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Trying to lose weight..

B

BillyATO

New member
Hi, I'm new to this board and, from what I've read, can tell that this is the place to get some answers.
A little about me.. 22yrs 6'4" 250lbs (down from 280 Jan.1) I have always been in the 95-110 percentile in weight and height (my percentile for height and weight at any given time are about the same). I work at a medium size hospital in Oklahoma in the ITS department (desktop support mostly, which keeps me moving) I've seen that alot of people here eat 5 or 6 meals a day but I can only have 1 lunch break when at work.
Here's what I've been doing since the first week of January.. 2 Xenadrine & 1 CitriLoss when I get to work (8am) with water (I drink about 4-6 16oz cups of water a day while at work), my lunch break is at 11am everyday and I usually go someplace like Jason's Deli and get a 'healthy' sandwich w\ fresh fruit (drink water with it of course).
All throughout the day I am walking from one side of the hospital I work at to the other and take the stairs when possible (when I'm not carrying a computer or monitor).
At home I do lots of yardwork and also enjoy mountain biking (mine is broke though) and rollerblading. And my dinners are usually fairly low carb.
I am not currently in any kind of exercise routine, I know I need to but I need some direction. I have sort of a lineman build (which I was in highschool)and I'm moderatly strong.

I would like to find out..
1. General Impressions
2. Workout recommendations
3. Diet recommendations
4. Other?

Thanks for all your help ahead of time, I know my body need a lot of work :)

-Bill
 
Ok welcome to the board I am 22 so i can kinda see where your coming from. first thing is if you are trying to loose weight you need to get on an exrecise program that includes weight training at least 3 times a week. second you need to rework your diet, srive for 5-6 meals a day now a meal that we are talking about is for example would be a chicken breat with a cup of brown rice and a lot of veggies, and thats basically it. now you want to try to get between 1.5-2 gallons of water a day as well.its tough at first but you will get the hang of it trust me. now if eatting is a problem then but some MRP's meal replacements like met-rx or something or buy some protein bars. and eat those for one or two of your meanls a day. well i hope this gets you started i can't answer all of your questions but this should help. the man to talk to would have to be BIGANDY he knows alot about what and when to eat (diet) so good luck!
 
I was also wondering if Xenedrine is the best thing for me to take to lose fat or is there something else (or combination of stuff) that may work better, Im about out of Xenedrine so I'll have to order something anyway.
 
I don't know his email address but just go to the search thing at the top and type in bigandy or just look through all the posts you will come across him. one other thing is just post a new topic like this ***BIGANDY69*** he will see it and respond...cool
 
Hi Bill, I got your email.

You should really get your diet down, before using Xenadrine. Anyway, the first step is to write down your schedule and work to try to make your diet program fit in. So you work at 8am and have a lunch break at 11am. Usually, I would recommend that you do cardio in the morning on an empty stomach. But since you've never really trained, that would be too much. If you get into weight training, and eat 5-6 times a day, you would make a huge difference in your physique. http://www.elitefitness.com/ubb/Forum4/HTML/001271.html

This link provides you with a basic routine designed for beginners. Add a couple of reps for every work set, and cut a working set from every exercise. I recommend you get someone to teach you how to do these movements.

There is no going around 5-6 meals a day. Eat at 7:30am, 11pm, 2:30pm, 6pm(low carbs), 8:30pm(no carbs) + a post workout shake. This is just the tip of the iceberg of what you need to do.

Do some more research, work something out that can fit you schedule, and post it. As a rule of thumb you need at least 1g of protein per lb of bodyweight, and you need to eat a post workout meal contain high glycemic carbs(sugar) at a 2:1 ratio to protein.

The best thing to do is to write something out and I'll give you some feedback.
 
Actually I have trained before, for highschool football camp, but without a good diet and without other knowledge besides what they just made me do, plus I didnt have to work and it was summer vacation... second thought, maybe I havent really trained :) but I had to get up early and do lots of PT and running/sprints...
If I have to I can get up at 5:30am and do excercises at home before I go to work, the only thing I have available is a 20lb dumb bell so it would have to be things I could do with that or less. I have thought about joining a gym, there are a few on my way home from work but none are very close to home so I have yet to do this, should I forgo convenience and get a membership or can I do enough by myself with one dumb bell and lots of willpower?
 
You should definately join a gym. You can't do much with one 20 lbs dumbbell! Look for a gym that's not too crowded. You can make the gym either a place to workout or a place to socialise. You can't have it both. If you are really serious about waking up at 5:30am, then you are ahead of the game. You could go for a 20 min jog in the morning and go to the gym after work. At what time do you leave your house and at what time do you get home, and get off work?
 
