Thread: I need help!! PLEASE READ and comment please!!

OK, first, forget dropping 50lbs in 4 months. Even if you can, you shouldn't. And don't be willing to lose lean mass to drop weight. Your lean mass will help you shed weight.

Read the stickies on bulking and cutting. Figure out what your calorie level should be, than work to that. Fitday.com is good for tracking your intake. Make sure your carb, protein and fat intake levels are good.

Post your workouts. Think about moving your cardio to non-lifting days. (Just a thought.) Start a journal and keep track of your progress. You'll get lots of advice.

Originally Posted by Pylon

OK, first, forget dropping 50lbs in 4 months. Even if you can, you shouldn't. And don't be willing to lose lean mass to drop weight. Your lean mass will help you shed weight.

Read the stickies on bulking and cutting. Figure out what your calorie level should be, than work to that. Fitday.com is good for tracking your intake. Make sure your carb, protein and fat intake levels are good.

Post your workouts. Think about moving your cardio to non-lifting days. (Just a thought.) Start a journal and keep track of your progress. You'll get lots of advice.

Thanks for the response.. How about loosing 25lbs in 4months?

My workout routine..
chest:
bench press 5 sets for 6-15 reps
incline dumbell 5sets 6-15reps
cable cross overs 5sets 10-15 reps

shoulders
military presses to the front 5 sets 6-15 reps
side raisers 5 sets 10-15
shrugs 5sets 6-10 reps

arms

biceps:
barbell curls 5sets 6-10reps
reverse barbell curls 5sets 10-15
dumbell curls 5 sets 10-15

triceps:
overhead extensions with dumbells 5sets 6-10
cable press downs 5 sets 6-10reps
Overhead cable extensions 5sets 6-10

back:
dumbel rows 5 sets 6-10
cable pulldowns 5 sets 10-15
reverse pecdec 5 sets 10-15

legs
squats 10sets 6-20

I kinda keep it simple when I workout and am done lifting in 25-30mins then cardio for 30mins plus 5 mins relaxation. Im very open to changes.. And for legs I do just squats and they kill me so I don't do anything else..

This is all you really need to know to lose weight. Read every word of it, and adhere to the advice provided:

Guide to Cutting, Bulking & Maintenance

Originally Posted by CowPimp

This is all you really need to know to lose weight. Read every word of it, and adhere to the advice provided:

Guide to Cutting, Bulking & Maintenance

That's the sticky I was referring to. The Pimp is right on. That'll be your guide.

There are lot's of kinds of lifting programs. Play around and find one that works for you. And get over the weight by numbers. If you lost 20 lbs fat and gained 20 lbs lean mass, you'd be the same weight but look a lot different. Weight is more than just a number.

if Jodi doesn't get a paycheck from this place she should.

Originally Posted by Little Wing

if Jodi doesn't get a paycheck from this place she should.

who is jodi and is she hot?

Thanks for the response(s) all. I read that link and everything on that is pretty much what Ive been doing so I am even more lost.. I think Ill cut calories to 2500 (a lot of protein and fibre and brown rice) See how that works.. Ill be soo hungry tho..lol

Originally Posted by juggernaut2005

Thanks for the response(s) all. I read that link and everything on that is pretty much what Ive been doing so I am even more lost.. I think Ill cut calories to 2500 (a lot of protein and fibre and brown rice) See how that works.. Ill be soo hungry tho..lol

Don't just dramatically cut calories all at once - slowly decrease them. The weight loss will be more effective if you take things slowly.

And don't just eat protein... You need to eat lots of vegetables and to at least some healthy fats to be healthy. Personally, I would still include some fruit and other things too.

Post your diet, including the number of calories and the split between the 3 sources of energy.

Originally Posted by Emma-Leigh

Don't just dramatically cut calories all at once - slowly decrease them. The weight loss will be more effective if you take things slowly.

And don't just eat protein... You need to eat lots of vegetables and to at least some healthy fats to be healthy. Personally, I would still include some fruit and other things too.

hmm I eat a decent amount of brown rice. According to fitday.com 1 cup of brown rice has rougly 15gm of protein which is not bad.. Problem is I don't know how to convert cups to grams (my stupid scale is in grams), so I think I might be overdoing the brown rice.. Whats the rule of thumb for converting cups to grams?

Originally Posted by CowPimp

Post your diet, including the number of calories and the split between the 3 sources of energy.

7am metrx MRP.. 250cal, 37 proteins, 20 carbs, 2.5 fat

10am Protein shake. 240 cals, 48 protein 6 carbs

1pm lunch.. chicken or turkey on a wheat wrap with lettuce and cheese (not sure of breakdown)

4pm Protein shake 240cals, 48 proteins 6 carbs

after working out 7ish: Protein shake 240cals, 48 proteins 6 carbs

9pm dinner, brownrice with chicken and veggies

Hmm! after posting this, I don't think I eat too much calories in the first place. its weird cuz people see big guys/girls and assume they eat like animals but thats not ALWAYS the case..

The thought of increasing calories to loose weight is frightnen..lol

Cut some of the shakes and replace them with solid sources of protein, it will have a way more thermogenic effect on your metabolism forcing your body to burn more cals just by digesting it. Your body doesn't hardly have to work to digest the shakes.
Pre-contest I cut all shakes and go to all solid forms of protein, I usually end up increasing my cals after a time because my body starts to burn up what I am throwing into it way faster than when I supplement with shakes a lot.

