I need to lose lots of weight (fat)!!! [Forum Archive]

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I need to lose lots of weight (fat)!!!

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Posted by: NJcactus

I NEED TO LOSE FAT!!! I'm 33 years old... 6'2"/300 lbs. Eight years ago... I was about 100 lbs. less than I am and had a nice physiqe. An injury sidelined me from working out and I ate like crap and gained a lot of weight. A couple years later and much heavier, I started working out again... only to stop because of crappy, lame excuses (I moved, too little time because of work, depression, etc.)

Well here I am now... a fat slob, ready to be healthy again for a variety of reasons --- 1) I look like shit 2) I want to avoid serious health associated with weight 3) I want my strength and energy levels back to where it used to be 4) I enjoy playing B-ball, tennis, raquetball, and softball and it's depressing because I can't perform the way I expect.

This past month, I have made some serious lifestyle changes... I'm much healthier in my eating habits... eating less crap, totally avoiding fast food, eating less (portions), and spreading out my meals to 6 small meals, with more protein than I used to - I didn't have nearly enough. I was a carb junkie and I've certainly decreased the amount I consume. I eat a lot more green veggies. My nutrition in itself has made a world of difference.

Now to my training... and where I have some questions for any of you who would like to help me. I have been doing cardio the first thing in the morning at the gym... usually the ellipticals or treadmill. I've been doing that 5-6 times a week. 3 early evenings a week, I've been doing weight training.

I know I'm on the right track... even if I am doing something wrong, it's certainly better than what I've been doing the past several years. Now for my questions... what are your recommendations for continuous fat loss? I do want to gain muscle, but want to lose all this fat. I realize it will take a lot of time, and my goal is to not recognize myself next summer!!! I guess what I'm looking for is for some advice on my workouts.... how much cardio? How much cardio is too much? Is it always necessary to take a day of rest, even if I feel I don't need it? Weight training -- how many sets, reps for each muscle group?

Perhaps I should continue what I'm doing (I'm seeing positive results) and get back to you guys in a 4-8 weeks if I reach a plateau? But if you have any helpful hints that can steer me towards my goal, I will be very grateful!

Thank you!

NJcactus

Posted by: madds

Cardio - For fat loss, I would do cardio 5 times a week, at 30 minutes a session (if you don't htink this is enough, up it to 40 minutes). Right now, the stat bike or the treadmill is fine.

Diet - To stimulate fat burning, I would recommend a low-carb, high protein, low-fat diet. At your weight, I would say 250g carbs, 350g protein. Eat regularly, and drink plenty of water to keep your metabolism raised. Include plenty of fruit and veggies.

As for supplements, I would recommend L-Carnitine and caffeine.(Caffeine lets fatty acids to be used as energy. Make sure you take it on an empty stomach, because when taken with carbs glucose derived from carbs initiates the release of insulin, which screws up the fat liberating effects)

Training - I would say 12 sets for your 'big' muscles (chest, back, legs) and 9 sets for your 'smaller' muscles (biceps, tricep). Warm up, train heavy, push the last set to failure and use good form. Include all the heavy compound basics - barbell bench, deads, squats, rows, barbell curls, close grips, mil presses.

Posted by: myCATpowerlifts

I wouldn't go from no cardio, to 5 days a week at 30 minutes...

Start off 3 days a week at 20 then move up if you want.

Posted by: buildingup

you too fat to help, just die

Posted by: Brandon

Quote:

Originally Posted by madds

I would say 250g carbs, 350g protein.

not to nit pick, but the body can only absorb 35g of protein at a time, so for him to absorb 350 grams, he'd have to eat ten times a day.

to the dick above me, you're a worthless waste of space.

good luck to the original poster.

Posted by: TJ Cline

Quote:

Originally Posted by Brandon

I agree 350 grams of protein is very excessive.......more like 200-250.

I don't know if there is allot of research to back up how much protein can absorb in one sitting.....depends on age, sex, activity and many other factors.

