Help is needed Badly!

[The Hermit]

I just turned 39 in November and I am a fat slob . I have had a heart attack last year in October . The doctor gave me the go ahead to exercise and diet but I don't know where to start . I am about 5'10 320 lbs and most of it is im my gut . I stared working out at the YMCA three days a week to get active again . I want to look good for myself and not anybody else . I am a single guy that has been lonely and never been on much dates since I put the pounds on . I want to diet but people tell me I am too old to start fresh and look good again . I say the hell with them and I want to do it for myself . I really want to do it this time . I have thought of suicide to end it all but that is just plain stupidness and I don't think I could ever do that to myself . Can someone help me out where to start and what to do . I know nothing about calorie intake and all the terms used . I don't even know if this is the right spot to post this . If it is I am sorry for posting it here . If there is anybody to take a kind gentle person under there wing and help me out I would worship the ground you walk on ... Thank you for your time to reading my post... The Hermit

 

[hawaii50]

Hey! You've already made the first step. Asking for help Its really good that you've already started lifting and starting to live healthier. And don't listen to what anybody else says. Trust me, I used to be HUGE! All through highschool i was 5'6" and 230-240lbs. Around 35-40% BF. Just take what everyone else says and use it to fuel yourself!

First things first, start reading posts in the this forum (diet forum) and read the FAQ's. If you don't understand something just ask, but make sure you've done some reading, as thats the only way to fully understand. And don't worry if you get confused. Diet was like a foreign language to me.. so don't fret.

Also, i don't know you're lifting history, i'll just assume you're new to it. Head on over to the Weightlifting forum and do the exact same thing. READ READ READ, and ask ?'s.

Everyone here will be glad to help you. Have fun!

Hawaii

 

[geauxmook]

Congrats on making the decision to make a change in your lifestyle and health. The only advice I can give you is to write your goals down and pursue them relentlessly.

There is a wealth of information on this website for you to read and utilize. Like Hawaii50 said, if you have questions just ask. We all had to start somewhere. It can get confusing sometimes but don't let it overwhelm you.

Being healthy/fit/inshape, whatever you want to call it, is actually pretty simple. Find a exercise and eating program that you feel comfortable following and stick to it. Don't weigh yourself daily/weekly. It will only frustrate you. The best measure of your progress is in the mirror. You WILL see change. That is when it becomes addictive and then you begin living for the change.

Good luck

 

[The Hermit]

Thanks you guys . I am at my last straw with this and I am going to do it this time . I need to find a good eating program because I hardly eat . I eat at least once a day maybe twice sometimes . I know it isn't enough but I just don't know how much or how little . I really can't go wild on food cause of my money allows me so much for a month and I can do exercising at any time of the day everyday . I just need the guildlines . I have been reading like crazy wanting to know everything . It isn't all going to come to me in one night . I get excited reading this stuff and smile cause I know one day I will reach my weight loss goal . But I do really need help like a kid needing to be shown how to tie a shoe kinda help . Thanks for listening guys

 

[hawaii50]

hermit,

glad you're so excited! i'll just give you a couple guidelines. DON'T eat any more junk food.. this includes sugary items, fast food, processed food, any kind of crap. I would definitely stay away from Diet Soda also! Drink tons and tons of water! i drink 2 gallons a day AT LEAST. Eat the food pyramid when you choose foods. You're gonna need carbs protein and GOOD fats. Just look at some of the bros diet posts and you'll see what i mean.

@ 320lbs. your maintenance calories is 3500-4000 per day, guessing you have an average metabolism. Maintenance meaning that you won't gain any fat, nor lose any. You want to be at maintenance or slightly lower, so when you lift, you put your body in a deficit of calories-- hence you burn more than you intake. If you intake too Little for your body, your body goes into "starvation mode" which is probably what you're in right now; meaning your body is conserving EVERYTHING it can, instead of using it for fuel.
You'll also need to be eating 6-7 small meals a day, to keep your metabolim going... i know it sounds strange, but thats how it works.

