In need of advice

[cnkale80]

Hi all. I am trying to get back into the working out/eating healthy scene but it is very challenging for me. I have gotten extremely overweight (6'1 @ 270lbs) and it's gotten to the point where my breathing is heavy and I when I walk it feels as if I am dragging myself around. I am a big guy and will probably never see anything below 215 - 220 lbs (my weight when I was in excellent shape in the military). Sometimes I get into a good routine but it fades out and I go back to my old habits. Has anyone ever gotten distracted and if so what are some ways to stay focused and motivated? Thanks for all your help.

 

[Ben dur]

finding a motivated friend always helps me stay focused
or finding less motivated friends and trying to display a healthy lifestyle and help them as much as possible
-these are 2 very useful methods ive used to stay focused and intense in my routine

aside from that, logging on here and asking for quick recipes, effective exercises and even home based ideas, will make the whole process less overwhelming

keep in mind that a good routine would only consume about 1 hour 4 times a week, in the process youll meet great friends and have a blast.
and eating healthy could includes a lot of very satisfying and delicious recipes, that you will certainly enjoy

 

[Built]

Hey there

My suggestion to you would be to start something simple, yet appropriate IMMEDIATELY while figuring out your next steps.

First up is your diet. Do you happen to know roughly how many calories you used to eat when you were healthy and fit?

And do you know how many you are eating now? Humour us - log into FitDay - Free Weight Loss and Diet Journal and enter your food for the next few days. Please don't feel put on the spot here - we need to see what's NOT working so we can fix it. This is the fastest way to the solution.

Now, exercise. Do you have access to a gym? What is your current activity level?

 

[cnkale80]

Thanks for both of your replies, I appreciate it.

Built --> It's hard to remember that far ago but I do know I was running 2-3 miles 3 times a week and lifting weights about 3-4 times per week. Not a day went by that I wasn't doing one or the other except for vacation and stuff like that. Since I was working out so much I was never conscious of what I ate, which was a lot, because I would burn it up so fast. I can safely say I probably averaged about 3000 - 3500 calories a day back then. Now I have a problem with cravings. I will do well for a while but I'll get that craving for a fat hamburger and fries at Chili's and it's downhill from there until I pull myself up again. It's a never ending cycle. I am a member of 24hr fitness and I go through spells. Sometimes I do well for a couple weeks and I'll slack off for 2 months. I just seem to lose focus so I need to figure out how to stay on track. I'm 28 now and I don't know the age range for men when their metabolism is reduced but I am certainly not what I used to be. Anyways, if you could give me some pointers, that would be awesome. Thanks again.

 

[Ben dur]

finding some good friends who can help me stay motivated is probably my #1 biggest asset...

making graduated short term goals that are achievable is also a very helpful method

for instance
for me it would be

gain 5 lbs by christmas
then a total of 10 sometime thereafter


if by december 14th ive gained 5 lbs on my average weight, i can put a date on my next shortest term goal

10 total lbs (5 more) by feb 15th

this gives me a realistic goal to strive for


it isnt very plausible --for ME-- to just say
"i want to be 225lbs dry and cut at 6% body fat"

but if i set short term realistic goals it will help me along the way to that long term goal

 

[Ben dur]

the thing to keep in mind here is that if you say "i want to look like i did back then"

that is a very distant goal (maybe not as distant as you think, but none the less distant)

say, i want to loose 10-15 lbs by christmas for instance
and then set an even short term goal

i want to set up (and begin practice on) a solid, and realistic diet and training plan by mon the 27th )1 week out
this give you plenty of time to ask questions, learn basics, and even shop for the goods

in the meantime you should begin trying to make sound decisions in the gym and at the table etc.

 

[Ben dur]

im sure you can come up with the fine details yourself
the dates and actual lbs etc.

keep in mind with these goals that 2 lbs a week is probably the max you would loose in a healthy manner, and as you get leaner you would have trouble loosing even that

for me to loose 5 lbs of fat would take 8 weeks.

 

[Built]

Okay - well, how about you start with this:
Make a commitment to show up at the gym three days a week. You don't actually have to train - you have to show up on the floor ready to train.

