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RoyBoy2323
LSU Fan
Slabtown
Member since Oct 2004
2896 posts

39 years old, 6'2 250 lbs. Time to do something
I would like to slim my midsection down. I have been saying "I will" for about 2 years and today I put my mind to it.

I work 14 days and off 14 days. I need help with diet and exercise.

Any help would be much appreciated.


Hold That Tiger 10
LSU Fan
Member since Oct 2013
9246 posts

re: 39 years old, 6'2 250 lbs. Time to do something
What are your normal eating habits?

Are you looking to strictly drop weight?

How active are you in your normal day to day?

If you are wanting to drop weight, how much?

During your 14 days of work, is exercising possible?

Do you have many options, as far as food, during your 14 days of work (I'm assuming offshore work)?

Do you have any health problems?
This post was edited on 2/5 at 3:21 pm


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20
Big Scrub TX
LSU Fan
Austin
Member since Dec 2013
18598 posts

re: 39 years old, 6'2 250 lbs. Time to do something
quote:

I need help with diet and exercise.
The regulars on here can get into any level of detail you'd like, but my 30K foot advice is to focus on getting your diet designed properly and then exercise for fun as you see fit.


jennyjones
New Orleans Pelicans Fan
New Orleans Saints Fan
Member since Apr 2006
6154 posts

re: 39 years old, 6'2 250 lbs. Time to do something
6’2 250 doesn’t really tell us much.

What is your BF%?

This post was edited on 2/5 at 4:59 pm


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16
StringedInstruments
Auburn Fan
Member since Oct 2013
9907 posts

re: 39 years old, 6'2 250 lbs. Time to do something
quote:

my 30K foot advice is to focus on getting your diet designed properly and then exercise for fun as you see fit.


Agree with this.

But this is also where the worst debate starts.

OP - Ultimately you need calorie restriction. Don’t overthink it. Don’t let the diet debates confuse you. Don’t go to the gym because that’s what guys do. Don’t shy away from rec league sports or local races or anything else that might seem “uncool.” Exercise should be fun, so find a game you like to play and prepare for it and play it.


hogbody
Arkansas Fan
Fayetteville
Member since Oct 2008
4457 posts

re: 39 years old, 6'2 250 lbs. Time to do something
In before “Start with a 72 hour water fast, then follow ketogenic OMAD way of eating”


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192
DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12029 posts

re: 39 years old, 6'2 250 lbs. Time to do something
Your biggest struggle will be staying on a diet when you’re off. When you’re working, you will find it easier to stick to the diet. When you’re at home, you’re going to want to eat out a lot. You will have to have some good discipline and self awareness. As for diet plans, the guys here know their shite.


Jim Rockford
LSU Fan
Member since May 2011
67334 posts
 Online 

re: 39 years old, 6'2 250 lbs. Time to do something
quote:

When you’re working, you will find it easier to stick to the diet. 


Depends on if the work chow hall has healthy alternatives.


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10
RoyBoy2323
LSU Fan
Slabtown
Member since Oct 2004
2896 posts

re: 39 years old, 6'2 250 lbs. Time to do something
What are your normal eating habits?

Junk food and more junk food

Are you looking to strictly drop weight?

Yes and No, never been into lifting but want to start.

How active are you in your normal day to day?

Not to active. I have started walking a hour a day.

If you are wanting to drop weight, how much?

Would like to drop 30-40 lbs

During your 14 days of work, is exercising possible?

Yes, just started a job on land and will be able to do just about anything other then weights. I plan on bringing some each trip to work so hopefully I will have enough weights to work out.


Do you have many options, as far as food, during your 14 days of work (I'm assuming offshore work)?

I am on land now, so I can grocery shop for anything I want.

Do you have any health problems?

None other then being fat. LOL


Hold That Tiger 10
LSU Fan
Member since Oct 2013
9246 posts

re: 39 years old, 6'2 250 lbs. Time to do something
Ok. Well, I'll start out by saying this. There is more than one way to skin a cat. Just about all of them will work, as long as you stick to it. Do some research on what you think works best for you. Try to do something that will not make you miserable, because you'll be far less likely to stick with it.

