Need to drop.... 50lbs? help

[lvwirelessguy]

Originally Posted by Gavin@MMW

lol the site said 4lbs a week by diet alone, which is why I thought it wouldnt be safe lol

im 5'9" 250lbs

Very thick build, so I know i will never be a "skinny guy" my bone structure doesnt allow it.

Here we go again with the big boned crap and Ill never be skinny, thats another good one

Its all BS. Fat peoples bones look no different than thin peoples bones. The only thing limiting your success is you're head

In just over 6 months I lost over 70lbs, and very little of my success had to do with visits to the gym.

Most of it is just eating right, eating less, having self control and moving around more

Your main focus at first should be nutrition, don't get overwhelmed by trying to do too much at once in regards to running, jogging, going to the gym, ect

Pay attention to what you are putting into your mouth, choose quality foods. Know exactly how many calories you are taking in each day.

[Quick6EF]

^^ Winner

[ABQ325i]

I started dieting about 6 weeks ago and I lost a bit from changing my diet. I stopped drinking soda and eating less which was hard at first but after a while your body starts to tell you that you are full on less food.

Another big thing was watching my calorie intake, no more unhealthy easily accessible food for lunch, I almost always eat at subways for lunch now and they have some pretty good choices if you want to keep your calories down. I eat steaks often but with no french fries, usually a cup of couscous. I changed my bread to the low calorie bread, switched to skimmed milk and limit my dairy intake to as little as possible.

I don't go to the gym but I did just start using a recumbent exercise bike which is boring as hell at first but now I use my iPad and read as I spend 30 minutes a day exercising. I've been doing it in the evenings but after reading this thread I think I will try first thing in the morning to see if that helps, I'm also going to try drinking the ice cold water idea too. So thanks everyone for the extra tips.

My wife and I use fitclick.com, works for us a a tracker, you might want to give it a look.

Good Luck.

[Vanity]

Originally Posted by ABQ325i

I started dieting about 6 weeks ago and I lost a bit from changing my diet. I stopped drinking soda and eating less which was hard at first but after a while your body starts to tell you that you are full on less food.

Another big thing was watching my calorie intake, no more unhealthy easily accessible food for lunch, I almost always eat at subways for lunch now and they have some pretty good choices if you want to keep your calories down. I eat steaks often but with no french fries, usually a cup of couscous. I changed my bread to the low calorie bread, switched to skimmed milk and limit my dairy intake to as little as possible.

I don't go to the gym but I did just start using a recumbent exercise bike which is boring as hell at first but now I use my iPad and read as I spend 30 minutes a day exercising. I've been doing it in the evenings but after reading this thread I think I will try first thing in the morning to see if that helps, I'm also going to try drinking the ice cold water idea too. So thanks everyone for the extra tips.

My wife and I use fitclick.com, works for us a a tracker, you might want to give it a look.

Good Luck.

How do you keep your heart-rate anywhere near significant to lose weight while reading on the iPad simultaneously?

[xxp0loxx]

1st priority: Exercise, 3+ days a week, 30-45 min of cardio (if you're not covered in sweat by 20-30min, ur exercise is lacking and requires more effort)
2nd: Eat smart, not salads and not cheese burgers. Control your portions, if you get hungry grab something small and healthy. Stock up on good snacks, get rid of the bad. dont eat 5 hours prior to going to bed.
3rd: continued determination...prob should be 1st priority, but whatever.

Source:
I lost 40 pounds in two months.
Morning cardio (biked for 45m, BS calorie counter avg 500/workout, all that mattered is I sweated and felt good about my workout)......5days a week
2 afternoon workouts with shop. I’m military; it’s a fading benefit of my job. Usually consisted of 30m of random body work outs and a 1.5Mile or 5k run (3.2M)

Only drank water

Breakfast:
A reasonable portion of food. this is your first meal, and the one you can get away with the most. bacon will not fuk up your entire health plan, but its not the best alternative out there.

Lunch:
Ate a small deli sandwich, piece of varying fruit
Throughout the day, id get hungry about 10am and 3pm, my healthy snack of choice was a single serving of tuna (~$1 per pack, 2 packs a day)

Dinner:
Lean meat (chicken, fish, turkey in place of beef)
Vegetables

Remember to change it up, dont eat the same shit every day or you will fail. You get bored, aggrevated and you will give up.

