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Started By
Message
Don’t know where to Start
Posted on 2/13/21 at 3:48 am
Posted on 2/13/21 at 3:48 am
What’s up guys, I’ve been a lurker to this board for a while now. Here’s my deal:
I’m 36 years old, I weigh 210 pounds - and I have no clue where to start; I don’t really know how much I should be eating/not eating/when to eat what. I always feel hungry though, I get hangry pretty often.
I’ve been a skinny kid most of my life, active basketball ball player..but lately it seems I can’t lose any weight and when I finish playing a game, Christ my body hurts and I’m just out of shape.
My questions: how many calories/fat/carbs/sugars (I have a craving for sugar) should I/can I be eating?
How much water should I be drinking? How far should I run/long should I sit in the sauna?
I hate running (long distance) and would rather play basketball - is that bad? I like to lift weights but wanted to lose a little weight first, is that correct? (Feels like I’ll never lose the weight to begin lifting, however.)
I love rice and gravy; I love to cook; I love 7-8 maybe10 beers on Saturday. I also love salad. Better to drink crown? When can I eat rice and gravy (3 nights a week)?
All serious questions - but I find if I don’t get some sort of plan/goal/direction/ I may get out of control, health-wise, soon, and I don’t want that - the point is, I’m not feeling good lately.
I have no idea how to count calories and I see that’s what everyone talks about -
Thanks guys. I’ll keep you updated.
I’m 36 years old, I weigh 210 pounds - and I have no clue where to start; I don’t really know how much I should be eating/not eating/when to eat what. I always feel hungry though, I get hangry pretty often.
I’ve been a skinny kid most of my life, active basketball ball player..but lately it seems I can’t lose any weight and when I finish playing a game, Christ my body hurts and I’m just out of shape.
My questions: how many calories/fat/carbs/sugars (I have a craving for sugar) should I/can I be eating?
How much water should I be drinking? How far should I run/long should I sit in the sauna?
I hate running (long distance) and would rather play basketball - is that bad? I like to lift weights but wanted to lose a little weight first, is that correct? (Feels like I’ll never lose the weight to begin lifting, however.)
I love rice and gravy; I love to cook; I love 7-8 maybe10 beers on Saturday. I also love salad. Better to drink crown? When can I eat rice and gravy (3 nights a week)?
All serious questions - but I find if I don’t get some sort of plan/goal/direction/ I may get out of control, health-wise, soon, and I don’t want that - the point is, I’m not feeling good lately.
I have no idea how to count calories and I see that’s what everyone talks about -
Thanks guys. I’ll keep you updated.
12
Posted on 2/13/21 at 5:20 am to SHMILL
First thing you need to do is figure out how many overall calories you need. Go online and find a few TDEE calculators and plug in your metrics - and be honest about your activity level.
Once you do that, download MyFitnessPal and set your calorie goal. It will probably default you to something like 50% carbs, 30% protein and 20% fat which is probably fine for you to start with and you can play with the numbers as you continue on in your journey - but I like having at least 1g protein per lb of body weight. Protein will help keep you full and who doesn’t love to eat meat? The food you choose to eat is important - try to eat as much “whole food” aka non-processed food as possible. Lean meats, veggies, fruits, whole grains. No beer, no liquid calories. It really isn’t that hard.
When you’re tracking your food, you’re going to try to eyeball it and guess your portions - bad idea. Buy a food scale and weigh every single thing you put into your mouth. You need to prep food and pack your lunches for work. If you go out to eat, do your best to be honest about the portions but still track. If you go over on your calories for one day every few weeks it’s not a big deal. Once every other day... no good. And track the olive oil you cook with.
The single best way to lose weight is by lifting weights. You’ve been told that cardio burns fat and that’s how to get skinny - that’s true, but cardio doesn’t do anything to help you build muscle. Muscle is an expensive tissue - the more you have, the more energy it takes up. That means it burns more calories to keep it. So not only does lifting make you look good with developed muscles, but it develops tissue that literally burns calories for you.
You need to make sure you’re getting quality sleep. Get 7 hours at least.
Now - you’re going to start tracking your food in MyFitnessPal, lifting weight 4-5 times a week plus whatever basketball you want to play, and getting good sleep. Watch your body transform over the month and adjust accordingly. Have you lost too much weight? Jack up the calories. Not lost as much fat as you want to? Take out some carbs. Etc etc.
Hopefully some other can chime in and give you some good advice. Good luck.
