37yr old--Help me young buks! 6'3 and 344lbs

[ol2hlp10]

Ok! Time for you to help out out an old fu*k! I'm 6'3 wigh 344lbs!

FIX ME!!!!!!

Been so FAT so f ing long since I last did test that I don't know where to start!!! Obviously I need help!

I'm Fuc*ing a fat ass and never been here before and need you young bucks to tell me what to do! I have the money, so just tell me or email me a plan that will work and I'll do it!

Regards,

Fat Man------But not for long!

[Times Roman]

Welcome to the board mate!
First, if YOU are an old fuk, then might as well have me crawl in a hole and start shoveling dirt over me?

Second, don't think about steroids for now.

Go here, and calculate your TDEE (Total Daily Energy Expenditure)
http://forums.steroid.com/showthread...gy-Expenditure

Obviously, you need to be in a caloric deficit position

Next, go here, and learn about Food Macros, and how to calculate (Protein/Carb/Fat & Calories)
http://forums.steroid.com/showthread...nutrient-Chart

some additional reading:
http://forums.steroid.com/showthread...ng-101-Cutting

and this:
http://forums.steroid.com/showthread...et-Information

now go here and do some reading
http://forums.steroid.com/forumdispl...RESOURCE-FORUM
find a sample diet, and create your own with an etimated 500 cal/day deficit based on your tdee, and listing macros. post your diet so we can look for imrovement opportunities

Next, go to the doctor and get a full physical w/ stress test. And get complete blood panels worked up including free/total testosterone. This is an important step! Wouldn't want you to blow a gasket!!

If your blood panels indicate low testosterone, you may wish to explore TRT (testosterone repla***ent therapy)

Next, start a cardio program, starting out 10/15 minutes a day working up to 1 hour a day.

Buy yourself a body fat caliper, learn to use it; track our BF% loss

After a couple of weeks, start a very light strength training program
http://forums.steroid.com/forumdispl...KOUT-QUESTIONS

try NOT to over do it!! you didn't get thisway overnight, and you will not remedy over night either!

Any other questions, please ask
Good Luck!
---Roman

[Gym_]

Im 39 and this is my diet thread
http://forums.steroid.com/showthread...ics-of-my-Diet
basically the last 6 months i have dropped 30kg thats 66lbs or somewhere around that i use the Atkins diet which is freely available on the net.. ever one is different but for me it works. low cal, low fat, the juice diet, stavation diets don't work for me 0 carbs do .. check that out wile you in the diet threads and see if it something you would like to try ..

Gym_

[Honkey_Kong]

OP, take a week with a notebook and pen and write down everything you eat every day. Include portion size and time. This includes beverages too.

At the end of the week, find out how many grams of protein, carbs and fats are in each thing you consume along with it's calories.

This will quantify your current diet. Because when we just guess the people who are skinny overestimate how much they eat and people who are fat underestimate. Now since you're 344lbs a small healthier change to your current diet will yield a large result over the course of a month or two. When that loss levels off, make another small change. Eventually, your diet will transition in to one that will help you keep the weight off. It'll also make it easier to stick with the healthier diet because you'll slowly make these better choices part of your habit.

[songdog]

Well Bro aas isnt a diet aid.Wat you need is a good diet and exercise and the will to stay at it.Well you made it this far so that tells me your ready.You have a lot of friends here who will help you along the way.We have a diet section and they are great.You can find a training routine to fit your needs in the workout section.All you got to do is ask.Good luck Bro

[magic32]

I fully concur with all the above!
Learn and implement proper diet and exercise.
Steroids are not the proper solution for you...great reading above too.

Be persistent and patient, don't make drastic changes and don't expect them...both of these lead to burn out!

Best to you.

[V-ROID]

Calorie deficit is the ONLY answer. Either by means of restricting intake or by burning calories up through exercise. A healthy mixture of both being the best option. Dropping bread and sugar is a good place to start while you get your plan figured out. Maybe look into 16/8 intermittent fasting as well.

[SlimmerMe]

Welcome!

Do you want to come on over to the Nutrition forum where you can get some real solid specific help? Get a plan made up just for you? We all end up there sooner or later.

We will be waiting for you. Hope to see ya there.

[gixxerboy1]

good advice by everyone

[DeadlyD]

Welcome, i was overweight at one point aswell, so i know your struggle!, i don't agree with the atkins diet, cutting all carbs is not a good idea, trust me i tried that , major rebound !, a good start might be cutting out anything (white) , white breads,sugers,white flours etc. Anything WHITE. Up your protein,up your good fats, and lower your carbs. And start going for walks and try and break your previous fitness records everyday !! .... And stick with it!!! Good luck

[Coolhand5599]

good luk

[Gym_]

Welcome, i was overweight at one point aswell, so i know your struggle!, i don't agree with the atkins diet, cutting all carbs is not a good idea, trust me i tried that , major rebound !, a good start might be cutting out anything (white) , white breads,sugers,white flours etc. Anything WHITE. Up your protein,up your good fats, and lower your carbs. And start going for walks and try and break your previous fitness records everyday !! .... And stick with it!!! Good luck

A lot of people can lose weight on a complex carb diet... .. just by eliminating simplex carbs.. you will have to try and few and see what works best for you..

Suxs to be me.. im not one of thous people