I usually get up about 6:45 and leave for word at 7:10 (to get there by 8), stay there until 5-5:30. My location is inconveinent because I live out in the country about 15 minutes north of the city and to go to a gym I have to pack clothes to workout in, then either clean up there if I have other plans or go home. (none of these are difficulties I cant deal with, just as of yet I haven't)
I know I am one of those people that need a very strict plan for a few weeks after that things become habit for me.. what I need is that plan to get me on that road.
It would also be helpful if you could give me the name of some convenient products that could replace a few of the meals [all except the 11am (lunch) and 6pm (dinner)].
By the way, Thanks for all your help.. I printed out the workout plan you linked me to previosly and am going to try it as soon as I decide on a gym.

-Bill
 
Also, just for the record, I work in a hospital so we have a cafeteria with salad/sandwich bars, milk/juice/water/tea, hot meals (never healthy ones though). For breakfast there is cereal and oatmeal (and a lot of unhealthy stuff like doughnuts, biscuits and gravy, sausage, scambled eggs, etc.. let me know if I'm mistaken about the unhealthy part for any of these)
If any of these things would work for my meals it would add convenience. thanks
 
You are absolutely right about the cafeteria food. Terrible stuff. Lard is very cheap is you get my drift. There are a few basic things that you need to know. Liquids with meals tend to make you fatter, and late night carb-loaded snacks. You should try to stay away from processed foods as much as possible. Snacks are worse for you than a full high protein meal. These processed foods are one of the reasons people are so fat nowadays.

You will be eating more calories, but you will be losing fat and gaining muscle by eating egg whites, tuna, lean fish, lean chicken breasts, whey protein, cottage cheese, and lean red meat.

Do (or can) you eat breakfest at 8 am?
 
I can eat breakfast at 8am at my desk before my daily department meeting, many people here do (I have never been big on breakfast though, in general), what would be a good breakfast? fruit? cereal?
btw, how do you tell a good gym from a bad one? I am looking at a few different ones with monthly fees ranging from $15-60 month (price seems to reflect the size of the facilities here) and most offer the first month or so free..
 
Some gyms have very fancy machines. One expensive gym next to my home offered loads of air pressure machines, but only a couple of bench presses.

These machines are worthless and are meant for people who like to have what I call "pretend" workouts. These gyms are more like social clubs than anything else. You seem serious about getting in shape, so you are better off going to a hardcore gym. Look at the numbers of bench presses, and look to see if they have two pairs of each dumbbell, and ask what are the heaviest dumbbells (150lbs is a nice weight). If they have a universal gym, many exercise stations in one, get out of there! Look to see if they have seperate exercise stations for chin-ups, lat pulldowns, leg presses, hack squats, squats, deadlifts, t-bar rows... Some gyms might have pictures of people who compete in bodybuilding shows on their walls. Oh, and for your purposes make sure they have a few treadmills, and ask if they are often busy.

The only downfall to this type of gym is that it could be intimidating for someone just starting out. Other than that, a good gym should not be very crowded.

You cannot skip breakfest: A good breakfest is egg whites, and oatmeal.

Btw, you should really limit your dairy and sugar intake.
 
**Update

I have been doing the workout for 2 weeks now and each muscle group remains sore for 2-4 days after I work it out, particularly chest, tris, and calves.. I was wondering if anybody has some ideas on how to minimize the soreness and some stretches I could do beforehand. Thanks
 
BillyATO said:
Also, just for the record, I work in a hospital so we have a cafeteria with salad/sandwich bars, milk/juice/water/tea, hot meals (never healthy ones though). For breakfast there is cereal and oatmeal (and a lot of unhealthy stuff like doughnuts, biscuits and gravy, sausage, scambled eggs, etc.. let me know if I'm mistaken about the unhealthy part for any of these)
If any of these things would work for my meals it would add convenience. thanks
Click to expand...

You can also talk to the head Dietitian there and specify what type of meal you would like (cals from fat, pro, carbs). They do this type of stuff for many of their patients and if you make up and excuse like your family physican reccommended it, they'll bite.
 
Congrats, your off to a great start.
I too have recently started working out. I am supplementing with L-glutamine. I am told that it helps with muscle recovery.
 
