- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
re: Recommend me a diet/fitness plan Update 1
Posted on 10/15/22 at 1:18 pm to Bow dude72
Posted on 10/15/22 at 1:18 pm to Bow dude72
How are you holding up going in to the weekend? I'm struggling with dinner tonight. Really, really craving wings but I k ow that's a recipe for disaster for me.
1
Posted on 10/16/22 at 11:54 pm to Tiger_n_Texas
quote:
have a LONG way to go, but I started 11/4/21 at 280 lb. So down 36 lb in 11 months.
Keep us updated!!
Posted on 10/17/22 at 12:12 pm to supadave3
quote:quote:
quote:
have a LONG way to go, but I started 11/4/21 at 280 lb. So down 36 lb in 11 months.
Keep us updated!!
I've just recently started counting calories (as of 10/6) so I can be more aware of what I'm eating. Since I started on my weight loss path I've been conscious of what I was eating and how much I was eating, but not really aware of the calories and macros of one food vs another. It's definitely a chore to log everything and I suspect it will get much easier as I will have less and less recipes to build out the nutritional information for. As it stands, since 10/6 my average daily intake is 2200 calories, 221g carbs (42%), 83g fat (36%), and 112g protein (22%). I know my macros aren't at the correct proportions, but I'm paying more attention to the calories right now. During the same period (according to my watch) I've burned 1200 calories a day while at the gym (I go 7 days a week; ~2hrs a day).
As of this morning I'm at 242.5 lb. Loss of 37.5 lb total so far. Last 7 days I've had a high of 245.2 and a low of 240.5.
Going to the gym has become part of my daily routine. I average about 2 hrs a day at the gym 7 days a week. When I have to miss a day, everything just feels off. I don't know if anyone else in this thread is 100% work-from-home, but the gym also adds that needed element of face-to-face human contact. Since my gym schedule is pretty much the exact same times/days every week, I've gotten to know several members with similar schedules. It's nice to have that system of people who will compliment and recognize hard work while at the same time push you to get that extra rep or 5 more minutes of cardio.
Posted on 10/19/22 at 3:01 pm to Bow dude72
quote:
Bow dude72
You still hanging in there, pal?
Posted on 10/19/22 at 3:29 pm to TigerFanatic99
quote:
Really, really craving wings but I k ow that's a recipe for disaster for me.
Nothing wrong with wings in the air fryer. Just don't go eat breaded and fried wings drowned in ranch. Naked wings in the air fryer (or oven) tossed in Franks Wing Sauce is one of my go to meals.
Posted on 10/19/22 at 4:10 pm to Bow dude72
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.
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.
This post was edited on 10/19/22 at 4:13 pm
Posted on 10/19/22 at 5:14 pm to Irregardless
quote:
Nothing wrong with wings in the air fryer. Just don't go eat breaded and fried wings drowned in ranch. Naked wings in the air fryer (or oven) tossed in Franks Wing Sauce is one of my go to meals.
I love naked wings, sauced. Really never eat breaded. It's a control issue. Once I start I'm 20 in before I realize I've totally fricked myself.
Posted on 10/19/22 at 5:19 pm to TheTruthPolice
quote:
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.
There's a lot of truth there, and it's 100% spot on for a 200 or 220 pound dude. When your 300+ though there's a totally different mental component in play there. When we've gotten to this point where we finally recognize where we are at, it's hard not to get into some kind of depression over what we've done to ourselves. We need wins, and we need them quick and steady. Seeing 2, 3, 4 pounds come off on the scale every week gives that feeling that I'm really doing it.
I get the muscle thing, but I'm essentially carrying around a 20 year old woman around my waist every minute of every day.
Posted on 10/19/22 at 5:48 pm to TigerFanatic99
quote:
When we've gotten to this point where we finally recognize where we are at, it's hard not to get into some kind of depression over what we've done to ourselves.
I’ve been there. I wanted the weight off. I didn’t care if I was “skinny fat” as long as it had skinny in the name. After a couple years of that and feeling like I had actually changed my lifestyle is when I quit caring about scale weight and started trying to look better.
Posted on 10/19/22 at 7:52 pm to TigerFanatic99
Just don't freak out if you gain two or three pounds lbs of water one week and only lose a pound of fat. You only going to lose 2 lbs of fat in a good week so if you lost four lbs half of it is water. I have been where you been when I started my journey. I was young so I had that going for me but I was at one time 300 lbs before I touched a weight in my life. Took me a few years to learn my body and what works for me but 15 years later I am 230 and keep 6-12 percent body fat. I got as low as 165 lbs at 6'2 early on before I gained more muscle.
