Thread: Too Heavy for running? Got Fat now what?

26 years old and 300lbs

you probably need to stay at about 3000 cal to loose weight at a reasonable rate

you need to be lifting heavy 3 times a week and performing cardio 2 times

take a couple days off each week too

id suggest a bike or an elliptical if you have any concerns about your knees at all

and honestly at 300 lbs i would, but your might be alright...

id also suggest low intensity cardio for at least a couple weeks to get you back into it...

then start cranking up the dial

log onto FitDay - Free Weight Loss and Diet Journal and track your caloric intake



others should be able to help you with your diet more
but id suggest

230g pro
100g fat
25g of fiber

also a gal. of water (not "liquid",... WATER, some people get that confused)

those are mins

all your other calories can be split up however you like
i lean more towards proteins and fats than carbs

and i stay away from simple carbs as much as possible

Originally Posted by Ben dur

26 years old and 300lbs

you probably need to stay at about 3000 cal to loose weight at a reasonable rate

you need to be lifting heavy 3 times a week and performing cardio 2 times

take a couple days off each week too

id suggest a bike or an elliptical if you have any concerns about your knees at all

and honestly at 300 lbs i would, but your might be alright...

id also suggest low intensity cardio for at least a couple weeks to get you back into it...

then start cranking up the dial

log onto FitDay - Free Weight Loss and Diet Journal and track your caloric intake



others should be able to help you with your diet more
but id suggest

230g pro
100g fat
25g of fiber

also a gal. of water (not "liquid",... WATER, some people get that confused)

those are mins

all your other calories can be split up however you like
i lean more towards proteins and fats than carbs

and i stay away from simple carbs as much as possible

3000,cause he's 300 pounds??
ok well yea if you're gonna be hitting the gym heavy and doing cardio.

Youre 26. Thats young. And no you dont have to do a bit of cardio. Its all about the calories.Should we all do cardio? yes. But I suggest a slower approach than many like to imagine yet its easier on your body. I would aim for no more than 2 or three pounds a week. Its not all gonna be fat anyways. But hell thats a 6000+ calorie deficit right there. You need to take a week to see how many calories you average per day and for the week and what your weight does so you can have an idea of what your maintenance intake is. I just think that any guy wanting to really cut should look at around 2000 to 2500 as a general goal.... if they can get all of their macs in.

Yes please don't cut the fat, get lots of good fat. And I would take the money you were gonna spend on the protein and buy lean meats first. If money isnt an option then go ahead and get the protein. I would suggest solid food before shakes. Lean meat, fish, chicken beef...no need to limit it to cans of tuna. God that stuff gets old quick.

"Super" Built will be in soon to tell you to go to fitday.com to track your intake. It gets the laziness out of people but really you need to do it in order to efficiently know where youre headed. Kinda like building a house. You can do it with random parts but its just way easier if you have it layed out first. Oh yea and running is a crap shoot on the knees anyways. I think its a genetic thing. some people have concrete knees, some of us have small scrony knees. I have to keep the muscle load high on my legs to keep my knees feeling good. There are other ways to get in cardio. You can really turn up the intensity on walking ya know, add in some hills and youre getting it on. Once you leave the ground youre multiplying the impact forces.

i did a quick search
found a maint calorie calculator

it said about 3500-4000 light activity-vigorous respectively

run a deficit would put him at 2700-3100 range
in reality his maint is unknown so we have to find a round figure

2500 cal is a cut even for me, and in 175

haha...'superbuilt'.

I like that. definitelt would have to agree. Shel set him straight.

Unfortuantely thats about as productive as Im gonna be in this thread.

Originally Posted by ArnoldsProtege

haha...'superbuilt'.

I like that. definitelt would have to agree. Shel set him straight.

Unfortuantely thats about as productive as Im gonna be in this thread.

Yea I know a good bit but its like why even try ...

Heeeere Built Built Built Built....

I did 20 min of cardio last night, and 45 5am this morning... I plan on going to the gym twice a day... splitting the cardio and weight training. 45 mins of cardio in AM, and Workout after work in the PM.. I will do some cardio in the PM 15 min warmup and 30 after...

anyways, about the good news...
I weighed myself and, if the scales are correct at the gym,,, I only weigh 272lbs...I guess my other scale was off...hopefully.


I did join a cal intake log/counter at everydayhealth.com

so far at 2pm: See attached PDF


Oh.. I will be taking phosphagen...

ps....I know there is alot of better creatine that phos... but I have a small bucket of this stuff I need to use before it expires... hate to waste it.