Recommend me a diet/fitness plan Update 1

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I’m 49., 5’11”, and 290 lbs

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:wtf:

not trying to be mean, but thats bad bad. you are 100+ lbs overweight

fitness- 1 hour walking daily + 3 days a week of some form of resistance training in a progressive form. At thise point I suggest just starting with pushups and squats, both will prolly need to be assisted as i doubt you can do any of either with any real form.

for diet...3 meals a day to start, priortize protein adn try and keep your calories around 2500 or so

honestly you prolly have lots of insulin sensitvity issues, prolly better off going clean keto for a while

you need to understand this is a 2 year journey just to get down to reasonable level of bodyfat and life long journey to keep it off and get healthy again if you want to see 60.

i cant emphasis enough...down wait, start tonight.

That's real talk. Shooting straight. The older you get the harder it will be. This is lifestyle change not a quick fix. I highly recommend the walking. I had elbow surgery in Jan and could not lift at all for 8 weeks so I counted cals and walked ever day. Lost 22 lbs in 8 weeks. From 194 to 173. @47 year old.

Your mind can be you greatest enemy or your greatest ally.

You basically have a free fitness coach. If you do what he says I'm looking forward to following your progress.

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Gomad + SS

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:rotflmao: :rotflmao:

swole for life baby, if you aint 300lbs are you really a man :rotflmao: :rotflmao: :rotflmao: :rotflmao: :rotflmao:

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290 lbs

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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.

One thing that helped me get back into shape was the cough to 5k program.

Starts out slow with more walking than jogging, but you slowly get less and less walking.

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you need to understand this is a 2 year journey

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What's a realistic, healthy rate for weight-loss?

I started 11 months ago near the same weight as OP. Dropped 30 lbs so far while adding muscle. I'd like to be further along, but still extremely happy with progress so far.

Started with walking and weights. Made the mistake of moving to fast and ended up tweaking my knee. Read more on yalls suggestions and moved to a slower progression using a LP method. That has been a game changer. Now 4 days a week, I go for a very brisk walk for 20 min. Go thru my LP weights (40-50 min) and then bike for 35 min. The other 3 days I drop the weights and just bike for 90 min.

(Following guidance of you and other posters here)

To OP:
Take your time eating. Don't enhale your food. You'll notice yourself getting full with less food if you give it time to settle. Also you don't have to make a 'happy plate'. It's okay if you don't eat everything.

Just start moving and going outside more. Turn off the TV and get off the phone.

Just about any physical activity will be an improvement to your current life style.

I'm not trying to sound condescending at all. I was in the same boat as you (still am in some ways). It's hard at first but gets easier. Just have to decide to make the change and stick with it.

Good luck!

Read this thread and I'm in. 53 yo, 250 lbs (was 275 at beginning of year) and in horrible shape. I've already been eating somewhat better and doing some light exercise (I have some mobility issues due to various surgeries). Lost about 25 lbs so far this year, but feeling like I need to up my game a bit more. This thread has inspired me. Just got done with 30 minutes on eliptical and 3 sets of box squats (after reading about them above) and walked backwards around the house a couple times (that's hard).

Question for you experts - I've read about the farmer's walk and would like to corporate this. I have a set of adjustable bowflex dumbbells - do i just pick them up and walk around the house carrying them at my side? Is that how this works?

Bow dude72, you got an accountability partner if you want one.

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I've read about the farmer's walk and would like to corporate this. I have a set of adjustable bowflex dumbbells - do i just pick them up and walk around the house carrying them at my side?

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That is what you do. I’ve just started doing farmers carry as part of ppsa but it’s 40 yds at a time so heavier weight. Weight gets heavy in you quick and starts to light up my forearms.

Maybe get a couple of 15s and see how far you can get? Then you can work up.

I’ve been doing 40s for my 40 yds and by the 4th time around my pinkies start to give out.

The support on this board is very much appreciated.