Posted by: bulletproof1

Quote:

Originally Posted by Brandon

the body can only absorb 35g of protein at a time

why do people always say this? do you think jay cutler only eats 210 grams of protein per day?

Posted by: TJ Cline

Quote:

Originally Posted by bulletproof1

why do people always say this? do you think jay cutler only eats 210 grams of protein per day?

I think he was refering to people who dont use Steroids and GH.

Posted by: CowPimp

It sounds like you've done a lot of research, and you are doing the right thing in a lot of respects. Although it sounds like your diet is looking much better, you may want to start poking around the stickies and threads in the diet section to maximize your results. There is a lot of awesome information there that can help you reach your goals in the healthiest, and most efficient, manner.

In terms of training, you also sound like you're on the right track. Although there is certainly nothing wrong with doing that much cardio, don't be afraid to cut it back a little bit if you feel yourself getting burnt out; 3-5 days per week at 30 minutes per session is more than enough. If you enjoy the cardio, then by all means stick to what you've been doing. Cardio is great.

Also, as you condition yourself a little more, you may want to consider trying some higher intensity forms of cardio such as HIIT or Max-OT cardio. Do a search on these forums for more information.

When it comes to resistance training, 3 days per week, as you have been doing, is plenty. Just stick to heavy compound exercises to build back your foundation. Squats, deadlifts, bench presses, military presses, rows, chinups, situps, and leg raises would all be my first choices. Always make sure to start with light weights and only increase as you become comfortable with the proper form. I would go with full body workouts, and I would do them in a circuit to help maintain a higher sustained heart rate to burn more calories during and after your workout.

Good luck on your journey. You will find a lot of good help here; I know I did. Also, ignore that douche bag that left you the asinine comment. There's always the occasional prick that decides to add his two cents.

Posted by: PreMier

Quote:

Originally Posted by buildingup

you too fat to help, just die

You should shut your fucking mouth. He is here to make a positive change in his life, and not be told by some keyboard jockey, living in his mothers basement, to die. Why dont you do something constructive with your time, other than trying to degrade others.

Posted by: kicka19

Quote:

Originally Posted by buildingup

you too fat to help, just die

while that is a funny statement i wish the orig poster the best of luck

Posted by: madds

About the protein debate, i have heard figures ranging from 10g of pretin per hour to 40g of protein per hour. Everybody responds differently. You can't expect to script a diet and have it work exactly spot on the way you wsnt first time. Diet is always a constant juggling act with ever-changing variables.

Posted by: CowPimp

Quote:

Originally Posted by madds

About the protein debate, i have heard figures ranging from 10g of pretin per hour to 40g of protein per hour. Everybody responds differently. You can't expect to script a diet and have it work exactly spot on the way you wsnt first time. Diet is always a constant juggling act with ever-changing variables.

Indeed. Not only are responses to protein intake different based on the person in question, but the time at which you ingest the protein matters too. For example, you are going to be able to assimilate more protein immediately after a workout as opposed to 3 hours after your last meal with relatively little physical activity in between.

Posted by: madds

And not only that, but sufficient fibre needs to be taken in order to help your body absorb all this protein. So with adequate fibre intake, I have yet to see any research that says 350g, 400g or even 500g is too much.

Posted by: buildingup

let fat boy work it out for himself, get off the junk food, create a calorie deficit by not stuffing ur fat mouth. increase ur bmr by eating smaller meals and lifting weights so muscle can burn off extra calories. As for his fat bumchum premier, seriously go lose weight and try not to be sinful by letting other men enter you from behind! as biggie said two dicks without a chick will put u in serious shit, or something along those lines

Posted by: madds

Quote:

Originally Posted by buildingup

let fat boy work it out for himself, get off the junk food, create a calorie deficit by not stuffing ur fat mouth. increase ur bmr by eating smaller meals and lifting weights so muscle can burn off extra calories. As for his fat bumchum premier, seriously go lose weight and try not to be sinful by letting other men enter you from behind! as biggie said two dicks without a chick will put u in serious shit, or something along those lines

How about you shut your mouth. Your in no position to say anything to anyone. This guy has decided to make a lifestyle change for the better and he doesn't need fuckwits like you saying that kinda stuff. If I were you, I'd go and do somemore 'upright rows' that so effectively target your 'biceps and delts' as you say.

