I need help!!

[slownsteady]

I need to drop fat and gain some muscle... I have "skinny people" legs/arms/face/neck etc... all of my fat is just centraly located at my stomach and man breats! the "man breasts" are the reason for all of my problems, the stomach isn't too bad and doesn't bother me anywhere near as much as my giant fukkin tits!



Short story:
I was SKINNY, got FAT, lost 100lbs~ and now I am getting fat all over again... depression is kicking in because of it, I have a two year old son and DO NOT want him to see me like I used to be when I was a fat, depressed, suicidal douche.... Point being I want to eat healthy but just don't know how (sounds dumb, I know but...)


long story:
I was SKINNY, REALLY skinny when I was younger. I ate everything I wanted, as much of it as I wanted and never gained weight... I hit puberty at about 12yrs old and blimped, I got really fat! When I was about 16~ I ended up getting Ulcers, GIRD and IBS and lost a BUNCH of weight (almost 100lbs) while it was a VERY unhealthy way to lose the weight, I am VERY glad it happened!
so Anyways, I was 21 years old, 6'-1" and weighed about 170, still chunky but I had some muscle and was a little happier with life. now at age 23 I am back up to a little over 200lbs and am becoming extremely unhappy all over again! To the point where it needs to change and it needs to change NOW! My problem is I can't do anything "for myself", as in, If I am working out alone I will quit after like 5 minutes but if I go to the gym and have a trainer or someone pushing me I could work out all day long because I do not want to dissapoint someone else.
I am 23 now and NO ONE has seen me without a shirt on in the last 11-12 years except for two people, my best friend of 8+ years who has always been a heafty guy (like 5'-10" 275lbs... not muscle) and my girlfriend/"baby momma" of over 3 years now. I swim with a shirt on, no matter how hot is it or what i am doing I will NOT take my shirt off in public or in my own house for that matter, afraid someone will see me some how...


EDIT: Since I am sure someone will bring it up, I know I should probably see a psychiotrist or something... Also "gynecomastia" was on my mind as it has been linked to many drugs that are used to treat ulcers and such....

[jamyjamjr]

well, your in the right place...

number 1, take a deep breath and relax... we'll take good care of you

number 2, do exactly what i ask of you in my sticky below.. it'll help me help u...

Welcome to the boards diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...



Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition

http://www.dailymoti...nar-pt1_extreme

http://www.dailymoti...nar-pt2_extreme

http://www.dailymoti...nar-pt3_extreme

http://www.dailymoti...nar-pt4_extreme

http://www.dailymoti...nar-pt5_extreme

http://www.dailymoti...nar-pt6_extreme





You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

When you've completed reading all this feel free to post up your diet for critique..

[slownsteady]

Well, I am temporarily laid off so I have decided now is a GREAT time to fully commit myself to doing something! Not much at the moment to be honest, I get up at 6am and jog but not too far because I am fat and can't handle much more than a .5 mile jog at the moment. I can walk all day but.... on top of that I am taking some fish oil (about 10g a day) and watching my diet a little more but I still REALLY need help with this because I LOVE food!!

age: 23
weight: 200~
height: 6'
bf: no idea
goals: lose weight, build endurance, and eventualy I hope to "bulk up". Target weight is probaly like 170~. Don't take this the wrong way but I have always wanted to have a body just like Mark Wahlberg. Nothign too crazy jacked up but still ripped...


Haven't gotten any fat measurements or anything done yet so here are a couple pictures to help in guessing my body fat (a lot I am sure). Hopefuly these will work because it took me a LONG time to even convince myself to take my shirt off and I had to take like 10 pictures because I instinctly kept "sucking in"...

[FireGuy]

You look quite a bit heavier than 200lbs being you are 6 feet tall. As far as your cardio, I would stick with some fast paced walking for a greater duration of time as opposed to trying to jog a 1/2 mile. A brisk 45-60 minute walk first thing in the morning would serve you better at this point. I would do that 7 days a week and twice a day whenever possible.

As far as your diet, you MUST control your self admitted love of food and figure out a way to become more disciplined. If you want to post up your diet I would be happy to take a look at it. If you are looking to put one together I would start at around 2,000 calories a day broken down into 5-6 meals per day.
200 grams of protein, 200 grams of carbs and around 50 grams of fat per day would be a good starting point.

[slownsteady]

As of my doctors appointment yesterday I was actualy 198.3 pounds fully dressed. As for my diet, right now I don't really have one. I have been reading around trying to get something started and in all honesty I don't think I will have a hard time stickign with a diet, just getting it started is the hard part for me.

The walking thing seems like a better idea, I basicaly walk about a 1/4 mile to get warmed up, jog about 1/2 a mile then walk another 1/4 mile to cool down. but that is pretty much all I really do at this point because I have a 2.5 year old son I am with from 8am-4pm and after the woman gets home she thinks I need ot devote my night to her LOL... even worse because she LOVES to eat and she is a tiny thing. like 5'-6" and maybe 110lbs or so and can eat whatever/whenever... She is all about helping me in any way possible though because she can see I am not happy slipping back into the fat lazy bastard I used to be...

Also considering adding and ECA stack rather than an "OTC fat burner".

[Klimax]

Fireguy gave you great advice.
If you don't have a diet, it's the first think you should think about.
In your thread there is some good advice you can start from.

[elpropiotorvic]

As of my doctors appointment yesterday I was actualy 198.3 pounds fully dressed. As for my diet, right now I don't really have one. I have been reading around trying to get something started and in all honesty I don't think I will have a hard time stickign with a diet, just getting it started is the hard part for me.

The walking thing seems like a better idea, I basicaly walk about a 1/4 mile to get warmed up, jog about 1/2 a mile then walk another 1/4 mile to cool down. but that is pretty much all I really do at this point because I have a 2.5 year old son I am with from 8am-4pm and after the woman gets home she thinks I need ot devote my night to her LOL... even worse because she LOVES to eat and she is a tiny thing. like 5'-6" and maybe 110lbs or so and can eat whatever/whenever... She is all about helping me in any way possible though because she can see I am not happy slipping back into the fat lazy bastard I used to be...

Also considering adding and ECA stack rather than an "OTC fat burner".

He there mate, if you are with ur kid from8to 4 it actually gives you a chance of excersizing there which is pretty awesome, like fireguy said, have you visisted the diet section?
I would say stay away from any fat burners ephedrine and clen speckally, cause u haven't started yet, I would use them only when plateau hits, which shouldn't be any time soon if you put diet and workouts there, the. At that point prob the general recommendation is going to be to increase excersize and a lower carb diet if possible, but for change the diet and u will change the way you look, it's not a fun way , but there is nothing fun in being fat, like onenof our members wrote in the past ,

good luck with ur endeavors

[slownsteady]

Thanks for the help guys! I have been reading around quite a bit and am waiting on a return phone call from my uncle (him and my aunt are both body builders) to see if he can get me started a little better than I am. Just finished up my cardio for this morning but I have nothing healthy to eat so no PWO meal, is that a bad thing?

I made some of those meal replacement bars (http://forums.steroid.com/showthread.php?t=383644) but am still waiting for them to set-up LOL...