Alright guys, im looking to really lose some weight and I need your help

[Stax]

I was at 6'1", 230 lbs, 38 inch waist

This is what I have been doing for about 8 months:

6 a.m.: 30 grams of whey protein, 20 oz coffee

9 a.m.: 3 eggs, grits/oatmeal, wheat toast

Noon: handful of almonds or peanuts

Noon-1 pm: Weight Training, focusing on a muscle group

1 p.m.: Grilled/Baked chicken breast, brown rice

4 p.m.: some source of protein

7 p.m.: a good dinner, vegetables, fish/turkey/shrimp/steak

Bedtime.: 30 grams of casein protein

I'm down to a 34 inch waist and 205 lbs.

I mildly cheat on meals on the weekends and drink beer on saturdays.

Was doing cardio about 2-3 times a week, but have been lazy lately.

 

[MattyMatt]

You don't have to incorporate cross-fit Kid. Just his opinion but in my view, it seriously increases your chance for injury not to mention you can be in the same shape expending 50 percent less energy by not doing cross-fit. Again, just my opinion but in all honesty, if people are working out, it's a good thing.

I agree.

 

[PimpyMcPimp]

Atkins is a waste of time. Sure you'll lose weight but once you go off it, because you can't stay on it forever, the weight will all come right back.

If you're serious about losing the weight and keeping it off you need to change your eating habits, permanently!

Cut out the crap foods, eat smaller portions and EXERCISE!

I am 6 foot 6 and my weight got up to around 280lbs this past February. I decided to make a permanent change in the way I ate. No more soda of any kind. Diet soda is just as bad for you as regular soda, maybe worse. No more chocolate or candy or ice cream, cakes or pies... NOTHING. Started eating more fish and salads and fresh vegetables. All my dinners were normal sized portions and I stopped eating when I felt full instead of gorging and eating things just because they were in front of me. Started working out an hour a day, Monday through Friday. At first I started slow, just 30 minutes a day the first couple of weeks, then 45 minutes then an hour. Don't kill yourself when you first get back in the gym, take it slow and gradually increase your workout level. A lot of people quit the gym because they go in that first day and do too much, feel like shit and never go back.

Doing the above I went from around the 280 pounds I started at and 4 months later I was at 220 pounds, which is where I'm still at today. I don't miss any of the shit foods I used to eat. Eating an apple and dipping it in a little peanut butter (the natural stuff, with no hydrogenated oil crap) tastes just as good to me now as a snickers bar did back then. I also eat a lot more fruit now, apples, fresh pineapple and honeydew melons are my favorites. I drink a protein shake for breakfast and a protein shake after I workout and a lot of water during the day. I also take 2 fish oil tablets after every meal so 6 a day. That's it. I don't miss the crappy foods I was eating and I definitely don't miss the 60 pounds of fat that I dropped.

 

[kidman232]

going to pick up some multivitamins or one a day type pills when i go grocery shopping friday. thoughts on getting something like ripped fuel or another type of fat burning pill?

 

[FairWarning]

A great substitution for potato chips and crackers are pork rinds. They have no carbs.

 

[kidman232]

A great substitution for potato chips and crackers are pork rinds. They have no carbs.

hate them with a passion

 

[pocketrockets]

Hey mate, I'm 27, drink like an irish and eat junk food at least once a week BUT I exercise 4-5 times a week 1-2 hours each day.

I'm very careful to avoid carbonated drinks ALWAYS (except beer lol), bread, mayo and sweet deals (cookies, cakes). I drink 8-10 glasses of water a day (very important) especially before eating so I don't overeat. I usually eat strong in the mornings, regular on the afternoon and very soft at nite, with fruit snacks in between to keep your metabolism going.

I do 800abs, 200squats, 200pushups, 200 weight reps, and 200 leg lifts (dont really know how this is called), in series of 200 and 50 respectively. All in very quick fashion so you work your cardio a little bit. I hate running so I'm waiting til I finish moving so I can look for a pool to swim.

Used to weight 200 pounds, now I'm at 175-170 and bulk.

 

[Dude]

If I may add this. Once you start, Do not hop on a scale for at least 2 weeks. You will get discouraged. It takes awhile to start dropping but once you do the weight starts to fall off.

 

[Recon792]

always try to just cut back a little at a time... that way the brain doesnt think you are starving and
tries to conserve fat etc. also starting slow helps you to better manage the day to day food urges.
All the best.

 

[GoSooners]

Exercise: You'll never get the butt you want by sitting on the butt you have.

 

[ivyconniver]

Some of these posters are right- it is a lifestyle change, not a diet. Do what makes sense - eat foods with 1 ingredient - meat, vegetables, potatoes, nuts, a little fruit. Nothing in a plastic package. Stick to the outer ring of the grocery store (meat, cheese, veggies, fruits). I include bread in this, but its hard to completely get rid of, so for lunch I'll do a wrap instead of a hero roll, etc.