Posted by: buildingup

awww maddy waddy helping fat people out, your nation has the highest proportion of obese people in the world, you dont need to be cuddling them and saying try out this new fad diet. you need to be putting them on fat farms and electrocuting them every time they eat cake! fat people need to stop looking for "cures" like lipo and low carb diets for a day and concentrate on prevention.
'keep away from the cake fat boy'

Posted by: TJ Cline

Quote:

Originally Posted by buildingup

awww maddy waddy helping fat people out, your nation has the highest proportion of obese people in the world, you dont need to be cuddling them and saying try out this new fad diet. you need to be putting them on fat farms and electrocuting them every time they eat cake! fat people need to stop looking for "cures" like lipo and low carb diets for a day and concentrate on prevention.
'keep away from the cake fat boy'

How to make friends fast..........................By buildingup

Posted by: madds

I wish I possessed the same wit and remarkable intelligence that you do. I'm not here to argue with you. I've been there and done it and I kow my stuff. You obviously don't. Seeing as your a fountain of knowledge, explain to me how a low-carb diet works, or what vitamin E does, or perhaps the importance of zinc in a mass-building diet. Answer me these right now, smartass.

Posted by: buildingup

im not here to make friends but to tell the harsh truth!

Posted by: buildingup

haha well i do not take supplements, i eat a healthy well balanced diet but i can tell u vitamin E is an anti oxidant which flushes away free radicals after muscle breakdown during workout. low carb diets like the atkins are a stupid and dangerous way to cut down calories whilst trying to feel full through high protein and saturated fat intake. and no idea about zinc maybe it helps the obsorption of protein and other essential nutrients into the body? im not saying im a fountain of knowledge but i know the basics and would never put myself in such a dangerous position as obesity in the first place

Posted by: madds

Anyway, NJcactus, how are things progressing champ? We want an update!

Posted by: buildingup

zinc aides the body in the actions of several hormones, such as growth hormone, testosterone, insulin, and estrogen and is also essential to cell division, growth, and repair of muscles

Posted by: buildingup

haha madds u suprised

Posted by: buildingup

stop talking your shit now havent you since i answered your questions which obviously didnt know the answers to, hoped i help you on your quest to gaining that extra gram of muscle. you punk

Posted by: madds

Well I spose questions wasnt the best way to prove something, seeing as you've just Googled that answer. Start posting up some intelligent responses (go and help Rissole with his pre-comp diet in the Comp Arena for example) and we'll see how smart you really are. In fact, help NJcactus right now. I wanna hear what you have to say about his workouts and diet. I've posted mine, now you post yours.

Posted by: TJ Cline

Quote:

Originally Posted by buildingup

im (I'm) not here to make friends Well so far you're not. but to tell the harsh truth!Again, so far you're not.

Posted by: buildingup

haha if you see the time of the response you idiot i obviously wouldnt have time to have googled it and since you so intelligent why would you have asked me the questions if you knew i could have googled it? you have shown yourself up, so next time i suggest you shut up little mouth and go fuk your cousin

Posted by: madds

Anyways, as for questions, vitamin E decreases the amount of creatine kinase (CK is an enzyme that indicates muscle damage). Also helps in the storage of glycogen. Zinc mainly helps manufacture test and and low zinc causes a drop in IGF (for you buildingup - IGF stands for insulin like growth factor)

Posted by: buildingup

Haha Foreman what a guy, don't give me lessons on correct grammar, this isn't a formal letter. Your country has twisted the English language to prove a stupid point that you are not affiliated with England when it is clear that you werent in the first place with such differences in your politcal system.

Posted by: madds

Seriously, what do the mods do for a joke around here? You can't let this guy shit all over some guys thread. This is about NJcactus.

