I am a Fat Bastard and want to change!

[Sydneyboy]

Hi everyone,

I am new here and would like to intoduce myself. I am 27 years old and live in Sydney Australia. My stats are 5'10'' tall, 112 kgs(246 pounds) and a 47'' waist(way too fat).

I am just starting training and dieting again after a long layoff from a severe knee injury and further complications from blood clots.

My goal is to weigh 85 kilograms(187 pounds) and have a waist measurement of 32'' or less. These are big goals i know!

I am to start dieting and training tomorrow the 14/9/2003. Each bodypart will be worked once every 5 days except legs as i am still rehabbing the knee and cannot walk fast on the knee let alone lift any weights(that will come later). Cardio will involve swimming and stationery bike training which should be adequate.

I hope that i can provide positive input for others and others can help me out as well. I will create a new post where i will list my diet and training.

Sorry about the length of this post.Thank you all for reading!

Sydneyboy

 

[ProteinFiend]

It sound like a very attainable goal with a strict diet.

Bike training isn't going to be as crucial as your diet. Your diet should be well balanced and low calorie. Try 2,500 calories per day.. and adjust this (its 10x your bw in pounds) every 3-4 weeks. Make sure to keep your carbs in check, as they can easily be over done. Lay off the simple sugars, bad fats (trans, hydro, sat), and make sure you get enough protein. 1/3 Fat 1/3 Carb and 1/3 Protein is a good way to start.

Do a search on glycemic index.

Training should consist of lifting heavy, but not to failure. Each body part once a week might be better.

Walking is very good for fat loss also. maybe 30-45min 3-4x a week.

 

[Sydneyboy]

Thanks for the reply Proteinfiend. Yes i agree. the diet will be the crucial part as in any bodybuilding pursuit. As for cardio, walking for long distances or time is not really appropriate until my knee gets much stronger. I will keep everyone updated. I would appreciate more replies if viable. Thanks.

 

[Sydneyboy]

I am bumping this up for more input! Please everyone.

 

[Lao Tzu]

even though low carb is currently in vogue i'm losing pretty good on a low fat regimin. my caloric intake is about 20/25/55 p/f/c, (im thinking of shifting it to 25/25/50) i'm eating about 2800 calories a day and doing about 50 min on the stationary bike 4-5 days a week and training another 1.5 hours a week with weights. I've lost about 31 lbs and 5 in. on my waist in the last 3 months doing this.

i ballooned up to 302 by mid june , i'm at 269 last time i checked. my goal, i guess, is 230 if possible. at 230 id be at about 13% bf.

i'm sure the weight loss will level off well before that though. which sucks.

 

[Naeem]

Just read this site like crazy. I remember when I started, like you I felt I was grossly overweight. 230 pounds 30% bf I just started reading like a maniac. I spent months reading everything I could get my hands on on this board.

17-19% bodyfat and dropping fast. 10 months of training so far. Plus injuries (non workout related) in between. This site has been a godsend for me.

 

[Sydneyboy]

Thanks nordstrom and Naeem for your replies. Any encouragement is most welcome! I will probably run a low carb diet as i done a couple of years ago with great success. I will see how i go and adjust as i go along. I will probably annoy the hell out of everyone on this board with my questions and asking for help at many times.

 

[faller]

Personally, I recomend moderate carbs. As was mentioned, too much isn't good. I was low carb for almost a year and didn't progress at all! When I started I was 275lbs at 6'0" and was benching 75lbs! (really). I got down to about 160 at one point (wasn't very strong obviously) and am now about 225lbs, *around* 10% bf and bench 200 regularly. If nothing else, don't take things to extreme. I think that hurt me more than anything else. I did way too much working out, eating way too little, eating way too much etc...The group here is great for help, so just ask if you need something!

 

[GodOfThunder]

I am proud of you bro. Two years ago I was 252 at 5'7. Now I'm at 190. It has been a long hard road but its worth every step. Most people in your position just give up but you are ready to go the distance, so good luck on your journey. No one is going to help you or hold you accountable but yourself so be ready. My advice to you is start off slow, and work your way into a fitness lifestyle.

As far as what to eat, I would say the most important thing is how much you eat. If you consume less calories than you burn you WILL lose weight. There are effective ways to manipulate your macronutrients for optimal fat burning but the most important thing is DON'T EAT SO MUCH.

As far as training goes, lift heavy. Swim. Realize that more crunches will not bring out your abs; six packs are made in the kitchen not the weight room. Get a jump rope, It burns 3X as many calories as jogging. Also, Get a cheap little MP3 player, cardio is so much easier to music.

The best of luck to you luck bro, I really hope you make it.

 

[chewyxrage]

...

I agree with you there on the MP3 player, if I didn't have mine I would be bored outta my mind do cardio.

Jumping rope burns 3x as many calories as jogging? Sweet jesus.....I need to get me one.

Good luck Sydney-

Chewy