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

[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

 

[Akkers]

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.

 

[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.

 

[buildingup]

you too fat to help, just die

 

[Brandon]

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.

 

[GFR]

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.

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.

 

[bulletproof1]

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?

 

[GFR]

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.

 

[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.

 

[PreMier]

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.

 

[kicka19]

you too fat to help, just die

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

 

[Akkers]

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.

 

[CowPimp]

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.

 

[Akkers]

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.

 

[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

 

[Akkers]

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.

 

[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'

 

[GFR]

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

 

[Akkers]

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.

 

[buildingup]

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

 

[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

 

[Akkers]

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

 

[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

 

[buildingup]

haha madds u suprised

 

[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

 

[Akkers]

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.

 

[GFR]

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.

 

[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

 

[Akkers]

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)

 

[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.