Posted on 10/20/22 at 9:21 am to TigerFanatic99
It's very reassuring to see the last few responses. That's exactly where I am (and was). I'm not delusional. I knew I extremely overweight, but I never really had an issue doing things that required strength. It was a combination of things that made me realize I had to make a change: the effect covid has on obese people, clothes not fitting any more, first time I had issues buckling a seatbelt on an airplane, and (most importantly) wanting to still be here for my kids as they grow up.
It's was really hard to stick with it at the beginning. You look for excuses as to why you just HAVE to skip a day in your routine. I've found that you can't let those excuses creep in. For me, the vast majority of the hurdles are mental. I no longer care what people might be thinking of me at the gym. I go there everyday and I do my thing while they do theirs.
I started at 280 lbs 11.5 months ago. You're going to hit walls and the weight loss will stall sometimes. You just have to keep pushing and break thru the walls. My initial goal I set was 225 lbs. As of this morning I'm at 240 lbs. My weight loss hasn't been linear. Month to month will vary. I've lost 7lbs a month a few times, I've gained a pound a couple months. Most months its been a loss of about 3 lbs. We'll see how Oct ends, but currently I've lost 11 lbs this month.
It feels good to know that I'm doing this with hard work. I'm not doing any miracle diet or special drugs for weight loss. I take a caffeine pill and multi-vitamin about 30min before working out and glucosamine (for my knee) with breakfast post-workout. I try to stick to about 2200-2300 calories a day intake and 2 hrs a day at the gym. For me it's about 75% cardio/25% weights. I want to get down to a healthy weight before I start focusing on building muscle. I'd like to maintain the muscle I do have right now though. I keep track of weights and reps daily. I am still seeing increases (after resets) so I'm not too worried about muscle loss yet.
If anyone has any pointers or criticism, I'm all ears.
It's was really hard to stick with it at the beginning. You look for excuses as to why you just HAVE to skip a day in your routine. I've found that you can't let those excuses creep in. For me, the vast majority of the hurdles are mental. I no longer care what people might be thinking of me at the gym. I go there everyday and I do my thing while they do theirs.
I started at 280 lbs 11.5 months ago. You're going to hit walls and the weight loss will stall sometimes. You just have to keep pushing and break thru the walls. My initial goal I set was 225 lbs. As of this morning I'm at 240 lbs. My weight loss hasn't been linear. Month to month will vary. I've lost 7lbs a month a few times, I've gained a pound a couple months. Most months its been a loss of about 3 lbs. We'll see how Oct ends, but currently I've lost 11 lbs this month.
It feels good to know that I'm doing this with hard work. I'm not doing any miracle diet or special drugs for weight loss. I take a caffeine pill and multi-vitamin about 30min before working out and glucosamine (for my knee) with breakfast post-workout. I try to stick to about 2200-2300 calories a day intake and 2 hrs a day at the gym. For me it's about 75% cardio/25% weights. I want to get down to a healthy weight before I start focusing on building muscle. I'd like to maintain the muscle I do have right now though. I keep track of weights and reps daily. I am still seeing increases (after resets) so I'm not too worried about muscle loss yet.
If anyone has any pointers or criticism, I'm all ears.
Posted on 10/20/22 at 9:48 am to Tiger_n_Texas
quote:
It's very reassuring to see the last few responses. That's exactly where I am (and was). I'm not delusional. I knew I extremely overweight, but I never really had an issue doing things that required strength. It was a combination of things that made me realize I had to make a change: the effect covid has on obese people, clothes not fitting any more, first time I had issues buckling a seatbelt on an airplane, and (most importantly) wanting to still be here for my kids as they grow up.
It's was really hard to stick with it at the beginning. You look for excuses as to why you just HAVE to skip a day in your routine. I've found that you can't let those excuses creep in. For me, the vast majority of the hurdles are mental. I no longer care what people might be thinking of me at the gym. I go there everyday and I do my thing while they do theirs.
I started at 280 lbs 11.5 months ago. You're going to hit walls and the weight loss will stall sometimes. You just have to keep pushing and break thru the walls. My initial goal I set was 225 lbs. As of this morning I'm at 240 lbs. My weight loss hasn't been linear. Month to month will vary. I've lost 7lbs a month a few times, I've gained a pound a couple months. Most months its been a loss of about 3 lbs. We'll see how Oct ends, but currently I've lost 11 lbs this month.
It feels good to know that I'm doing this with hard work. I'm not doing any miracle diet or special drugs for weight loss. I take a caffeine pill and multi-vitamin about 30min before working out and glucosamine (for my knee) with breakfast post-workout. I try to stick to about 2200-2300 calories a day intake and 2 hrs a day at the gym. For me it's about 75% cardio/25% weights. I want to get down to a healthy weight before I start focusing on building muscle. I'd like to maintain the muscle I do have right now though. I keep track of weights and reps daily. I am still seeing increases (after resets) so I'm not too worried about muscle loss yet.