NJcactus - Got your diet and workouts sorted yet? As for cardio, of your a fan of high intensity, go for it, otherwise I'd stick to low-intensity style.

Posted by: TJ Cline

Quote:

Originally Posted by buildingup

Haha Foreman what a guy, don't give me lessons on correct grammar, this isn't a formal letter. Your country has twisted the English language to prove a stupid point that you are not affiliated with England when it is clear that you werent in the first place with such differences in your politcal system.

Don't hijack this thread.....refer to the thread:
The greatest country in the world.

Posted by: buildingup

no of course not but they still have the power to desolve parliament and decline legislation. ur bloody government is at its knees to corporations especially the food corporations who dictate the health policies of your nation. if you read about health you will see that ur government has to rephrase legislation about salt so it reads salt is good for in moderation rather than salt intake is high in foods therefore should be avoided where possible

Posted by: buildingup

damn you, you edited your post

Posted by: PreMier

Quote:

Originally Posted by buildingup

You're lucky that you live so far away. You wouldnt hang for a single training session with me you pussy. Your limited training knowledge proves that. So, stop beeing feeble and learn all you can you wanker.

Posted by: buildingup

oh look its itchy ass boy, back from the gay club i see. and your calling me a pussy, i'll fucking break ur homo nose you fucking AIDs carrier

Posted by: PreMier

Damn, you talk about being gay more than richard simmons

You're obsessed!! Shut your mouth you fool.

Posted by: buildingup

lose weight

Posted by: NJcactus

Thank you guys who are giving me some positive suggestions and recommendations. That's why I'm here... to learn from those who are willing to share their knowledge.

Just to give you an update.... my motivation level is very high and my energy level has increased. I've lost about 3 pounds a week for the past month, so I hope to continue on this trend. I started over 300 lbs. and my weigh-in this morning was 290. Again, that's why I'm here -- to learn all I can so that it will help me stay focused on what I need to do.

To the pompous asshole from England. I have a question for you? Did some overweight fool kick your ass years ago... and that embarrassed you and from then on, you have some weird vendetta against them. And what's with the gay thing? Same thing? Did some gay guy beat you up? Come on over to the states and if you're ever in the New Jersey/New York City area come meet me face to face. Then talk your shit.

Again, thanks for those trying to be helpful.

Posted by: buildingup

we dont have any faggots and fat people in England, so dont get a heart attack over the comments fatboy. you need to put more effort into losing all that lard and not in replying to me because as far as your stats go you dont have much time to change you ways

.

p.s hands off the cookie jar fatty

Posted by: TJ Cline

Quote:

Originally Posted by buildingup

we dont have any faggots and fat people in England, so dont get a heart attack over the comments fatboy. you need to put more effort into losing all that lard and not in replying to me because as far as your stats go you dont have much time to change you ways

.

p.s hands off the cookie jar fatty

http://news.bbc.co.uk/1/low/health/342887.stm

Posted by: buildingup

i live in inner london, fat people in england dont count as english anyway!

Posted by: buildingup

thats in bloody rural england, where all the english rejects are forced to go and farm crops, to me they might as well be welsh :0

Posted by: TJ Cline

Quote:

Originally Posted by buildingup

thats in bloody rural england, where all the english rejects are forced to go and farm crops, to me they might as well be welsh :0

Its still England .....now I will look up your huge gay population stats and post them next

Posted by: buildingup

foreman you fat as well? because a good deal of dieting can go a long way!

Posted by: TJ Cline

http://www.bbc.co.uk/nottingham/feat...atistics.shtml
London is #2......I see why you live there

Posted by: FishOrCutBait

Quote:

Originally Posted by buildingup

let fat boy work it out for himself, get off the junk food, create a calorie deficit by not stuffing ur fat mouth.

How about you shut your damn mouth, you disrespectful little prick! What kind of POS are you, that you think you can just join up on this site, and chew out people you dont know, for nothing? And about you bad-mouthing Premier, again, how about you STFU? Yeah, your frickin parents need to beat your insolent rear more often, or harder, because you need an attitude adjustment.

