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PLEASE Help me Lose Weight! I am so fricken Fat - Serious Advice Please.

S

SirMack

New member
Hi guys,

I'm 5'10" 258 lbs very broad body build. I NEED TO lose weight, as I basically have no clothes to wear anymore, I don't fit in anything I own, besides a few pair of jeans.

Can someone, if its possible, please take the time to guide me through a good program of weight loss/getting in shape? Either a personal program, or perhaps to a detailed website that will guide me through every step I need to go? If I have something like that I swear I would follow it to the T if it'll work.

I drive about 3/4 gallon of water a day, for breakfast/lunch I usually eat 2 cups of wheaties or Raisen Bran. For Dinner its typically 2 cups of rice, 2 cups of corn or peas, and 1 portion of either beef, or pork. The only thing that changes really is that some evenings I eat a Plain Wendy's burger + Baked potato. I never drink soda, and I rarely eat sweets. My eating schedule rarely changes except maybe a small salad w/light french dressing here and there.

I started off at 235 lbs about 5 months ago. I worked out for 2 1/2 months, then quit until now. I will be hitting the gym again, 3 times a week, doing 1 hour of cardio, and 35 min of muscle training to tone.

Is there anything you guys can suggest to help me lose weight? Not talking about DRUGS, but natural/lifestyle changes. Please help me. Its so depressing, and frustrating that I eat less, & drink more water and I am gaining more and more weight. I use to wear size 34 pants, and now I need 40-42. :(

This is a serious plea for help to anyone who is willing or able to provide some assitance. Tell me what to eat, what not to eat, and what work outs to do. I'll print it up, and follow it to a T and let you know how it works out for me.

I thank you guys in advance.
 
I understand your frustrations. I am by NO means a diet expert, but I can give you a few things to search on and consider.

Your diet looks like mostly carbs and fat, not much protien in there. Do a search on the CKD diet and ketosis (atkins for some). ALA seems to drive you into a deeper state of ketosis and stay away from the Xadrine like stuff until you are near your goal and need a little push. Your not going to make much gains in the weightroom during ketosis but you will drop fat. Divide up your meals to at least six times a day, I didn't start to loose weight until I ate more. Check out the crumcake diet when you you get closer to your goals. Oh, and get your fat ass back in the gym.

Good luck
 
I was told that I should drink about 2 gallons of water a day, would this help?

Also, I understand I should eat 6 meals a day. How 'big' should they be? or should I say how small??? :) Also, are there any webpages out there that have step by step on what EXACTLY I need to do to lose weight?

My biggest problem is I don't know what foods I should eat, and what foods have protein, or fat, or carbs, or anything like that. Is there a site that has every food and what they mainly consist of? I think if I was able to identify what foods were which, and then clean up my diet, while drinking tons of water, and doign 1 hour of cardio per day, I would do pretty well.

I humbly ask for more help. I can't stand me being so fat. I was at 230 lbs for years, then all of a sudden I jumped up to 258 lbs, what could have caused it? Considering my eating habits havn't even changed, heck, I eat less now.

Thanks!
 
Foods

CARBS: VEGETABLES, BREADS, PASTAS, RICE, FRUIT, BEANS
PROTEIN: ANIMAL PRODUCTS (MEAT, MILK, EGGS), BEANS
FAT: ANIMAL PRODUCTS, OILS

www.netrition.com

Look at the food nutrient link. You can find how much carbs/protein/lipids is in a certain food. Also, look at nutrition facts to find out. Most products have it labelled. Packaged meat usually does not. I recommend looking into a CKD. I'll give a link that I found.

CKD

I hope this helps you out. If you can easily deal without sugar, like sweets/sodas and other sources of carbs, this diet won't be too hard. Good thing is that you're encouraged to load carbs over a two day period. :-) Good carbs though, complex carbohydrates.
 
I can set up a keto diet for you if you are really willing to follow it, b/c u have a lot of fat to lose u can go on a more extreme calorie defecit and lose mostly fat. A keto diet would be best for this purpose and is something you should seriously consider.
 
Water is good, 2 gallons is plenty.

Use a keto (ketosis) / Atkins style diet. It's right here in a search, you can go to the local store (GNC or whatever) and buy a book. It's easy to get started and in the mean time you can learn more about good eating habits.

Make sure you add fish and flax oil to that keto diet, it really helps.
 
PwB said:
I can set up a keto diet for you if you are really willing to follow it, b/c u have a lot of fat to lose u can go on a more extreme calorie defecit and lose mostly fat. A keto diet would be best for this purpose and is something you should seriously consider.
Click to expand...

If you tell me EXACTLY what to do I will follow it to the T. Just cutting back on the food, sugars, and soda while adding water doesn't seem to help.

Is the Keto Diet dangerous at all? As long as I will still have some energy I will go for it.

I am thikning 1-2 gallons of water a day + Multivitamins in the morning + Keto Diet.

I appreciate the help and can't wait to see the responses.

BTW, is CKD the same as a Keto diet or is it a different version?
 
A keto or cyclo keto diet will work, but I don't think its really needed in your case. A regular diet would be easier to follow, and you'll still see quick results. Here is what I would do If I were in your situation.

Calories are the most important thing. All diets work, because you are eating fewer calories then you are using up. So learn how to count calories; places like fitday.com will give you values for food.

Once you know how to count calories, figure out how many you are eating on average every day. That number is usually around your maintenance value. You need to eat at least 500 calories below maintenance. That should make you lose at least a pound a week. More if you are also exercising.

Also figure out how much protein, carbs and fat you are eating. An easy macronutrient ratio would be something along the lines of 50% of calories from carbs 30% protein and 20% fat. You can play around with these ratios, but keep protein at a minimum of 25-30%. That will help your body spare muscle. Some people prefer higher protein, like 50%, and much lower carbs, like 20%. Others like to keep protein, carbs and fat similiar (40/30/30). It doesn't matter that much, as long as your total calories are below maintenance.

Divide up your meals into 5-6 small ones spread out every three hours. This will help keep your metabolism high, and makes it easier to absorb all nutrients without storing fat.

Drink 1 gallon of water a day at least.

Good protein sources include: egg whites, lean cuts of beef (top round, skinless chicken breasts, tuna, salmon, whey

Carbs sources should be low GI (glycemic index). Here is a website that lists foods and their GI

http://www.mendosa.com/gilists.htm

Oatmeal, and 100% whole wheat breads and pastas are a good choice.

Eat plenty of veggies, for fiber and vitamins. Dark green ones are usually good, like brocolli, spinach, etc.

Fats will come from your meat sources, but you might want to add some flax oil, because it provides omega 3 fatty acids which are lacking in most diets.

A typical meal would go something like this.

A bowl of oatmeal, 1 large chicken breast, 1 cup of steamed brocolli.

Do your cardio and weights and you'll be set.
 
This is all great advice. In spite of your consistent diet it is quite possible that your metabolism has slowed down. We all need to adjust our diet and activity levels as the years go by.

One of my favorite books is "Hot Point Fitness." Most of the guys on here would consider it pretty simplistic, but their are three legs to any plan: cardio, weight lifting, and diet. Trying to do one or two of the three will not get you where you want to go.

