabetes, sleep apnea & some type of depression.
Just realize you're not alone & a lot of us here can empathize. When you do the exercises mentioned above, realize it will take time for some improvements to be noticeable. Others will happen faster. Everyone's physiology is different so your results may be different.
You're still young so, don't despair, 6 months or a year from now you'll be helping some other noob.
Any questions, feel free to contact me. Good luck.
Oh, don't let anyone interfere with your program. This is your life & your future, not theirs.

 

[wallcrawler]

You can do it, bro! This site can help!

 

[Childish///AMG]

Wow, you guys gave some "Good" advice. Today is the day to start
a healthy eating, exercise, spiritual way of life. I work in the OR, and I can't
count the number of amputations and such I have been involved with
due to individuals not being complient with their diagnoses.

Read this board everyday and just take it one day at a time. You due have the fact that you are only 30, so you do have the time to recover. Our
thoughts are with you.

 

[HiDnGoD]

Kian's post was excellent, but one thing you should watch out for, being diabetic, don't OVER do it with the fruit.If you feel you need the fruit, take whole fruit's (for the fiber) rather than juice. The juice will have vitamins etc, but the fiber helps with digestion.
A few things I didn't mention. I was on 20 mg Glyburide pd, & 1000 mg Metformin pd.
I have a CPAP. I'm on Test. & I do 5 hrs cardio per week & 3 hrs weights.
I've been able to drop down to 2.5 mg Glyburide every 1 1/2 days.
It's hard to say which treatment has helped the most, but my greatest success has been my attitude.
Still have to work on my weight, but it's coming slowly. My exercise comes before anything else. My family knows this & my work. & my wife is finally coming on board with the food.
You may be able to lose fast, or you may be slow. Remember, even if it takes 2 yrs, In 2 yrs you'll be in better shape than when you started.

 

[EnderJE]

I mean this is the nicest possible way...but that's your first post and you haven't responded to any of the following posts give you advice?

 

[newbiebynature]

lol i dont think hes ever coming bhack