Here's your entire 3-days a week workout for the next month:

3x5-8 for each of the following, not counting warmup sets.
Deadlifts - free Olympic barbell, any style (my fave is RDL, off the floor is great too)

Squats - free Olympic barbell squats, below parellel

T-bar or bent over barbell rows - one arm dumbbell rows is another option here if you prefer or want a little variety

Bench press: Flat or low incline barbell press.

Chins or self-assisted chins. If you're doing self-assisted, do 'em by standing on a bench so you're at eye-level. Use a shoulder-width or narrower grip and lower to a count of five. Get back to "up" any way you can. WAY BETTER than lat pulldowns. You'll see why when your lats and your abs hurt when you breathe the next day.

Military press or push press. Standing. Dumbbell or barbell. No machines.

Weighted crunches on a swiss or bosu ball. Yep, 5-8 reps, just like the other stuff

20-minutes of post-workout cycling OR incline walking on a treadmill. Don't hold the handles while you walk. No elliptical.

Spend a couple of minutes with some slow static stretches after you train (not before - you can do dynamic stuff before but static stretches come after)

On the off-days, go for a 20-30 minute walk, preferably after dinner. It'll help you metabolize carbohydrate better by activating glucose transporters.

For your diet, the easiest suggestion I can offer you is this: pretend you have celiac for a little while and stop eating wheat. This makes it slightly more inconvenient to eat crap like muffins, bagels and pasta - and besides, wheat makes a LOT of people particularly hungry (I'm one of 'em).

Lean heavily on protein-dense foods, make sure you eat plenty of healthy fat, limit your starches to the meal before and the meal after you train. Every other meal is protein, produce and healthy fat.

While you do this, track your intake on FitDay - Free Weight Loss and Diet Journal and post up the average in a few days so we can help you fine-tune it.

How does this sound?

 

[Ben dur]

good god built your turning me on

 

[cnkale80]

Thanks Built. Sounds great!! I just printed your post out for future reference. I'll be keeping in touch!!

 

[Built]

You'll like it. It won't feel as intense or hardcore as what you've done in the past. This means you won't get burnt out and quit.

Let me know how it goes. You start Monday.

 

[Merkaba]

Good luck. Built is always right on

And I must say, NEVER say you can't do something! If you want to get to 215 then do it. Just don't expect it to happen overnight, or easily for that matter. Everything takes time when done right! And, Construction is WAAAY harder than Deconstruction.

 

[Ben dur]

if you were talking to me about getting to 215 then i know, i agree, and thank you very much

if you were talking to him about getting to 215

hell yes and agreed

 

[cnkale80]

Here is my planned diet for the upcoming week. Please feel free to critique.

Breakfast - 2 packs of oatmeal, 3 boiled eggs (no yolk, just whites), banana, and a full glass of milk.

Lunch - 1 California roll, a bowl of tossed salad with a LIGHT dose of dressing, and a glass of green tea with honey.

Dinner - Chicken (2-3 legs or a breast), a can of mixed vegetables, and a full glass of milk. Maybe a side of rice depending on what time I eat and go to bed. I don't want to hit the sack with a heavy meal in my belly.

Snacks between meals, if I get a craving, could be a glass of blended fruit, protein shake, or maybe a healthy granola bar. I'm usually always stocked with these items. Anyone of those three seem to be a good idea between meals.

And of course, LOTS and LOTS of water throughout the day.

What do you guys think? I figure I'd give this a shot for a week and change it around for weeks to come. Thanks again guys for all your insight.

 

[Built]

What time of day do you intend to train?

Your breakfast - unless you intend to train in the AM, ditch the oatmeal. Eat at least two yolks and about 8 egg whites. Get in some veggies with this meal. I eat cottage cheese, avocado and tuna for breakfast.

Your lunch - you need more protein with this. Aim to eat about a cup full of any lean protein source at each meal, and about half a cup with each snack. Every time you open your mouth, protein goes in.

Ditch the granola bars. All bars. They're crap.

More veggies. Toss in some raw nuts and olive oil somewhere.

 

[Merkaba]

if you were talking to me about getting to 215 then i know, i agree, and thank you very much

if you were talking to him about getting to 215

hell yes and agreed

I was referring to him...but the same to you I guess. Do you want to get to 215? Haha good luck!

Just kidding.

 

[Ben dur]

no..

i dont really wanna get that big

im pretty satisfied with myself right now
im 175

maybe 180
or 185

beyond that and i am concerned my athletic ability may suffer