You have to basically look at it as making a total lifestyle change, not just as a diet. As with all major changes, it takes some adjusting to, but after your first few weeks it will just become another routine for you.

I'll share with you what I'm doing (dropped 14 lbs since the beginning of the year), but like I said, find something you think best suits you. There is no shortage of options. If you find something, bring it here and there seem to be some knowledgeable people in just about every category.

1. MyFitnessPal is the most useful app in the world. I highly suggest downloading it and keeping track of it daily. You will get a true indication of what you are taking in, and what is needed to lose weight. You'll see what you may be getting too much of, and what you need more of, in your diet. I am not on any specific named diet, but I'm basically just making healthier choices.

2. There are probably some huge calorie cutting options in your day to day life. If you are a soda drinker, that's one. You mentioned junk food. If you ate enough of it before, just cutting that out might make a big difference.

For me, I eat a healthy breakfast (banana, some form of healthy muffin, wheat waffle with peanut butter). Every Sunday I make my lunch for the weak, and it's usually a pretty low calorie/healthy lunch. I usually go into dinner time with 1,000 or more calories I can eat. If I eat a really healthy supper, that is great, but I leave myself room for options of foods I really like but shouldn't eat (rice and gravy, etc). I just started eating smaller portions. For me, the first week I was pretty hungry. I snacked on apples, carrots, etc to get me through. After that first week, it just became normal for me. I am eating MUCH less, and no longer feel like I'm starving. I even started doing a 24 hour fast once a week.


No matter what you do, the bottom line is, you need to burn more calories than you take in. Your body naturally burns 2,000-2,5000 calories in a day. So, if you don't do Jack shite all day and eat under 2,000 calories, you are going to lose weight.

As far as exercise goes. It's not as important as nailing your diet. Look at exercising as something you just add into your days (back to what I said about the lifestyle change). If you are walking an hour a day, that is great. Stick to that, get the calorie intake under control, and I 100% guarantee you will lose weight.

I have not incorporated weights my routine yet, but I plan on it. If you want to work out, great. It's pretty much impossible to burn more calories than you take in, and gain muscle mass at the same time. That will not happen, so don't focus on it. Use weights as another form of your exercise. When I was lifting I was doing lots of low weight, high reps. Used it more of a calorie burning mechanism than anything.

And once again, I can't stress enough how great of a tool the MyFitnessPal App is. Just be honest with it.

Hope that was helpful. If you have any questions, I'll be glad to try to help.
This post was edited on 2/5 at 5:31 pm


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Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
36592 posts

re: 39 years old, 6'2 250 lbs. Time to do something




We can deep dive into nutrition if you really want, but the above advice is a great place to start. I'd only like to add that resistance training is especially beneficial in the long-term and I'd recommend adding in lifting. If you're strapped for days/time, then a 3x/week full body routine is a good way to go on top of your walking.

Also try to source most of your food from whole, non-processed sources. The largest benefit of this is the are usually much more voluminous and satiating than boxed crap.
This post was edited on 2/5 at 5:59 pm


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Lester Earl
Chicago Cubs Fan
Kamaratard
Member since Nov 2003
236488 posts
 Online 

re: 39 years old, 6'2 250 lbs. Time to do something
google the Whole30 challenge. Follow their guidelines. That is a good start for diet.


counting and tracking calories is another easy way.


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03
OleWarSkuleAlum
LSU Fan
Member since Dec 2013
5841 posts

re: 39 years old, 6'2 250 lbs. Time to do something
If you’re serious about losing weight join us in the Keto thread...

LINK


Hold That Tiger 10
LSU Fan
Member since Oct 2013
9246 posts

re: 39 years old, 6'2 250 lbs. Time to do something
quote:

If you’re serious about losing weight join us in the Keto thread..


Stop recruiting for your little cult. Keto is not the only way to lose weight.


oleyeller
Tennessee Fan
Vols, Bitch
Member since Oct 2012
26328 posts

re: 39 years old, 6'2 250 lbs. Time to do something
quote:

No matter what you do, the bottom line is, you need to burn more calories than you take in. Your body naturally burns 2,000-2,5000 calories in a day. So, if you don't do Jack shite all day and eat under 2,000 calories, you are going to lose weight.


hmmmm


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16
Rep520
Arizona Fan
Member since Mar 2018
3637 posts
 Online 

re: 39 years old, 6'2 250 lbs. Time to do something
quote:

What are your normal eating habits? 