Once you do that, download MyFitnessPal and set your calorie goal. It will probably default you to something like 50% carbs, 30% protein and 20% fat which is probably fine for you to start with and you can play with the numbers as you continue on in your journey - but I like having at least 1g protein per lb of body weight. Protein will help keep you full and who doesn’t love to eat meat? The food you choose to eat is important - try to eat as much “whole food” aka non-processed food as possible. Lean meats, veggies, fruits, whole grains. No beer, no liquid calories. It really isn’t that hard.
When you’re tracking your food, you’re going to try to eyeball it and guess your portions - bad idea. Buy a food scale and weigh every single thing you put into your mouth. You need to prep food and pack your lunches for work. If you go out to eat, do your best to be honest about the portions but still track. If you go over on your calories for one day every few weeks it’s not a big deal. Once every other day... no good. And track the olive oil you cook with.
The single best way to lose weight is by lifting weights. You’ve been told that cardio burns fat and that’s how to get skinny - that’s true, but cardio doesn’t do anything to help you build muscle. Muscle is an expensive tissue - the more you have, the more energy it takes up. That means it burns more calories to keep it. So not only does lifting make you look good with developed muscles, but it develops tissue that literally burns calories for you.
You need to make sure you’re getting quality sleep. Get 7 hours at least.
Now - you’re going to start tracking your food in MyFitnessPal, lifting weight 4-5 times a week plus whatever basketball you want to play, and getting good sleep. Watch your body transform over the month and adjust accordingly. Have you lost too much weight? Jack up the calories. Not lost as much fat as you want to? Take out some carbs. Etc etc.
Hopefully some other can chime in and give you some good advice. Good luck.
Posted on 2/13/21 at 5:35 am to SHMILL
“ The single best way to lose weight is by lifting weights.”
Solid advice.
You need to listen to this man, he knows things...
Solid advice.
You need to listen to this man, he knows things...
Posted on 2/13/21 at 6:53 am to SHMILL
I started lifting weights on a consistent basis this year. If you’re just getting into it - at least for me - all the different exercises, machines and routines were a bit overwhelming for me.
I downloaded an app called fitbod. It will design workouts for you that will hit alternate muscle groups and keep track of the weight you lifted in prior sets. The more advanced guys on here I think just know more and can design their own but this really helped me get started and I’m seeing some good muscle development over the past month and a half. It costs $60 for the year which is a good deal IMO.
That said if you don’t clean up your diet you’re not gonna make much progress.
I made a grading system for myself (everyone has their own method)
If I work out, eat well for all meals, only have one drink (1.5oz of bourbon), drink 64 oz of water, take my medicine/vitamins, etc. Then that day is an A+.
Didn’t work out? Reduce by 1 letter grade
Ate a cheat meal? 1 letter grade off
More alcohol than allowed? 1/2 a letter grade for each drink
Etc.
I try to have as many A+ days as I can. If I have a bunch of A+ days then if we make pizza one night at the house I’ll have a couple of slices (not 4) with a salad.
ETA:
Here is a topic I started when i wanted to cut way back on alcohol about other healthy-ish drinks that aren't water. Good Luck.
Non-alcoholic, low sugar, low carb non-water alternatives
I downloaded an app called fitbod. It will design workouts for you that will hit alternate muscle groups and keep track of the weight you lifted in prior sets. The more advanced guys on here I think just know more and can design their own but this really helped me get started and I’m seeing some good muscle development over the past month and a half. It costs $60 for the year which is a good deal IMO.
That said if you don’t clean up your diet you’re not gonna make much progress.
I made a grading system for myself (everyone has their own method)
If I work out, eat well for all meals, only have one drink (1.5oz of bourbon), drink 64 oz of water, take my medicine/vitamins, etc. Then that day is an A+.
Didn’t work out? Reduce by 1 letter grade
Ate a cheat meal? 1 letter grade off
More alcohol than allowed? 1/2 a letter grade for each drink
Etc.
I try to have as many A+ days as I can. If I have a bunch of A+ days then if we make pizza one night at the house I’ll have a couple of slices (not 4) with a salad.
ETA:
Here is a topic I started when i wanted to cut way back on alcohol about other healthy-ish drinks that aren't water. Good Luck.
Non-alcoholic, low sugar, low carb non-water alternatives
This post was edited on 2/13/21 at 10:20 am
Posted on 2/13/21 at 7:47 am to SHMILL
I was in a similar spot. Mid 30s, 250lbs, ate too much, drank multiple beers on too many nights of the week, no exercise.