Posted by: IainDaniel

Most UK little Twerps, are ignorant loud mouth Fucks, that need an as whooping.

Posted by: TJ Cline

Quote:

Originally Posted by NJcactus

Thank you guys who are giving me some positive suggestions and recommendations. That's why I'm here... to learn from those who are willing to share their knowledge.

Just to give you an update.... my motivation level is very high and my energy level has increased. I've lost about 3 pounds a week for the past month, so I hope to continue on this trend. I started over 300 lbs. and my weigh-in this morning was 290. Again, that's why I'm here -- to learn all I can so that it will help me stay focused on what I need to do.

To the pompous asshole from England. I have a question for you? Did some overweight fool kick your ass years ago... and that embarrassed you and from then on, you have some weird vendetta against them. And what's with the gay thing? Same thing? Did some gay guy beat you up? Come on over to the states and if you're ever in the New Jersey/New York City area come meet me face to face. Then talk your shit.

Again, thanks for those trying to be helpful.

3 pounds a week for a month is a great start. Just keep at it and you'll be is awesome shape by next summer.........

Posted by: buildingup

i love you too iain

Posted by: NJcactus

In case anyone was wondering what led up to me being like this...

When I was in shape, my perspective on being "healthy" was simple. I was active, excercised, I had a semi-decent diet. While I could have benefitted from better knowledge, I didn't feel the need. I played sports growing up. I was a pitcher on my high school baseball team... and no, I didn't look like David Wells or Bartolo Colon (to any baseball fans out there)... I had a normal pitcher-type build.

Back in '97, I moved from NJ out to Phoenix. That is where I injured my foot and ankle. I'm a teacher and my teacher's aide didn't show up for work for 2 days straight, without calling in. That wasn't like her... and I was worried because her asshole husband has beat her in the past. He never wanted her working with me because he was thinking there was something going on between his wife and me. Well, even though I knew it was a crazy thing... I went over to her apartment to find her and see if she was alright. The reason why it was crazy, was because they lived in a dangerous, drug-infested area of the city, we called Little Mexico. It's probably not so dangerous if I was Mexican, but I am as white as they come. Anyway, I confronted Enrique at the apartment where a shouting match ensued. He wouldn't let me know if Chantel was alright. He slammed the door in my face. I decided to leave, to plot my next move... call the police? wait and come back with other friends? When I got near my car... 3 guys who were hanging out at that apartment complex came up to me... They were watching my confrontation with their homeboy. To make a long story short... they pepper sprayed me, started punching and kicking the shit out of me. One of the guys ran over my fucking foot... breaking it and my ankle. So, that was the beginning of my sedentary lifestyle. I attempted to become more active after it healed, but I had a nagging pain for a few years when I put too much stress on it for long periods of time. I gained a lot of weight in those couple of years.

I also had a highly stressful job when I lived in Phoenix. I taught at a special school specializing in teenagers who had severe emotional and behavioral problems. Basically, I put my life (and my health) on the backburner and focused all my energy on the kids. It was an emotional roller coaster for me. One of my students committed suicide. Another student of mine had parents who were brutally murdered. Another was so badly beaten by a local gang that he was in a coma for several weeks. Most of these kids had horrible home lives, shitty parents, many were severely abused when they were younger. I constantly worried about them and my continuous goal was to teach these kids the basics on how to function in this world. I acted like a surrogate parent to many... taking them shopping, going to baseball games, etc. And since money was tight for me out there, for a few years I got a part-time job working on the children and adolescent ward in a psychiatric hospital. The stories and horrors I could tell you from that job... well I'll spare you. Basically, I acted like a fucking martyr and didn't give a shit about myself during those 7 years I worked with these kids. I gained even more weight!!

