Any Suggestuions to get started?

[budamonk]

Hi all. I'm finally ready to drop the poudage. I am currently 450lbs and not that active, but that's changing. My Long Term Goal is to be 280lbs. Any suggestions on how to get there?




buddamonk

[Will100]

post EXACTLY what u eat. dont lie...we can help...but only if ur truthfull and are willing to work at it


that bag of doritos at 3 in the afternoon MUST be included dont hide anything (u get what i mean)...also read the stickies...but for now post ur eating habits...an average day...all meals, all drinks, all snacks EVERYThING

there are alot of people here who know alot of stuff about this, we can help post it up

[budamonk]

Thanks Will100

Lets see... an average day would look like this

wake at 9a

12 noon:Wendy's spicy chicken sandwich/large coke
2p: The infamous bag of dorritos from the vending machine
4p Lunch (footlong steak and cheese sandwich and 3 cookies and mik from subway)
10p: Dinner(usually something cooked. whatever's arround)

Sleep arround 2a

usually between lunch and dinner, i have nothing but water because of the huge lunch. I'm not really big on the sodas, but I usually will have apple juice whith dinner.

[Will100]

ok there are some serious problems there lol

1) EAT AS SOON AS U GET UP...get that metabolism going
2) SMALLER MEALS, BUT MORE MEALS...again...keep that metabolism going
3) DONT EAT PURE CARBS PAST 6 PM...trace carbs in fruits and veggies is ok..no pastas, pizza, etc past 6...it sucks i know, deal with it lol

how old are u and how tall r u

9 am: Bowl of raisin bran with skim milk, 1-2 toasts with natural peanut butter and a fruit (apple, banana, grapefruit etc)

11 Am or Noon: Grilled Chicken breast (1-2) with some greenbeans (NO BUTTER!! PLAIN!!!), or a salad with low fat dressing, NO CROUTONS

1 PM: Snack..FRUIT, LOW FAT YOGURT..1 fruit, and a bit of yogurt

4PM: Pasta and salad...make ur own sauces..that store bought stuff is total crap..loaded with fats, and preservatives...nothing like moms homemade spaghetti...dont have time to cook every day? MAKE 4 LITTRES OF IT ON A SATURDAY AND RE HEAT IT!!! thats what i do when i cook...im a student, i dont always have time..i do that...trust me, ur body will thank u

7 PM: 8 Oz Steak, marinade it in some soya sauce, JD, and a bit of spices that are to ur liking (marinade the night before)...veggies, and a baked potato..NO BUTTER!!

if ur hungry during the night DONT cheat and eat a huge meal ur body DOES NOT NEED A TON OF FOOD BEFORE BED!!!...as a snack eat, GUESS WHAT...FRUITSSSSSS...if u absolutely must get a tasty snack buy Crispy minis, very low fat...they have alot of sodium, but if u cheat they taste good low in fat, and are a hell of a better choice them ice cream, cookies, chips and doritos

Looking at ur diet ur not used to eating like this...its ok man...ull go through withdrawal..but after 2 weeks ull get used to it...it becomes easier with each passing day...and dont be afraid to have a cheat day on saturdays..thats alright...go to subway, get ur sub and ONE cookie not three lol...thats ok once a week...as long as its not habitual



NOW...on to ur workouts..post what u do right now ill help u out there as well

[budamonk]

Thanks man. Now that I tossed out the crap in my cabinets, I know what to get. Im 25 years old and Im 6ft 5in. As far as the workout goes. I've been walking for about 30min a day before work. But I seen the light this weekend and got a gym membership. Any suggestions for the workout?

[MindFreak]

Originally Posted by Will100

ok there are some serious problems there lol

1) EAT AS SOON AS U GET UP...get that metabolism going
2) SMALLER MEALS, BUT MORE MEALS...again...keep that metabolism going
3) DONT EAT PURE CARBS PAST 6 PM...trace carbs in fruits and veggies is ok..no pastas, pizza, etc past 6...it sucks i know, deal with it lol

how old are u and how tall r u

9 am: Bowl of raisin bran with skim milk, 1-2 toasts with natural peanut butter and a fruit (apple, banana, grapefruit etc)

11 Am or Noon: Grilled Chicken breast (1-2) with some greenbeans (NO BUTTER!! PLAIN!!!), or a salad with low fat dressing, NO CROUTONS

1 PM: Snack..FRUIT, LOW FAT YOGURT..1 fruit, and a bit of yogurt

4PM: Pasta and salad...make ur own sauces..that store bought stuff is total crap..loaded with fats, and preservatives...nothing like moms homemade spaghetti...dont have time to cook every day? MAKE 4 LITTRES OF IT ON A SATURDAY AND RE HEAT IT!!! thats what i do when i cook...im a student, i dont always have time..i do that...trust me, ur body will thank u