I've always considered an hour of cardio to be excessive. I've gone as far as 30 min. every day for a month but that is all.

It always takes more time than we'd like to reach our goals. Don't overdo it and burn yourself out. Even a modest routine could burn 1"/month from your waist.
 
mlomker said:
This is all great advice. In spite of your consistent diet it is quite possible that your metabolism has slowed down. We all need to adjust our diet and activity levels as the years go by.

One of my favorite books is "Hot Point Fitness." Most of the guys on here would consider it pretty simplistic, but their are three legs to any plan: cardio, weight lifting, and diet. Trying to do one or two of the three will not get you where you want to go.

I've always considered an hour of cardio to be excessive. I've gone as far as 30 min. every day for a month but that is all.

It always takes more time than we'd like to reach our goals. Don't overdo it and burn yourself out. Even a modest routine could burn 1"/month from your waist.
Click to expand...

I agree w/ mlomker. When it comes to cardio, I would personally recommend 30 min top and 3-4 times a week. You said you do one hour of cardio, I am guessing that the intensity must not be too high. I would shorten it up to 30 min and increase the intensity slowly but enuf for you to breath harder and feel the workout. A good way to measure intensity of your workout is by taking your heart rate in 10 seconds and multiply it by 6. At this point of you life, i would recommend you to sustain a 60%-70% of your max. heart rate for AT LEAST 20 min.

Maximum Heart Rate = 220 - your age.

Also, you said you only do 35min lifting to tone the muscle. I would do a full hour session and work them harder. Let say if you were doing a set of 15 or 20 before, do a set of 10-15. and push your muscle harder. Rule of thumbs...if you feel just a little burn and still be able to finish your 15 rep on your last set of your exercise, u are probably not working it hard enuf. Remember, the muscle you build, the more calories it burns cuz' it takes more to maintain muscle than fat.

Between this exercise tips and the diet tips that others have already given you, you should be well on your way to a leaner and healthier body. Don't give up. Remember, if it takes you 3 months to put on the weight, don't expect to loose them all within 3 months. Keep your focus strong, train hard and eat healthy. YOU WILL GET THERE.
 
Yo man if you really want to loose weight and your serious about your diet. Then just watch what you eat, it's that easy. Instead of cereal have oatmeal. lunch have some turkey, or ground beef, chicken breast.
Try to eat these
chicken breast
tuna
cottage cheese
vegetables
egg whites
and lay off the junk food.

It is very simple it just take some determination and you'll get there in no time. train 3x/wk and cardio 5x/wk. Maybe take some fat loss pills, they help me loose some weight. good luck
 
Thanks a lot guys for all the advice! I guess I'll start doing 15 minutes of warm up cardio, do 1 hour of muscle toning, full body, and then end is with 30 minutes of cardio straight.

As for the dieting and such, I'm still learning on that as I know NOTHING about nutrition. Does anyone know a good source of information that would educate me on the proper way to eat healthy to lose weight?

I think I have the work out/cardio portion down. And the drink more water (1-2 gallons/day). And it seems that consensus is Oatmeal, Baked Chicken, Tuna, Vegetables, and pastas while avoiding sugar and junk food.

Is there a list of foods I should eat on the internet and how many portions per meal? with a list of foods I should avoid? I'd LOVE to see a list like this so I can print out and use it to prepare my meals every day.
 
hey i know how you feel.... and its good that your honest enough to confront your problem head on.
that being said do realize this is a LIFESTYLE change, and this may take quite a while.
I always recomend some form of ketogenic diet, they are a great way to train yourself to be mindful of EVERYTHING you eat-even when you do go off the diet.
You do not need to lay out specific meals for every single day you just need to follow the basic rules........NO Carbs-bread pasta starchy vegatables,and sugars may be consumed during the week.Green vegatables are great and you should eat them for fiber at least once a day.
You will be getting most of your energy on this diet from fat, adn to a lesser extent protein. You will be eating a ton of fish eggs meat and cheeses.
after about two or three days without carbs you will enter ketosis, this is not aa dangerous state as many claim. Ketosis is simply the use of ketone bodies, derived from fat, for energy. When the body is starved of glucose you will naturally turn to fat or ketones as your primary supply of energy.
You will feel very lightheaded and not quite with it your first few days... during this perios stay away from any stimulants and drink an absoulute ton of water, you WILL get through it.
You should also know that ketosis can slow your metabolism if your in the state for long un interupted periods. You can combat this with a 12 to 24 hour carb up period--this is where your diet will efectivly do a 360 about face-- during this period you will eat carbs and protein and cut most of the fat. Its not only a cheat day its a cheat day with a purpose. bear in mind that you may gain water weight during this period, this is only water and will go away after a few days back in ketosis. You can also less3en the bloat by avoiding Hi GI carbs (think sugary foods).

Also increase your cardio, ifind really long walks over 40 minutes are best (after 40 minuted beta oxidization or fat burning takes place even when carbs are present).
My old routine was to eat a small omlette breakfast and then do a nice hour walk, worked like a charm--none of the catabolic affects that running can sometimes bring.
well thats it for now and best of luck!
 
Take a look at the crums diet, or one of Mr. X "dietplans". Do morning cardio, like a walk before breakfast for 30-60 minutes. Eat lots of protein, lower your carbs and get yourself some flax seed oil. It's all about the diet. I lost 20lb in no time without loosing any muscles, well not over night, but faster than I thought it would take. Get yourself a good proteinpowder and some glutamine. Take some caffein in the morning, maybe from coffee. I've helped lots of people loosing weight, and one of the most important things are motivation. Set up a goal, say no to fast food and just eat clean. When you are in the gym, do heavy lifts and never count out squats and deadlifts. If you need more help, shoot me an e-mail or pm
 
Here's how I got down from 250 to 205. I tweaked it a bit when I got to 225, but here's what I followed when I was at my max weight.

Meal 1
mix into a shake:
1 scoop soy protein
1 cup skim milk
2 tbsp peanut butter (I use natural, just ground peanuts)
1/2 cup dry oatmeal

Meal 2
1-2 cups celery or baby carrots

Meal 3
1 large grilled boneless skinless chicken breast (cut up)
2 cups romaine lettuce
2 cups raw spinach
2 tbsp Hidden Valley Ranch light

Meal 4
3oz can solid white albacore tuna

Meal 5
8oz ground sirloin OR large chicken breast OR large salmon filet
3 cups brocolli
sugar free jello

Meal 6 (1 - 1.5 hrs before bed)
3 slices deli turkey w/ yellow mustard

CALS: 1950
FAT: 70
CARBS: 102
PROTEIN: 216

That's what I ate for like 6 weeks, then I tweaked the calories down a bit. But that should get you started.

Exercise was as follows:

Mon-Sat (6 days a wk)
30 mins treadmill 5% incline at 3.5 mph

Mon-Wed-Fri (3 days a wk)
Full body workout hitting all major muscle groups once, about 12 exercises. 2 sets of 18-20 reps with moderate-light weight. Little to no rest in between sets/reps.