If that sounds like a good plan to you, then I recommend you read up on Mark Sisson. His website is http://www.marksdailyapple.com/

The guy is a good guy, writes about his own life, and is ripped up just from doing these common sense things.

 

[GurlGoneWild]

Walk for over an hour a day. Stop eating sugar. Drink more water. Have sex 3 times a week. Eat rice. That is my secret.

 

[kidman232]

Walk for over an hour a day. Stop eating sugar. Drink more water. Have sex 3 times a week. Eat rice. That is my secret.

is that an offer lol

 

[kidman232]

last day of eating normal shit and bumming it up

 

[Enfuego]

last day of eating normal shit and bumming it up

You have to be serious about it Kid. Make it a lifestyle change.

We're here to support you. Best of luck.

 

[MattyMatt]

last day of eating normal shit and bumming it up

Don't think of it like that. the shit you will consume from now on will be "normal" as well. Plus, a "cheat day" once a week is good for the body.

 

[kidman232]

i am very serious about this and am looking forward to making some changes.

 

[kidman232]

working on making a grocery list for tomorrow, here is what i have

1. egg whites (probably buy 2 of the bottles)

2. raw chicken

3. frozen chicken wings (will make in oven or on bbq grill). dry season

4. brocoli

5. brown rice

6. skim milk

7. cold cuts (turkey, chicken, and probably some black forrest ham)

8. mustard

9. spinach

10. lettece

11. peppers

12. avacado spread

13. protein bars

14. chopped up fresh fruit (melon variety pack)

15. flavored water

16. low carb wraps

17. oat meal

18. spinach

19. almonds

20. trop 50 orange juice

21. seafood (id probably wait till day i of i want to eat and go buy fresh)

22. siracha sauce

23. daily multi viatmin

24. fish oil

25. yogurt



will add more if i can think or if anyone has suggestions on items to add or come off list....

 

[wolfie_cr]

when you start reading the labels on the 'food' that we all eat, somehow it makes it easier

NEVER go to the supermarket with your stomach empty

and NEVER go without a list and STICK TO THE LIST!

I just came from the store and that bag of marshmallows looked yummy until I read the label and figure out that the innocent bag has enough calories for two days.

your list looks good but it may be too much food depending on how much you buy, I buy just for me and more often than not a few things go rotten

protein bars vary WIDELY in its fat %, the best ones I have seen are called 'zone perfect' , more expensive than nature valley but geesh , some of those things are over 50% in fat!!!

cauliflower is a GREAT carb

I dont see fish on your list, tilapia is great and good for you specially at night when you should go low in carbs and high in protein.

two more things, cottage cheese and real avocados, that fake guacamole/avocado spread sometimes its pure oil and next to zero avocado

 

[MattyMatt]

List doesn't look too bad. Would make a few tweaks...

1) egg whites -Do you eat boiled eggs too? If so, I would get 2 dozen or so large eggs as well and boil em. Have 3 whites only with breakfast. Boil a week's worth at a time, and they are there when you want and need them.

2) Make sure the chicken is boneless and skinless. It goes on BOGO here bout every 3 weeks and I stock up. Same here with the eggs, but cook 3 days worth.

3) Make sure no skin. between this and the sauce, chicken wings are not good for you. Goo to hear on the dry rub.

6) skim milk - this may be tough to hear, but the milk needs to go. Even the skim. However, it can be okay, but make sure it's only 4-8 oz. Ever tried Soy or Almond Milk?

7) cold cuts - read the labels. The sodium content on these sometimes is outrageous. Have to really watch stuff labeled "Low fat" or "Fat Free". Fat = flavor. they take it out, they replace it with something for taste. Usually salt = sodium. Tons of sodium is as bad as the fat.

12) avacado spread - watch these two with side ingredients. Fresh avacados are affordable and easy to peel and slice or mash. Do you eat hummus?

13) protein bars - some of these can be high and sugar and fat. But, they should be okay if you intend to use them for a total snack or post-workout. My favorites by far are the Detour. they taste great. Zone Perfect are great tasting too, but only provide 14g of protein per bar. they can be had for under a buck though. Can you drink protein shakes? My fav are Muscle Milk. Mix easily and taste great.

14) chopped up fresh fruit -make sure you only have this in the mornings. Nice natural sugar boost to start the day.

15) flavored water - no carbonated types. The crystal light or Mia type additives prob aren't that bad for you, but try taking a few pieces of that melon or whatever berry and soaking it in a 32 oz covered Mason Jar for a few days, then drink.

17) oatmeal - keep it plain. A dash of milk and adding that fruit is good and makes it easier to eat. (I know a lot don't like it. Oatmeal is a fav of my good carb eats.)

19) almonds - great fat snack. Just make sure you keep the serving size equal. It's easy to eat more than a handful.

I'm sure I could add more, but you are definitely on the right track. Just stick with it, and pretty sure it will become routine in no time. Good luck with your new lifestyle.