Originally Posted by BritChick

Cut some of the shakes and replace them with solid sources of protein, it will have a way more thermogenic effect on your metabolism forcing your body to burn more cals just by digesting it. Your body doesn't hardly have to work to digest the shakes.
Pre-contest I cut all shakes and go to all solid forms of protein, I usually end up increasing my cals after a time because my body starts to burn up what I am throwing into it way faster than when I supplement with shakes a lot.

the shakes are soo convinent.. working 8:30-5:15pm, doesnt allow for much solid food.. its hard enough taking short breaks at 10am and 4pm to drink a shake . Ill go solid weekends but mon-fri the shakes will have to stay .. wait, I can get protein bars.. those are solid.. right?

Originally Posted by juggernaut2005

the shakes are soo convinent.. working 8:30-5:15pm, doesnt allow for much solid food.. its hard enough taking short breaks at 10am and 4pm to drink a shake . Ill go solid weekends but mon-fri the shakes will have to stay .. wait, I can get protein bars.. those are solid.. right?

Most protein bars are crap imo, occassionally - fine, but not every day.
I do hear where you are coming from with the convenience factor but I still stick with the same advice, you need to eat more solid meals. I've had some really shitty schedules and jobs in the past where I couldn't take breaks at all... I'd sneak into the washroom for a pee break and scoff down a quick meal! lol Hey, ya do whatcha gotta do!
Too many liquid meals will slow down your metabolism and work against your objective.
Tell work you've just found out your a type II diabetic and need to eat every 2 - 3 hours - whatever works!!! (Sort of kidding )
Good luck.

Originally Posted by juggernaut2005

Now, Im told by a friend to go o 2000 calorie diet.. Now I'm 325lbs, 2000 calories might starve me to death which is counter productive..

Now that is funny. At 325, I think starving to death should be the least of your worries.

IMO, either hit the gym hard, or slowly cut back on calories. Don't do a crash type thing where you hit the gym hard AND go to a 2000 cal at the same time, you will hit a plateau and have nothing to change. Personally I like crash diets, but I don't know that it would be the right thing for you.

Originally Posted by Dale Mabry

Now that is funny. At 325, I think starving to death should be the least of your worries.

IMO, either hit the gym hard, or slowly cut back on calories. Don't do a crash type thing where you hit the gym hard AND go to a 2000 cal at the same time, you will hit a plateau and have nothing to change. Personally I like crash diets, but I don't know that it would be the right thing for you.

lol big guys starve too.. I am hitting the gym hard and consistently now ill ticking to 30mins cardio after lifting .. ill post progress

Originally Posted by BritChick

Most protein bars are crap imo, occassionally - fine, but not every day.
I do hear where you are coming from with the convenience factor but I still stick with the same advice, you need to eat more solid meals. I've had some really shitty schedules and jobs in the past where I couldn't take breaks at all... I'd sneak into the washroom for a pee break and scoff down a quick meal! lol Hey, ya do whatcha gotta do!
Too many liquid meals will slow down your metabolism and work against your objective.
Tell work you've just found out your a type II diabetic and need to eat every 2 - 3 hours - whatever works!!! (Sort of kidding )
Good luck.

I hear you, but eating chicken in the bathroom is kinda gross.. What if a piece of shit flies into the chicken? lol!!

All jokes aside, Im gonna cut the shakes to two-3 per day and eat more solid food!

I would definitely kick up your calories. Your metabolism is probably chugging along very slowly. Gradually increase your calories to like 3K, then start cutting back again gradually. You need to rev up your metabolism before you start dropping weight.

Originally Posted by CowPimp

I would definitely kick up your calories. Your metabolism is probably chugging along very slowly. Gradually increase your calories to like 3K, then start cutting back again gradually. You need to rev up your metabolism before you start dropping weight.

Thanks for that advise.. according to the calorie calculator, I should be getting 3250 calories-4225 calories.. Ill go up to 3333 and gradually cut down to 2800

Originally Posted by juggernaut2005

Thanks for that advise.. according to the calorie calculator, I should be getting 3250 calories-4225 calories.. Ill go up to 3333 and gradually cut down to 2800

Just monitor your weight at 3300 for a couple of weeks. If you lose some fat, then don't worry about cutting more calories. Don't cut out more calories until you hit a plateau.

Originally Posted by CowPimp

Just monitor your weight at 3300 for a couple of weeks. If you lose some fat, then don't worry about cutting more calories. Don't cut out more calories until you hit a plateau.

see I dont wanna loose just fat.. I wanna drop weight cuz I think 325 is just too much for my heart.. Im not fat looking at all.. on the contrary I look like ive been working out for ever.. hell some friends think I use steroids.. I just wanna get to 280ish to ease my heart some stress of lugging 325lbs.. i got no gut. I should get some pics up soon! there are three 320lbs + guys at my gym and all three of them are pushing 54+ waist sizes..

3300 calories sounds liek a good starting point.. So if i gain weight, then ill drop it to 3100 and try and get a fat/weight loosing calorie level

If you do it right, you can lose 45 pounds of just fat. I'm willing to bet that you've got quite a bit of fat to lose with a 47 inch waist. Granted, it probably doesn't feel like you have that much on you because you're big and built, so it is spread fairly thin. You'd be surprised though.