I'm way too fat guys, looking for help

[BlackWS602]

Ok guys i'm about 5'11 and 285 pounds. I look at pics of myself and get disgusted. I hear something about a keto diet that should drop down fat pretty quickly. can someone help me out with this? maybe set me up a strict diet and exercise program i can follow.

 

[Babyfaced Assassin]

diets should take second precedence over excercise
if you're not involved in a good excercise program than start with that first
as for keto diets, yes they will make you lose weight but so will any good diet where you will create a caloric defecit. Don't do a keto diet if you feel it will be too hard for you otherwise you'll just get fed up and give up!
Do a diet that you feel you can live with for the rest of your life because it's a long haul not a quick fix, quick fixes rarely work and if they do they're never permanant.

Also don't go down the rapid weight loss rote, it's not the best idea, I lost alot of weight rapidly and i totally regret it, My metabolism was shot!

If you're totally new to the excercise and nutrition game, I reccomend you buy or borrow the book Body for Life by Bill Phillips (don't worry about all the supplement reccomendations)

Also make sure you're not eating sugars, processed and refined foods especially processed and refined carbs like white bread, bisquits, cookies, and cereals etc. Eat more veggies and natural low glycemic carbs like oatmeal but limit them too.

eat more protein
eat at least 4-6 small meals throughout the day as opposed to two or 3 large meals, this will keep your metabolism working plus help keep you satiated.

DRINK TONNES OF WATER!!!
I can't stress how important water is

For one week write down every thing you eat and then once you'ce done that get a book with calories listed in it and then see how many calories you're getting in. you'll probably find you'regetting more calories than you need.
a week after that (after reading more about nutrition and finding out what foods are good etc)
start making subtle changes to your diet, cutting your calories by around 500 calories max

Hope this helps

 

[BlkWS6]

Ah glad to see you decided to register over here BlackWS602! (I pm'ed you on LS1) If you arent looking to go keto I suggest you check out Hansel's diet plan. If you cant find it under search (which is limited now) just go through the pages and you will see it. It is a good moderate diet, and I see a lot of success with it. Welcome to the site!!!

And if you are looking for a great exercise program I suggest you check out Needsize's 5x5 sticky on the Training board, or any of the other stickies on that board. Im a BIG fan of the 5x5.

 

[Senior Woonaki]

ws6 = firebird correct... Just curious what year - i have a 99 SS that is badd@ss...

 

[mojokid]

diets should take second precedence over excercise
if you're not involved in a good excercise program than start with that first

I don't agree with that at all, if you are eating like shit
you can totally wipeout whatever gains you may achieve with exercise.

Focus should be put first on proper diet, learning about macronutrients and what kinds of foods and in what quantities
he needs to be eating to help his body burn fat.

If he does an hour of cardio only 30 minutes later to eat
McDonalds or something that's not helpful to his diet, it will totally wipe out gains ( potential fat loss ) and will discourage him even more that doing more exercise without proper diet is the way to go.

I never started to really lose and control my weight until I learned about proper nutrition, feeding my body what it needs and when it needs it.

Also the 'focus' of a keto diet is about reaching and maintaining ketosis, which can be done only with proper diet. People can enter keto with or without exercise, but the key is proper diet.

 

[KWKSLVR]

I agree with mojo. They are both important, but without a good diet your not even fueled properly for exercise. I too am 5"11 and I used to be upwards of 300lbs. I went on Atkins for about a year and went from about 290ish to 195. After that I spent 6 months in an office (interning with Secret Service) and in class, and after about 9 months total I had slowly creeped back up to about 220 with no control over my diet. I didn't eat that much, I just stopped working out, didn't watch what I ate and had WAAAAAY to much alcohol .

I've spent the past couple of weeks out of liquor and back into the swing of things and I'm around 215. I agree with the notion that you need to make a lifestyle change. I was doing really well with eating healthy and maintaining weight until the office setting got to me to much. I dont' lift that much, but I do play Basketball for an hour 3 days a week and I'm getting back into my 1.5 mile runs. Its amazing how much better it makes you feel.

 

[beefybull]

You've got to get your diet & training in order...NOW.

As far as the diet, if you're doing a keto diet, you're going to have to stop eating a lot of things you're used to. No fruits. No grains/starches. No milk/dairy products. Starchy veggies like potatoes are gone, carrots, etc. are too.

Instead, you'll be eating meats, fish, fowl, eggs, cheeses, fats & oils, low carb vegetables, like lettuce, peppers, mushrooms, etc. and nuts (in small quantities). Instead of drinking pop or juice, you'll drink water, crystal light, iced tea, and other sugar-free drinks.

If you stick to this diet and dont cheat, you will lose TONS of weight just by changing your diet. The exercise will help your results even further.

Just think about it man... would you rather be eating some fine pussy or ice cream?

 

[KWKSLVR]

Just don't forget to exercise. I lost about 80lbs on diet alone and I regret it. It would have been sooo much more fulfilling to be working out too.

 

[T-800]

oink oink