So, that's it. It's all in front of you. It worked for me, it should work for you. No more excuses, just do it. Good luck!
 
I personnally recommend you pick up a copy of "body for life". I don't personally use it, but I know quite a few people who have succesfully lost a ton of weight using this program... Either goto your local library or book store and pick up a copy. The book consists of roughly 100 pages of talking about lifestyle, diet, excersices and exactly what to do. The other chunk of the book lists good foods and descriptions of excersices that it talks about in the book. If you really want to get into it, and this could be used for extra motivation, there is a body for life contest that is offered with it. You take before and after pictures between a certain time frame and you have the opportunity to win some good prizes...
This book is basically the complete package that you are talking about. The only other things I can reccomend is read this nutrition board until your brain is ready to explode, and count your calories and your caloric exertion on http://www.fitday.com

I'm sure there are lots of other people here who would also reccomend body for life.... check it out.. the more you know the better off you'll be

My 2 pennies..
Ryan
 
SirMack,

FYI, Body For Life (BFL)'s approach is different from CKD. I am sure by now you probably have your head spinning and wondering which way to go because so many people are recommending you so many different things.

I did BFL also and it dropped my bf% from 22% to 12% in 12 weeks. It worked for me. W/ BFL, u still need to count calaroes but it emphasis on a balance diet w/ good portion of carb, protein and fat in it. It is totally different from CKD cuz' CKD limits your carb intake. It is believed that CKD helps to loose weight very efficiently. I can't comment on that because I haven't tried it myself. But just like what "Tha One Crumcake" has said...

"Any decent diet / nutrition plan would work if you stick to it"

No matter which one you pick, u need to stick to it.

From my opinion, BFL's approach resemmbles a nutrition plan that can be carried on for the rest of one's life. (balance carb, protein and fat intake) I am not saying CKD is not good, but in all honestly, how many people can do a 5 days low carb and 2 days carb load for the rest of their life? I believe, in my humble opinion, CKD is used to loose weight effectively but at some point, a person will have to move on to a "regular" nutrition plan. Since you are gonna do that anyway, why not do it with one that's closer to a 'regular nutrition plan", which is more like that you can carry on for the rest of your life.

The reason that I didn't post this earlier is because I didn't want to introduce another variable to you since you are at your infant stage of weight loss. However, now that somebody mentioned BFL, I figure I would throw in my 2 cents. You will hear many opposing opinions about BFL, but in my mind, BFL's nutrition approach is probably one of the more realistic ones that one can truely benefit from as a "way of life."

No matter which one you choose, remember...

"Any decent diet / nutrition plan would work if you stick to it."
 
I have heard about Body for Life and I have been hunting for a good used or cheap copy. Its an extremely expensive book. I wish someone would scan it into PDF format and put it online. :)

I don't see the book going on sale anytime soon as its still a bestseller. :)

Just wondering, would the Atkin's Type diet be good to get rid of 50-65 lbs, and then a switch to the Body for Life diet be a decent way to maintain the weight loss? or would the SWITCH result in massive weight gain??

So far the Atkin's Ketogenic type diet seems the most effective, as all I have to do is avoid more then 20g of carb for the first 2 weeks, and then no more then 50g after that. It really doesn't seem like that hard of a diet an dthe health benefits seem pretty good.

But, as you guys said, the Body for Life diet is a more realistic, LIFE LONG goal. I just want to lose about 45-65 lbs, then begin some muscle toning/building just to look slightly 'cut' and then to maintain that build/weight for as long as I can, for life even if possible.

But yes, I am so confused, I have heard so many suggestions from Atkins/Ketogenic, to Body for Life, to The Cave Man Diet. Its so hard to choose which to go with.
 
Buy.com has it 15 bucks SHIPPED and it is about as cheap as it gets.

http://www.buy.com/retail/product.asp?sku=30469254&loc=106

Well the switch should be ok as long as you are working out and eating good and around your maintainence calorie. If you do choose to do so, you might want to slowly ease into it (adding carb into your diet). Just give you body a week or two time to get used to it.

I personally haven't done such a switch and can't tell you exactly what it will do to your body. But I DOUBT that it will result in massive weight gain as long as you are careful of your caloric intake.

However, even if you are doing Atkins to lose your 45-65 pound, you still should be lifting pretty hard and doing cardio during that time period. That will help you to start buliding muscle and keep your metabolism high and burn more calories.

Good luck.
 
K.I.S.S.

I'm a firm believer in the "Keep It Simple Stupid" method.

In that regard, I think the simplest thing for you to do would be to pick up a copy of Bill Phillips' "Body for Life." Follow it down to the letter... you WILL see results. Good luck.
 
Re: K.I.S.S.

Cuts said:
I'm a firm believer in the "Keep It Simple Stupid" method.

In that regard, I think the simplest thing for you to do would be to pick up a copy of Bill Phillips' "Body for Life." Follow it down to the letter... you WILL see results. Good luck.
Click to expand...

Will the results be as fast and effective as Atkins? Also, is it healthier then Atkins?

Like it was said earlier, I have heard so many diets its been so confusing. But Body for Life has been echoed throughout these forums constantly. :)

So, final consensus, Body For Life Diet, Atkins Diet, Caveman Diet, or Mayo Clinic Diet. Those are my final ones that I have narrowed it down to.

Anyone?? :) Or will i just get tons of different opinions again? ;) To choice from everyone though seems Body for Life & Atkins. :)
 
A couple points about the straight Atkins diet -- the first 2 weeks are gonna suck the big one while you try to push yourself into ketosis. 20 g carbs for 2 straights weeks -- by day 3 you'll be walking around like a zombie. The idea is that your body needs to adapt to using ketones (a byproduct of processing protein in the liver) instead of carbs for energy. This is all well and good, but while your body is adapting, it sucks. This could easily be a point where you would just say "screw it" and slap together a nice ham sandwich on white bread w/ mayo. Once you get into ketosis, I guess its not so bad because your body is adapted and then you see the fat drop off.

Another catch is the straight Atkins seems to let you eat all sorts of fat shit -- bacon, etc. etc. etc. Fats are good -- that is, GOOD fats are good. Not ALL fats. What you want is something that is a lifestyle change that you can maintain for the rest of your life - not just during an all-out effort to dump some poundage.

And lastly, what happens when you reach your goal or whatever point you decide to come off the Atkins diet? If you figure you're done, bring on the carbs --- KABOOM! You just blew up again because your body isnt' used to handling massive amounts of carbs. So you have to stick to your maintenance levels.

You'd have to read more about it -- but these are some of the points that I feel are against the Atkins diet. I just dont' think its a healthy approach to a lifestyle that supports long-term weight loss & maintenance. If you want to go the keto route, I think CrumCake's diet will lead you that way. Or do a search on CKD - cyclic ketogenic diet. This allows carb ups.

Body For Life is a great way to better learn how to do diet and because there is a list of foods you can use to build a balanced menu each day without getting bored, its a nice way to ease into it if you dont' have good eating habits now. (e.g. the 6 meals / day, what food, etc.)

Me personally, I've seen awesome results on people using the Beverly International approach (www.bodybuildingworld.com). This is generally a 3 day carb rotation diet, keeping the carbs low a la keto, but with a carb up as your last meal on the 3rd day. Another thing I like is that the portions are small and it doesn't skimp on the fats that you need to maintain energy.

Just some thoughts.... good luck!
 
I say go on a SKD (atkins, basically) for about 6 weeks. That should drop around 20 lbs. Then use something like BFL and stick to it. Use the Keto to get close to where you want to be (230), then switch up to a more long-term plan. The way I see it, you'll get extremely quick results with the SKD, then when you see shit workin' you'll be more focused and apt to stick with a lifestyle change in diet and excercise.
 
Kid Dynamite said:
I say go on a SKD (atkins, basically) for about 6 weeks. That should drop around 20 lbs. Then use something like BFL and stick to it. Use the Keto to get close to where you want to be (230), then switch up to a more long-term plan. The way I see it, you'll get extremely quick results with the SKD, then when you see shit workin' you'll be more focused and apt to stick with a lifestyle change in diet and excercise.
Click to expand...

The only thing I'm afraid of, as it was mentioned earlier, is if I switch from Atkins to the balanced Body for Life diet, then my weight will pack back on and I will lose a majority of the weight I lost, and it will be along like starting all over again. If I did go on atkins I would be on it until I hit 200 lbs or so (lost 60 lbs). Which may take 6 months to a year. Then I would switch gradually. But It seems that the 'switch' will add tons of weight real fast.

So I really don't know what to do. It seems like the long term thing to do is to just go with Body for Life and stick to that diet for years and the weight will just disappear after a year or two and I'll be at my goal. You know?
 
But It seems that the 'switch' will add tons of weight real fast.
Click to expand...

That could only occur if you eat more than maintenance calories.

You'll just have to count your calories for a while until you can judge proper portion sizes for your meals.
 
SirMack said:


The only thing I'm afraid of, as it was mentioned earlier, is if I switch from Atkins to the balanced Body for Life diet, then my weight will pack back on and I will lose a majority of the weight I lost, and it will be along like starting all over again. If I did go on atkins I would be on it until I hit 200 lbs or so (lost 60 lbs). Which may take 6 months to a year. Then I would switch gradually. But It seems that the 'switch' will add tons of weight real fast.

So I really don't know what to do. It seems like the long term thing to do is to just go with Body for Life and stick to that diet for years and the weight will just disappear after a year or two and I'll be at my goal. You know?
Click to expand...

You'll gain the weight back if you go back to old habits. That's why you switch to a BFL type plan, it's something that will have a long impact on your health and diet. Why do you think a switch to a different type of diet would cause all the weight to come back?
 
I went ahead and purchased teh Body for Life book from BUy.com, its an awesome price, with free shipping & no tax. I'm going to read through that and start with it and see what happens. :)
 
SirMack - I hate to hear you say "Just tell me exactly what to do and I'll do it." You must read and learn for YOURSELF. After all it is YOUR body. Don't just look for someone to tell you what to do -- that's how all those junk diet books sell millions of copies.

You have to realize that a lot of folks here have discipline and drive that a LOT of folks do not when it comes to food. You may not be able to adhere to the kinds of diets that they can. Also, the lengths to which bodybuilders will go to drop body fat are probably far above and beyond what you may need to do to lose weight. Keep in mind that there are folks here who are already quite lean but trying to get to bodyfat percentages in the single digits. Are you?

Lots of folks here know a lot about nutrition, but keep in mind that your goals may not be their goals. Read, read, read and think about what's going to fit YOU best.

If you have bad eating habits at this point, frankly, it's going to take some time for you to get used to eating a healthful diet. And it's going to be hard. Stop thinking so much about "fast" because then you'll get desperate and then you'll get frustrated quickly.
 
SirMack said:
I went ahead and purchased teh Body for Life book from BUy.com, its an awesome price, with free shipping & no tax. I'm going to read through that and start with it and see what happens. :)
Click to expand...

SirMack,

Yo, I am glad that you picked it up from buy.com. Read the book throughoutly before you start. It is a concious decision of MIND and BODY. Mind being as important, if not more important as the BODY part.

Good luck and keep us posted on the progress. I have done the program myself, so if you got some specific question, u are welcome to PM me.
 
TheBigDog said:


SirMack,

Yo, I am glad that you picked it up from buy.com. Read the book throughoutly before you start. It is a concious decision of MIND and BODY. Mind being as important, if not more important as the BODY part.

Good luck and keep us posted on the progress. I have done the program myself, so if you got some specific question, u are welcome to PM me.
Click to expand...

Thank you so much for the offer. I will definately keep in touch with you guys. I do have a bigger reason to getting in shape/weight loss. I have an extra vertabrae in my back and it puts a lot of excess pressure on my spine. The weight I have gained has caused me to have back aches quite often. The doctor told me I need to fix my nutrition and lose between 45-65 lbs in order to save my back. He told me if I don't lose the weight in the next 10 years I could find myself crippled at an older age. So you see, I have a bit of motivation, its not so much for the looks.

Right now all I get are back pains which I can manage without any pain killers. Hence the reason I am starting the work out and changing my lifestyle and eating habits. if I can do it now before it gets worse then I can eliminate the back problems in the long run.

Right now I'm going to look into that Body for Life, as I purchased the book. But the other diets that seem to impress me are the Mayo Clinic (GrapeFruit) diet, and the Caveman Diet. Maybe someday when I've lost the weight and have bulked up a little I'll need a Ketogenic diet to get rid of those extra few % of body fat. :) Whatch do you guys think?
 
SirMack said:
I went ahead and purchased teh Body for Life book from BUy.com, its an awesome price, with free shipping & no tax. I'm going to read through that and start with it and see what happens. :)
Click to expand...

I think BFL is the only "diet" (I don't really consider it a diet in the traditional sense) that one can follow for a lifetime. After all, isn't that what eating right and living healthy is about... making it a part of your life--not just some 2 month crash program? Keep us updated as per your results. Good luck!
 
Kid Dynamite said:
The fuck is the grapefruit diet? Sounds like it's aimed at 50 year old housewives. Enlighten me. Out.
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New Mayo Clinic Diet (GrapeFruit Diet)

BREAKFAST:
1/2 grapefruit or 8oz unsweetened juice.
2 Eggs any style
2 Slices of bacon
Black coffee or tea, no sugar

LUNCH:
1/2 grapefruit or 8oz unsweetened juice.
Salad and or raw veggies (any dressing, {not low fat or fat free})
Meat (Cooked any way)

DINNER:
1/2 grapefruit or 8oz unsweetened juice.
Meat (cooked any way) Vegetables (any green or red, may be cooked in butter
or Seasoning or a salad as above) Black coffee or tea, no sugar

BEDTIME:
(opt) 8oz Tomato juice or skim milk

INSTRUCTIONS:
1. At any meal you may eat until you are full, and you can not eat anymore.
You must eat the minimum listed at each meal.

2. Do not eliminate anything from the diet, especially don't skip the bacon
at breakfast or omit salads. It is the combination of foods that burn the
fat.

3. The grapefruit is important because it acts as a catalyst that starts the
burning process.

4. Cut down on coffee, it affects the insulin balance that hinders the
burning process. Try to limit to one cup each meal.

5. Don't eat between meals, if you eat the combination of food suggested,
you will not get hungry.

6. The diet may eliminate sugars and starches. Fat does not form fat, it
helps burn it, so you can fry food in butter and use butter generously on
vegetables.

7. Do not eat desserts, breads and white vegetables of sweet potatoes. You
may double or triple helpings of meat, salads or vegetables. Eat till you
are stuffed. The more you eat the more weight you will lose.

8. There may be no weight loss in the first 4 days, but you may lose 5
pounds on the 5th day. You may lose 1 and 1/2 pounds every two days until
you reach your goal.

9. DRINK EIGHT 8oz GLASSES OF WATER EVERY DAY. 1/2 GALLON. ALL SOFT DRINKS NEED TO BE DIET AND CAFFEINE FREE.

YOU MAY NOT HAVE: White onions, potatoes, celery, peas, cereal, carrots,
corn, starchy vegetables, bread, noodles, rice, potato chips, pretzels or
fruit or diet dressing.

YOU MAY HAVE: Red onions, bell peppers, radishes, broccoli, cucumbers, green
onions, leaf spinach, cabbage, tomatoes, green beans, lettuce, chili (no
beans) mayonnaise, any cheese, hot dogs, cole slaw, regular salad dressing,
green vegetables, 1tsp nuts, dill or bread and butter pickles.


IMPORTANT
STAY ON DIET 12 DAYS AND STOP FOR 2 DAYS
Works out great to start on a Monday because you will have every other
weekend off of the diet.

---End

So whatcha think?
 
That diet appears to be a starvation diet. I wouldn't do it, you will loose muscle. Keep your muscle and drop the fat via keto or ckd. Stay far away from the housewife diets and fad pills.

One issue man, you address your problem head on and that is good and you ask for input and you recieved very sound advice. Then you come back with some lame grapfruit ala Richard Simmons diet? It doesn't even remotely look like anything that has been suggested here. Even worse it has you eating only 3 time a day instead of at LEAST 6.

There are no free rides or short cuts when dieting.. Just start any of the suggested diets as they are all good for the most part. Don't jump to another diet at week 4 or whatever. You will reach a point where the diet will stop working and you will need to switch diets to keep your body moving. Switch your training around in the middle of diet as well.

NOW GET YOUR ASS IN THE GYM!!!! DON'T LOOK BACK!
 
Spectre said:
That diet appears to be a starvation diet. I wouldn't do it, you will loose muscle. Keep your muscle and drop the fat via keto or ckd. Stay far away from the housewife diets and fad pills.

One issue man, you address your problem head on and that is good and you ask for input and you recieved very sound advice. Then you come back with some lame grapfruit ala Richard Simmons diet? It doesn't even remotely look like anything that has been suggested here. Even worse it has you eating only 3 time a day instead of at LEAST 6.

There are no free rides or short cuts when dieting.. Just start any of the suggested diets as they are all good for the most part. Don't jump to another diet at week 4 or whatever. You will reach a point where the diet will stop working and you will need to switch diets to keep your body moving. Switch your training around in the middle of diet as well.

NOW GET YOUR ASS IN THE GYM!!!! DON'T LOOK BACK!
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Looks like the Body for Life diet is the best bet then. :)

BTW, is Xenadrine important in the weightloss/diet process? or would you guys recommend against it? I am just curious as I've had folks mentioning it. Thanks. :)
 
For Makdah and Spectre

Makdah--you are right the Mayo Clinic does not endorse this diet--the name was given becuase people laughed off the name grapefruit diet and it is very similar to a diet given at the Mayo clinic for rapid weight loss.

Spectre--I agree with you about not switching too soon but I did suggest the 6 week point, why stay on when you know you've already achieved the majority of the potential. Second I did suggest a much healthier, more frequent eating plan as a follow on so that eating would approach a lifestyle change as opposed to just a diet. Third--how do you figure it's so low in calories???? The way I see it a typical day would give him approximately a 20% deficit from maintenance level.

BF--4 eggs/4 slices bacon/grapefruit juice--280+520+50=850 cals

LUNCH--grilled chicken (lean)/salad w/dressing/grapefruit juice--300+200+50=550

DINNER--6oz ground beef/two servings veggies/grapefruit juice--450/75/50=575

Maintenance fo him is approx 2700 calories--he's eating around 2000. There are definately healthier combos, I refer people to use more good fats--eat avacadoes, use olive oil--fish oil lowers leptin by the way so not recommended for dieting but stil good for you.

Anyway, I don't get the issue here--is the name really all that important--it's basically a healthier version of the Atkins--allows you to eat more veggies and more carbs. It is still a low carb diet. When was the last time any one of you had 60lbs to loose? And if you've never tried something--why don't you take a good look at what it is really doing rather than knocking it or trying to find websites that validate your opinion.

Makdah--I can find hundreds of references by "experts" who say what a hoax Atkins and how much muscle you will lose and how unhealthy it is yet there were many posts above mine that attested to it. Opinions are like assholes, ask me and I'll tell you that UNLESS you are truly carb resistant, Atkins is not a good way to loose weight, does result in muscle loss and fat regain when going off. And by the way the reference you gave has a healthy eating plan for "weight management", not weight loss--would you use their recommendations if you had a lot of weight to lose???? It's good for daily life and if you only had 10-20 lbs to loos but it will take him a year to get the weight off if he starts there.

BTW--Xen is not NECESSARY but will help get the weight off faster with less of a struggle and has been scientifically proven to maintain lean mass while stimulating brown adipose tissue--ANYONE OBJECT TO THAT????
 
Xenadrine and other thermogenics definitely work. You'll just want to build up slowly and judge your tolerance for them. I generally use a bottle and then stay off for a few weeks before starting another (cycle it).
 
SirMack said:


Looks like the Body for Life diet is the best bet then. :)

BTW, is Xenadrine important in the weightloss/diet process? or would you guys recommend against it? I am just curious as I've had folks mentioning it. Thanks. :)
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Xenadrine typically raises your metabolism but will depress your appetite. Many people use it to get ripped or lose weight. However, if I were you, I would go w/ the most natural way as possible. EAS will push their "Beta Lean", which is essentially an similar item to Xenadrine. I am not saying that's bad for you, but in your case, I think you can do w/o them and still be able to arcieve natural and great result.

That's my 0.02.

Good Luck.
 
try going to a local used book store and getting

Atkins -- New Diet Revolution
----------- Protein Power
----------- Carbohydarte addicts diet
----------- Glycemic Revolution
Sears---- The Zone diet

All five books are either low carbs, moderate carb or low GI carbs
 
SirMack said:
So what do you guys think of what pryncess said?
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SirMack,

Please pardon my bluntness. I think you are worrying too much about little things at this point of you life. You can find opposite views on damn near everything and if you keep zigzaging back and forth, you ain't gonna go NOWHERE.

STOP WONDERING.

Re-focus and go w/ what you have picked out. If you are gonna do BFL, do BFL to the T and FINISH it before you start worry about something else. If you are gonna do Atkins then do Atkins and don't worry about anything else. You can literally read and write till this thread is 50+ pages long and you will still be at square one.

Bottom line: Given your current health situation, pick out a solution and act on it.

Peace.
 
Re: For Makdah and Spectre

pryncess said:
Makdah--I can find hundreds of references by "experts" who say what a hoax Atkins and how much muscle you will lose and how unhealthy it is yet there were many posts above mine that attested to it. Opinions are like assholes, ask me and I'll tell you that UNLESS you are truly carb resistant, Atkins is not a good way to loose weight, does result in muscle loss and fat regain when going off. And by the way the reference you gave has a healthy eating plan for "weight management", not weight loss--would you use their recommendations if you had a lot of weight to lose???? It's good for daily life and if you only had 10-20 lbs to loos but it will take him a year to get the weight off if he starts there.
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I'm not quite sure what you're driving at here. Does your opinion of Atkins relate to something you read at the Mayo Clinic page? I think that lots of sources use the term "weight management" as a way to get people to stop thinking about dropping weight quickly and to think about how they can acheive and maintain healthful habits.

At any rate, I don't see anything wrong with following a healthful eating plan that one can best sustain for the rest of one's life (how else can one do it?) and taking a year (or more) to lose a significant amount of weight. It's not like SirMack is racing to cut for an upcoming contest. Many very overweight people have food issues - it can take a LONG time to change your relationship with food and to get exercise habits to stick.
 
No not at all--the reference to Atkins was just to prove that even within one post there are so many different opinions. The reference to the suggestions given on the Mayo page was to point out it would result in a very slow weight and that Atkins and other extremely low carb diets would disagree wiht the Mayo page.

I'm NOT against it's suggestions OR healthy eating NOR do I think the slow and steady process is bad, only tedious and quite often--what leads to giving up. In the end I hope he opted for such an eating plan but realize, he is not just upset about his weight and pant size getting bigger, his back problems are pretty intense. A little bit more intense than he explained on his post and in all honesty he is racing--to save himself from a wheelchair. He is only 21. He's not some middle aged someone who's been gradually injuring his back in over the last 20 years and just starting to realize the effects. The fastest way to relieve some of that pressure is to lighten the load on it.

I don't suggest the diet as a way of life, only the first step in the weight loss process. And I may have overlooked it but I don't remember you knocking anyone who suggested CKD or Atkins? CKD is extreme to me and best for those are already in good shape, trying to go from a low to a lower bodyfat. Atkins being a little less extreme and the Mayo (grapefruit) diet, a little less than that. I don't think anyone on this board recommends these diets as a way of life nor would anyone disagree with the healthy suggestions on the Mayo page but that does not mean these diets are not useful tools depending on your body type and goals.

Anyway, all I was trying to say was there are many different methods to loosing weight and each one has an optimal time and place for using. And often times there is more than one method. I can tell you more about countless numbers of diets the good and the bad and that I have been sucessful in helping many people with weight loss (even over a 100lbs) while making sure that they ended up with healthy eating habits similar to that on the Mayo website--I do apologize though, if it felt like a personal attack--I was flaming a bit.
 
Hey Pryncess; I think for the most part we agree. Negative 700 seems a little high to me, but everyone is different, especially if he is active. I think my main beef with that diet is only 3 meals and the simple sugars.

It's more important to pick something and stick too it! We need to change our diets like we do our excercises to keep things moving.

CKD or keto is still far more healthy than what his lifestyle has him doing. I wish him the best of luck!

WORK OUT! NOW!
 
Yeah I agree with that too--anything better than his current diet would show improvement...better NOT meaning fasting or starving or cutting calories so low he's wrecking his metabolism. His fitness level is fairly low but I also feel by getting rid of some of the weight quickly he will be encouraged to be more active and also exercising will be seem so bad that he will quit. More so I had him focused on lifting alternating every other day and mild bouts of cardio of cardio which would then be stepped up as the weight dropped and Xen gave him a little more energy.

The three meals a day is supposed to break the unhealthy eating patter of grabbing food whenever it's available and within your reach. Some people need that extra guideline to keep their eating in control. Honestly I don't want him snacking on slim jims and string cheese all day long either. I think Body For Life is a good next step--because it does encourage eating more frequently and about where he should be cardio wise with a slightly more intense lifting program. I see people go from healthy weight loss plans to extremes becasuse of plateaus and fear of gaining the weight back. When I coach people I like to take them the other way around so they are working towards a healthy, normal, in moderation eating plan that they can maintain. Plus Body For Life focuses more on eating for muscle growth instead of weight loss which he will need more of in order to keep the healthy weight.

Normally I would say 700 s a bit much but he is big, he's got lot's of leptin and he gets a two day carb up for every 12 days (the more fat you have the less you need to refeed). Besides it is still only 20% below maintenance and that's only if he doesn't add a little cheese here and there or mayonaisse in tuna salad or a glob of salad dressing as opposed to one serving--I think he'll average out around 15% below maintenance. Take into consideration he is not doing the work outs that most of you are-he's working toward an average fitness range.

Thanx for the break though, seriously--the info above is not to sell anyone but only to show (crappy name or not) the same basic principles apply in this diet and do many of the other diets frequently suggested on this site. Oh and the simle sugar thing--the GI index is lowered by the other foods (protein and fat). I'm guessing you are referring to the grapefruit juice being the only thing that's really sugary but the combination of all the foods at one meal results in a very mild rise in sugar as opposed to an insulin spike. Also (AND PLEASE I AM NOT CLAIMING THE GRAPEFRUIT AS SOME MIRACLE DIET AID) the bergomotin and naringenin found in the fruit is enough to counter the sugar it contains--it blocks the action of the enzyme almylase and overall the ability for the body to convert the sugar to storeable calories. This is really a limited effect though--enough to handle the caliories in a grapefruit--and is not intented to support the wives tale that eating a grapefruit at each meal aids weight loss.

I was scared for a while we all might have done more harm than good with our reply's (myself included, behind the scenes). Talk about overload! Thankfully he rose above us on that one.
 
Im just like you buddy, i was overweight but was very stocky. On january 14th i was 251 lbs with clothes on. Could prob bench max 200-210lbs. Right now i am 212 lbs. Lost tons of fat and gained a lot of muscle. I am also 5'10. What i would do is go to subway everyday and get a footlong chicken breast with no mayo and eat half of it and then the other half like 3 hours later. If i got hungry again, i just ate somethin healthy. I started liftin weights everyday as well as running as far as i could everyday. Wore tons of clothes when i ran too. sweatshirt with hood and a beany. basically i just had to get motivated. If i wasnt lifting and was concentrating on weight loss im sure i could be 185-190llbs right now. I put on lots of muscle though. I can bench 305 max now. You can do it bro. Just get inspired. Good luck.
 
SirMack, As you can see we (the board) are very eager to help in any way that we can. We all once had to take the first step. Take this motivation you have and do something. Don't let us down and keep us posted on your progress..
 
Thanks guys for all the help! I"ll let you know. I even went ahead and took some 'before' pictures to help keep me motivated. I'm going to take some measurements today. I hope to be able to weigh myself in too so I can track my progress.

I'll definately let you guys know how I do. Thanks so much for all the support and love that ya'll have shown me. I never knew that a community full of caring people in this particular lifestyle existed. I have started to go for short 15 minute walks, several times a day, as well as the gym 3 times a week. That should help out quite a bit I hope. Once again, thanks!

I am going to start out with that Mayo Diet, or a light Ketogenic diet, then once I reach my goal I am going to gradually switch to the Body for Life diet. I have a lot of weight to lose, and the weight I have gained (40 lbs in 8 months) is really hurting my back. So its not so much for looks or clothes, but I need to get rid of this weight, FAST so I can start working out again without back pain. Right now all I can do is ride the bike or go for a light walk, and even then it hurts. if I can unload a couple sandbags from my body I think it will totally eliminate the back pain.

Its funny, I've only been on the diet fo 1 day and I'm already a lot firmer, and my face looks like it has lost a lot of weight (water weight?) or maybe its just psychological. :) lol. I have no idea. :)
 
SirMack said:
Thanks guys for all the help! I"ll let you know. I even went ahead and took some 'before' pictures to help keep me motivated. I'm going to take some measurements today. I hope to be able to weigh myself in too so I can track my progress.

I'll definately let you guys know how I do. Thanks so much for all the support and love that ya'll have shown me. I never knew that a community full of caring people in this particular lifestyle existed. I have started to go for short 15 minute walks, several times a day, as well as the gym 3 times a week. That should help out quite a bit I hope. Once again, thanks!

I am going to start out with that Mayo Diet, or a light Ketogenic diet, then once I reach my goal I am going to gradually switch to the Body for Life diet. I have a lot of weight to lose, and the weight I have gained (40 lbs in 8 months) is really hurting my back. So its not so much for looks or clothes, but I need to get rid of this weight, FAST so I can start working out again without back pain. Right now all I can do is ride the bike or go for a light walk, and even then it hurts. if I can unload a couple sandbags from my body I think it will totally eliminate the back pain.

Its funny, I've only been on the diet fo 1 day and I'm already a lot firmer, and my face looks like it has lost a lot of weight (water weight?) or maybe its just psychological. :) lol. I have no idea. :)
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Good to hear that you are up and going. Keep it up!!!
 
I cant belive there are people who fall for that Mayo clinic diet bullshit-- if you really would like to loose weight long term you need to think LONG TERM.
some one said it -- keep it simple--- even on a keto diet if you eat over your maintenence youll gain weight-- the simple law of thermodynamics is not negotiable.
never begin your diet with "thermogenics", these will help you later on once you get used working out daily and monitoring your eating habits. I say this due to the fact that thermogenics can negativly affect (in Some individuals) metabolism , insulin sensitivity, and can lead to binging when the effects of the ECA/NYC run out (late night binges are very common in first time dieters using ECA).
 
Rod_Torfelson said:
I cant belive there are people who fall for that Mayo clinic diet bullshit-- if you really would like to loose weight long term you need to think LONG TERM.
some one said it -- keep it simple--- even on a keto diet if you eat over your maintenence youll gain weight-- the simple law of thermodynamics is not negotiable.
never begin your diet with "thermogenics", these will help you later on once you get used working out daily and monitoring your eating habits. I say this due to the fact that thermogenics can negativly affect (in Some individuals) metabolism , insulin sensitivity, and can lead to binging when the effects of the ECA/NYC run out (late night binges are very common in first time dieters using ECA).
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So do you recommend the Body for Life type diet??? I heard its not so bad if you use a ketogenic or mayo clinic type diet to get rid of a lot of weight, and then do a gradual switch to a more life-long eating habit like the Body for Life system.

Thoughts?
 
I am not 100% familiar with body for life, here is what worked for me and subsequently what i woould recomend for you.
Start of with a CKD -this is will you will consume from zero to 30 carbs 6 days a week ( the bulk of the calories will be from fat) - and on the 7th day you switch and eat carbs almost exclusivley.I recomend the CKD diet for one reason it broke the cycle for me-- I saw results quickly and with every week it became mentally easier to diet. gradually i re introduced my self to a moderated amount of carbs-- while also cutting a bit of the fat and uping the protein.
the format is like this: 3 months on ckd-0-30 carbs, 1 month moderate carbs- about 50 a day low GI ONLY, no hi gi (sugars), and two months of "normal carb intake" no higher than 150 a day. At month 7 it begins all over agian.
During your keto or low carb stage keep your cardio daily and weight train three times a week. when on a keto diet I do relativly Minimal workouts maybe 2 exercises 3 sets and i focus on one specific muscle group (dont ignore large muscle groups like legs and back, refining these areas will aid your weight loss due to the fact that muscle will require more caloric energy to miantain function.)
As i increase the amount of carbs i also increase the intesity of the workouts.
I would recomend holding off on the ECA for at least 1 month, by that time you should at least be getting used to your routine.
 
Rod_Torfelson said:
I am not 100% familiar with body for life, here is what worked for me and subsequently what i woould recomend for you.
Start of with a CKD -this is will you will consume from zero to 30 carbs 6 days a week ( the bulk of the calories will be from fat) - and on the 7th day you switch and eat carbs almost exclusivley.I recomend the CKD diet for one reason it broke the cycle for me-- I saw results quickly and with every week it became mentally easier to diet. gradually i re introduced my self to a moderated amount of carbs-- while also cutting a bit of the fat and uping the protein.
the format is like this: 3 months on ckd-0-30 carbs, 1 month moderate carbs- about 50 a day low GI ONLY, no hi gi (sugars), and two months of "normal carb intake" no higher than 150 a day. At month 7 it begins all over agian.
During your keto or low carb stage keep your cardio daily and weight train three times a week. when on a keto diet I do relativly Minimal workouts maybe 2 exercises 3 sets and i focus on one specific muscle group (dont ignore large muscle groups like legs and back, refining these areas will aid your weight loss due to the fact that muscle will require more caloric energy to miantain function.)
As i increase the amount of carbs i also increase the intesity of the workouts.
I would recomend holding off on the ECA for at least 1 month, by that time you should at least be getting used to your routine.
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How much weight did you end up losing? How effective is it? And how easy is it to maintain? is it easy to switch to another diet off of this one? right now I'm doing a moderate version of the Atkin's Keto type diet. Which isn't so bad. Its my first week though. :)
 
Just wanted to update you guys. I'm currently at 233 lbs after being dieting/working out for 9 weeks. So I've lost about 25 lbs. And My body is a lot leaner looking and my muscles bigger more toned. My stomach is still there though.

Just wanted to update you guys. :)
 
SirMack said:
Just wanted to update you guys. I'm currently at 233 lbs after being dieting/working out for 9 weeks. So I've lost about 25 lbs. And My body is a lot leaner looking and my muscles bigger more toned. My stomach is still there though.