And the determination to get where you WANT to be

[lvwirelessguy]

Originally Posted by xxp0loxx

1st priority: Exercise, 3+ days a week, 30-45 min of cardio (if you're not covered in sweat by 20-30min, ur exercise is lacking and requires more effort)
2nd: Eat smart, not salads and not cheese burgers. Control your portions, if you get hungry grab something small and healthy. Stock up on good snacks, get rid of the bad. dont eat 5 hours prior to going to bed.
3rd: continued determination...prob should be 1st priority, but whatever.

Source:
I lost 40 pounds in two months.
Morning cardio (biked for 45m, BS calorie counter avg 500/workout, all that mattered is I sweated and felt good about my workout)......5days a week
2 afternoon workouts with shop. I’m military; it’s a fading benefit of my job. Usually consisted of 30m of random body work outs and a 1.5Mile or 5k run (3.2M)

Only drank water

Breakfast:
A reasonable portion of food. this is your first meal, and the one you can get away with the most. bacon will not fuk up your entire health plan, but its not the best alternative out there.

Lunch:
Ate a small deli sandwich, piece of varying fruit
Throughout the day, id get hungry about 10am and 3pm, my healthy snack of choice was a single serving of tuna (~$1 per pack, 2 packs a day)

Dinner:
Lean meat (chicken, fish, turkey in place of beef)
Vegetables

Remember to change it up, dont eat the same shit every day or you will fail. You get bored, aggrevated and you will give up.

And the determination to get where you WANT to be

You have some good points, but nutrition has always got to be the #1 priority.

[Quick6EF]

Originally Posted by xxp0loxx

1st priority: Exercise, 3+ days a week, 30-45 min of cardio (if you're not covered in sweat by 20-30min, ur exercise is lacking and requires more effort)
2nd: Eat smart, not salads and not cheese burgers. Control your portions, if you get hungry grab something small and healthy. Stock up on good snacks, get rid of the bad. dont eat 5 hours prior to going to bed.
3rd: continued determination...prob should be 1st priority, but whatever.
......... WANT to be

Meal timing is irrelevant - that myth has been 'debunked.'


I like some of your suggestions, however you are recommending a meal plan without total calories or P/C/F's listed - not a good idea.

[Gavin@MMW]

Originally Posted by lvwirelessguy

Here we go again with the big boned crap and Ill never be skinny, thats another good one

Its all BS. Fat peoples bones look no different than thin peoples bones. The only thing limiting your success is you're head

In just over 6 months I lost over 70lbs, and very little of my success had to do with visits to the gym.

Most of it is just eating right, eating less, having self control and moving around more

Your main focus at first should be nutrition, don't get overwhelmed by trying to do too much at once in regards to running, jogging, going to the gym, ect

Pay attention to what you are putting into your mouth, choose quality foods. Know exactly how many calories you are taking in each day.

Wow looking good man (no homo)

But I still wouldn't call you "skinny", your fit for sure - but not skinny.

While you lost a lot of weight, you still have a larger build of a person, so fit/healthy/normal - yes, but Skinny I don't think so.

I am on a diet, and so far have had a small bowl of oatmeal for breakfast today(no butter, sugar, or syrup), probably a grilled chicken breast and veggies for lunch and a salad for dinner, then to the gym again.

Last night I weighed in, and Im down to 2lbs. 30 minutes of jogging on the treadmill really works out, along with a diet and we're going back tonight.

Im wondering what you guys actually eat? Do you have any recipes you'd like to share (i don't eat fish, but anything else is fair game)

Day 3:
248lbs Working heart rate of 163, resting of 115

Feeling better then I was

Thanks again for all the help guys!

[bhoch]

^^ whoa.. you have resting heart rate of 115BPM? That is pretty scary. When and how are you taking the resting heartbeat number?

Congrats on the start of losing some weight!

[UdubBadger]

the key to weight loss is diet+exercise. so many people foul up on the diet side though.

keep this in mind:

Sugar intake means your body is burning sugars instead of your own fat. The less sugar you eat, the more of your own fat your body will burn. This isn't a sprint, its a marathon, every day means a little bit towards a larger goal. That is sometimes hard for people to do so just work in chunks, days lead to weeks, weeks into months and so on. I lost 30 lbs a few years ago by limiting my sugar/carb intake (most carbs turn into sugar when processed by your body) and only working out 3 times a week for about an hour. It can be much faster if you work out more but remember your body will then want to EAT more also. You need to find the happy medium and then push yourself a little to the unhappy side of still eating just a little less than you should in the carb/sugar dept. I'm a mega sweet tooth and trust me its hard. I'm trying to drop another 10lbs before my wedding right now, I run about 20-25 miles a week along with basketball and weight lifting mixed in there. I have changed my diet around again but the sweets are my downfall and the reason these last 10lbs are so hard to drop. Its not like cupcakes and candy bars either. Breads mostly, also my super hard to break habit of sugary cereal for breakfast (Capt'n Crunch). If you can master cutting these significantly if not all together and keep a regular workout schedule of at least 3 days a week for an hour (will need more as you lose more weight) then you'll be successful.