First off, let me congratulate you on getting on a program and sticking with it. Now comes the fun part with feed back and modifications. You've gotten a lot of really good advice so far. I've just got some questions before I throw my $0.02 out there...

1) What type of metabolism do you have? (Slow/Average/Fast)

2) Are you eating 5 to 6 meals a day?

3) What supplements are you currently taking?

4) Is weight loss or toning your goal?

Sorry about all the questions, but I usually like to have a better idea of what your specific goals are. You can also e-mail me if you ever have any questions.
 
1) I have a pretty slow metabolism by nature but I think it is speeding up (feel more energetic and restless a lot more.. by restless I mean I feel the need to get up and do something like yardwork or housework).

2) I'm working up to 5-6 meals a day.. currently hovering around 4 with my busy schedule but I am looking at different kinds of meal replacement shakes high in protein (need about 100g more per day than current I think) ..any suggestions on brand?

3) I'm currently only taking an E/C/A stack before I workout.

4)neither really, I don't care about actually losing weight, just fat. If I gain more weight in muscle than I lose in fat, that will be just fine with me.
 
We've pretty much got the same metabolism then.. Lucky us, we just need to watch our diet all the more... :)

Anyhow, if you're eating 4 whole meals a day (carbs/pro/fat) then just add 2 protien shakes to your diet. My recommendation is Isopure Zero Carb (50g of Pro/serving, 0 Carbs). Otherwise, if you just want Meal Replacements, try Lean Body or Myoplex Deluxe.

Take a stack at breakfast/lunch and pre-workout. (as long as your work out isn't too late) Otherwise, just breakfast and lunch. If you work out after work then take your stack at meals 1/3/4.

I'd focus on that for the time being and then review it in 3 months. Good luck and keep us posted...
 
What would be the benefit of taking the stack 3 times a day? I thought it was mostly to make a workout more effective..
 
Good to hear from you again Billy!:) 14lbs that's great! Keep doing what you do, add a couple of shakes, and after about a month, when you are more use to the weight lifting, you can start making changes.
 
I thought of another question..
I am about 40lbs overweight (want to get to 200) and was wondering what kind of nutrition/supplements/whatever I should take before and after my workouts.. I leave work and head to the gy at about 5pm mon, tues, thurs, & fri and get there at about 5:30, work out until about 7 then some cardio for 15-30 minutes depending on energy levels.. when I leave it's close to 7:30 and it takes me another 30-45 minutes to drive home from there (I live out in the country) and then I usually start making dinner around 8:30.
Should I be worried about going into a catabolic state during/after my workout? Should I take a protein or protein+carb shake? Any ideas?

Thanks
 
Have a shake ready after workout. {In my opinion} if you are having an {intense workout for 2hrs.} yes you are going catabolic. You may even want to have a small shake before you leave work.
 
Rockaho said:
Have a shake ready after workout. {In my opinion} if you are having an {intense workout for 2hrs.} yes you are going catabolic. You may even want to have a small shake before you leave work.
Click to expand...

Protein only or Protein and Carb shake?
 
no, when you click on that link you have to go back a day to see a full day... I enter new information throughout the day so the day that comes up at first is just what has already been entered.
Sorry for the confusion.
 
this message is to all that want to lose weight.

The whole issue is about the cause of obesity.
I it is a heredity issue, then it is very hard to solve it
but if it is due to excess calories intake, then it is simple.


Don't listen to dietetitians who just want to make money.

loosing weight is very simple but it requires the willingness and the ability to carry on with a certain diet and exercise programs.

The human body works like "bottle" under a spring.
it is a matter of input/output.
whenever input>output you gain weight and the reverse it true.
Although you might say that this is obvious but unfortunatly if people really new that they would not have gone into Fat burners that only heart their health and other sources of weight loosing things.
note that loosing weight quickly will create an imbalanced shape of your body. Such as your arms and face will shrink immediately but your butt and your abdomen where fat really lies will remain or will shrink slightly.

the formula that would only work is :
Eat less (less fat and more carbo) and burn more through more physical activities.(walk, play basketball...)
In addition, go out often and leave the house, since most people keep on eating (on TV) while they are at home.

Although this should definitly succeed, one must not only follow a diet for 2 month, then eat as before. If this happens, Most of the fat you will gain will go to your Buttom and legs but your face will remain thin.
this would create a really bad appearance of your body.

Once one reaches a certain (regular) weight, he should keep the amount of fat reduced but increase the amount of Carbo eaten to get a total number of calories (input) that matches your output (normal body consumption+Exercise), hence you will not gain weight
 
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