Trying To Lose Weight.

i feel like im in the same boat, maybe eat better? for me im basically trying to do no fast food or soda and see what happens

Sent from my SCH-I535 using Grasscity Forum mobile app

 

Only drink water or black coffee/tea
Lift weights. Full body exercises 3 days a week.
Do some HIIT on non lifting days.
Try to almost eliminate sugar.
Stay consistent.

Good luck man.

Sent from my SGH-I747M using Grasscity Forum mobile app

 

First of all no need to kill yourself with running. Diet is all you need to lose fat cardio is only for good cv health or to create a larger defecit if you want to eat more that day. Most people overshoot how many calories they burn though so I wouldn't recommend that. I would recommend lifting though. You won't build muscle in a calorie defecit but the lifting helps preserve it

Use this formula:


Men BMR = 66 + (6.3 x Body Weight in lbs) + (12.9 x Height in inches) - (6.8 x age)

To calculate your bmr. If you want to do this with no hard cardio (which you can) and live a relatively sedentary lifestyle multiply your answer by 1.2 to get your TDEE. If you're looking to do cardio still the number you multiply by is higher than 1.2 I can get you that if you really need it...

Eat 500-750 calories under you're TDEE daily. You'll be tempted to go higher but this is a Marathon not a sprint. You'll be happy you took it slow when its all said and done and you look the way you actually want to look.

Also no need to stay away from McDonald's. I can eat KFC every meal and still lose weight (not recommended though). Its calories in vs calories out. these meals just are calorie dense and make it hard to hit macros thats all. If you consume less calories than your body uses and you will lose fat its simple thermodynamics and nobody escapes it.

Look up IIFYM. I wont go into detail about it but a quick rundown is you have a macro nutrient requirement for your body. Main macros are fats carbs and protein. Iifym allows you to eat the foods you love and still lose fat. You hit your macro amounts for the day then spend the rest of your open calories as you please. For your body size I'd recommend to get at least

150g of protein and 70-80g of fat daily. Carbs don't matter as much. After you hit those min. Macros you eat what you want provided you don't go over you're calorie goal for the day.

Buy a food scale and weigh EVERYTHING!!!!! You'd be surprised at how many people complain they can't lose weight but are packing on 3tbs on peanut butter on to one spoon. Weigh. Everything.

Lift heavy
Stay in calorie defecit
Hit your macros
Weigh all foods

Do these and you WILL have the body you want in due time

And don't listen to the people that spew broscience like "bread is bad for trying to lose fat" or "If you eat right before you go to bed it will automatically convert to fat". Most of these people have no idea what they're talking about

This post was a clusterfuck of thoughts so any questions feel free to ask man. You can do it man

 

Weighing food feels weird and extreme, but is definitely best for guaranteed weight loss.
Even for weight gain, really.


Sent from my SGH-I747M using Grasscity Forum mobile app

 

Weight loss is 70% diet, 30% exercise. Lift weights and do cardio at least 3 times a week.
 
Remember that working out doesn't really encourage weight loss, but will improve your overall well being. It all comes down to diet.

 

Build muscle. I was like 20 stone (280 pounds, sorry I'm from the UK) at 5'10" until a few years ago. I developed a problem where my stomach couldn't process large amounts of fat, if I ate too much fat I threw up. It sucked, but looking back, it altered my diet, helped me lose the first few stone, and then I gained confidence and started properly working out. Now I'm roughly 200 pounds of pure muscle. The key is dieting and muscle. You build muscle, your body will be burning a hell of a lot more fat.

 

He needs to shed fat first. Or else he's just going to look even fatter with the extra muscle underneath. Can't do both at the same time

 

Try doing a juice fast. 
 
https://www.youtube.com/watch?v=LRtSo-YpWbk
 
Probably the fastest and most efficient way to burn fat off your body. 

 

Dont try fasting or anything like that, you dont even need to weigh your food or count calories. You can even eat junk food every once in a while. Overall, Just eat what you think will be good for your body...almonds, milk, fruit, veges, etc. Drink plenty of water. Diet has a lot to do with your weight. Workout wise, I would pick up boxing, great full body workout. You could do 2 full body lifts a week, 2 runs, and a boxing workout.

 

Saying not to count calories or weigh food is horrible advice. People take advice like that then complain they're not losing weight. Just like you can't accurately judge a specefic weight of weed with eyes you also can't with food. And yes its important to count calories.