Junk food and more junk food 


This is where I'd start. Cut back on junk food.

From there, there are a variety of approaches. Selecting healthier options and portion control is a good start. Get an idea of total calories in and begin chipping at that.

Look into other approaches like keto or intermittent fasting if the eating style is sustainable for you.

See if you can nab a quick, simple bodyweight routine from 777 for the 2 weeks of work. Find a linear program you like for the 2 weeks home with gym access. Consistency is HUGE for working out, so structure it to just get work done on a consistent, planned out basis

I lean towards simple calorie restriction if you lack food options for the 2 weeks of work. That's a more versatile strategy than keto. Maybe IF if you like that.


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01
ItNeverRains
LSU Fan
Franklin, TN
Member since Oct 2007
13441 posts

re: 39 years old, 6'2 250 lbs. Time to do something
Go hard at Keto diet for the next 45-60 days, combined with 12 hour intermittent fasting. Easiest way for me is eat last meal at 6pm, then nothing until 6am next morning. You can then start adding carbs but stay under 100g total daily. Drink coffee every am.

8 minutes abs routines on YouTube are great. I do at least one everyday, it takes 8 minutes. 40 minutes light cardio should allow you to get 3 miles which is plenty, then do squats, deadlifts, and any other weights you are comfortable with. If you join a gym with a sauna, 15-20 minutes after workouts are amazing.

I’m 6’ tall, down to 180 from 205 since Thanksgiving. I did Keto over Christmas holidays because despite being holidays, it was “time”. I did the exact routine above. Now my biggest issue is I have to buy all new clothes because I’m down 2 sizes.

When 14 days on, 250 sit-ups Total with 6-8 variations, 100 push ups, and 100 jumping jacks can be done in a 8x8 space. It’s really mind over matter.

Snacks during keto were basically beef jerky, moon cheese or cheese whisps, cocoa dusted almonds, and slim fast keto bomb peanut butter cups. Got most of this at Costco in bulk.

Good luck!
This post was edited on 2/6 at 6:59 am


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lsu777
LSU Fan
westlake
Member since Jan 2004
11696 posts

re: 39 years old, 6'2 250 lbs. Time to do something
Great post.

I'm gonna make it simple on the OP do to his position

1) Go long periods of time without eating. 16 hours minimum. Lunch, snack, dinner max, best would be a lunch and a dinner.

2) eat at least one fist full of protein at every meal. 2 would be preferred.

3) eat 1 palm full of veggies at every meal.

4) eat 1-2 palm full of carbs in one meal only.

5) protein must be eaten first, then veggies, the carbs.

6) do 50-100 push ups, 100 leg exercises, 50-100 pulling exercises with bodyweight only. Do 30 burpees daily.

7) walk 10k steps daily.


Do the above and you will be fine. Simple and easy rules.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
20545 posts

re: 39 years old, 6'2 250 lbs. Time to do something
quote:

How active are you in your normal day to day?

Not to active. I have started walking a hour a day


Great start, try Couch 2 5k. There is an app you can download. It has helped me a lot.

quote:

Yes, just started a job on land and will be able to do just about anything other then weights. I plan on bringing some each trip to work so hopefully I will have enough weights to work out.


You can do a ton of exercise with just you body weight.


I am at your size now, but am down from originally 295. I've lost weight 2 ways.

1) Just count calories and load every thing you eat into MyFitnessPal app.
2) This time around I am going Keto. I load everything into Carb Manager app. It causes me to watch calories as well.


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CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
20545 posts

re: 39 years old, 6'2 250 lbs. Time to do something
quote:

f you’re serious about losing weight join us in the Keto thread..


Stop recruiting for your little cult. Keto is not the only way to lose weight.



hey man, his little cult has changed me and my family's life in 1 month. We are all in better shape and feel amazing. Yes, there are many ways to do it, but this one works and has a ton of extra health benefits. I have stopped taking my celebrex that I have been dependent on for years.


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