You can eat rice and gravy, but how much are you eating in a sitting? How big are your portions? A quarter cup of dry white rice (45 grams, about 90 cooked) is 160 calories. What's in your gravy? How much are you having with the rice? Do you eat anything else with it? 7-8 beers at 5% is somewhere in the range of 1000-1200 calories' and if those beers are IPAs they're closer to 200 calories a pop (or more). Do you drink Crown straight or add a mixer? Each 1oz of Crown is about 100 calories; mixers will increase that number and put it into beer territory very easily.
Start counting calories. Use something like Myfitnesspal to track what you eat and treat it like a game. Buy a food scale that measures in ounces and grams. Start planning out what you're going to eat for the day, figure out how many calories you'll be consuming, and stick to your target caloric number. You'll be surprised what you can eat that tastes good and doesn't blow the calorie budget. Make it a game with the goal of eating at or below your target number. My target was 1,800 calories/day, regardless of how many calories I burned for the day. If I went over by a bit, I didn't beat myself over it but also knew not to expect a number drop in the scale.
Yes, drink water to stay properly hydrated. Avoid sugary drinks, even artificially sweetened sodas. Limiting your alcohol consumption may lead to better sleep, which will help you feel better & refreshed the next day. I still imbibe, but much more conscious of how it affects me long after that day.
I think the majority of posters will say to lift weights or maybe weights + HIIT for losing lbs. Cross training is generally implemented in any workout plans and helps to avoid burnout. I run and believe adults should be able to run 60 consecutive minutes for overall fitness. It doesn't need to be fast but at least at a sustainable pace. When I started I never ran any measurable distance. My first 5k took me almost 40 minutes to complete, and since then I've run various distances up to a marathon. I'm not the fastest runner but I have fun doing it and that helps with my mental state.
TLDR; Do something. Eat as clean as possible. Count calories. Don't eat back calories burned. Do this and the lbs should melt off.
You can eat rice and gravy, but how much are you eating in a sitting? How big are your portions? A quarter cup of dry white rice (45 grams, about 90 cooked) is 160 calories. What's in your gravy? How much are you having with the rice? Do you eat anything else with it? 7-8 beers at 5% is somewhere in the range of 1000-1200 calories' and if those beers are IPAs they're closer to 200 calories a pop (or more). Do you drink Crown straight or add a mixer? Each 1oz of Crown is about 100 calories; mixers will increase that number and put it into beer territory very easily.
Start counting calories. Use something like Myfitnesspal to track what you eat and treat it like a game. Buy a food scale that measures in ounces and grams. Start planning out what you're going to eat for the day, figure out how many calories you'll be consuming, and stick to your target caloric number. You'll be surprised what you can eat that tastes good and doesn't blow the calorie budget. Make it a game with the goal of eating at or below your target number. My target was 1,800 calories/day, regardless of how many calories I burned for the day. If I went over by a bit, I didn't beat myself over it but also knew not to expect a number drop in the scale.
Yes, drink water to stay properly hydrated. Avoid sugary drinks, even artificially sweetened sodas. Limiting your alcohol consumption may lead to better sleep, which will help you feel better & refreshed the next day. I still imbibe, but much more conscious of how it affects me long after that day.
I think the majority of posters will say to lift weights or maybe weights + HIIT for losing lbs. Cross training is generally implemented in any workout plans and helps to avoid burnout. I run and believe adults should be able to run 60 consecutive minutes for overall fitness. It doesn't need to be fast but at least at a sustainable pace. When I started I never ran any measurable distance. My first 5k took me almost 40 minutes to complete, and since then I've run various distances up to a marathon. I'm not the fastest runner but I have fun doing it and that helps with my mental state.
TLDR; Do something. Eat as clean as possible. Count calories. Don't eat back calories burned. Do this and the lbs should melt off.
Posted on 2/13/21 at 8:01 am to SHMILL
quote:
When can I eat rice and gravy (3 nights a week)?
This is my favorite question I’ve ever read on this board.
Good luck, if you’re motivated you’ll do it easily.
Posted on 2/13/21 at 8:48 am to SHMILL
I can’t lose weight and I love rice, gravy, and beer. It almost feels like a troll but I’m guessing it’s not ;). Someone touched on it briefly with satiating food but I know why you’re hungry/hangry.
4 cal/gram for protein or carb
7 cal/g for alcohol
9 cal/g for fat
By the way that’s straight alcohol content and not counting whatever other nonsense that goes into a particular beer.
How satiating do you think 200-300 calories of chicken breast is vs 200-300 calories of alcohol? How much volume will they take up that will keep you from getting hungry again sooner? It’s tough for some but alcohol is the single worst thing for dieting and it’s not particularly close. Even just eating straight fat at 2 cal/g more is better as it will undoubtedly keep you full longer.
Find better foods and try and cut out as much alcohol as possible.