After my injury fully healed, logic would dictate that working out on a regular basis would relieve my daily stress. In hindsight, yes... that's totally true. I tried several times to get into a routine, but never stuck to it. Instead, I relieved my stress with my co-workers at the local pub. Drinking added even more weight... not to mention drained my emotional well-being. Instead of making positive decisions about myself and my health, I instead felt sorry for myself. And when I realized that was lame, I focused my energy on the kids again. Then my self-pity would creep back and so on so forth. It was a vicious psychological cycle that I couldn't seem to break. Last year, I decided I couldn't take it any more. While that teaching job was extremely rewarding, I knew I was at my breaking point... far beyond being burnt-out.

I decided to quit and move back to Jersey, where my roots are. Now I'm teaching teenagers who are a lot let stressful to work with... they only have basic learning disabilities, not severe issues like my previous students. My only challenge with them is trying to make class fun and motivating so that the kids want to learn. While I feel dedicated to teaching, it's not my life anymore... nor do I want it to be. I've always felt that giving to the world and others is important, but I've come to realize you can only give so much if you don't take care of yourself... and that's where I'm at right now. My health is my main priority right now, and I won't slow down until I reach my goals.

I understand that this appears that I'm making up excuses for being so overweight. It's not an excuse, nor am I trying to rationalize anything. I'm just sharing with you all what contributed to my unhealthy lifestyle. My previously poor mental health had a direct correlation with my physical health. For many individuals, there might not be quite so much of a connection. Regardless, I'm now making positive choices in my life that are helping my physical and mental well-being.

One question... before I forget. When doing cardio... where do you recommend my heartrate range be for burning fat? I've read varying reports, so I'm a little perplexed. Thanks again.

Posted by: TJ Cline

I'm 38 and I try to keep my heart rate between 140-150, but I will take it up to 180 for a short ( about a minute or two) time two or three times during a 30 min cardio session.

Posted by: CANIBALISTIC

NJcactus you shouldn't feel a need to explain yourself.

Posted by: madds

NJcactus your doing absolutely fantastic champ!. 3lbs a week is a great start. All that stuff is in the past now, and the decision that you made to get into shape will be the best one you've ever made. CANIBALISTIC hit the nail on the head - you shouldn't feel a need to explain yourself just because some English wanker throws some weak insults. I can garauntee you that everyone on this board is right behind you in your quest for a better body and better lifestyle. Keep it up champ! Your doing great.

It's also great to hear that your motivation levels are so high.

Posted by: Nick+

Quote:

Originally Posted by IainDaniel

Most UK little Twerps, are ignorant loud mouth Fucks, that need an as whooping.

That's not fair........

NJCactus just read your reasons for being fat and drinking --you had reason enough ........ no need to make excuses!

Put's my situation into perspective- I indulge in the alcohol too much (with all the predictable results), but I don't have the excuse of a highly stressful job......

Time for reflection.........(and preferably action...)

Posted by: JayBee

i loved london and radstock more than anywhere ive ever been. there are some pompus assholes over there, though.

Posted by: IainDaniel

Quote:

Originally Posted by Nick+

That's not fair........

I said "Most"

I have tonnes of Family over there in both Scotland and England, and try to visit there quite often. I know what most kids are like over there.

And they definately need a serious ass whooping.

Posted by: CowPimp

Quote:

Originally Posted by NJcactus

One question... before I forget. When doing cardio... where do you recommend my heartrate range be for burning fat? I've read varying reports, so I'm a little perplexed. Thanks again.

In my health class I was told something like 60-65% of your max heart rate (220 - Your age = 187) is best for fat burning while 80-85% of your max heart rate is best for cardio conditioning. I say you should try both levels of cardio.

Posted by: buildingup

oh yeh and americans on holiday arent load mouth wankers ruining everybody elses time abroad with their beer bellies, shorts and hawiaan shirts. boo hoo im so sympathetic everybody has problems get over it!

Posted by: Akkers

Quote:

Originally Posted by buildingup

oh yeh and americans on holiday arent load mouth wankers ruining everybody elses time abroad with their beer bellies, shorts and hawiaan shirts. boo hoo im so sympathetic everybody has problems get over it!

I'm not sure anyone is listening to you anymore...

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