[Gavin@MMW]

Originally Posted by bhoch

^^ whoa.. you have resting heart rate of 115BPM? That is pretty scary. When and how are you taking the resting heartbeat number?

Congrats on the start of losing some weight!

Well sitting at a desk im sure it's lower, but after some stretches and loosening before the treadmill that's what it was

[lvwirelessguy]

Originally Posted by Gavin@MMW

Wow looking good man (no homo)

But I still wouldn't call you "skinny", your fit for sure - but not skinny.

While you lost a lot of weight, you still have a larger build of a person, so fit/healthy/normal - yes, but Skinny I don't think so.

I am on a diet, and so far have had a small bowl of oatmeal for breakfast today(no butter, sugar, or syrup), probably a grilled chicken breast and veggies for lunch and a salad for dinner, then to the gym again.

Last night I weighed in, and Im down to 2lbs. 30 minutes of jogging on the treadmill really works out, along with a diet and we're going back tonight.

Im wondering what you guys actually eat? Do you have any recipes you'd like to share (i don't eat fish, but anything else is fair game)

Day 3:
248lbs Working heart rate of 163, resting of 115

Feeling better then I was

Thanks again for all the help guys!

Keep up the good work!

I've lost a little weight since that pic, I am 6'1" currently 167lbs

I don't have a set daily diet, but there are some foods I eat regularly. Once you get going with this, its possible to even eat healthy on the go at literally any restaurant. Even at McDonald's

Greek Yogurt, wish I had started eating this back in September. Maybe the thing I look forward to most each day

6" subs from Subway, normally turkey, lots of veggies, mustard. No cheese, mayo or other sauces

Baja Steak or chicken Salad from Baja Fresh, No cheese or tortilla strips. I use Kraft Light Balsamic Vinaigrette dressing. Put on very little , cover the salad & shake it so that a little dressing goes a long way

Turkey Burger from Carls Jr, wrapped with lettuce, no mayo, no sauces, no cheese

Benefiber Orange powder to mix with water ( very important since I prefer to stay regular and I don't eat much bread anymore ) I try to drink around 1 gallon of water per day

Naked chicken tenders at Buffalo Wild Wings

Mini cup of FroYo from Golden Spoon or TCBY for a treat , Pretzel M&Ms are also a favorite since its only 150 calories from a package and they are low in fat

Grilled chicken snack wrap at McD , no dressing, no cheese

Egg McMuffin at McD , no cheese

Whopper Jr. at Burger King , No ketchup, no mayo, no cheese

Even on days when you don't plan on hitting the gym, little things like parking further away do help

[Quick6EF]

I just made two servings of Fiber One Pancakes with Protein Sludge (Two scoops protein powder mixed with a little water to turn into a thick soup + tbsp of PB).

Two slices bacon.


751 Cals

31.9g Fat

83.6g Carbs

50.6 Protein







PS I didn't finish it all so I lowered the stats a bit.

[Epic404]

Originally Posted by Gavin@MMW

Maybe I will start a journal on here for it, lol.

4-28-11:
Jogged a mile last night, felt like dieing. Woke up today and felt better, but tired. Ate some oatmeal and off to work.

Light Chicken for lunch, just salt and pepper with some bell peppers

Gym tonight at 10 or 11pm (hopefully)

update tomorrow, with a weight in also

Don't jog! Jogging isn't OK for anyone accept some ectomorphs. It will just fatigue your joints and muscles and demotivate you from working out. Do use the bike, elliptical machine, and brisk walking.

[saeedg48]

start with some serious cardio. eat often but don't eat a lot.
eat two to three hours before you go to bed. so if you sleep at 11 eat @ 8 no later

[SpaceG135i]

Originally Posted by Gavin@MMW

Hey Guys ,
Some of you know me some don't, but I am not the most slender person on e90post that's for sure. So I joined a Gym and have a buddy who is a personal trainer going to train me, but Im basically asking for any tips or pointers to making food that doesnt taste horrible but still enables me to drop pounds.