If anyone has any pointers or criticism, I'm all ears.
i think you are fricking killing it. i think you are on the right track for sure.
are you following a specific routine for strength? what about for cardio? if not, might want to start thinking about that and looking at different routines for in the future, maybe even join the program parties either on here or on reddit so its a support group almost. I find those kinds of things helps staying on track.
as far as other things in here
20 wings is no big deal if they are air fryed or grilled and using no/low calorie sauce. do limit yourself as eventually you will crack.
keep posting updates and participating in the board or 1 like it is going to be one of the keys to sticking to this.
Posted on 10/20/22 at 10:51 am to TheTruthPolice
quote:
burn the fat feed the muscle
I read this years ago. What is the gist again?
Posted on 10/20/22 at 11:07 am to lsu777
quote:
i think you are fricking killing it. i think you are on the right track for sure.
are you following a specific routine for strength? what about for cardio? if not, might want to start thinking about that and looking at different routines for in the future, maybe even join the program parties either on here or on reddit so its a support group almost. I find those kinds of things helps staying on track.
Thanks for words of encouragement. I was a little worried about having such a large weight loss this month. I think a lot of it is from bumping up my cardio (cycling) by about 3 hrs a week since mid Sept.
I haven't changed my weights routine since mid May. Just keep plugging and resetting as needed. I honestly have no clue what I'm doing with weights. I'm not familiar or comfortable with free weights, so I stick with the cable machines at my gym. I hit each machine twice a week; either M/Th or T/F. I read thru some of the Greyskull thread and pdf. I used that to mold something I was comfortable with. I use a 2x5, 1x10+ method and increase the weight each session by the machine's minimum. If I don't get over 10 reps in 2 out of the last 3 sessions, I reset the weight to 80%. I'm more focused on reps than max weight. I went this route as it was a way to slowly and systematically increase weight with less risk of hurting myself (which I did early on by increasing weight too quickly). By no means what so ever am I locked into what I am doing currently.
My routine starts with a 20 min brisk walk (3.5 - 4 mph) M,T,Th,F. I then move to the weight/cable machines and finish with 45min on a recumbent style stationary bike.
M,Th - Chest Press, Triceps Press, Biceps Curl, Leg Extension, Leg Curl, Back Extension, and Abdominal Crunch.
T,F - Shoulder Press, Lateral Rise, Leg Press, Hip Abductor/Adductor, and Glute (weighted donkey kick).
Su,W,S - No weights or walking, strictly bike. Typically 1.5-2hrs @ 12-13mph pace.
Posted on 10/20/22 at 11:20 am to Tiger_n_Texas
quote:
I haven't changed my weights routine since mid May. Just keep plugging and resetting as needed. I honestly have no clue what I'm doing with weights. I'm not familiar or comfortable with free weights, so I stick with the cable machines at my gym. I hit each machine twice a week; either M/Th or T/F. I read thru some of the Greyskull thread and pdf. I used that to mold something I was comfortable with. I use a 2x5, 1x10+ method and increase the weight each session by the machine's minimum. If I don't get over 10 reps in 2 out of the last 3 sessions, I reset the weight to 80%. I'm more focused on reps than max weight. I went this route as it was a way to slowly and systematically increase weight with less risk of hurting myself (which I did early on by increasing weight too quickly). By no means what so ever am I locked into what I am doing currently.
i think this is fine for now but you prolly need to start slowly trying to get more comfortable with free weights. even if its just dumbbells. what you are doing is fine for now though and keep doing it until it stops working, which it will eventually. until then just focus on slow controlled reps and building muscle.
but i would start maybe doing some warm up work with light dumbbells like goblet squats, walking lunges/reverse lunges, db press, db bench, light db rows and some carries. just keep it light, focus on technique and getting used to the movement over the next couple months.
that away as the new year starts you are set up for success should you start to plateau on the machines. .
youtube is the best places outside of 1 on 1 instruction to learn technique.
:cheers:Posted on 10/24/22 at 8:31 am to Bow dude72
quote:
Bow dude72
Just checking in on you to see how it's going.
Posted on 10/24/22 at 6:19 pm to Tiger_n_Texas
Gonna hop in this as I'm trying to improve my physical health big time as well.
I just started doing the Kinobody AFL workouts today, chose it cause it works well with the equipment available to me. I've been getting at least 30 mins of exercise in a day but I'm going to try to get that up to an hour plus.
MWF - 30 minutes walking in the AM plus Kinobody
TTh - 30 minutes walking in the AM, doing some rehab exercises for my shoulder.
Weekend- Not 100% sure yet. Walk at least an hour and do push ups, squats, planks etc when bored. Biggest challenge here is not drinking on the weekend.
