Need some advice on loosing weight

[dantheman30]

I'm 30, was shot last July and turned into a fat ass while I had no choice but to sit around because of the extensive injuries. I'm 5'9" 240 pounds, I'm so fat I can't take it anymore.. I've got man boobs, I have no self esteem, I feel claustrophobic.

I've always been a diet soda drinker, but quit drinking soda today is the first day of water only.

I need a diet that I can use while working out at the gym I joined yesterday which I will be at every single day 7 days a week from here on out.

I was on the atkins diet before and lost 43 pounds in a little over a month with the help of oxy elite pro, but gained it all back in two weeks or so after eating again.

HELPPP I also want to get gears, but was advised to try my hardest to loose the weight first.

[gbrice75]

I'm 30, was shot last July and turned into a fat ass while I had no choice but to sit around because of the extensive injuries. I'm 5'9" 240 pounds, I'm so fat I can't take it anymore.. I've got man boobs, I have no self esteem, I feel claustrophobic.

First, welcome to the board. Second, I'm sorry for your situation, but you've come to the right place. There are plenty of people here, me included, who empathize with how you feel.

I've always been a diet soda drinker, but quit drinking soda today is the first day of water only.

A diet soda here and there won't hurt you, but if it makes you feel better to drink water, by all means, go for it!

I need a diet that I can use while working out at the gym I joined yesterday which I will be at every single day 7 days a week from here on out.

I can appreciate your urgency and excitement, but in my experience, a 'gung-ho' approach usually leads to a fast burn-out.

You don't need to be in the gym 7 days a week. Working out requires time to recover. Rest is important, and your body will thank you. I suggest you incorporate 1 complete rest day per week. Second, I suggest you DON'T weight train 6-7 days/week. Start with the basics. 5 days a week AT MOST is plenty. 3 would probably be even better until you adjust to higher workloads/volume. You can still go and do cardio on the other days in between workouts.

As for diet - read, read, read! Check out the sticky's. Read the other posts. Just learn as much as you can. Nobody is going to write you a diet, but when you learn enough to come up with one you feel is decent, post it up here in your thread and we'll help you get it sorted.

I was on the atkins diet before and lost 43 pounds in a little over a month with the help of oxy elite pro, but gained it all back in two weeks or so after eating again.

Then you already know the problem with extreme approaches to dieting. It's a lifestyle change that you need, not a 'diet'.

HELPPP I also want to get gears, but was advised to try my hardest to loose the weight first.

Good advice. DEFINITELY do not look into gear right now. Don't even think about it. It'll be a huge waste of money for you, will be of no benefit (because you need to learn and build fundamentals naturally first), and will very likely lead to undesirable results (ED, gyno, etc.) because again, you are uneducated on the subject.

[austinite]

Great coverage gb, as usual.

[--->>405<<---]

im a little bit curious about this shooting, would u care to elaborate? if its touchy i understand..

[gbrice75]

Great coverage gb, as usual.

Thanks brother.

Bump for the OP!

[dantheman30]

I had a really effed up year, my wife bailed and took our 4 kids..... It was all on me, I got overwhelmed by the guilt and loneliness and shot myself July 10th of last year. I survived as I'm here, there were 3 other close calls but lived through everything that was and should of killed me.. Glad I'm alive now but my body is is a wreck from the shooting, and car crash from a police pursuit.. I went crazy from the loneliness I think, finally wound up in a hospital for a few months and got my head a bit straight while getting help in outpatient care.

My other reason for working out is to feel happy again, I have read all over that it boost self esteem and makes people feel better and desperately seeking that. I went through all this alone with not a single friend or family member for a year now not even a call... I need a change and think this will save my life.

To the part about nobody posting a diet for me, PLEASE.. I have read, over and over and I see everyone saying different things. I want to loose fast, I have will power and will not cheat on a diet, I won't flake, I just need a diet that will get me thin fast while working out and doing cardio at the gym. Please PLEASE.

I can upload a picture of my build in a few if that will help with a diet plan.

[--->>405<<---]

Damn man im sorry to hear of ur troubles! Women can be tough.. Im glad u made it thru, now lets work on getting u in shape again..