I have a messed up schedule and am often times up in the gym at 2am, and then back to work at 8 am.

Supplements are also appreciated if you've used/use them - not steroids, or growth hormones LOL

Thanks in advance.

All i have to say is try the Paleo diet for a month. It is 99% the reason why i have lost so much weight in the past two months It is definitely something that works as long as you do what your supposed to.

This is what i used http://primalblueprint.com/

Its a great book with recipes that are amazing. I lost 25 pounds in 2 months, so i know if i can do it you most likely can.

[Gavin@MMW]

Originally Posted by Quick6EF

I just made two servings of Fiber One Pancakes with Protein Sludge (Two scoops protein powder mixed with a little water to turn into a thick soup + tbsp of PB).

Two slices bacon.


751 Cals

31.9g Fat

83.6g Carbs

50.6 Protein







PS I didn't finish it all so I lowered the stats a bit.

Wow thats a lot of Carbs, shouldn't I be eating more protein then carbs?

[lvwirelessguy]

Originally Posted by Gavin@MMW

Wow thats a lot of Carbs, shouldn't I be eating more protein then carbs?

Yes, you want to go high protein, low fat, low carb

That is not a good example of a meal someone looking to lose weight should be eating

For a full day you want to be taking in 2000 calories or less.

[SUB-ZERO]

Stop eating cup cakes you Fat Fuk! LOL! J/K

Actually, what worked for me was the following:

- at least 7.5 to 8 hours of sleep per night
- Lots of water (about 1 gallon per day)
- No sugary drinks (I drink my coffee black)
- I eat Special K or Quaker cereal with fat free milk every morning (vitamin D is important for weight loss).
- I eat Lean Cuisines or Healthy Choice for lunch almost everyday (5 for $10; save money and lose weight).
- My mid afternoon snack consists of a Chobani 0% fat yogurt and an apple
- My dinner is a regular portion of what ever my wife cooks up (nothing fried and somewhat balanced).
- My late evening/night snack normally consists of some fruit, carrot juice, cheese or even a small sandwich sometimes.

I probably average 1500-2000 cal per day.

I have been doing this for three years now and I dropped from 230lb to about 195 and have maintained (I'm 6ft tall).

In the winter I don't workout much but starting in the spring and summer I walk with the wife and go on occasional bike rides.

Hope this helps!
SZ

[SUB-ZERO]

Originally Posted by Quick6EF

I just made two servings of Fiber One Pancakes with Protein Sludge (Two scoops protein powder mixed with a little water to turn into a thick soup + tbsp of PB).

Two slices bacon.


751 Cals

31.9g Fat

83.6g Carbs

50.6 Protein







PS I didn't finish it all so I lowered the stats a bit.

Uhhh....this will not help you lose weight. This sounds like what i used to eat during the bulking phase when I used to bodybuild.

-SZ

[Epic404]

Originally Posted by lvwirelessguy

Keep up the good work!

I've lost a little weight since that pic, I am 6'1" currently 167lbs

That is a bit on the skinny side for that height and frame.

[Quick6EF]

Originally Posted by Gavin@MMW

Wow thats a lot of Carbs, shouldn't I be eating more protein then carbs?

Originally Posted by SUB-ZERO

Uhhh....this will not help you lose weight. This sounds like what i used to eat during the bulking phase when I used to bodybuild.

-SZ

One meal is irrelevant in the entire scheme of the day. There is nothing wrong with carbs.


Hitting your overall calorie goal and P/C/F is what's important.


Use your brains - if you take in more carbs in the AM, take in less throughout the day.

herp derp

Originally Posted by lvwirelessguy

Yes, you want to go high protein, low fat, low carb

That is not a good example of a meal someone looking to lose weight should be eating

For a full day you want to be taking in 2000 calories or less.

Um he weight 250lbs. His burns 3500 cals a day doing nothing. Anything less than 2k calories is fucking high school girl status.



_________
OP I already told you to cut calories to 2,500 and shoot to lose 2lbs a week.



If you don't want to count everything you take in (which I do so I can manage to have pancakes like a grown man), just have a meals with good amounts of P/C/F.







FWIW This is my day, every day on a slow bulk 5'9 160lbs @ 10% BF


2,585 Cals

95.7 Fat

233.6 Carb

185.6 Protein