4 cal/gram for protein or carb
7 cal/g for alcohol
9 cal/g for fat
By the way that’s straight alcohol content and not counting whatever other nonsense that goes into a particular beer.
How satiating do you think 200-300 calories of chicken breast is vs 200-300 calories of alcohol? How much volume will they take up that will keep you from getting hungry again sooner? It’s tough for some but alcohol is the single worst thing for dieting and it’s not particularly close. Even just eating straight fat at 2 cal/g more is better as it will undoubtedly keep you full longer.
Find better foods and try and cut out as much alcohol as possible.
Posted on 2/13/21 at 12:49 pm to Azazie
Learn nutrition, learn you must be in a caloric deficit to lose weight and the only things that really matter are calories and protein...if you are in a deficit and hit 0.8g protein per lbs of bodyweight, nothing else matters. Eat however allows you to be consistent, for some that is keto for some its high carb with low fat. Doesn't matter so long as you eat enough protein snd stay In a deficit.
If confused on what or how to lift, wendlers 531 is a great program. Ultimate 531 app will help bog time. Do it.
Start trying to get 240 min of walking a week.
If confused on what or how to lift, wendlers 531 is a great program. Ultimate 531 app will help bog time. Do it.
Start trying to get 240 min of walking a week.
Posted on 2/13/21 at 1:10 pm to SHMILL
Eat less, more cardio, and more weight lifting.
Posted on 2/13/21 at 1:31 pm to SHMILL
Thanks fellas for the responses..I was up at whatever time I posted that in the bathroom..it’s like the rice and gravy/deer meat gravy’s/etc aren’t sitting as well anymore..
And this is no troll, I’m as honest as all get out..anyway, I had a fever today and have been nauseated but my wife tells me there is a bug going around so hopefully by Monday I’ll be good to start/hit the gym.
I will download those apps for the calorie counting and basically eat less/drink nothing alcohol wise/ and try and stay on clean foods (fish, salads, water)
I’d post a pic but I’m honestly not sure how to do that.
Thanks again guys and I will report back at the end of each week!
And this is no troll, I’m as honest as all get out..anyway, I had a fever today and have been nauseated but my wife tells me there is a bug going around so hopefully by Monday I’ll be good to start/hit the gym.
I will download those apps for the calorie counting and basically eat less/drink nothing alcohol wise/ and try and stay on clean foods (fish, salads, water)
I’d post a pic but I’m honestly not sure how to do that.
Thanks again guys and I will report back at the end of each week!
Posted on 2/13/21 at 1:53 pm to SHMILL
For me it’s all about mindset. One day I looked down while I was peeing and didn’t see my junk because of my belly. That hit home and I was so disgusted with myself it was pretty easy to make changes. That was over 2 years ago and I can’t imagine going back now.
Posted on 2/13/21 at 3:01 pm to SHMILL
Cut back on the rice, drink water, lift weights and mix in cardio. Eating 2/3rds portions will be easier than you think. Walk a lot and use a stair stepper or stationary bike as well. Start something and have fun with it.
Posted on 2/13/21 at 4:33 pm to SHMILL
ive tried many different workout and eating regimens in the past 5 years, and my opinion are constantly changing. That said, what i believe and feel in my bones today about my body is that clean beef should be the central nutrition of my diet, and training physical strength is training for life. Cardio capacity seems to come quick yet leave quick; while strength is a slow building armor that stays with you much longer
eat clean beef and get under the bar
eat clean beef and get under the bar
Posted on 2/13/21 at 7:42 pm to aldawg2323
quote:what is clean beef?
my body is that clean beef should be the central nutrition of my diet
Posted on 2/13/21 at 11:13 pm to SHMILL
I’m about 5 years older and feel like weights & b-ball 1-2x/week has allowed me to eat whatever I want and not worry about weight gain. IF here & there and some variation of HIIT class about 1x/week has also helped over the past decade.
Tracking goals in excel also helps me, even if just trying to play as many childhood sports in a month as possible.
Tracking goals in excel also helps me, even if just trying to play as many childhood sports in a month as possible.
Posted on 2/15/21 at 9:42 am to drexyl
Beef fed only grass and not corn. ruminant animals evolved to eat grass. i recommend purchasing grassfed beef from local producers.
Posted on 2/15/21 at 11:31 am to SHMILL
quote:
I love 7-8 maybe10 beers on Saturday.
You're going to have to quit alcohol. Completely. Not even one. The cheat code to losing weight and living a healthy lifestyle is making water the only beverage allowed in your mouth. Drink water around the clock. Drown yourself in it.
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