Overweight/Getting Back into Shape Support System Thread

Just remember when calories out > in = weight loss. Simple rule. Also just eat clean and do a little bit of cardio.. 30 mins 3 to 4 times a week should be sufficient judging by your picture. My biggest advice would be to just drink water. Cut out all that diet.. Low cal.. So called sugar free BS. Might be hard but totally worth it.

 

i'm on the same boat bro. good luck to you.

 

If you're serious, change your eating habits to this. Worked like a champ for me because not only is it healthy, it's broken up into several smaller meals, which will increase your metabolism:

brk
8 eggwhites
2/3c of oatmeal

Mid-Morning
shake with water + fresh fruit (pre-workout) 100% whey
( you can do 1 fruit if neccessary)

Lunch
7-8 onces of lean meat
1.5 c of brown rice or 10oz of potato or yam
1 cup of veggies (if you find yourself hungry)

Mid-Afternoon
Repeat lunch


Dinner
7-8 oz of lean meat
1 cup of rice or 8oz of yams
1-2 cups of veggies or dinner salad
(you can try to do just protein and 2 cups of veggies at the beginning to lean out more then as your putting on more muscle you can add the starch)

before bed
8 egg whites with veggies

drink 95 oz of water​

Note: you can substitute Egg Beaters for egg whites if the taste is too much for you. Not -as- healthy but almost.

credit to: ChieviousFTface

 

Learn a lot about healthy foods you like. Learn a lot about exercises you enjoy. Combine these two things and you will be fine.

Healthy food is not limited in any way. It can be fat free, in can be full of good fat, it can be low carb, and it can be full of carbs. It's not just egg whites and chicken breast.

Similarly, weightlifting and running are just two of hundreds of ways to get fit. Find out what you actually enjoy doing. Could be hiking. Could be climbing. Could be anything.

Just make sure that your healthy food and exercise are at least somewhat enjoyable to you.

 

Diet is the key

but man doing something you love (playing basketball) makes it so easy to shed weight

 

Just remember as you are starting out to not overdo things (lifting, cardio, or basketball) right away. Start out slow and then you can start ramping things up as your overall fitness improves.

Best of luck and keep us updated on your progress.

 

It sounds cliche but track and keep a record of your calories...there are plenty of apps that are pretty good. You can look up foods from chain restaurants (although you should be avoiding them) and you can scan the barcode of items and it will automatically look up the nutrition facts. Too many people under-estimate how many calories are in things.

Key things others have said:
- weight training is important
- don't overtrain early on. Push yourself but don't kill yourself.

 

I'm with you, breh... cept it's more belly in my case. And I don't even drink. I eat a lot of sweets and I tend to eat waaaay late at night before I sleep. Like big meals before I sleep.

 

Cool thread. I got serious about my health and diet about a month and a half ago. The Lose It app really helps out with counting calories. I highly suggest it. I've been eating alot of fish and chicken, less beef and bread. And more veggies. Also been drinking a ton of water.

I also started doing a a body weight circuit workout that I found on: www.artofmanliness.com (Pretty cool website by the way):

■Squats: 20 reps
■Push-ups: 10 reps
■Hindu push-ups: 10 reps
■Walking Lunges: 20 reps
■Pull-ups: 5 reps
■Dips: 15 reps

Started off being able to do two circuits and now I'm up to four. With 2-3 minutes rest in between. Once I get to five circuits I'll start adding additional reps. Doing this before work 2-3 times a week has been a GREAT way to start my day. And being able to crank out those pull-ups with the extra weight I've put on while letting myself go is making me feel f'n jacked. lol

I have my good and bad days diet and exercise wise, more bad than good lately. I started to see results and got a little lax. But like someone said earlier, it's how you rebound from those bad days that matters.

My biggest weakness thus far has been beer and gin. And I have no doubt that the struggle will continue there. But it's levels to this ish...

 

When I lift weights, it's not a chore it's a hobby I enjoy. Every PR I set is like a nerd Game achievement that puts a smile on my face. That's the way you have to see it, a very fun sport that pays off.

 

Good luck! You can do it.

 

how much muscle is he going to gain? more than if he didn't do any weight lifting at all. a good workout regimen is as important as a healthy diet if he wants to keep the pounds off.

and are you seriously suggesting he can't build muscle and lose fat simultaneously? that goes against basically every fundamental fat loss program. as Cometswin mentioned, it's FAT loss that's key here not just weight loss. obviously the muscles won't be visible until he sheds the fat. but just because you can't see it doesn't mean it's not there and helping you burn even more calories. and where is the excess skin going to go if he only gets "skinny?"

 

Stick to lean proteins, complex carbs, fruits and veggies.


I already see a flaw in your system.

The word "little" before soda, fast food. Cut that crap out completely.

 

I've been shedding weight all year, had a few vacations recently so getting back into it. I still want to lose about 20 lbs. Like a lot of people said if you are just starting out on this lifestyle change -- not just a diet -- don't change too much at once. You can really stress yourself out by changing a lot at once and then you will fall off and get back into your old ways.

A great way to start though is by making food yourself instead of eating out all the time. It is time consuming yet cost efficient and you will get a better understanding of what foods are out there. Remember the best things to buy in the store are ones without an expiration date, aka produce. Vegetables, proteins and fruits are king.

You don't have to cut out all grains but you do not need them with every meal. Also fat is not the enemy in a lot of cases it is carbs/sugars. Avocados/Nuts are great for you and help fill you up and keep you feeling full for longer. Just don't eat them all the time. Start eating all types of fresh food and your body will start to crave it more than junk food. Especially when you quit eating a lot of sugar your body will start to not like sugary things as much.

As with any lifestyle change just remember this is a marathon not a sprint, nothing is going to happen overnight. Just make small goals for the time being, set out a plan to reach them and work hard for it. Good luck and congrats on wanting a healthier you!

 

This may be the first and last time I ever say this but... I agree.

 

I did push ups at 3am at work,4 sets of 20, now waiting to go hit upper chest, shoulder....Right now!

 

well put.

 

How does eating more small meals boost your metabolism? What is the scientific reasoning for that?

 

Yo stomach be working 24/7 = Metabolism Magic :grin: