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

[FatChops]

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

 

[SirMack]

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.

 

[Rod_Torfelson]

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!

 

[SirMack]

So basically everyone recommends me going on the Atkin's Diet?

 

[MrRTTB]

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

 

[frankenfurter]

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!

 

[frankenfurter]

Just to clarify on my above post, that is intended as a weight loss program, not a BB program.

 

[DrBones]

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

 

[TheBigDog]

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."

 

[SirMack]

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.