Just wanted to update you guys. :)
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that's fucking awesome!!! 25 pound in 9 weeks, that's about 2.5-3 lb per week. Good work.

Just curious, which approach did you end up using?
 
TheBigDog said:


that's fucking awesome!!! 25 pound in 9 weeks, that's about 2.5-3 lb per week. Good work.

Just curious, which approach did you end up using?
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I mixed it all up a little. I'm basically eating a lot cleaner, a medium salad, little bit of cheese, some bacos, low carb dressing, lightly spread. And then a small portion of meat and about 4oz of Grapefruit juice (Helps the insulin I have read?).

I mean I have stuck to the diet and been working out to the T pretty much.

12 days on, 2 days refeed. Typical day is:

Breakfast:

eggs, bacon or sausage, 4oz Grapefruit juice

Lunch:

Salad, Meat, 4oz Grapefruit juice

Dinner:

Salad, Meat, 4oz Grapefruit juice

I really don't have much of an appetite so the diet has been quite easy. I've been taking Xenadrine RFA-1 for the first 4 weeks or so, and then MD6 for 2 weeks after that, and then took 2 weeks off, and just started back onto it this week, the 9th week. Helps control any hunger I have and makes me feel great.

Probably a horrible diet. But I've lost a lot of fat and i'm looking really lean and I can fit into all my old clothes. heck, I use to be on the last hole on my belt, and now I'm on the smallest hole, which is like 6" literally from each other. :)

The biggest reason I feel I lost so much weight was I was working out 3 times a week, doing aerobics and a lot of toning (high rep, low weight) training. Also I went from eating TONS of RICE, BREAD, and PIZZA type carb loaded foods to eating pretty darn clean. And I went from eating sweets occasionally to not eating ANYthing sweet, except on my 'refeed' days.

My goal is 195lbs, so I still have a bit to go, but I can get there. I figure in a year I'll definately be at that weight. :)

So, whatcha think?
 
Sirmack, good job on loosing weight man. Not downplaying what you are doing and what you have accomplished so far, but IMHO, at some point you might want to consider eating more protein food and increase your meal frequency to 5-6 meals.

Your caloric intake is obviously under your maintenance at this point. But you don't wanna go to far to a point that it starts catabolizing your muscle. It is good that you are just doing toning type weight training, but when you want to start adding more muscle to your frame, you will go lower rep and will need more protein for your muscle to recover and GROW.

This is just my humble opinion. Take it for what it is worth.

Keep Up the good work!!!!!

L8er.
 
TheBigDog said:
Sirmack, good job on loosing weight man. Not downplaying what you are doing and what you have accomplished so far, but IMHO, at some point you might want to consider eating more protein food and increase your meal frequency to 5-6 meals.

Your caloric intake is obviously under your maintenance at this point. But you don't wanna go to far to a point that it starts catabolizing your muscle. It is good that you are just doing toning type weight training, but when you want to start adding more muscle to your frame, you will go lower rep and will need more protein for your muscle to recover and GROW.

This is just my humble opinion. Take it for what it is worth.

Keep Up the good work!!!!!

L8er.
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Thanks for the advice. I"ve printed it out and will definately reference back to it. How can I get more protein in my diet? And do I need it even though I'm still trying to lose weight and am only toning??? I want to get down to 195 lbs and then start adding on some muscle or just be really toned and slightly cut, you know?

Thanks again!
 
SirMack said:


Thanks for the advice. I"ve printed it out and will definately reference back to it. How can I get more protein in my diet? And do I need it even though I'm still trying to lose weight and am only toning??? I want to get down to 195 lbs and then start adding on some muscle or just be really toned and slightly cut, you know?

Thanks again!
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I think in general, 1g of protein pre pound of body weight is commonly used by others even for CUTTING. You are currently only eating 3 meals a day. Try adding 2 more meals in between, i.e. protein shake, cottage cheese, protein pancake (reciepe in the forum, very easy to make and very yummy) What's your calorie intake right now? It is always a good idea to know how much you are taking in and evaluate your diet from there.

W/ you only eating 3 meals, I would think it is somewhere below 2000. Probably 1500 would be my GUESS. let me know when you get that figured out.
 
Well, I just wanted to update you guys on my diet.

In early November I hurt my back pretty bad (due to me having a bad back) and I havn't been able to work out much since then. So I tried to stick to the diet as much as possible without the workout/cardio.

Well, since I havn't worked out the past 2 months, and with the Holidays and the 'meals' that tend to arrise I have gained back about 18 lbs or so. So my total loss since beginning the diet 4 months ago is only 12 lbs. :(

I am going back on a 'cleaner' low carb diet (basically just Meats, Salads, Cheese, Water). As it seems I am in a better frame of mind, think more clearly, and am less depressed/anxious on 'low sugar/carb' diets. Must have something to do with body/brain chemistry and sugar's effects on it.

I have been thinking of trying 'body for life' but its hard with my schedule to find that many times to eat a day.

It kind of sucks that with Xenadrine RFA-1, and MD6 that I was only able to lose a max of 25-30 lbs with cardio. Especially with my dieting.

Any help would be appreciated. I'm looking for a new direction really. Thanks. :)
 
SirMack said:


It kind of sucks that with Xenadrine RFA-1, and MD6 that I was only able to lose a max of 25-30 lbs with cardio. Especially with my dieting.

Any help would be appreciated. I'm looking for a new direction really. Thanks. :)
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Your progress was good, until that injury. Look at what you did and congradulate yourself. Most people just whine about their weight and do nothing about it, except work on getting a bigger ass.

That low carb approach worked for you, so I'd stick with it. You might consider some more variety in your weight workouts to help build more muscle.

Building a better body takes time. My suggestion is this: figure out how many calories you are eating nowadays, and keep track of your weight every week. If you aren't losing 1-2 pounds per week, cut your calories by 300 a day until you do. Keep using appetite suppressants if you can, since you know they work for you. ECA is a good one.

At this point, you don't want to lose more than 2 pounds a week, if you do, your metabolism is probably slowing down (losing muscle).

Good luck, you will succeed, since you already did the hard part: starting!
 
Thanks a lot for the encouragement! I am revamping and trying to go back on another diet/work out regime. My back is better, although the excessive weight gain (well, I gained back what I originally lost) has made me have back problems AGAIN. Excessive pain, but I am avoiding the pain killers and focusing on losing weight.

I am looking for a new diet. Wish it was as simple as a shake a meal, but from all the stuff I have read the shake diets are not very healthy.

I am thinking of perhaps going on CRUM's, but i'm not sure if its designed for an OBESE, non buff guy like me. Although I'm having a hard time finding a link to that diet. Can anyone help me locate it?

I'm back to 260 lbs again. So I need to do something, the old diet was HARD And had slow results I feel. So I need a new diet. Are there any PRE PREPARED diets on this board or out there that would work well and aren't hard to do? I would like to do a Body for Life diet, but I was having a tough time eating that many meals a day... :(

Any help would be appreciated! Thanks again for all the encouragement!
 
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