As far as diet goes I'm probably not taking in nearly as many calories as 777 has suggested. Eating a lot of lighter fish and vegetables does not get the calories up but my aim is no liquid calories, no fried food, basically do my best to eat meat, eggs and veggies.
All input is welcome, gonna try to incorporate some of the exercises mentioned in this thread to my routine though
I just started doing the Kinobody AFL workouts today, chose it cause it works well with the equipment available to me. I've been getting at least 30 mins of exercise in a day but I'm going to try to get that up to an hour plus.
MWF - 30 minutes walking in the AM plus Kinobody
TTh - 30 minutes walking in the AM, doing some rehab exercises for my shoulder.
Weekend- Not 100% sure yet. Walk at least an hour and do push ups, squats, planks etc when bored. Biggest challenge here is not drinking on the weekend.
As far as diet goes I'm probably not taking in nearly as many calories as 777 has suggested. Eating a lot of lighter fish and vegetables does not get the calories up but my aim is no liquid calories, no fried food, basically do my best to eat meat, eggs and veggies.
All input is welcome, gonna try to incorporate some of the exercises mentioned in this thread to my routine though
Posted on 10/27/22 at 8:55 am to Bow dude72
I haven't been through all the 5 pages yet. But What LSU777 said is solid advice. The biggest problem a lot of people on the Health and fitness board have is they're into working out and being fit. That's not a bad thing at all. But it's light years away from where you are. You are doomed to failure if you start trying to do squats and actually work out.
Instead go on strict keto and log your eating. If you go over proteins at first it's ok. Just cut the sugar and carbs immediately. LOG EVERYTHING EVEN WATER with a food logging program (I use Carb manager). Drink only water and Coffee with nothing added. You should see dramatic weight loss in your first few weeks just doing that.
Once your body gets started in the right direction, open your google/apple fitness app and start going on walks. If you can't go far, then go as far as you can. Repeat each day. The main thing is to slowly get active and try to keep from having a HEART ATTACK. Around this time you will need to establish boundaries around what times you can eat. Start with 12 hrs not eating which should be easy since 3/4 of that time you should be asleep. Weigh yourself every day with a smart scale that keeps track of progress (very important).
Celebrate your progress with feeling good, not food. To me... Queso cheese and Sausage (zero carb ones) have been a lifeline in keeping up fat. Keto isn't a diet you can cheat on. It's a lifestyle of healthier eating. If you cheat on Keto with carbs you will gain weight. Good luck. You can do it. As you lose weight, then push to become more active working out etc. But remember to do it slowly as to not have a heart attack.
AND NO ALCOHOL! Even if you can stay in carbs/sugar.. it lowers your inhibitions and control.
Instead go on strict keto and log your eating. If you go over proteins at first it's ok. Just cut the sugar and carbs immediately. LOG EVERYTHING EVEN WATER with a food logging program (I use Carb manager). Drink only water and Coffee with nothing added. You should see dramatic weight loss in your first few weeks just doing that.
Once your body gets started in the right direction, open your google/apple fitness app and start going on walks. If you can't go far, then go as far as you can. Repeat each day. The main thing is to slowly get active and try to keep from having a HEART ATTACK. Around this time you will need to establish boundaries around what times you can eat. Start with 12 hrs not eating which should be easy since 3/4 of that time you should be asleep. Weigh yourself every day with a smart scale that keeps track of progress (very important).
Celebrate your progress with feeling good, not food. To me... Queso cheese and Sausage (zero carb ones) have been a lifeline in keeping up fat. Keto isn't a diet you can cheat on. It's a lifestyle of healthier eating. If you cheat on Keto with carbs you will gain weight. Good luck. You can do it. As you lose weight, then push to become more active working out etc. But remember to do it slowly as to not have a heart attack.
AND NO ALCOHOL! Even if you can stay in carbs/sugar.. it lowers your inhibitions and control.
This post was edited on 10/27/22 at 9:07 am
Posted on 11/2/22 at 12:05 pm to OU812ME2
Bump... Im interested in updates and will continue to follow along for pointers and motivation
Posted on 11/2/22 at 12:21 pm to OU812ME2
quote:
Keto isn't a diet you can cheat on. It's a lifestyle of healthier eating. If you cheat on Keto with carbs you will gain weight
everything you sais is fine but this is absolutly false.
you might gain some water weight but not fat
fat loss comes from total calories and protein intake, nothing else
and dietary fat is the easiest macro to store as bodyfat.
nothing special about keto or intermittent fasting, they are just dieting strategies
as far as heart attack and keto...if he is remotely worried he has a build up of plaque he should have a calcium score done. but he also should start on 8oz of pomegrante juice not from concentrate everyday which means he wont be in keto
he also should not do dirty keto as you described until he gets a bunch of the weight off.
Page 5 of 7
Popular
Back to top
Follow TigerDroppings for LSU Football News