OK scenario one: OP doesn't count calories and decides to eat healthy so munches on fruit throughout the day. Ate 10 apples. Woops north of 1000 calories already but doesn't know cause he wasn't tracking. Then OP decides to eat a serving size of peanut butter(2tbs) for some protein and healthy fats. Woops misjudged it and ate two servings instead of one cause he didn't use a scale. These are just 2 scenarios and these add up throughout the day

If somebody is serious about losing weight they'll track calories and and weigh foods. Period.

 

No, there is no need to count calories, however, you can if you want. Imo it makes things harder and forces you to feel deprived which actually leads you to eat more. I used to compete in boxing and would weigh about 160 lbs or so regularly and would have to drop to 140 or 145 for fights. I counted calories back then thinking the same thing as you Sammyy, but you over think things that way. I stopped counting calories, cut out meat, and just starting eating, for the most part, what I felt was good for me when I was hungry. In the morning, I might get a glass of milk, carrots, almonds, and maybe a breakfast bar. I have dropped 11 pounds, increased muscle percentage, and dropped my body fat from 8.9 to 5.5 percent since this method and I was already in really good shape as we trained 1-2 times a day, 2-3 hours a practice, 6 days a week. 

 

 
The problem is - you're only thinking about yourself in the matter, not the OP. 
 
Look at his post. Guy is 5'8" and 230 pounds! Do you really think a hard regimen of boxing, running, and weight training is going to be the best way to lose weight in the very beginning? We're talking about someone who is nearly 100 pounds overweight. That causes lack in coordination/balance, and all the pounding from running will give the dude joint pain on top of extreme muscle soreness. All that will likely make him quit early as most people who are severely overweight do. 
 
Losing weight w/ diet is much more effortless than exercise, it requires mental focus and strength but not the physical demand of boxing, running, or weight training - not saying any of that would be bad in the long run, but to start it's not the best idea. It'd be much better for the OP to lose a substantial amount of weight dieting first, then ease his way in exercise. 

 

Because I was not specific enough, I will elaborate. 5 days a week of exercise, OP should diet, and focus on exercise too. I never said box hard like I do or even weight train. I said 2 cardio workouts, 1 boxing, and 2 full body strength. A simple, beginner example:
Mon: run/walk 1-2 miles
Tue: calisthenics/stretching 20-30 minutes - warm up a little, do what you can calisthenic wise, push ups, squats, etc, then stretch after
Wed: boxing: jumping jacks, shadowboxing, stretch
Thur: Rest
Fri: run/walk 2 miles
Sat:  calisthenics/stretching 20 minutes focus more on stretching in this one
Sun: Rest/Stretch
 
That is a work out that most people should be able to do. I never said OP had to start out all crazy, you eventually build up to get there.
You always just do what you can and do your best. Modify if you cant do something.

 

Rice makes me fat

Unfortunately I'm Asian

I wake up at 5:15 am and go for a 20 minute jog/run

Eat breakfast; usually raisin bran with milk, or toast with margarine and a hard boiled egg. Glass or two of water.

Shower and go to work. I feel more confident, relaxed and less hungry (for some reason I get really hungry around 10 and have a light snack) but good until dinner time.

Mon to Friday


Omega369

 

You make a very valid point but then the only thing I can think is, if this person, whomever they may be, let themselves get to the point of being that overweight, then they most likely need to go that extra mile to lose the weight. I've just seen it too many times where an overweight person complains they're not losing weight because they're not really changing their lifestyle. You being at 8.9 is different than someone 25+. These people do not have the right mindset like an already fit person does. Its honestly irritating how many people complain about how they're not losing weight but are loading up on condiments and what not. As an obese person to them things like this are normal. To a fit minded person like yourself you wouldn't drown something in ketchup because you know all what's in it. Its sort of a walk before you can run scenario.



BTW I apologize as I came off slightly rude in my first post directed towards you

 

im making a very upbeat workout playlist.
i work in the middle of a giant fitness center.
tons of tight fit beautiful people staring at my average untoned body.
motivation enough right there for me.

 

I'm a big guy whos also been losing weight. Cut out what you usually eat little by little don't stop eating everything you usually eat all at once. Count the calories that you eat a good website that helps is myfitnesspal.com it may help keep you on track.