Help with my transformation

[farming stock]

I have decided to take this step and hopefully get it right this time.

I have untreated low testosterone and degenerative arthuritus of the knee, along with being obese I have plenty of reasons to lose weight.

I am currently 34, 5"11, 265lb and after looking at the stickies I would estimate I'm 35%bf with a waist of 46"

I have used a website to calculate my macros which are:

Tdee-2834cals take away 500cals leaves around 2300

I'm not sure how to separate this up into P/C/F though

Do I have my full body weight in grams of protein or just my lean body mass? As this would mean I consumed more carbs than protein.

I can't train legs or do any form of cardio that involves legs and I'm not sure if my low testosterone makes it harder for me to lose weight as anytime I have tried before it just doesn't seem to happen.

I want to get this right, split with the mrs, works going down hill, depression is getting worse and I find myself uncontrollably crying at random times.

[JamesSingh]

hello,

First thing is first you need to know what to expect.. This cannot be a 1 month plan, or 3 month plant... this needs to be a life style.

These ripped dudes dont just get fit and healthy by easy work, our body building staying fit lifestyles are HARD WORK and MOST PEOPLE cannot do it.

However if your consistant and stay with your plan for 2 months You will go from 265 to 230 pounds GURANTTEEEEDDDD in those 2 months...

"Body fat" is considered the easiest weight to lose.

Just by eating correctly u will go down to 220 pounds in 3 to 5 months, thats with no excersize. rmr, ur body resembles ur eating.

Lets say u eat salad and grass all day for the next 5 years, u will be down to 170 pounds in 5 years. Lets say U eat bacon, cookies, and as much other sugar and carbs and bad shit u will stay at 265 and just go up as u get older, and ur hormone lvls get less and less.

This is how u should start
Look at your eating habits fIrst and ask yourself this, how many cups of soda,milk,juice, or frapaccinos, do i drink a day?
lets say 1 glass of each a day. You have probabaly 150 plus grams of sugar. Now ur body will only use 30 grams of sugar a day. The worst thing in the world for us AMERICANS is sugar.

Actual Fat in foods is ALOT SAFER than sugar. For exame 45 GRAMS OF SUGAR WILL CAUSE MORE FAT, THAN EATING 45 GRAMS OF FAT FROM PEANUTS.

Also i know its hard, but life isnt easy, there comes a time in every mans life he has to man up and fight the pain..

YOU HAVE TOOO RUN.. do not worry about weight lifting yet. Start at running and jump roping, riding the bike at the gym. This is the hardest part, getting off the coach, I used to way 270 pounds and now 2 years later I weight 178 Pounds..

Do this consistantly every single day, and take as few breaks as possible.

Basicas are easy, study ur nutrition and eat how u want ur body to look.

Train consistantly, and learn how the human body works.

Put ur time into it

Rmr also, there are therapies for injuries, low T and ALOT OF OTHER BENEFICIAL things toi help u.

Message me for questions.

[farming stock]

Thanks for the reply, I have trained for a long time, but can only do upper body due to my injury. I can bench press 160kg 3x8 reps but couldn't carry my 7 year old due to my knee injury. I haven't been able to run for 10 years and without a knee replacement I won't be able to again.

My diet is the thing I really want to get sorted, I eat and have eaten fairly good for a long time but just don't lose weight.

Example diet would be

2scoops whey, milk, 3 rice cakes with almond butter
Chicken breast, salad, beetroot, dressing
2scoops whey, milk
Tuna, small amount Mayo, hot sauce, cashew nuts
Train
Recovery shake
2chicken breast, hot sauce, veg

I cook 3 chicken breasts every day to eat and have a tin of tuna every day.

I must be doing something wrong tho as this diet doesn't work for me, been on it two months, I don't drink, smoke, or drink anything other than water and (black coffee in the morning).

Perhaps someone can help me realise where I'm going wrong?

[RaginCajun]

Welcome aboard!

Do yourself a favor and read thru some of the stickies at the top of this section. After reading, come up with a proposed diet and we can critique.

Also, do you have a pool close by? Swimming is good for bad knees, and it is great cardio! What about rowing, will that hinder your knee? What is your current lifting schedule? There are many exercises/machines that will keep pressure off of the knee.

You are making a step in the right direction. Consistency and dedication are two things that will take you where you want to be!

[GirlyGymRat]

Why r u not treating your low t? Will make you feel better and have more energy to workout!!!

R arthritis. It's so debilitating that you can't workout??

[GirlyGymRat]

Why r u not treating your low t? Will make you feel better and have more energy to workout!!! R arthritis. It's so debilitating that you can't workout??

Just saw your post in injuries re knee.

[EquilibriumZ]

Welcome aboard! Do yourself a favor and read thru some of the stickies at the top of this section. After reading, come up with a proposed diet and we can critique. Also, do you have a pool close by? Swimming is good for bad knees, and it is great cardio! What about rowing, will that hinder your knee? What is your current lifting schedule? There are many exercises/machines that will keep pressure off of the knee. You are making a step in the right direction. Consistency and dedication are two things that will take you where you want to be!

Hey how is swimming good for bad knees? Does it heal it or it just doesnt hurt it?

[farming stock]

Thanks for the responses I've been reading through the stickies and will continue to, the site has definitely got a lot of information.

Is my current diet really wrong or are there any tweeks that stand out?

I had a big fall out with my endocrinologist as he told me I had low testosterone then signed me off and told me he couldn't see me again as he thought I used AS, I have taken legal action but have been left with no treatment or any other options.

As far as my knee goes I have had this problem over ten years, I recently had X-rays and MRI scan which resulted in the Doctor telling me my knee is like a car with bold tyres on ice. An accident waiting to happen. He told me not to walk long distances, not to do any weight Bearing exercises, swimming results in my knee ballooning. It's a horrible way of life compared with my low T, I really have a low quality of life. The doctor told me that every kg I lose in weight will be 5kg of pressure off my knee.

I kinda feel like I'm in catch 22, if I lost weight my testosterone may rise, and my constant knee pain may decrease. Although to lose the weight I feel like I have to raise my testosterone and use my legs.

I train 3-4days a week but havent changed and really don't feel like I have a drive in life or the gym. I want to be a minimum of 50lb lighter.