Post a pic and read:

Dieting 101: cutting (sticky)

We will help guide u but u need to learn this diet and not be spoonfed so u become self sufficient. It really is not extremely difficult it just takes a bit of time and dedication but i promise u the reward is worth it..

Once u read the cutting sticky lets see ur idea of a good cutting diet and be sure to include total cals and macros..

[dantheman30]

Real embarrasing being a fat ass in these pictures but here they are, my motivation to not be an out of shape fat dude. I read the diet post, little confused, gonna work on a plan.

[dantheman30]

My initial plan was just to eat mostly tuna from the can and water, and hard boiled eggs.

[auswest]

My initial plan was just to eat mostly tuna from the can and water, and hard boiled eggs.

Eating healthy and losing weight is not about starving yourself and eating boring. You need to eat a balanced diet rich in vitamins and minerals.

There are so many healthy tasty food choices, it's just about reading and understanding what is and isn't good for you and why.
Being aware of healthy carbs/proteins/fats which are all required in near equal quantities to have a healthy balance.

Losing weight is about calorie control, consuming less than you use either through eating fewer calories or training harder/longer.

A tdee calculator is used as a guide to tell you what your body requires to maintain your weight at your current weight and activity level. These are found online, typically you would reduce this number to start by roughly 500 calories in order to see weight loss, this needs to be continually adjusted to suit your current weight and activity level, and gauged by weekly/fortnightly results.

I'm sure the gurus in this area will chime in and give you some ideas or links about the correct food choices or example diet layouts. If not a few suggestions to google would be

Tdee calculator
Healthy bodybuilding food choices
Understanding macros calories

[Pittsburgh412]

Eating healthy and losing weight is not about starving yourself and eating boring. You need to eat a balanced diet rich in vitamins and minerals.

There are so many healthy tasty food choices, it's just about reading and understanding what is and isn't good for you and why.
Being aware of healthy carbs/proteins/fats which are all required in near equal quantities to have a healthy balance.

Losing weight is about calorie control, consuming less than you use either through eating fewer calories or training harder/longer.

A tdee calculator is used as a guide to tell you what your body requires to maintain your weight at your current weight and activity level. These are found online, typically you would reduce this number to start by roughly 500 calories in order to see weight loss, this needs to be continually adjusted to suit your current weight and activity level, and gauged by weekly/fortnightly results.

I'm sure the gurus in this area will chime in and give you some ideas or links about the correct food choices or example diet layouts. If not a few suggestions to google would be

Tdee calculator
Healthy bodybuilding food choices
Understanding macros calories

Wtf is fortnightly ? Or a fortnight in general?

[auswest]

Wtf is fortnightly ? Or a fortnight in general?

Lol really? I've lived on both sides of the world and this term is used... A fortnight is 2 weeks, maybe it's a term not used by Americans? Or maybe you're just ........?

[auswest]

I just googled it its an old English term meaning 14 days (2 weeks). Makes sense I grew up in the uk and now live in aus which is very English driven. Figured it was common across all English speaking countries.

I suppose biweekly might be a term you yanks use....I am assuming you're American?

[auswest]

Thread officially derailed.....

[tarmyg]

I would recommend Mark McManu TSPA any day of the week. Simply read the short book and follow the instructions. Not sure I am allowed to link to it so just Google "musclehack tspa" and you should find it.

[Pittsburgh412]

Lol really? I've lived on both sides of the world and this term is used... A fortnight is 2 weeks, maybe it's a term not used by Americans? Or maybe you're just ........?

Yeah nobody I know says that... At all lmao

[tarmyg]

One of the best advice I was ever given is documenting what I eat. Basically the principle "If you bite it, write it" to make sure you know exactly what goes into your body.

Huge good luck, slow and steady wins the race IMHO!

~T

[auswest]

One of the best advice I was ever given is documenting what I eat. Basically the principle "If you bite it, write it" to make sure you know exactly what goes into your body.

Huge good luck, slow and steady wins the race IMHO!

~T

To add to that if you have a smart fone download myfitnesspal now and start this straight away!

[02hero]

Best of luck buddy keep updated would like to c ur progress

[--->>405<<---]

Real embarrasing being a fat ass in these pictures but here they are, my motivation to not be an out of shape fat dude. I read the diet post, little confused, gonna work on a plan.

good deal man! lets see that diet and we can go from there.. bodyfat% wise id have u at 40% (ish) at this point almost anything u do will probably work! LOL and we can whittle it down as u go.

i can relate to posting the fat pic as i have had to do the same and many here before u!

[SexySweetheart]

best of luck to you Dantheman30 and welcome

[gbrice75]

Eating healthy and losing weight is not about starving yourself and eating boring. You need to eat a balanced diet rich in vitamins and minerals.

There are so many healthy tasty food choices, it's just about reading and understanding what is and isn't good for you and why.
Being aware of healthy carbs/proteins/fats which are all required in near equal quantities to have a healthy balance.

Losing weight is about calorie control, consuming less than you use either through eating fewer calories or training harder/longer.

Tdee calculator
Healthy bodybuilding food choices
Understanding macros calories

Great post Aus!!!

Real embarrasing being a fat ass in these pictures but here they are, my motivation to not be an out of shape fat dude. I read the diet post, little confused, gonna work on a plan.

Dan - props for posting up pics. You have nothing to be embarrassed about, nobody here will judge you, and there will DEFINITELY be nobody making fun of you, or they'll be gone fast. If it makes you feel better, below are a few pics of me before changing my lifestyle. Many of us have been where you are brother, and I'm one example of living proof that you CAN do it, with hard work, discipline, and dedication.

[SexySweetheart]

Great post Aus!!!



Dan - props for posting up pics. You have nothing to be embarrassed about, nobody here will judge you, and there will DEFINITELY be nobody making fun of you, or they'll be gone fast. If it makes you feel better, below are a few pics of me before changing my lifestyle. Many of us have been where you are brother, and I'm one example of living proof that you CAN do it, with hard work, discipline, and dedication.

wow GB I had no idea you had made SO much progress! insane!
Always a great motivator but THE PIX are truly inspiring! TY for sharing

[gbrice75]

wow GB I had no idea you had made SO much progress! insane!
Always a great motivator but THE PIX are truly inspiring! TY for sharing

Thanks!! It's been a long journey with a lot of trial and error (still is), but I'm continuously learning, applying, progressing. That's what it's all about!

PS - where has your sweetheart been? Sorry OP, don't mean to hijack.

[--->>405<<---]

thought about posting mine as well.. urs are funny GB!

here u go dan this is me 18months ago.. the knowledge required for getting from there to where i am currently i got primarily from this site and the guys in this forum!

you can do it too!

[SexySweetheart]

Thanks!! It's been a long journey with a lot of trial and error (still is), but I'm continuously learning, applying, progressing. That's what it's all about!

PS - where has your sweetheart been? Sorry OP, don't mean to hijack.

in a far faraway land called Afghanistan

[gbrice75]

in a far faraway land called Afghanistan

sorry!!

[02hero]

Good work gb

[dantheman30]

405, sorry to bug ya bro, I'm going crazy with this diet stuff.. been at the gym for the last two days straight and will keep going 7 days a week (I've never been so soar in my life lol.. so it must be working.) but this diet thing is brutally confusing... Any chance you could toss ur diet on paper so I can see what it looks like... I've checked Google but the food is super tricky and spendy... I just don't want to keep crashing and eating trying to live off tuna fish. I was on a no carb diet before, ate only meat, eggs, fish, and cheese and lost 40 something pounds in a month but it came back when I started eating carbs again, it was a tough sob diet too...

If you could help..

At the gym I'm doing the weight lifting circuit they got then 20 mins of stair elliptical.. the elliptical kicks my ass and makes me wanna die but I keep on keeping on with it.. anything I should be doing at the gym different? I'm working all the muscle groups in the circuit. Is a stationary bike the same workout as an elliptical?

The guys who work at the gym are assholes and get all snobby when I try and ask questions, I would change gyms there so ****ing rude if I hadn't signed a two year deal... so sorry to be buggin ya

[dantheman30]

results seem so far away... how long if I go everyday should i notice a physical difference? what is average?

[--->>405<<---]

u will see results in a month or 2.. after that they will keep coming.. be patient man itll happen but u have to get ur diet ironed out first.

[dantheman30]

gonna use the weight cutting diet in the forums. I used Oxy Elite pro last time I was on a diet ... ever heard of it? Wondering if it will do good or bad on this diet.

[gbrice75]

results seem so far away... how long if I go everyday should i notice a physical difference? what is average?

Every single time I diet down, I start to see noticeable results around week 7 or so. Every time. Without fail. It may be sooner or (not much) later for you, be stay consistent and they will come - that's for certain.

gonna use the weight cutting diet in the forums. I used Oxy Elite pro last time I was on a diet ... ever heard of it? Wondering if it will do good or bad on this diet.

Oxy Elite Pro and the like will make a negligible difference if any at all. For now, I would say don't waste your time or money worrying about supplements; learn how to diet, and more important than ANYTHING else is consistency (seeing a pattern with that word!?) and your level of self discipline. That's what will transform your body, not supplements.

[jimmy726]

We all have a story man I started about a year and 5 months ago and I'm down 105 lbs. Like stated before anything will work but I started with watching calories I dropped down to 2500 and if it fit it went in lol. But I have always ate 5 meals a day. Look into smart choice meals for now while you learn. Then start eating right watching macros. Don't give up once you see results they drive you

[jimmy726]

Defiantly stay away from supplements for now they won't work anyways and the 40 or 50 bucks for them you could spend on food

[dantheman30]

To 405,

I got a question for you buddy, Since my post I joined a gym and have gone every single day missing only 3 days since. I do 35 -45 mins of cardio on an incline elliptical and do the entire weight lifting circuit at 105 pounds per machine, 3 reps of 10 and 100 on the ab machine where u push with ur chest down. I have not lost a single pound yet? Is this typical? I feel better, I can feel muscle under my fat now like in my stomach and upper chest but no visual results and no scale results.. infact may of gained a pound or two.

I'm keeping my calories under 2000 mostly at 1500 and the machine says I'm burning close to 500 cal.

I don't know what I would be doing wrong because I'm doing the machines and weight lifting circuit...

[dantheman30]

I meant 105 pounds on the ab machine 100 times

[dantheman30]

I'm super motivated and not going to quit, after the first 4 days I felt compelled to go to the gym, and it's the one thing I look forward to everyday and once I'm there I don't wanna leave, I'm going to keep with it just wish I had something to show for after more then two weeks straight.

[--->>405<<---]

Damn man im sorry to hear of ur troubles! Women can be tough.. Im glad u made it thru, now lets work on getting u in shape again..

Post a pic and read:

Dieting 101: cutting (sticky)

We will help guide u but u need to learn this diet and not be spoonfed so u become self sufficient. It really is not extremely difficult it just takes a bit of time and dedication but i promise u the reward is worth it..

Once u read the cutting sticky lets see ur idea of a good cutting diet and be sure to include total cals and macros..

do u remember this post?? did u read it?? it looks based on the post below that u did NOT FOLLOW the advice!

To 405,

I got a question for you buddy, Since my post I joined a gym and have gone every single day missing only 3 days since. I do 35 -45 mins of cardio on an incline elliptical and do the entire weight lifting circuit at 105 pounds per machine, 3 reps of 10 and 100 on the ab machine where u push with ur chest down. I have not lost a single pound yet? Is this typical? I feel better, I can feel muscle under my fat now like in my stomach and upper chest but no visual results and no scale results.. infact may of gained a pound or two.

I'm keeping my calories under 2000 mostly at 1500 and the machine says I'm burning close to 500 cal.

I don't know what I would be doing wrong because I'm doing the machines and weight lifting circuit...

i dont recall seeing a diet?? i suggest u build one post it. personally id think u could start around 2200cals and lose fat. 1500cals IMO is too low to start.

[--->>405<<---]

u will see results in a month or 2.. after that they will keep coming.. be patient man itll happen but u have to get ur diet ironed out first.

it takes a little while to see results. the scale can be deceiving if ur gaining LBm and/or water.. it takes a little while to get ur momentum going, but u havent followed instructions.