7 PM: 8 Oz Steak, marinade it in some soya sauce, JD, and a bit of spices that are to ur liking (marinade the night before)...veggies, and a baked potato..NO BUTTER!!

if ur hungry during the night DONT cheat and eat a huge meal ur body DOES NOT NEED A TON OF FOOD BEFORE BED!!!...as a snack eat, GUESS WHAT...FRUITSSSSSS...if u absolutely must get a tasty snack buy Crispy minis, very low fat...they have alot of sodium, but if u cheat they taste good low in fat, and are a hell of a better choice them ice cream, cookies, chips and doritos

Looking at ur diet ur not used to eating like this...its ok man...ull go through withdrawal..but after 2 weeks ull get used to it...it becomes easier with each passing day...and dont be afraid to have a cheat day on saturdays..thats alright...go to subway, get ur sub and ONE cookie not three lol...thats ok once a week...as long as its not habitual



NOW...on to ur workouts..post what u do right now ill help u out there as well

i agree with most of this post. what i dont agree with is the "cheat" day. i would NOT go to subway once a week and eat a sub and a cookie. the guy is 450 lbs he can do without the sub and definetly without the cookie. One white chocolate macadamia nut cookie from Subway has 220 calories and a whopping 11 grams of fat. thats ONE cookie. just not worth it. maybe once a month have a cheat day. get the weight under control and well into your routine before you start having a cheat day every week. just my opinion.

good post other than that.

[Will100]

the cheat day isnt a total day of complete fat, its mainly for sanity issues...it IS very hard to eat low fat food ALLLLLLL week...one meal wont hurt all that much...unless ur try to get ur BF to like 4% for a BB competition, one sub a week isnt much of a problem..thats just my opinion


as for the workout, keep with the walking before work for now, thats good

at the gym focus on COMPOUND movements, Deadlifts, Bench and Squats...those are the three that work the most and largest amounts of muscle....muscle burns fat, so u want to do lifts that encourage full body growth...Cammo has a begginer routine that seems to do very well, im not sure what the link is but he will know..so YOOOOO CAMMO, link the man up please :P

if u have more questions just let us know

[wnxmaximus]

Originally Posted by MindFreak

i agree with most of this post. what i dont agree with is the "cheat" day. i would NOT go to subway once a week and eat a sub and a cookie. the guy is 450 lbs he can do without the sub and definetly without the cookie. One white chocolate macadamia nut cookie from Subway has 220 calories and a whopping 11 grams of fat. thats ONE cookie. just not worth it. maybe once a month have a cheat day. get the weight under control and well into your routine before you start having a cheat day every week. just my opinion.

good post other than that.

well if he changed everything that was suggested, even with the cookie, he is going to be shedding fat fast.

i see your point though

[Robyn81478]

Originally Posted by MindFreak

i agree with most of this post. what i dont agree with is the "cheat" day. i would NOT go to subway once a week and eat a sub and a cookie. the guy is 450 lbs he can do without the sub and definetly without the cookie. One white chocolate macadamia nut cookie from Subway has 220 calories and a whopping 11 grams of fat. thats ONE cookie. just not worth it. maybe once a month have a cheat day. get the weight under control and well into your routine before you start having a cheat day every week. just my opinion.

good post other than that.

Even when trying to shed lots of fat (I've had 3 kids and tend to pack on the pounds with each pregnancy) I've found that having one cheat MEAL a week helps keep me motivated.
I don't have one whole day where I eat anything and everything that day, but once a week I have something sinful, whether it be pizza, ice cream, cake, whatever. Now, say I sit down and have pizza, I don't gorge myself on it and have 5 or 6 slices, I have maybe a slice or two, but I also make sure that the rest of the day my diet has been perfect. I agree that at 450 pounds he should be keeping his diet as clean as possible to drop that weight. But if he's at 450 pounds he's probably had some issues with eating in the past and completely sticking to the ultimate clean diet is not going to be the easiest thing. If he is completely motivated and can stick to a clean diet for every other meal 7 days a week, having one "treat" a week won't be harmful. IMO, you need that one little reward to keep yourself motivated and not feel like you're completely depriving yourself. I know a lot of people who won't stick to a diet if they feel like they have to be 100% strict 100% of the time. In my case my one little cheat meal usually kicks my metabolism back into shape and the weight loss starts again. I would suggest though going strict for one straight month and then adding the cheat meal, just so your mind and body gets into the routine. And I know a lot of times for me once I go a long time like that eating perfectly, I have no desire to have that cheat meal, but it helps my sanity knowing I have the option. Back before baby #3 I went so long eating perfectly and without simple sugars that one day at work I started craving chocolate so terribly and I ate a candy bar. My body REFUSED the sugar and I puked!

[budamonk]

So far so good!! One other question, After my workout at least 3 times a day, I have been riding an excercise bike for about 20min. Along wih walking 30min 5 days a week before work, is this too much cardio? Or is there such a thing in my case?