Recommend me a diet/fitness plan Update 1

Do what lsu says, he knows what he's talking about. Congrats on getting started and keep us posted. You can do this. I was almost in the same boat 3ish years ago, and while I still have a little ways to go, I'm in way better shape than I was. One day at a time.

Gomad + SS

quote:

---

290 lbs

---

Just being honest about it will get you off in a good start. Like others have mentioned, 777 will be honest with you and give you solid advice.

By the way, a couple of years ago, I noticed this dude that had started walking. Easy to notice because he had to weigh close to 400lbs. I would notice him walking and really laboring to do it. He couldn't go very far without having to stop and stand there resting. I don't know what other changes he's made, but he's probably lost well over 100lbs since then and can walk as far as he wants to now. So just remember, small changes lead to big changes.

Focus on weight lifting/ strength training for two months then incorporate cardio

Google Kinobody AFL. It’s pretty much everything lsu777 said earlier about walking, strength, calories but it’ll spell it out for you and give you the 3 day strength routine

If you lower your calorie intake and move more you will lose weight guaranteed. How to do it? LSU777 gave some great pointers and I wouldn't get to caught up on how to optimize this process. You have alot of weight to lose, so any change in those 2 areas will be a positive. I'll give some tips I've used and that have some research backing them.

Make NO food off limits. Anything is ok to eat in moderation. If you go SUPER strict, you'll statistically relapse and kick the diet. Diets at a very high percentage fail, and most people will try 3-4 diets and fail at all of them. IF, IF you really want to change your life for the better, YOU MUST understand calories.

Calories in - Calories out. Less in - more out = you lose weight. Start counting your calories. Don't make a massive change to your diet day 1. Count the calories you eat (Myfitnesspal APP). This is a must IMO for long term change.

Some things I think you can do now to assist in the body transformation.

Walk. Get a step counter, and set an attainable goal. If you're walking 3000 steps a day in your normal movement. Then walk 5000 a day for a week. Bump that up as the weeks go on trying to get to a stable 10000 steps a day as a baseline.

Limit the calories you drink. Sodas are awesome...but they are often the culprit behind the excess calorie intake. Try drinking some flavored water like MIO or diet cokes. Ideally you'll learn to love water again, but some flavor is fine.

Weight training is great, and we should all do it. However, yoga and body movements are great for flexibility and mobility. Flexibility and mobility are what will allow you to sit down on the floor with your grandkids to play and be able to get back up. So, try some youtube videos with very basic stretches and movements. You can search 'obese beginner's workout', there will be plenty of content available to do at home. Simple home workout

It's great to see all the folks chiming in wanting to change their life for the better. It's a worthwhile journey and I wish you all luck. Don't wait until everything is perfect and optimized. Just start moving and creating some attainable goals for yourself. Good luck!

Alright today is the first day I had to get some shopping done.
Official starting weight is 290.5

I’ve tried every diet in existence from Keto to veganism. I’ve lost 40 pounds and put it back on at least 5 times in the last 15 years.

Then I found Carbon Diet Coach. Look into it. It’s a macro counter that’s based on eating protien at 1 gram per lb of lean body mass daily. Carbs and fat are personal preference and you can adjust them with sliders daily. Every week you check in and your calories are adjusted if you are losing too fast.

Yesterday I had a beignet and ribs and I lost a pound because I ran and tracked macros. I am down 10 lbs in 3 weeks and the app doesn’t like that. It’s increasing my calories.

I posted this in another thread, read this ebook and follow it. You will be so amazed with the results you will make this a life style. I trained for three years and got more results in 3 months after reading this book than I did in the first three years burn the fat feed the muscle


Also don't go by a scale. Weight means absolutely nothing, body composition is what is important. Losing fat and losing weight are not the same. You can gain weight and lose fat or lose weight and gain fat. Super Low calorie diets fool people because they lose weight like water and muscle while their body is storing fat as a survival mechanism from our ancestors. All while slowing your metabolism.