One other thing.. i know i'm forgetting TONS of stuff, forgive me.. its late i work overnights anyways, do CARDIO!!! Now, you don't have to run, you just need your heartrate up. So if you can walk/powerwalk and it does it for ya, great! Cardio on an empty stomach in the morning is the BEST. 30-45 minutes 3-5x a week will work miracles providing you eat right!

I know i'm forgetting soo much, its all flowing in my head, i just can't focus right now. Anyways, just keep reading and asking!

Hawaii

 

[CrazyK]

I say just eat 10x your bodyweight in calories until you've reached a weight where you are satisfied to be at. Make your diet is 30% carbs, 30% fats, and 40% proteins. Get protein in every meal. See, as you lose weight, you'll keep lowering the cals(10x body weight always). Lift hard and heavy, and get some cardio in, 3-4x a week. Try to fit those cardio days on your off days when you are not lifting, this way you are always getting exercise everyday, and you can give full energy to the weights on weight lifting days.

 

[hawaii50]

I say just eat 10x your bodyweight in calories until you've reached a weight where you are satisfied to be at. Make your diet is 30% carbs, 30% fats, and 40% proteins. Get protein in every meal. See, as you lose weight, you'll keep lowering the cals(10x body weight always). Lift hard and heavy, and get some cardio in, 3-4x a week. Try to fit those cardio days on your off days when you are not lifting, this way you are always getting exercise everyday, and you can give full energy to the weights on weight lifting days.

i would say 12x bodyweight until his body gets used to not intaking as much.. i myself.. and alot of others who were really overweight have a lot of trouble getting used to not eating as much. Then after he adjusts cut it down to 10 or so.

As for cardio on off days? I say just do it 3-5x a week in the morning on an empty stomach, and lift at night. It won't hinder his energy. he said he could lift anytime.

Hawaii

 

[sublime35]

I say just eat 10x your bodyweight in calories until you've reached a weight where you are satisfied to be at. Make your diet is 30% carbs, 30% fats, and 40% proteins. Get protein in every meal. See, as you lose weight, you'll keep lowering the cals(10x body weight always). Lift hard and heavy, and get some cardio in, 3-4x a week. Try to fit those cardio days on your off days when you are not lifting, this way you are always getting exercise everyday, and you can give full energy to the weights on weight lifting days.

Is that possible??? LOL

 

[The Hermit]

Thank you soooooo much sublime35 and hawaii50 I will start walking on an empty stomach 30-45 mins 4-5 days a week and I will read some diets other people have going for them . Hawaii50 I gave you some karma cause you are the only person in my life that has stopped and really listened to my needs and life pain . If there is anything you have left out you can always come back to my thread and help . This is the answers I have been waiting for for along time . Now when you guys say Make your diet is 30% carbs, 30% fats, and 40% proteins . How do I know how much is 30% carbs or % of fats and proteins. How do I meassure this to what I am eating ? This is where I get confused .
Thanks again guys

 

[sublime35]

It means that 30 % of your calories are carbs and fats and 40% are proteins. So you have to add your grams of fat you at for the day and times it by 9. then add your carbs up and times by 4 and the same for your proteins. So for example, say this is what i ate all day:

1c oatmeal(raw oats) 54g C 8g P 6g F 300cals
2 eggs 2g C 12g P 9g F 140 Cals
1 chicken breast 0g C 41g P 1g F 170 cals
1 cup brocolli 4g C 2g P 0g F 25 cals

so i would have 60 G carbs 63 g prot. 16g Fat 635 cals
60g carbs x 4 = 240 cals from carbs. Then divide 240 by 635 = .377 or 37.7(38) %
63g prot. x 4 = 252 cals from prot. Then divide 252 by 635 = .396 or 39.6(40) %
16g fat x 9 = 144 cals from fat. Then divide 144 by 635 = .22 or 22 %
so your see it comes out to 100 %. So thats all you have to do, just take everything you eat for the day and write down your gm's of carbs, protien, and fat. so lets say you decide to eat 4000 cals a day then you will eat 400gms of prot., 300gms of carbs, and 133 gms of fat. Hope that helps some.